Here's how to get bigger biceps at home without weights as fast as possible (2023)

Biceps are the #1 muscle to show, everyone wants bigger biceps. But how can you make your biceps grow? Can you do this at home and even without weights?

The short answer is yes! And I know that sounds too good to be true, but it's a fact. You don't have to go to the gym, and you don't even have to have a proper gym at home.

You can build impressive biceps without any equipment, either with your bodyweight or with household items you already have lying around.

I'm not saying you shouldn't go to the gym or ever buy any equipment, not at all, I'm just saying you don't have to if you don't want to.

If you want to use weights, you canmake heavy concrete dumbbellsat home it would cost you next to nothing. Or if you'd rather buy than make your own, nothing beats a pairadjustable dumbbellsfor training your biceps or any other body part.

So let's talk guns now.

Arms and especially biceps are the most desirable body parts. There's a good reason for this, aside from screaming power, no other muscle in the body has such a difference in appearance when flexed or non-flexed (stretched). Big biceps look like beautiful mountain peaks.

They'll catch the attention of girls, give you an edge at the bar or party, and they'll even catch the attention of other guys, making them envy your guns.

Just before we continue, don't be the guy with huge guns but shrunken chest. There's nothing that accompanies the look of big arms better than big pecs, and you can get oneShirt-prominent breast at home.

Basic anatomy of the biceps

The biceps is a two-headed muscle responsible for flexing your arms at the shoulder and elbow joints, where your biceps are anchored.

The muscle that runs along the bottom of your upper arm is the triceps. Think of the front upper arm biceps and the rear upper arm triceps.

Obviously, they're both important and highly visible, and you should train both for muscle development, but when people face you, the first thing they'll notice is the biceps.

Want massive forearms?
So don't forgettrain your forearmsto. Check out these14 forearm exercises you can do at hometo get popeyes like fat arms.

I'm going to cover two types of exercises to get you on the fast track to big biceps without weights.

METHOD I – LIFTING THINGS– Lifting heavy household objects that you didn't even think of as weights before.

METHOD II - USING BODY WEIGHT– Using your own body as resistance. Stuck somewhere without access to any devices? Use your body weight.

But first, let's find some things to lift!

What to Lift - Do your own weights

Weight lifting can be done with heavy objects in your home. Some of these makeshift weights include:

• Canned goods from your pantry
• heavy books
• Plastic water bottles
• sacks of rice
• Socks filled with gravel

An excellent choice that you need to save is a pair of 100-ounce laundry detergent jugs with handles.

Some people use plastic milk or juice jugs, but the lids of these jugs can pop off or leak. Detergent jugs have caps that screw on securely. The handles give you a steady grip when lifting, making the jugs a better choice than those clumsy and dusty outdated encyclopedias from your grandmother's attic.

Don't have any empty jars? What's a better excuse to start doing laundry? If you have two empty jugs, fill each one with water until you reach the weight you want to lift.

For an even heavier weight, you can scavenge the beach to use sand as the fill material instead of water, making the pitchers much heavier.

How much should you lift

How much you should lift depends on how many reps you can do with the weight.

The standard rep range is 8-12, not too low to risk injury but not too high to make it an endurance exercise. You could also do 6-10 reps, but I suggest you build up some technique beforehand.

To determine the weight of the object to use in your lifts, do a set of 12 reps.

Too easy- If you finish the set without much effort and feel like you can keep lifting, then the weight is too light, you won't gain much bicep size.

Too heavy- If you shit after four reps, then it's too heavy, you should lower the weight.

perfect weight - If the first few reps are a little light, but then each rep gets progressively harder and you swear, this weight load is for you.

Going to failure is how you reach your goal of hypertrophy (a fancy word to say your muscles are growing). When your muscles feel they need to be stronger next time, they grow.

If your biceps feel, "We can handle this weight just fine," then they just won't grow or get strong enough, they don't need to. Damn, this weight is heavy, we gotta get stronger to lift this shit. Then real growth happens!

You have to pay attention to how heavy your weights are. Once you can lift the jugs for more than 10 or 12 reps, it's time to add more water or sand to the jugs to increase their weight.

Bicep curls without weights

The most basic lifting exercise for working your arms is known as a bicep curl. Stand with your arms at your sides while holding a pitcher in each hand. Your upper arms should remain glued to your sides throughout the set.

On the exhale, raise the jug in your right hand in front of you and bring it to your right shoulder. You should be flexing your right bicep as you lift, but only your forearm should be moving.

Once your right hand is in front of your right shoulder, squeeze firmly and hold this position for a second, then inhale as you lower the jug all the way down to its starting position at your side.

Do 3 sets of 8-12 reps, resting 90 seconds between sets.

Tips & Variations

• Lift one pitcher at a time, switching sides with each lift. Right arm, left arm, right arm and so on. For a total of 8-12 reps on each arm, for a total of 16-24 reps on both arms.
• You can lift both jugs at the same time for a set of 8 to 12 reps.
• You can sit at the front edge of a chair, sofa, or bench instead of standing to do your bicep curls.

