Bicep workout

[science10]

Does anybody have a exact bicep workout using no equipment that will get fairly good results in a month?

[scuba steve]

It's difficult to work on the biceps without equipment to be perfectly honest, Mike. And depending on your body shape at the minute, it's VERY unlikely that you'll see "good" results within the time span of a month.

If you mean that you don't have the likes of dumbells you could start doing pull ups, say if you have a bunk bed, or if your door frame is study enough to hold your own weight you could use that.

Press ups would help to add definition, although it would be more beneficial for your triceps and deltoids. My fitness instructor also believes that simply running can improve the shape of your arms from the constant force of movement, although that might be more relevant for women, since typically they're not looking to bulk up too much.

Ideally I would recommend that if you want to get fit, that you do purchase at least some equipment, dumbells being the most use full as they can be used for various exercises, not just your bicep muscles.

Why are you wishing to improve upon your biceps, though? They are actually a very unimportant muscle of the body, so I would advise looking into more upper body strength in general as well as your "core" muscles, if you're wanting to get stronger.

[Blazethestorm]

Like what do u mean? using nothing or just no big workout machine? cant u use a heavy object or somethin lol Just work at it.

[CaptainObvious]

you don't need equipment for biceps. pick up something heavy, and curl it. dumbbells are obviously most convenient for this, but any heavy object will work.

if you have nothing heavy, there is another approach that will work if you have someone else to help you. it's called manual resistance biceps curls. there's a bunch of different ways to do it, which google should help with.

[kyleD]

dude do what i used to do i still do it in classes like culinary or even at home use your text books if you have a big heavy one and curl that lol lame but it work's

[Maxxie]

I've got an entire book on body weight exercises... I'll get back to you on this, but I'm pretty sure there's a whole bunch of stuff in there for ya. Pull ups, anyone? :D

[HAWAiiAN 808]

if you dont have anything to lift, pull ups are your best option. I know people who can bench 225 for 20, but they cant even do a simple pull up because they got so used to pounding weights and not doing body-weight exercises. Just think, if you are 160lbs, you got 160lbs of resistance right there to do a pull up, and also gravity is trying to pull you back down so your biceps are getting a good burn after a few pull ups. But sooner or later, you will have to start either pounding weights, or tying up weights to your waist and adding more resistance.

[Sacraficialsteak]

You're probably be starting to develop slowly so I think dumbbells are out as they can ruin muscle if you start lifting them at an early age.
Go to your local physiotherapist or Chiropractor and pick up some resistance bands, they help to build up muscle mass without ruining your body :)

[CaptainObvious]

You're probably be starting to develop slowly so I think dumbbells are out as they can ruin muscle if you start lifting them at an early age.
Go to your local physiotherapist or Chiropractor and pick up some resistance bands, they help to build up muscle mass without ruining your body :)

that is not correct. weightlifting - including with dumbbells, barbells, or other heavy weight - is perfectly safe both before and during puberty and development, if proper technique is used. the idea that weightlifting isn't sfe until you are fully grown is a myth.

[Sacraficialsteak]

that is not correct. weightlifting - including with dumbbells, barbells, or other heavy weight - is perfectly safe both before and during puberty and development, if proper technique is used. the idea that weightlifting isn't sfe until you are fully grown is a myth.

My physiotherapist must be talking shit then. >.>

[Apollo.]

My physiotherapist must be talking shit then. >.>

Your physiotherapist just doesn't want you getting bigger guns than him I bet :P