hey everyone Daniel Vardhan all for fitness fa Q's this workout routine is perfect for
adding size muscle and building bigger arms by bodyweight for bicep growth we're going to be
using a combination of exercises and rep ranges for triceps we're going to be hitting all three
heads using a variety of pressing exercises question for my fitness FA accused people do
you routinely include isolation in your training program why or why not be honest they explained to
me your reasons for or against all of the exercise in today's arm workout are going to be done in a
superset this means after you've done the pulling movement goes straight into the pushing movement
no rest this is called antagonist supersets where we're going to be alternating between exercises
that involve the biceps to those that work the triceps this approach is optimal for getting our
training done in an efficient and effective way super sets are the best for saving time all that's
left for us to do is to get in there do the work and stay focused let's start this bicep tricep
based routine with a higher intensity exercise the assisted one-arm chin-up I want you to choose
a set up which you're genuinely challenged by for the low reps in this routine less fingers
on the assisting side is going to make it more difficult for your upper body muscles forcing
the biceps to work harder lower reps is going to create a large amount of mechanical tension
this is one of the key drivers for building muscle okay hypertrophy as I said earlier without resting
go directly to the straight bar and let's hit the triceps to preferentially bias the triceps
more than the chest we need to be mindful about dipping technique for tricep based dips I want
you to use a shoulder width or narrower grip also make sure to use a vertical dipping technique do
this by lowering down until the bar touches just above your belly button this dipping arc is going
to shift the focus of the exercise towards your triceps of course it's got to be mentioned this
dip is a compound exercise which is going to stress many upper body muscles such as
the chest and also the deltoids with this superset we're getting in a ton of volume using a moderate
intensity this is ideal for building muscle by body weight for maximum bicep involvement with
chin-ups have the hands touching each other the key to bigger biceps using chin-ups is very simple
stretch and squeeze pause at the top of every rep squeezing the bar to your upper chest and
being mindful of the biceps working the other important technique to consider during a set of
Chin's is range of motion at the elbow a full stretch and squeeze is going to have your arms
hugging the sleeves alright alright let's go let's go drop straight down to the ground into a set of
Diamond push-ups hands close together elbows tucked in chest touching the floor and once
again stretch and squeeze speed-wise I recommend a three one one count three seconds on the way down
a one-second pause at the bottom and a one-second pause at the top a high time under tension targets
the metabolic stress pathway of hypertrophy training this diamond push up tempo is going to
pump your arms full of blood this pump creates the physiological environment which is conducive for
muscle growth are you finding this video useful is the workout routine motivating you to build bigger
arms if the answer is yes click the like button to support fitness and thank yous oh yeah we're
not done yet let's get back to the rest of the workout the aim now is to get plenty of blood in
the arms accumulating volume reps and time under tension listen to me here use the exact technique
I'm showing and your arms will grow no doubt about it smooth constant tempo peak contractions at both
the bottom and the top and you honestly can't go wrong with this training approach if you treat
every single rep with focus and importance you're going to make more gains taking pride in form and
technique is the main principle I want you leaving today with the bye you've just been using should
be a perfect height to go straight into high rep tricep extensions brace the core and don't let
the lower back arch at all during your set elbows tucked in technique is going to be the best for
avoiding shoulder pain or discomfort but also targeting the triceps get a full stretch in the
tries by letting the head drop between the hands hopefully you're seeing a consistent message in
this video you must stretch and you must squeeze when it comes to bodybuilding it's simple but
most people don't do it let's finish this routine with a highly effective muscle building technique
eccentric training set up on a chin-up bar using a neutral grip on the working side technique-wise
jump to the top of the bar and then slowly lower down into a straight arm active hang you
must force yourself to use a constant speed from the top down to fully engage and fully train the
arms the reason why we're using a neutral grip is to target the brachialis muscle this muscle
isn't generally trained directly by most people this means there's potential arm growth which
hasn't been tapped into yet research suggests the brachialis is activated most on pulling exercises
when using a neutral grip these neutral grip lowers are going to train one arm at a time
this minimizes any side-to-side differences in size also these Centrex are the only realistic
option at the end of an arm workout like this because let's face it by this point you've
probably quite fatigued if you've been training properly lastly head over to a low straight bar
and without resting let's get into a set of tricep extension East Centrex just like before with the
biceps we're only doing the eccentric or lowering phase each rep the aim is to take eight seconds
to lower down the reason why we're using eight seconds is because it's a good blend of time
under tension and also intensity this is the best of both worlds our eccentric superset is going to
generate tons of muscle damage don't let the word damage concern you micro trauma to the muscle
fibers is a key component of building bigger arms if tricep extension East Centrex are too easy for
the sets and reps in the routine elevate the feet and get to it cheers for watching everyone
I'm confident you'll enjoy this bodyweight bodybuilding routine once you give it a go now
go to fitness FAQ is calm and we'll show you how to train smarter getting more results in less time