Towel bicep curls

This is a great exercise, so simple yet so effective and best of all you can do it almost anywhere.

If you're out and don't even have access to heavy jugs, just use your bag and a towel. You can easily increase the resistance's weight by filling your bag with whatever you can find.

How to run

Slip the towel through the top of your backpack, grab the towel at each one and slowly roll the bag up. As you move up through the movement, rotate your arms so your palms face your shoulders in the up position.

Top:In the top position, try rotating your palms away from your body as far as you can and hold that position for a second or two, squeezing really hard in the top position.

Concentration curls with a jug

For this variation of the bicep curl, also known as an over-the-knee bicep curl, all you need is a pitcher and a bench, chair, or sofa. Sit in your chair with your feet wide apart on the floor.

Take the jug in your right hand and lean forward to rest your right elbow against the inside of your right thigh and keep your arm fully extended with your arm straight and wrist extended down.

You should position the pitcher near your right ankle. You can rest your left hand on your left knee. As you flex your right bicep and exhale, raise the pitcher until it hits your chest. Hold this position for a second while flexing the biceps, then lower the jug back to the starting position on an inhale.

After 8 to 12 reps, switch the pitcher to the left hand and work the left bicep in the same way.

As with the basic bicep curl, only your forearm should move. Do not rock your body or make any lifting motions to lift the jug.

Perform three sets of 8 to 12 reps on each side.

Bodyweight exercises for biceps

Not all bicep workouts use weights. You can also grow your biceps simply by using your own body weight as resistance.

Bicep curls with your leg

All you need for this exercise is a chair, stool, bench or sofa. Have a seat. Reach under your left thigh with your right hand and keep your thigh just above the back of your knee.

Raise the leg as high as you can. Keep this from getting too easy by intentionally making sure you're not using any leg muscles at all to help with the lift.

As this exercise gets easier over time, increase it by forcing your leg muscle to push your hand down while trying to lift the leg.

After a set of 8 to 12 reps, switch sides and lift the other leg with your other hand.

pull-ups

I bet pull-ups are primarily a back exercise, but they're also extremely effective for training your biceps.

Instead of fitness bars at the gym, you can install an exercise bar in a doorway of your home. If you have children, you have an even easier alternative. They can take over their swing while in homework mode. Finally, if you want to save money, onlyMake your own pull up bar.

With palms facing you, grasp the bar with your hands positioned slightly wider than shoulder-width apart.

To work more biceps, make sure your palms are facing you (this is calledsupine gripor underhand). When your palms are facing away from you (pronated grip), your back muscles are engaged more and your biceps muscles less. Theunder gripworks more bicep muscles while still engaging the lats of course.

To do a pull-up, pull the bar to lift your body weight straight up until your face is level with your hands.

Prevent yourself from swinging by keeping your body as straight as possible while doing the pull-ups and keeping your feet together. As you continue to grip the bar, slowly lower yourself all the way back down.

Don't drop to the point where your arms are fully extended and you're hanging like a monkey. Stop just before full extension to keep muscles under constant tension.

To avoid touching your feet on the floor between each pull-up, keep your knees bent so your feet are behind you and your overall shape resembles the letter "L."

How many reps should you do?

Performing pull-ups is a strenuous workout at first, so do as many as you can while maintaining straight form.

don't be lazy Push yourself as far as you can. The more you practice, the more you can do and the bigger your biceps will get.

Here's another in-depth video showing how to accentuate your biceps when doing pull-ups. In this video it's done in a gym, but you can also do it at home, all you really need is a pull-up bar.

Resistance bands instead of weights

Resistance bands, or resistance tubes as some call them, are extremely effective for training your biceps. In fact, I would argue that they can be even more effective than weights at building biceps!

Why? Because resistance bands have variable tension. Unlike weights, resistance band exercise becomes more difficult as you squeeze your biceps. This can engage the "climax" of your biceps more than a barbell. You will be very surprised to even find outBodybuilders use resistance bandsto grow her biceps.

i use thisblack mountain resistance bands setit has everything you need. It is good for complete beginners through to advanced strength athletes. It comes with a set of everything from light resistance bands to hard bands so you can barely move (and you can combine multiple bands to make that impossible!). You can also use theWhat's upwhich is one of the most popular, as well as other brands.

We do bicep curls by holding each end of the resistance band with arms hanging straight down. Stand on the part of the band that touches the floor and place your feet shoulder-width apart.

While keeping your upper arms at your sides, begin to move your forearms toward your shoulders. Make sure to flex your biceps and pull the resistance band handles all the way up until your hands reach your shoulders.

Hold this position for a second or two, squeeze firmly, and then lower your forearms all the way down to the original starting position.

read thisultimate guide to resistance bandsand you'll see why I think it's the most versatile training tool.

Pose & grow your biceps

You might as well admit it, you'll find yourself checking your progress every time you strut past a mirror.

