- What's up, guys?
It's Chris Heria.
Welcome to the vlog.
It's a beautiful day in Miami.
And today I'm gonna be showing you my go-to exercises
for building big arms without any weights.
I'll see you guys downstairs.
All right, so if you're trying to build bigger arms,
you're gonna need to be working on the muscles
that give your arms size.
So today we're gonna be working on our shoulders,
bicep, tricep, and forearms.
All of these muscles need to be trained evenly.
Not just so you can have stronger arms,
but so that your arms are growing proportional.
For example, you can do a lot of bicep curls,
and that doesn't mean that you're gonna get big arms.
You may just get bigger biceps.
And essentially your arms are only gonna look bigger
from one direction, that's facing forward,
and only from one area, which is your bicep.
There's only so much that a bicep will do to make
your arms look bigger.
So you actually need to fill the rest of your arm
with all the other muscles to really get your arms
as big as they can possibly get.
And because we're not using any weights to grow our arms,
you wanna select the best exercises
that's gonna make your target muscle work the most.
And you wanna make sure that your target muscle group
is taking on the most amount of body weight or resistance.
For example, if your desired target muscle is your triceps,
doing pushups will engage your triceps,
but you're also engaging all of your chest
to do this exercise,
taking more weight and resistance away from your triceps.
So a better tricep exercise would be a movement
that engages mainly your triceps,
something like tricep extensions.
That exercise mainly isolates your triceps
to move your body up and down.
So that's what today's workout is gonna be about.
I selected by go-to exercises that isolates
the specific muscles within your arms
to help us grow more muscle without any weight.
And, of course, before we get started,
if you're really trying to gain mass and size,
you need to make sure your nutrition's on point.
Need to make sure you're eating enough protein
to fuel muscle growth.
Being a caloric surplus will also help greatly.
And, of course, getting enough sleep and recovery
'cause that's when your muscles
are actually growing and repairing.
So with that said, we're gonna start with the biceps.
I'm gonna show you guys the first exercise.
That's gonna be negative hefestos.
(chill remixed music)
♪ Heria music ♪
All right, so there we have negative hefestos.
And remember, guys, to get this workout routine
on your phone, download the Heria Pro App
in the App Store or Google Play Store.
And not only will you get access to this routine,
but you're gonna get access to all my personal workouts
and workout programs that I've created
with specific goals in mind like burning fat
and building solid muscle.
So if you haven't already,
make sure you download the Heria Pro App.
And there's gonna be some exercises
that you may not be able to do.
But I'll be showing you
the alternative progressional exercises
that you could do to get started.
And start simulating this exercise
to be able to work up to the real thing.
In all those progressions you're gonna find in the workout
in the Heria Pro App.
So the progression that you can use to get started
for this exercise is actually gonna be
behind the back Australian chin-ups.
And I love this exercise because your hands
are behind your back, it's emphasizing the most
of your body weight onto your biceps.
And the only way to bring yourself
out of that position is to curl.
And that's why I selected this move to grow your biceps.
There's only so many times you can curl
your own body weight, and then you're really gonna start
working on the negative portion of this exercise.
When you're straining super hard on a move,
and you can't even complete the concentric,
and all you can do is just come down as slow as you can,
that's fighting against resistance
and tearing a whole bunch of muscle fibers.
And that can actually get you stronger
verses using an easier exercise with normal reps.
And it's also a great way to induce hypertrophy
a lot faster.
Tearing your muscle fibers and allowing them to grow back
thicker and stronger.
So moving on to the next exercise
that's really gonna grow your biceps,
we're gonna be going of chin-up one arm negative.
(chill remixed music)
♪ Heria music ♪
All right, so there we have another bicep killer,
the chin-up one arm negative.
And for this move, we're utilizing the same technique
I told you before, really working on building
that overload as we come down,
using the eccentric portion of this exercise.
You're gonna be able to do more reps
when you come up with two arms,
but then you're really gonna put the overload
and isolate each bicep individually as you begin to descend
putting your entire body weight onto one single bicep.
Now the alternative progression to doing this
would be the Australian chin-up one arm negative.
Work on those, eventually you're gonna be able
to work your way up to these.
Now let's move onto the next muscle
that's gonna give us bigger arms, our triceps.
The first exercise for our triceps
is gonna by skull crushers.
Let's go for it.
(chill remixed music)
♪ Heria music ♪
All right, so there we have skull crushers,
and as you can see you wanna have a really good stretch.
Try to get as much range of motion in this exercise
as possible, and you really wanna be as explosive
as possible on the way up to really get the most
out of your triceps and the most out of this exercise.
As you can see from this exercise,
the primary muscle allowing your body to move
is gonna be your triceps.
From this angle, the only thing
that's gonna bring your body up
is from the strain of your triceps,
making your triceps the main muscle that's being put to work
and taking on the most of your body weight.
Now this exercise does not need an alternative movement
because skull crushers can be scaled
depending on the angle in which you do it.
If you do it at a lower angle, it's gonna be a lot harder.
You're gonna be using more body weight.
And if you do it at a higher angle,
it's gonna be a lot easier with less resistance
and less body weight.
