Can you tell me a killer bicep workout for beginners ?
Lol no, not pushups. Thats a tricep, chest and back workout. Any pushing motion is chest and tris, pulling is lats and bis. As for biceps, pullups are a good workout but are better for back. As for beginner workouts, the two most basic ones are barbell regular curls and dumbbell hammer curls. There are two heads in the bicep, the hammers work one and barbells work the other. For a good burn in the brachialis (muscle underneath the bicep) and forearm, try reverse grip curls. When you get more advanced, try power curls. I gave the name to them because I don't know their real name, but didn't invent them myself. You put a dumbbell on the floor. Put your knee in the concentration curl position. Slowly curl it up. Huge burn and works on your power! Can also do both arms together with a barbell. You want to work your biceps alot of different ways, but not all at once. Varies exercises include iso-mid curl up holds, bicep ladders, concentration curls, preacher curls (preachers are great. guys who preacher curl alot standing curl a ton!) and regular dumbbell curls. Goodluck. Oh and btw: biceps are 1/3 of arm. Make sure you work the other 2/3 (triceps) equally. Triceps help you extend your arm (so they help with the negative motion for really heavy curls).
How do I make a chest and triceps beginner calisthenics workout plan?
Simple: work your push ups and dips.Do all kinds of different variations: Wide grip push ups, diamond push ups, archer push ups, etc.Or, if you’re really looking to hit your chest and triceps, do push ups on gymnastic rings:Do dips on a straight bar and dips on parallel bars.Or, if you’re looking for an even harder movement, do dips on gymnastic rings as well.Stick to progressions you can do 8–12 reps of or less, and do 3–6 sets.Also, eat more protein, vegetables, healthy carbs, and junk food.Your muscles will grow fast.But one thing I must note: you need to balance your push movements with other movements, otherwise you’ll end up over developing your push muscles, leading to a muscular imbalance that can cause poor posture, weakness, and injury/pain.I go over all the necessary movements in my FREE 7-part beginner calisthenics guide. You can find it here:FREE BEGINNER GUIDEBest of luck.
How do I make a beginners calisthenics chest and triceps workout plan?
Push ups progressionsHandstand push ups progressionsDips progressionsRing flies progressionsJust do the pushups progressions at first. Then start to incorporate the dips progressions later after you can endure more. Then add/change the dips with the handstand pushups progressions. Then ring flies if you have access to rings (you don't need to though)I can't say the reps and sets because i don't know your goal but whatever it is, don't forget to be discipline and do it progressivelyGoodluck!
What's the best workout routine for a male beginner?
Yes, when doing weight training, starts with the major groups of muscles. Do pull-up, bench press, row, squat. You are right man. For aerobics like running and swimming, do at least 15 min of warm-up, you are right again man. However, there are many variations, and it is pretty hard to do a standard routine here by answering to thousands of this kind of questions (perhaps they should buy a book and do some reading first) As a fitness trainer myself, I will say without a good assessment, any suggestion here including mine is for reference only. One thing for sure, it takes 20 years for me to learn and improve what I am doing now in weight training and aerobics.
What are some tricep exercises for beginners?
The ones I would recommend for the fastest results are the parallel bar dip, and if you are not strong enough to do that, find a gym that has a seated triceps push down machine. Unlike the drawing, drop the seat as low as it will go and use the full range of motion up and down, letting the handles raise slowly on the return.I would do close grip high pulley extensions, which are done with your elbows by your ears, facing away from the pully and extending your arms away from your forehead. Bend over at the waist, or better yet set up a flat bench on which to rest your elbows.Cable press downs close grip are a standard too, using the ropes like shown above, or a short flat bar or EZ curl bar. Stand close to the overhead pulley and lean forward a bit so the bar does not lock out against your hips or thighs and push down and squeeze your triceps at the bottom.
What gym workouts are the best to build muscle mass for beginners for their chest/triceps, back/biceps, core, legs, and shoulders?
Start here, add in some arm work such as chin ups and maybe replace the cleans with bent over rows since it seems like you already have a pretty good sense of your goals.The prescribed program here will get you to where you should go, from there you can pivot into an intermediate program which focuses on hypertrophy but you need to build a baseline of strength first.Follow me on Instagram for more content and help at Joe.Lifts.Bro
How should a beginner start to grow biceps and triceps?
You’re a beginner eh?You wanna start growing some biceps and triceps eh?You must be thinking how many reps and sets you should be doing for your pussy-ass curls and your tricep keekbacks.Eh?I call bullshit on that.Sometimes, I lie on ma comfy ass bed and wonder to myself.Why does everyone, I mean everyone, seem to think that to build huge arms you gotta be doing what the bros do?“Well Trevor, that’s because curls get the girls”“You know why triceps are shaped like horseshoes? Because huge triceps work as horseshoe chick magnets.”Fuck that.I have been training arms differently for years.And my arm growth has been exponential baby!What do I do differently though?Well, I don’t even fucking train arms directly.I do a hell lot of weighted dips, weighted pull ups, deadlifts, farmer carries, and I carry huge-ass stones around.But not everyone dares to do what I do.Because not everyone has those balls of steel.This is how the strongest people in the world train.This is why I train this way.Because I wanna get crazy strong and fucking yuge too.So you can man up.And start training with these heavy compounds.Or.You could stick with your curls and keekbacks and triceps extensionsAnd grind your ass for months and years without seeing any real results.Just don’t start asking why your arms are way smaller than those who train the way the real men train.To learn more of ma special snowflake-y muscle buildin’ ways anyone can use to add pounds of muscle to their frame,hop on Golden Era Gain Train
Workout Routine - Bodybuilding (Beginner) HELP!!?
MONDAY: Chest & Triceps TUESDAY: Back & Biceps WEDNESDAY: Shoulders, Forearms & Legs THURSDAY: Chest & Triceps FRIDAY: Back & Biceps SATURDAY: Shoulders, Forearms & Legs SUNDAY: OFF Note: I do abs in between those workout routine. I do some warm-up before and light cardio after. I also do stretching before and after. MY OVERALL WORKOUT IN A DAY IS LESS THAN 45mins. (or atleast 20 mins. each muscle group) Please answer my questions... Thanks Addt'l. Question: I am doing different muscle group with atleast 2 days rest. Is that ok? or am I overtraining? AND is this effective to achieve muscles soon? (of course with increasing weights as i go on later) ANY SUGGESTIONS WILL BE GREATLY APPRECIATED. THANKS :))