You'll flex your biceps from time to time and bask in satisfaction as you see those biceps grow.

Did you know that cocking your arms in front of the mirror as hard as you can as oneTraining without equipment?

Hold this bent pose for ten seconds and then relax, wait a few seconds and repeat. That also meansisometric tension, meaning constant tension where the muscle is held in place.

Tips: The most important thing is to contract your muscles as much as possible. Try to concentrate and imagine you're trying to get your fists as close to your head as possible, as if you want them to touch your head.

Try holding the crouched position for more than a few seconds and you should feel pretty exhausted. If your face shows pain, it means you are doing it right. This is something you get better at the more you tighten your biceps.

Doing these poses is a great thing to do right after your bicep workout.

Feed your biceps to make them grow

Without good nutrition and plenty of protein, your biceps won't grow!

Training is only the first part of the muscle growth process. Diet plays a crucial role in muscle building, so you'd better feed those growing muscles.

When you exercise, you generate small tears (microrisse)in muscle tissue fibers. This breakdown of muscle tissue is the normal result of good training.

Your muscles respond to the micro tears in the muscle fibers by building a stronger and larger muscle.

You need to feed your recovering muscles amino acids. Your muscles need these amino acids for repair and growth.

These amino acids come from protein. When you eat protein, your body breaks it down into usable amino acids. Aim to eat between 1 and 1.3 grams of protein per pound of body weight every day. Example for a person who weighs 72 kg, that's about 160-200 grams of protein per day.

Prepare your own meals to get bigger arms

You can't always count on eating out as you may end up with lousy, fat-producing food that you don't want. They want me muscular, not just fat.

If you're serious about growing your biceps, I recommend getting thisThe Ultimate Muscle Building Cookbook. It has 200+ high protein recipes that are super easy to prepare. If youmake your own foodYour biceps will thank you by getting bigger.

Try to break this daily amount of protein into 4 to 6 meals to keep your body fueled throughout the day.

Some ideal food sources of lean protein include:

• Owner
• poultry, such as turkey and chicken breast
• Fish like tuna and salmon
• lean meat

Whey protein isolate is another good source of protein. You can find it in powder form to mix with milk, water or smoothies, and you can also find ready-made whey protein drinks on the market. Whey protein is beneficial post-workout because it absorbs faster than food.

A word on water, staying hydrated is just as important for optimal metabolic function, including muscle growth. Skeletal muscle is made up of 70 percent water.Insufficient water intake can cause catabolism(muscle breakdown) which you don't want (unless you want smaller biceps!)

Drink plenty of water to aid in nutrient absorption and to keep your muscles hydrated during exercise and throughout the day.

enjoy the pain

Whenever you perform any exercise, the day after, you may feel soreness in the muscles that you trained, especially if you trained your muscles hard enough. This pain is calleddelayed muscle sorenessor simply called thatDOMS.

DOMS pain can appear a few hours after exercise, peak after 48 hours, and take up to 7 days to completely go away, depending on the intensity of exercise.

I call DOMSgood pain, like a badge of honor. Contrary to popular belief, DOMS doesn't just happen to newbies, it can also happen to experienced lifters and bodybuilders.

Higher training intensity and exercise changes can trigger pain. Different people get DOMS in different parts of the body.

I've been training for two decades and almost always get sore muscles after chest training, but rarely pain in the biceps or triceps, that's very individual.

While DOMS is good pain, Pain from injuries is not good at all. Lifting too heavy too soon can result in injury. Don't start lifting heavy, but gradually increase your intensity to allow your body to adjust to the stress of the workout.

If you feel sudden, severe, or pain of any kind during your bicep workout, stop the workout and see a doctor for an evaluation as soon as possible.

So you trained hard and blasted your biceps and the next day you feel this excruciating pain. Now, a few days later, it's time for your next workout, so what now?

You may be wonderingShould I train with the pain?Or should I rest a little longer? I get asked this question a lot, so I answered itHere.

Always consult a doctor before beginning any exercise or nutrition program.

How often to train biceps

When it comes to building muscle, more isn't necessarily better.

As a general rule of thumb, twice a week is enough to make your biceps stronger and gain size. You can get good results by doing just a single arm workout per week, especially if you're more advanced and working at a high intensity.

Never train the same muscle on consecutive days. This is counterproductive and increases the risk of injury.

If your biceps haven't fully recovered from the previous workout and you train them again, they won't grow and in some cases may even shrink.

You can make DOMS (Delayed Onset of Muscle Soreness) your compass. That's the pain you feel 24 hours after an intense workout. (Suggested reading:Should you train with DOMS?)

I recommend you to split up your physical training. One day you can work your biceps and other muscles, the next day you can work your lower body, the next day maybe cardio, rest days in between and repeat. There are unlimited variations for splitting workouts.

Work your biceps + eat + rest = Bigger biceps

Building your biceps takes patience and discipline. Don't slack off in your training, work hard,Feed your musclesand rest they need. It won't be long before you notice your biceps growing and trust me when they do, it's very satisfying.

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