To start off at a hight angle if you're just getting started
and eventually work your way down lower and lower
putting more resistance, more body weight,
and building bigger triceps.
The next tricep exercise we're gonna go into
is gonna be one arm bench dips.
Let's go for it.
(chill remixed music)
♪ Heria music ♪
All right, so there we have one arm bench dips.
Now this is one my go-to exercises
when I'm not using any weights
and I wanna build bigger triceps,
and even bigger delts.
Just like the chin-up one arm negatives,
we're putting on the emphasis, resistance, and body weight
onto one tricep.
And from this angle, we're leaning our entire body weight
and pushing against your triceps and even rear delts.
So you're kind of killing two birds with one stone here.
Isolating and growing your triceps,
but your rear delts, as well.
So a great alternative to this exercise
for you to get started on
would be doing bench dips with both arms.
Eventually you're gonna build up your strength,
be able to eliminate one arm and perform one arm bench dips
for a couple reps.
Then you'll be able to work on those
and grow your repetitions.
So now that we got our triceps done,
we're gonna be moving onto shoulders.
We're gonna be going for handstand pushups.
(chill remixed music)
♪ Heria music ♪
All right, so there we have handstand pushups,
my go-to favorite move for building bigger shoulders,
and definitely my go-to exercise
for building stronger shoulders, as well.
With this exercise, you're putting your entire body weight
onto your shoulders, and that's gonna be the best way
to get maximum resistance for your shoulders
when you're not using any weights at all.
And, of course, there're a whole bunch of other benefits
that you're working on when you're doing exercises
inverted or in a handstand position
like working on your control, balance,
and full body awareness,
not to mention crazy stabilization and engagement
from your forearms.
Now for this exercise a great progression
to first getting started would be pike hold
or even pike pushup.
You're gonna develop more strength in your shoulders
with these exercises, and eventually you're gonna be able
to elevate yourself even more and start going
for elevated pike pushups.
From there, you'll gain even more muscle and strength
in your shoulders and be able to kick up against the wall
and be able to do handstand pushups against the wall.
Work on those and check out my video
on how to handstand with five easy steps,
and you should be able to put those two together,
and start doing handstand pushups right away.
Now the last muscle group that's gonna build big arms
is gonna be your forearms.
Now for all exercises we were doing,
we were indirectly engaging our forearms
with each and every grip
and when we were stabilizing for our handstand pushups.
One of my go-to exercise to really isolate your forearms
and give you a super strong grip
would be one arm hangs on the pull-up bar.
Not only is this gonna make your arm fuller
and give you bigger arms, but working on your grip
is also gonna increase your reps
and increase your strength tenfold.
Remember, you're only as strong as your weakest link.
And normally your weakest link is your grip.
You don't want your grip to give out
before your other muscles do.
That means that you're leaving potential gains on the table.
So you wanna really make sure
that you're training your forearms,
and they can last just as long, if not longer,
than the other muscles in your body.
That's gonna be the workout routine for today, guys.
And that is how you get bigger arms without any weights.
Hopefully, you guys learned something in today's video.
Work on this routine.
And, of course, to get this workout on your phone,
download the Heria Pro App in the App Store
or the Google Play Store to get this workout routine
and all my personal workouts and workout programs
that I've created for specific goals in mind
like burning fat and building solid muscle.
Whether you're trying to achieve this with no weights
or with weights, I have a routine for you.
So make sure you download the Heria Pro App
and start getting in the best shape of your life today.
And if you guys enjoyed the video, definitely
smash that like button. (machine hammering)
Share this video with a friend
that's trying to build bigger arms without any weight.
And comment down below.
Let me know what you're working on,
what you want me to make the next video to be about.
And subscribe if you haven't already
'cause I post every Thursday, 2:00 p.m. USA Eastern Time.
If you comment within the first 30 minutes,
you always have a chance to win some Heria apparel.
We just got brand new white Ts in the shop.
They're the most comfortable and refreshing shirts
to train in, made with Pima cotton.
And they also come in black, as well.
So go ahead and check it out
in the shop at chrisheria.com.
We're gonna be dropping a lot more stuff real soon, guys.
Apparel and we also have another weight vest coming through
in different colors and in different sizes.
Get ready for that.
I'm super excited for that.
And I'll probably be giving some away
before they're released over on my Instagram.
So make sure you're following me on Instagram.
Almost every single post, I always do some type of giveaway.
So if you wanna be a part of it, make sure you're following.
And finally, guys, we've reached
well over 10K subscribers on SoundCloud.
The music is right about to drop.
I'm actually gonna drop a whole entire album.
There's gonna be at least 10 to 15 songs
for you guys to work out to.
So just in a couple days, I'll be announcing it first
on my Instagram exactly when it's gonna drop.
So if you're already following me on Instagram
and SoundCloud, then you're all set.
And I can't wait for you guys to jam out
and train hard to these tracks.
With that said, I will see you next Thursday,
2:00 p.m. USA Eastern Time.
Mad love, peace out.
(chill remixed music)
Smash that like button, guys. (machine hammering)