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.

Outlines

00:00

💪 Introduction to No-Equipment Arm Workout

The speaker introduces a no-equipment workout designed to build strong arms using just two chairs. They discuss the common mistake of not selecting the right combination of exercises to train each muscle group in the arms, including shoulders, triceps, biceps, and forearms. The speaker emphasizes the importance of training each individual head of the muscles for true strength gains and muscle definition. The workout starts with exercises targeting the triceps, using bench dips, skull crushers, and diamond pushups to emphasize different heads of the triceps. The speaker also explains the importance of increasing time under tension and working past the point of fatigue to create hypertrophy.

05:00

🏋️‍♂️ Advanced Bicep and Tricep Exercises

The speaker transitions into bicep exercises, starting with bodyweight bicep curls to target the short head of the bicep. They then move on to chin-up holds to further engage the bicep. The workout continues with an exercise that targets both the long head of the bicep and the rear delts of the shoulders, using a seated position with two chairs. The speaker describes the exercise's progression and its benefits for building strength in the arms and shoulders. They also mention the importance of holding the last rep for time to increase the pump and stimulate muscle growth.

10:01

🤸‍♂️ Shoulder Exercises and Full Arm Workout Conclusion

The speaker concludes the arm workout with exercises focusing on the shoulders, particularly the rear delts, using a fly motion with the chairs. They then move on to pike push-ups to target the medial and frontal delts. The final exercise is the plank lean to pike press, which helps build strength for more advanced exercises like handstand pushups. The speaker encourages viewers to do the routine for at least three full rounds to see significant strength gains and muscle definition. They remind viewers to download the THENX App for more workouts and the chance to win free gear by commenting on the video.

Keywords

💡Arms workout

An 'arms workout' refers to a series of exercises designed to strengthen and develop the muscles of the arms, including the biceps, triceps, and forearms. In the video, the arms workout is the central theme, with a focus on achieving 'big, strong arms' without the need for equipment, highlighting the accessibility and effectiveness of bodyweight exercises.

💡THENX App

The 'THENX App' is a mobile application that provides users with workout routines and fitness programs. The script mentions downloading the app for full access to personal workout programs, technique guides, and daily workout challenges, emphasizing the convenience and comprehensiveness of digital fitness solutions.

💡Exercise selection

Exercise selection is the process of choosing the right exercises for a specific training goal. The video emphasizes the importance of selecting exercises that target all muscle heads within the arm groups to avoid 'one mistake' of neglecting certain muscle parts, which can lead to imbalanced development and suboptimal results.

💡Muscle groups

Muscle groups refer to collections of muscles that work together to perform movements. The script breaks down the arm into its constituent muscle groups: shoulders, triceps, biceps, and forearms, and further into specific heads (e.g., long head of the triceps), illustrating the detailed approach needed for comprehensive arm development.

💡Hypertrophy

Hypertrophy is the increase in muscle cell size, leading to muscle growth. The video discusses creating hypertrophy by increasing 'time under tension' and working past the point of fatigue, which involves techniques like holding the last rep for time and utilizing isometrics to stimulate muscle growth.

💡Isometrics

Isometrics are exercises where the muscle length does not change while under tension. The script mentions using isometrics to hold the last rep of certain exercises, such as bench dips, to increase the intensity and stimulate muscle growth, showcasing a specific technique for enhancing workout effectiveness.

💡No equipment

The term 'no equipment' highlights the accessibility of the workout, as it can be performed without any gym machinery or special tools. The video uses two chairs as the only props, demonstrating how to perform exercises like bench dips and skull crushers, which are typically done with weights or machines.

💡Time under tension

Time under tension refers to the amount of time a muscle is under stress during an exercise. The video script advises increasing this time to promote muscle hypertrophy, suggesting that slower, more controlled movements can be more effective for muscle growth than quick repetitions.

💡Pump

The 'pump' is the temporary increase in muscle size and firmness due to blood pooling in the muscles during and after exercise. The script frequently mentions achieving a 'crazy pump' as a sign of effective exercise, indicating that the workout is successfully engaging the targeted muscle groups.

