Let's be real for a second: Every guy wants good biceps. They're one of the most notorious "mirror muscles" that pretty much everyone loves to sculpt—and show off. Your biceps are actually composed of two muscle groups: The brachii and the brachialis. The former is what connects your shoulder to your forearm, helping you do things like bend your elbow and twist your arm. The latter is more of an assistant, helping the brachii to do its job. Long story short, you need to attack both groups to get those guns you want to show off at the beach all summer.
Luckily, you don't need a ton of equipment or heavy weights to do just that. There are lots of great bodyweight moves that will sculpt sick biceps without requiring you to pump any iron whatsoever. The following eight moves, chosen by Equinox Tier 3 trainer Rachel Mariotti, are the best of the best bodyweight moves for your biceps. Some require no equipment at all but for others you'll need a pullup bar, resistance band, or TRX. Some target the biceps as the primary muscle but others call other muscle groups in on the action, but will still hone your biceps as well.
Hold TRX handles and suspend your body at a 45 degree angle, straighten arms with palms facing the ceiling and arms at a 90 degree angle to the body, bend the elbows and bicep curl your body up to nearly a standing position.
If you're not quite ready to do a pullup, this is an "excellent regression to the pull-up, working lats, shoulders, and biceps," says Mariotti.
"This is a great exercise for shoulder and scapula stability, working lats, lower traps, triceps and, of course, biceps," says Mariotti. This move actually enages your biceps more so than the pullup.
By switching your grip to an overhand grip, you instantly make the chin up harder by turning it into a pullup. Though you don't use your biceps quite as much in this version, they still get in on the action, assisting your lats and core.
Hang a towel around the narrow grip chinup bars, wrap each side into your hands and do as many chinups as you can.
Pushups are great for working your chest, shoulders, and core simultaneously.
Hold the "up" position of the chinup.
Grab a low to medium level resistance band with a handle on each end. Grab handles and step both feet on the center of the band, shoulder width apart, with arms completely straight and palms facing forward, curl the band up and release for three seconds.
MYTH 1 CRUNCHES ARE NECESSARY FOR A SIX-PACK
We get it: crunches burn so much when you do them they simply must be building something, right? Alas, wrong. Even the best direct ab exercises only strengthen the muscles underneath the flab. That doesn't mean they're not useful, but rather that they're only useful at certain times for certain goals.
MYTH 2 TONS OF CARDIO IS NECESSARY TO GET EVEN A LITTLE LEAN
Slow-and-low cardiovascular training is a great tool—in the right time, amount, and place. But if you want to lose fat, you probably need less of it than you think, unless you're already lean and looking to get leaner.
MYTH 3 YOU MUST DISAPPEAR FROM LIFE IF YOU WANT TO LOSE FAT
There's nothing like trying to transform your physique to make you start viewing the world starkly in terms of do's and don'ts. Just watch the next time someone brings a cake into the office, and you'll quickly notice two "teams" develop: those who partake, and those who don't.
MYTH 4 SQUATS ARE BAD FOR YOUR KNEES
This idea has many people scared squatless, as those fearful of injury have steered clear of what arguably is the most productive weight-training exercise ever devised. The squat, after all, works a multitude of muscles synergistically, including the quadriceps, hamstrings, and glutes, as well as the core and upper body.
It's entirely possible that a lifetime of sitting (among many other factors) may have gotten in the way of your ability to squat deeply with good form. Squatting heavy before you can squat well is also a major culprit. But with patience and a focus on mobility, you can absolutely regain your squat!
MYTH 5 MACHINES ARE SAFER THAN FREE WEIGHTS
Because you're locked into a specific range of motion with the resistance tucked away on a weight stack versus being in hand via a dumbbell or barbell, many assume machines are naturally safer than free weights. But is this true?
The answer is a huge "it depends." Yes, you may be less at risk of hurting your knee today doing some leg extensions than doing a poor-quality, overly heavy squat. But you're also doing a lot less to strengthen your body as a whole, including all those tiny stabilizer muscles that make you feel as strong as you look.
MYTH 6 SUPPLEMENTS ARE ONLY USEFUL FOR MUSCLE BUILDING
There are two things that are about as timeless in the fitness industry as the dumbbell itself: the sound of a big guy in the weight room rattling a shaker cup, and the magazine ad of a ripped bodybuilder roaring into the camera.
Think of it this way: Choosing to commit to a lifetime with such an intense, challenging hour in it every day isn't easy. It isn't normal—even though it should be—but it's necessary. If a supplement can help you turn that daily ritual into something to be relished rather than feared or dreaded, well, that's worth considering for any athlete
Let's face it, things these days aren't cheap. The prices of homes are on the rise, food is getting more expensive, and overall the cost of living is always rising. Well the same thing goes with supplements. With so many choices out there on the market it is tough to pick what would benefit you the most.
You have salesmen trying to persuade you to purchase something that will give them a nice commission, your friends are telling you to try something they used, you see all the ads in magazines - what exactly do you need?
There are just to many choices with a lot of different price ranges. Well I'm here to shed some light on the subject and help you reach your goals without breaking your bank account.
There are the basics, which everyone should be using, and then there are accessory supplements. The basics are the things that you MUST have in order to stay healthy and also to make any type of lean mass gains. Accessory supplements are things that you can add to your supplement arsenal if you have some extra money.
These products don't necessarily give you any gains; most of them are a temporary feeling such as vasodilatation products, which give you a nice pump while in the gym.
Here is a list of the basics that you should pick up (in no particular order):