- What's up, Thenx athletes?
It's Chris Heria.
Welcome to another video of official Thenx.
Today, I'm gonna be showing you how to get bigger biceps
without needing to use external weights
and just by using your own body weight.
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Of course, everyone wants toned and well-developed biceps
that will make you look great with or without a shirt,
but aside from the aesthetic benefits,
training your biceps will help improve
all pulling compound exercises allowing you to handle
greater resistance with more control safely,
getting the maximum results and benefits from your workouts.
So today I want you to follow along with me
with this bicep routine, and for today's workout,
we'll be mainly focusing on eccentric
and explosive exercises,
eccentric being the negative part of the movement
when the muscle is lengthened and stretched
which is when the muscle is its strongest.
Now when doing eccentric exercises it's crucial
that you're not just allowing gravity
to bring down your descent,
but you're actually controlling the descent
as this will give you faster muscle gains
while the explosive exercises will develop
your fast-twitch muscle fibers
required for speed and strength,
and greatly help in exercises
like the one-arm pull up and muscle up.
By combining both eccentric and explosive exercises
like we're gonna do in today's workout,
you're gonna reap all their strength benefits
while building solid muscle as well
without having to use weights or even go to the gym.
So if you're ready to get this workout started,
all you're gonna need is a place to hang,
and to open up the Thenx app to this YouTube workout,
and you're ready to follow along with me.
The first exercise to start off this routine
is gonna be jumping one-arm pull ups.
We're gonna go for seven reps on each arm.
If you're having trouble with this move,
you can always do it assisted
either with a resistance band
or holding onto the side of the bar
as you do your one-arm pull ups.
Let's go for seven.
It's important while doing this exercise,
as well as all the other exercises,
that you're focusing on your explosiveness
as well as the eccentric portion
when your muscles are lengthening from each movement.
(chill music)
Switch.
You wanna control the eccentric as much as possible.
When you're just starting off,
you may feel like you're coming down fast,
eventually you'll be able to control the negative
more and more, eventually being able to completely control
the negative all the way down.
♪ Heria music ♪
- Alright, so there we have the jumping one-arm pull ups.
If you've never really work the eccentric portion
of an exercise like we just did,
your biceps should be on fire about at this point,
but now we're going to move on to the next exercise
for our biceps, that's gonna be chin ups one-arm negative.
So we're gonna be one for five, each arm.
Let's go for it.
All the way up, place your body on the one side
that you're going to come down on.
Come down as slow and controlled as you can.
Right back up.
And again, we want to keep the same thing in mind,
explosiveness and really working the eccentric portion.
Now for this exercise we're gonna be going up with two arms
in a chin up grip and coming down with one,
and if the descent feels too difficult
for you at this moment or you feel like
you're dropping down too fast,
instead of letting go and releasing with one hand,
you can just release a couple fingers.
Doing it like this, you're gonna build more strength,
and eventually you'll be able to do it
without any assistance at all.
(chill music)
♪ Heria music ♪
(breathes)
- Alright, there we have the chin up to one-arm negative.
Doing one-arm exercises like these build a lot more strength
and control for each arm as you're using one limb
not only to execute the exercise,
but also to stabilize your body while doing the movement.
Now this next exercise we're gonna get into
is gonna be behind the head chin ups,
and if this exercise is too difficult,
you can always do it jumping
just like the jumping one-arm pull ups to assist you.
Just be sure that you're focusing mainly
on your explosiveness and your eccentric,
and eventually you won't need to jump.
Remember, anything that you train eccentrically,
and eventually you learn how to control
that will build up the strength
to be able to do the concentric portion of that movement.
So if you're trying to learn how to do a one-arm pull up,
you focus on the negative portion.
If you're trying to learn how to do a muscle up,
you focus on the negative portion,
and the same thing with every other exercise.
That's gonna build the strength.
Eventually you're gonna be able to do
the actual movement with ease.
So with that said, let's jump right into these
behind the head chin ups.