💡Progressional exercises

Progressional exercises are exercises that are designed to be gradually more challenging, allowing individuals to build strength and skill over time. The script mentions exercises like plank leans to pike press as progressional, preparing the body for more advanced movements like handstand pushups.

Highlights

Workout designed to build strong arms without equipment, utilizing only two chairs.

Emphasis on selecting the right combination of exercises to train each muscle group within the arms.

Detailed explanation of the muscle groups in the arms, including shoulders, triceps, biceps, and forearms.

Importance of training each individual head of the muscles for comprehensive arm development.

Introduction to the first exercise: bench dips, focusing on the medial head of the triceps.

Technique for increasing time under tension and working past the point of fatigue for hypertrophy.

Instruction on how to perform skull crushers to target the long head of the triceps.

Diamond pushups as a method to emphasize the lateral head of the triceps.

Transition to bicep exercises with body weight curls targeting the short head of the biceps.

Chin-up hold as an isometric exercise to further work the short head of the biceps.

Exercise combining bicep and rear deltoid work: pulling up while seated between two chairs.

Rear delt flys using chairs for an effective shoulder and rear deltoid workout.

Pike push-ups to target the medial deltoid and frontal deltoid muscles.

Plank leans to pike press as a progressive exercise for building strength in the shoulders and core.

Advice on performing the workout for at least three full rounds to maximize strength gains and muscle definition.

Encouragement to download the THENX App for more workouts and to join the community of athletes.

Invitation to subscribe and turn on notifications for new workout videos and challenges.

Transcripts

- What's up THENX athletes?

Today I'll be giving you a workout

that you can follow along to,

to give you big, strong arms

and it requires absolutely no equipment,

for real.

All you'll need are two chairs.

If you've had trouble building your arms,

you could have been making this one mistake

that so many people make

and that comes down to your workout,

not selecting the correct combination of exercises.

That's gonna thoroughly train each

muscle group within your arms.

Your arm consists of the main muscle groups, shoulders,

triceps, biceps, and your forearm.

But within your tricep, you have your long head,

your medial, and your lateral.

Within your bicep, you have your short and long head.

And within your shoulder, you have your frontal,

medial and rear delt.

And you'll need to have an effective exercise

that will emphasize on each individual head

of each muscle group in your arm.

So if you don't have a proper structured workout,

you can be training your triceps,

but all your exercises are just mainly emphasizing

on one head, losing potential strength gains,

and muscle definition by leaving

out the other two heads of your triceps.

This is how to make true strength gains

and muscle definition, not just for your arms,

but throughout your entire body.

And that's what I'll be having you do in today's workout.

So grab two chairs and to properly follow along,

just download the THENX App in the App Store,

Google Play Store, or hit the link down

in the video description below.

Open up to the YouTube workout section.

You should be able to find this routine

and we're ready to get started.

The first muscle group we're gonna start emphasizing

on is gonna be our triceps with bench dips emphasizing

on the medial head of our triceps.

And to really build our arms,

we're gonna increase the time under tension,

work past the point of fatigue,

so that we're creating hypertrophy,

which is gonna allow us to tear our muscle fibers so

that they grow back thicker and stronger

by holding the last rep for time and utilizing isometrics.

So let's just grab one chair,

(chair clanking)

put it against the wall, just like that.

Come right behind it, we're gonna go for 15 reps.

Feet together, all the way down, and all the way up.

(light upbeat music)

Don't rush them.

I want to give thorough reps.

(light upbeat music)

Go all the way down.

(light upbeat music)

12,

13,

14,

all the way down, 15.

We're gonna hold this last one for time.

(light upbeat music)

Last five seconds.

Five,

four,

three,

two,

and one.

Phew.

So if you felt that last hold,

you should definitely feel the pump in your triceps.

Now moving on, we're gonna attack another area

of our triceps, with skull crushers, emphasizing

on our long head of our triceps.

