how to grow biceps (without free weights)101:

[SadnessWYJ]

exercises list :

hefesto 0:30

pelican curls

body curls

back lever progression

chin ups hold
https://youtu.be/I7OmSMPnHMc
pelican push ups



generally anything on rings hit biceps hard
https://youtu.be/hU4XixFGOjU

there's some iron cross progressions who have blown my biceps but idk if should add them

 

[RoundHouse]

@BigBiceps

 

[SadnessWYJ]

fuck clicked by mistake i just had the idea, anyway i will update when i write it

 

[SadnessWYJ]

how long untill editing close?

 

[SadnessWYJ]

anyway it's basically pelican curls hefesto shit and biceps curls and bunch of ither exercises, i will write it in details later

 

[SadnessWYJ]

@Andrew91 tagging calisthenic bro

 

[BradAniston]

Shit thread ngl

 

[MentalistKebab]

Never mind I am stupid for making this thread

 

[JamesHowlett]

Chin ups

 

[Deleted member 7651]

exercises list :

Me after doing said exercises :

 

[SadnessWYJ]

Chin ups

idk i hate them they make my elbows feel weird

 

[The Bleach Pill]

good thread

 

[The Bleach Pill]

 

[SadnessWYJ]

done

 

[Deleted member 1862]

russians only

 

[randomvanish]

so instead of bicep curl, we must do intensive and 100x harder workout to grow biceps. i get it.

 

[SadnessWYJ]

russians only

unironically, you need Russia flag attached to your rings if you want to achieve elite strength

 

[SadnessWYJ]

so instead of bicep curl, we must do intensive and 100x harder workout to grow biceps. i get it.

how weak one need to be so he can do something like body curls duh you can change all of this exercises to be easier than biceps curls

 

[randomvanish]

easier than biceps curls

 

[cube]

Chin ups are fine for building biceps, when pulling just focus more of the strength on your arms than you're back. While its still a back-centered exercise, you will build decent arms.

 

[SadnessWYJ]

Chin ups are fine for building biceps, when pulling just focus more of the strength on your arms than you're back. While its still a back-centered exercise, you will build decent arms.

better to isolate imo , yeah they're good for biceps

 

[Mouthbreath]

just buy dumbells, it is much more effective in isolating the bizeps

 

[SadnessWYJ]

just buy dumbells, it is much more effective in isolating the bizeps

(without free weights)

 

[Deleted member 3020]

or just do bicep curls ding dong

 

[SadnessWYJ]

or just do bicep curls ding dong

you retards can't fucking read

 

[Deleted member 3020]

you retards can't fucking read

sorry dang ):

 

[Captduchat]

All muscle correlates with testosteron retards, dont train biceps just pull ups and rows.

 

[SadnessWYJ]

All muscle correlates with testosteron retards, dont train biceps just pull ups and rows.

I'm speechless

 

[nonserviam]

Everyone wants to have a good body but noone wants to lift heavy ass weights

so start lifting faggots

 

[Throwingawaynow]

Everyone wants to have a good body but noone wants to lift heavy ass weights

so start lifting faggots

calisthenics is fine if you’re auschwitz skinny. Helps for when you start bench pressing.

 

[SadnessWYJ]

Everyone wants to have a good body but noone wants to lift heavy ass weights

so start lifting faggots

barbell fags be like : wdym by living in desert without even stones ? bro just squat and deadlift

 

[Deleted member 4209]

even just chin ups ngl.

 

[SadnessWYJ]

even just chin ups ngl.

nothing is wrong with isolation

 

[Deleted member 4209]

nothing is wrong with isolation

isolates me

 

[Captduchat]

I'm speechless

Keep your gay ass curls, let me barbell row 225lbs perfect form

 

[SadnessWYJ]

Keep your gay ass curls, let me barbell row 225lbs perfect form

why the fuck are you rowing? All muscle correlates with testosteron retards, dont row just run and swim.