How To Get Bigger Arms Without Weights

Summary

In this video, the host guides viewers through a no-equipment workout designed to build strong and defined arms using just two chairs. The routine focuses on targeting various muscle heads in the arms, including the long and medial heads of the triceps, the short and long heads of the biceps, and the different deltoids. Exercises like bench dips, skull crushers, diamond pushups, and rear delt flys are included to ensure comprehensive arm development. The workout emphasizes time under tension and isometric holds to promote hypertrophy and strength gains. The host encourages viewers to complete at least three rounds for optimal results and invites them to download the THENX App for more workouts.

Takeaways

• 💪 This workout is designed to build strong arms without any equipment, utilizing only two chairs.
• 🔍 The importance of selecting the right combination of exercises is emphasized to train each muscle group within the arms effectively.
• 🤔 The script points out a common mistake made by many in workout routines: not thoroughly training each muscle head within the arm muscles.
• 🏋️‍♂️ The workout includes exercises for the shoulders, triceps, biceps, and forearms, targeting specific muscle heads like the long head of the triceps and the short head of the biceps.
• 🕒 The script instructs to increase time under tension and work past the point of fatigue to create hypertrophy and muscle growth.
• 🎵 The workout involves exercises like bench dips, skull crushers, diamond pushups, and bicep curls with body weight to target different muscle heads.
• 🔥 Holding the last rep for time and utilizing isometrics are techniques used to enhance muscle pump and strength gains.
• 📲 The THENX App is recommended for a structured workout experience, offering various routines, technique guides, and challenges.
• 📅 The video encourages viewers to perform the workout for at least three full rounds to maximize strength gains and muscle definition.
• 🎉 The script invites viewers to engage with the community by commenting on training topics or desired future workouts.

Q & A

What is the main focus of the workout described in the video?

The workout focuses on building strong arms, targeting the shoulders, triceps, biceps, and forearms, using exercises that emphasize different muscle heads within each group.

What equipment is required for the workout?

The workout requires no specialized equipment, only two chairs, making it accessible for people who don't have gym equipment.

Why is it important to select the correct combination of exercises for arm training?

Selecting the correct combination of exercises is crucial to ensure that each muscle group, including the different heads of the triceps, biceps, and shoulders, is properly targeted. This prevents imbalances and helps maximize strength gains and muscle definition.

Which muscle groups are specifically emphasized in this workout?

The workout emphasizes the shoulders, triceps, biceps, and forearms. Within these groups, it targets specific heads, such as the long, medial, and lateral heads of the triceps, and the short and long heads of the biceps.

How does time under tension contribute to muscle growth in this workout?

Time under tension is used to increase muscle hypertrophy by extending the duration of muscle engagement during each repetition, especially with isometric holds. This technique helps tear muscle fibers, allowing them to grow back thicker and stronger.

What exercise emphasizes the medial head of the triceps in this workout?

The bench dips exercise is used to emphasize the medial head of the triceps.

How can you adjust the difficulty of the skull crushers exercise?

You can adjust the difficulty of skull crushers by changing the height of the elevated surface. A higher surface makes the exercise easier, while a lower surface increases the difficulty.

What part of the triceps does the diamond pushup target?

The diamond pushup targets the lateral head of the triceps.

Which bicep exercise emphasizes the short head and how is it performed?

Bicep curls with body weight emphasize the short head of the biceps. It is performed by sitting on the ground, placing hands on top of a chair, lifting the hips, and curling up toward the forehead.

What is the final exercise for the shoulders in this workout, and what muscle does it target?

The final exercise is the plank leans to pike press, which targets the frontal and medial deltoids. This exercise is also useful for building strength for harder movements like handstand pushups.