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Anonymous
hey /fit/

i wanna build my biceps but im too fucking poor to go and buy a dumbbell set/weights set. + gym membership in my area is expensive

is there any excerices i can do to build my biceps but dont require any fucking weights?
>> Anonymous
pull ups
>> Anonymous
pullups
>> Anonymous
Yes, build something heavy out of free/cheap materials and use it to do curls.

When you say too poor to buy dumbbells, you do realize you can get a cheap starter set for like $30 or so?
>> Anonymous
Those biceps are disgusting looking, they look too short.

But yah, pull-ups, or chin-ups which focus on your biceps more.
Pushups wouldn't hurt, and curl the coffee table.
>> Anonymous
>>420803
jumping ja...

...er, i mean pullups
>> Anonymous
>>420815
how would you lengthen them?
>> Anonymous
pull ups of course. come nao.
>> Anonymous
>>420815
when you say pushups won't hurt, you run teh risk of misleading OP into thinking pushups will build his biceps up

squatz wouldn't hurt bicep development either, but it's not going to give him biceps

OP:
get something heavy
curl it
do chinups too
you can also do bent-over rows if you want, but that's a bit harder if you don't have a barbell
>> Anonymous
>>420818
gene therapy, once it's advanced enough
>> Anonymous
>>420818
>>420827
I thought weird bicep muscles like that developed from doing short concentration curls?

I remember some gym rat telling me to get full extension when doing curls so I don't end up having retarded arms like that.
>> Anonymous
just so we're clear...

pull ups = chin ups, yes?
>> Anonymous
>>420825
sorry about that, but it must be a secondary muscle no?
I did the stronglifts thing today, and by the time I got to doing push-ups my biceps were on fire!
>> Anonymous
>>420835
No, chin-ups your palms are facing you, pull-ups they are facing away... Pull-ups are harder and target your back more.
>> Anonymous
>>420835
No: pull-ups, palms facing away from you. chin-ups, palms facing towards you.
>> Anonymous
>>420835
No.

Pulls-ups = Palms facing out.
Chins-ups = Palms facing you.
>> Anonymous
>>420838
>>420841
>>420843
AHAHAHA OH WOW
>> Anonymous
>>420838
>>420841
>>420843
epic combo guys
>> Shawn Eater !DboU7yuujg
>>420832
I think it's from curls in general.
>> Anonymous
>>420844
>>420847

ZOMG HIVEMIND ROFLMAO
>> Anonymous
>>420838
>>420841
>>420843
ah thanks

so chin ups are what im looking for
>> Anonymous
>>420848
fffffffffuuuuu-
no wonder /fit/ mocks curls so often.

Think I'll maintain healthy looking biceps from just doing pull-ups, chin-ups, basically my stronglifts program?
>> Anonymous
thx for the help /fit/ but ive decided to go and by one of them shitty $40 dumbell sets. thx for the info on the pullups and stuff

cheers
>> Anonymous
>>420855
Both are excellent, no reason not to do pull-ups, alternate.

Don't you want a nice back as well?
>> Anonymous
>>420860
yes, but im concentrating on my arms right now

ill just do one more than the other then
>> Anonymous
>>420865
You should have a holistic approach to working out and not just focus on one part of yourself, but that is just my opinion.
>> Anonymous
>>420869
yeah, aromatherapy oils do wonders for your squats
>> Anonymous
>>420856
your stronglifts program should be doing your biceps just fine--i haven't paid attention to version 3 or whatever that new crap is, but bent-over rows + pull/chin ups work your biceps sufficiently

>>420836
during pushups, biceps are merely a dynamic stabilizer--all it does is counter the work of the triceps during pushups--it basically doesn't get worked AT ALL by pushups

according to EXRX, pushups work these muscles:
target: pectoralis major (sternal)
synergists: pectoralis major (clavicular), anterior deltoid, triceps
dynamic stabilizer: biceps
stabilizers: abs, obliques, quads
>> Anonymous
holistic
One entry found.