You can go ahead and pause the video for a couple seconds

if you need to give yourself a break,

but everybody else, if you're ready,

let's go ahead and get started.

Take our one chair,

palms down,

walk all the way out and you wanna be

in a straight line from your tip of your toes

to your shoulders

with your elbows straight down.

You wanna go down

and come right back up.

Now, the higher the elevated surface,

the easier it's gonna be,

and the lower the surface is, the harder it's gonna be.

Let's go for 15 reps

(light upbeat music)

And squeeze your core.

10.

Five more.

(light upbeat music)

Three,

two,

last one. We're gonna hold it.

(light upbeat music)

Come right back up.

Phew.

With that hold, the pump is even crazier.

And we're just on triceps.

We have one more exercise to go,

and then we're gonna move into biceps.

But first we have diamond pushups.

It's gonna emphasize on our lateral head of our triceps,

we'll take five seconds real quick to catch our breath.

Phew.

And then get down into diamond pushup position.

But you can go ahead and pause the video

if you need more time.

So feet and hands together.

And of course, if doing this on the ground is too difficult,

you can always do it again on an elevated surface.

So we're gonna go all the way down,

right back up, 15.

Squeeze your core. Squeeze the grip on the floor.

(light upbeat music)

Five.

(light upbeat music)

10. We have five more.

Five,

four,

three,

two.

Hold it.

Phew.

That's right, hold it, hold it, hold it.

Squeeze. Squeeze your core.

Squeeze your triceps.

Squeeze your grip on the floor, on the ground.

Five,

four,

three,

two,

and one.

All right.

My triceps are so pumped right now, even my core,

and a bit of my shoulders.

But now we're gonna move on to biceps.

And the first exercise we're gonna hit is gonna emphasize

on our short head with bicep curls with our body weight.

So we're gonna pull out our chair,

take a seat down the ground.

You can go ahead and take a little break.

Take five seconds to catch your breath.

Phew.

All right.

You are gonna put your hands on top of the chair,

heels into the ground.

Lift up your hips

with your elbows forward.

We're gonna curl right up to our forehead.

(light upbeat music)

If you can do 15, even better,

if not, go for 10.

(light upbeat music)

It's 10. Phew.

Let's go. Five more.

(light upbeat music)

Phew. Last one. Here we go.

All right.

Phew.

I felt the muscle fibers like tearing as I was going

through every single rep.

Sheesh, my arm is on fire right now.

This is a crazier pump than I'll get even doing weights.

But now we're moving on to the next exercise.

It's gonna emphasize again on our short head,

and we're just gonna hold this time.

So we're gonna hold the chin up position.

We're gonna do it for about three sets.

If we can hit 10 seconds each, that'd be great.

(light upbeat music)

All right, let's go for it.

Heels into the ground. Hips up. Hold.

(light upbeat music)

Six,

seven,

eight,

nine,

10.

All right, shake that off.

Wait five seconds.

Five,

four,

three,

two.

Let's go back.

(light upbeat music)

Three,

two,

one.

Phew!

Biceps are on fire right now.

Let's give it a couple more seconds.

Phew.

Three,

two,

let's head into the last one.

Let's go for it.

(light upbeat music)

Three,

two,

and one.

Oh my goodness, phew,

my arms are on fire.

Look at the pump and the separation

between the biceps and the triceps.

It's crazy.

Moving on, we're gonna do the last exercise

for our biceps before moving into our shoulders.

But with this last exercise,

not only is it gonna emphasize on our long head

of our bicep, but also our rear delts of our shoulders.

So it's gonna be a great transitional exercise.

And the next exercise, when we move into shoulders,

again, we're gonna double down on the rear delts.

Let's get our two chairs.

Sit down right in the middle.

We're gonna grab the back

and we're gonna go the same way up.

Heels flat on the ground,

laying down,

hips up.

We're gonna roll all the way up and back down.

15 reps.