We're gonna go for 10 reps.
(chill music)
♪ Heria music ♪
- Alright, that's enough hanging on the bar.
We're gonna finish off this routine on a low bar,
or if you have a set of rings, those would be perfect.
Just lower them about waist level,
and you're ready to go.
For everyone else, you can find
the side of the dip bar or a low bar.
First exercise we're gonna be going into,
it'll be bar curls.
Your body's gonna be in a straight line
and engaged from your heel to your shoulder,
and you're gonna pull right up to your forehead,
come all the way back down.
Full range of motion
while maintaining that straight line in your body,
keeping your core tight.
Let's go for 12.
(chill music)
So you wanna dig your heels in, bring your hips up,
pull right up to your forehead, come right back down.
The biggest mistake you could be making
is bringing your elbows in.
That's not what you wanna do.
You want to keep your elbows forward
and bring your hands to your head so you're curling.
(chill music)
Really work the negative coming all the way down.
Try to be as explosive as you can.
(chill music)
♪ Heria music ♪
- Alright, there we have bar curls,
and what makes this exercise most difficult
is the angle in which you do it.
So if you're at a higher angle, it's gonna be a lot easier,
and if you're at a lower angle,
it's gonna be that much more difficult.
So use an angle that challenges you to reach the 12th rep,
but doesn't sacrifice your form.
Now moving onto the next exercise,
you have archer Australian chin ups.
Let's go for 10 on each arm.
If you're just getting started,
you can alternate each rep,
or if you want a bigger pump,
try doing 10 for each arm consecutively.
Let's go for it.
We're gonna take a wide grip, and just like the bar curls,
we're gonna remain in a straight line
from our heels to our shoulders
with our heel dug into the ground engaging our core
and lifting from our hips.
Now the difference with this one,
we're gonna be pulling to our chest instead of our head,
and we're gonna be focusing on pulling with one limb
at a time while assisting with the other.
(breathes) Switch.
(chill music)
♪ Heria music ♪
- Alright, there we have the Australian archer chin ups.
Moving on to the last exercise,
we're gonna go for behind the back Australian chin ups,
and the reason why this exercise
is so significant for your biceps
is that when you're pulling from behind your body
you're emphasizing most on your biceps
and using the least amount of help
from any other muscle group
making it super effective for your biceps.
Now remember, these last three exercises
can be performed on the low bar,
but they also work just as great with a pair of rings
which are also super easy to set up and hang from your home.
If you need a pair of rings to do any of these exercises,
you can always pick them up at thenx.com/shop.
Let's go for 12 reps.
Now your body form should be just like
the bar curls and the Australian pull ups.
You should be in a straight line
from your feet to your shoulder,
but this time we're gonna be digging our toes
into the ground versus our heels.
Now from this position when we pull,
we're gonna pull with our elbows in and not flared out.
All the way up to the back,
and then we're gonna come back down nice and controlled.
Now what makes this exercise so difficult is the angle.
So if you lower the angle, it's gonna be a lot harder.
So use an angle that challenges you,
but allows you to complete the required repetitions.
Let's go for it.
(chill music)
♪ Heria music ♪
- (exhales) Ooh.
Alright, there we have the bicep routine
without the need of any weights or even going to the gym,
and my biceps are on fire right now.
So if you just completed this routine
with me, then congratulations.
You're on your way to making some major bicep gains,
and doing this for one round is great
if you're just getting started,
and eventually after consistently training this routine,
you're gonna be able to work your way up
to be able to complete three or four rounds of this,
and that's gonna be a solid workout routine.
So if you enjoyed the video
definitely smash that like button.
Leave a comment down below.
Let me know what you want me to make the next video about,
and share this video with a friend
that's trying to make some bicep gains from home,
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and with that said, I'll see you next Sunday,
8:00 p.m., U.S.A., Eastern Time.
Mad love, peace out.
(air whooshes)
(chill music)
♪ Heria music ♪