Main Entry:
ho·lis·tic Listen to the pronunciation of holistic
Pronunciation:
\h?-?lis-tik\
Function:
adjective
Date:
1926

1 : of or relating to holism 2 : relating to or concerned with wholes or with complete systems rather than with the analysis of, treatment of, or dissection into parts <holistic medicine attempts to treat both the mind and the body> <holistic ecology views humans and the environment as a single system>
>> Anonymous
>>420876
push-ups are awesome!

Version 3 isn't bad, it replaced barbell rows with inverted rows since a lot of beginners do the former with bad form, plus it corrects posture or something.

And it replaced dips with reverse crunches since too many pussies were having clavicle and shoulder pain.
>> Anonymous
>>420877
i was kidding. in the years since 1926 it's morphed into a euphemism for alternative/quack medicine, it's clear that's not what you meant.
>> Anonymous
>>420893
yah, I have a holistic store near my place.
I wouldn't call it a quack store really, got a lot of good stuff in there that I'd much rather be taking then anything chemical.

I get spirulina, vitamin e and of course my fish oil there.
>> Anonymous
>>420905

all chemicals, bro
>> Anonymous
     File :-(, x)
>>420952
TAKE THAT BACK!!!!
>> Sponge !!5qxfxHYSQxJ
Btw for all the guys saying the OP biceps look weird, there's no visible difference between curls, pullups, half curls, steroids, WHATEVER you use to make them grow. There is no visible difference, so shut up saying you can "tell", because you can't.
>> Anonymous
Go to park, find monkey bars/rings. Have at it. You can work almost everything with the above.
>> Anonymous
>>420973
well don't they look weird to you anyways?
is that just genetics?
>> Anonymous
my bicep looked similar to this, before I started lifting weights.
>> Sponge !!5qxfxHYSQxJ
>>420981

Yes. His genetics combined with the size of them and his bodyfat% make that effect.
>> Anonymous
>>420987
So I'm lucky mine are more elongated then, hmm.
>> Anonymous
>>420973

any science to back that up with?

because the different exercises do have different loads at different points of the rep, so you'd expect different amounts of fibres contracting leading to a different shape, as you get with flies versus bench press for example.
>> Anonymous
>>420976
Tried that, the kids' parents give me funny looks
>> Sponge !!5qxfxHYSQxJ
>>421000

No you don't. Shut the hell up. My science is that you can't train one part of a muscle more than another prat of it. Doesn't matter about the weight at different parts of the rep.
>> Anonymous
Wasn't embarrassing for me, but I had to ask a scrawny kid at the gym if he was done with the 15lb weights.

As if he didn't already feel terrible enough for lifting only 15lbs, being asked by a girl if he was done with them probably made it that much worse.
>> Anonymous
>>420981
Pretty much, some people have shorter biceps, there's nothing you or they can do about it.

You could do something like working a lot on say, your forearms to make the distance between bicep and joint seem less, but not much else.
>> Anonymous
>>421013

But different fibres are contracting at different stages of the rep. Do you deny that?

If the nature of the exercise means that the different fibres are acting against different forces, then surely it's reasonable to expect different outcomes for those different parts. Yes or no?

And finally, I offered the example that chest flies lead to a "wider" shape than bench presses because of the different force profile. Disagree?
>> Anonymous
pull ups.
>> Anonymous
why would you want to work your biceps? Do a normal work out routine with back exercises like pull ups (fuck chin ups) and almost any type of row and it'll hit your biceps with out making you look like some oddly proportioned douchebag
>> Anonymous
shit i have crappy short biceps from lifting wrong how do i fix?
>> Anonymous
>>421216
start lifting properly numbnuts
>> Anonymous
     File :-(, x)
>>421216
>> Anonymous
Bodyweight exercises: http://www.myfit.ca/exercisedatabase/resistancetrainingexercises.asp?exercises=Free%20Weight%20Train
ing%20Exercises

Also, SANDBAG.
>> Anonymous
>>421248
>also,SANDBAG

Ross Enamait - Ultimate Training
http://www.megaupload.com/?d=qeu0owgh