(light upbeat music)

12,

13.

Two more.

14.

Last one. We're gonna hold it.

Hold it.

(light upbeat music)

Five,

four,

three,

two,

and one.

Let go.

All right.

My biceps

and even my rear delts are definitely feeling it right now.

My arms have the craziest pump.

We're gonna finish off with our shoulders

I'm sizing on our rear delts, which are already pumped

with rear delt flys using these two chairs

in the same exact position.

So I'm gonna turn them over, just like this.

(chairs scrapping)

If you need to take a second to catch your breath,

go ahead and do so.

Pause the video, but definitely don't take too long.

We're almost done.

(throat clearing)

Gonna get right in between these.

Make sure your body can fit, 15 reps.

All the way in and all the way out.

In and out. That's two.

Three, squeeze at the top.

(light upbeat music)

Five,

four,

three,

two.

And last one, squeeze.

(light upbeat music)

Five,

four,

three,

two,

and one.

Phew!

Oh my goodness.

That is a crazy shoulder pump.

For everyone that just tried that with me,

you can feel how effective that is.

Now we just have two more exercises to go,

finishing off our shoulders

and completing our entire arms.

Coming up next, we have pike push-ups,

emphasizing on our medial delt as well as our frontal.

So let's get these chairs out of the way.

We're not gonna need them anymore.

(chairs sliding)

We're gonna get down to the ground.

Get into the position of a push-up.

Tip of your toes, you're gonna walk all the way up,

pike up with your hips.

You wanna be in a straight line from your toes to your hips,

and then your palms down.

So we're gonna go right down and back up.

That's two,

Three.

(light upbeat music)

You can lift your feet up every time, even better.

(light upbeat music)

Just emphasizing more weight onto your shoulders.

Here we go, three,

two.

(light upbeat music)

And I lost count, so one more for good luck.

Hold it.

(light upbeat music)

Now hold the bottom.

(light upbeat music)

Phew, all right.

Phew, shoulders on fire.

We just have one last exercise.

This is gonna emphasize on our frontal delt,

as well as our medial with plank leans to pike press.

These two exercises are also really good

at building your strength to eventually do harder exercises,

like handstand pushups,

90 degree handstand pushups, and full plank presses.

Mainly because these are progressional exercises,

you actually use to unlock those exercises.

So with that said,

let's get down to this last one.

You wanna pike up,

just like this and then come down forward

with your arms straight.

Your hands should be by your waistline.

Push back up,

so your hips are straight,

and then come right back down.

So that's already two.

Lean hard,

every time you come down,

lean, lean, lean, lean, lean

and press with the palms on the ground.

Down,

lean, then press, press, press, press,

press, activate those frontal delts.

(light upbeat music)

We're gonna do two more

and then we're gonna hold.

Up. Last one.

Come down, lean, lean, lean, lean, lean.

Hold, right there.

(light upbeat music)

Five,

four,

three,

two,

and one.

Oh my goodness,

the pump is so crazy right now with the arms.

I'm telling you, I don't even get a pump like this

when I'm just doing curls and tricep extensions in the gym.

This is so crazy.

But thank you guys so much

for getting through this round with me.

You're on your way to building some solid, strong arms,

not just looking strong, actually being strong.

To get the most out of this routine, you want to be able

to do it for at least three full rounds.

So run this video back, it's really quick

and it takes no equipment.

Do it two more times

and you're gonna see the strength gains come

and your muscle definition really start to develop.

So if you enjoyed this video,

like always smash that like button,

I really appreciate it.

And if you comment down below,

within the first 30 minutes of any upload,

you're always gonna have a chance

to win some free THENX gear.

Comment down below what training topic

or workout you want us to give you next.

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Anyways, I'm gonna finish my workout.

I got two more sets to go,

and then I'll be cooking up

another workout video for you guys.

So stay tuned, but in the meantime,

if you need another solid workout routine

getting you in the best shape of your life,

check out this one and I'll see you there.

Mad love, peace out baby.