UNCONVENTIONAL

ARM TRAINING

No weights? No Problem

You don't need weights to build big arms. With only a band and
your bodyweight, you have everything you need to get bigger
and stronger forearms, biceps, and triceps.

Biceps Training

1. Band Curls
Band curls can be done numerous ways, and the peak contraction and
constant tension you experience on each rep is superior to any free
weight exercise.
 There are as many ways to do band curls as there are to do free weight
curls, and I’ve included a variety of examples below.

Set and reps, I do not believe there is any point in doing “low rep”
band work. Keep reps between 10 and 20, and perform 2-5 sets per
exercise.

One the best tactics to use with bands is “mechanical advantage”, as

you fatigue, you can move closer to the bands anchor point, reducing
resistance while still performing the requisite number of reps.

-Alternating Band Curls

-Seated Preacher Curl with resistance bands
-Band Hammer Curls
-Pronated Curls
-Forearm Concentration Curl

2. Bicep Pushups
Almost no one has heard of this exercise outside of serious calisthenic
enthusiasts, but it seriously works. While this many not build the size
of conventional bicep curls, it does develop the full length of the muscle
belly, and it promotes immense tendon strength in the biceps tendon.

I prefer to do these at the end of pulling workouts. I find that 3-4 sets
of 8-12 is usually sufficient. The ability to elevate the hands allows you
to increase or decrease the amount of stress on the muscle. If doing
these by themselves as part of an arm only workout, trying doing 4-6
sets.

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3. Bodyweight Curls
Another bodyweight exercise that is completely overlooked, yet can be
done so many different ways and strengthens the biceps in a very
functional manner. There are many ways to do these, with a variety of
implements. Depending on what you use, you can utilize mechanical
advantage drop sets by elevating the body and reducing the load, while
still hitting your target reps.

Depending on your workout, anywhere from 2-6 sets can be done, in

the 6-12 rep range.

-BodyweIght Curls with Rings

-BodyweIght Curls with Suspension Trainer
-BodyweIght Curls with Smith machine
-Bodyweight Curls with Pullup Bar

4. Pelican Curl
This is done with rings, and is an amazing exercise. This demands
VERY high levels of both tendon strength and shoulder flexibility. You
CANNOT rush this movement. Because it's eccentrically loaded, it
cannot be done for high reps, and II would not suggest doing it more
than twice weekly.

Sets and reps, start with 2-4 sets of 3-6 reps. Regress as much as
everything.

Do these FIRST before doing any kind of regular bicep curls.

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 5. Bicep Curl sled drag
Admittingly, this does require “weights”, but considering you could this
with tires and a tow straps, I felt it was worth including.

Doing this curls this way is quite fun as its something of an explosive
exercise, and you can even do iso-holds while doing backwards sled or
tire drags.

Triceps

1. Band Pushdowns
Any tricep exercise you do with a cable, you can do with a band. Band
pushdowns increase the tension right at the point of peak contraction
where the bicep is strongest, this makes them ideal for tricep training.
While conventional band pushdowns are simple, you can make the
exercise harder or easier by the distance you are from the anchor
point, and you can experiment with using dual bands (one for each
arm) versus one.

Like the biceps, there is no point in doing low reps for these. 10-20
reps per set, and 2-5 sets. Doing 100 reps nonstop twice a week is a
great way to build the triceps and strengthen the joint.

2. Band Extensions
Working the long head of the tricep is essential for overall arm size,
and this exercise targets that specifically. This are best done in a
forward lunge position, versus doing them standing with the band
behind you.

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 Aim for 4 sets of 10-15 reps, getting full extension on every rep.

3. Tricep Pushups
Tricep pushups are often easy if you are strong at pushup, but by
narrowing the hands and/or elevating the body, you can make them
much more difficult.

Done at high volume (over 100 working reps), tricep pushups are well-
known in prison environments as a powerful mass builder for the arms.
You might need to do a lot of them, but their does seem to be a 1:1
relationship between the size of your triceps and how many tricep
pushups you do. Many calisthenic athletes attest to them being THE
exercise that got their arms bigger.

Triceps are perfectly suited for dropsets, which allow you to fully
fatigue the muscle as it tires. Use them to full effect.

I suggest reps in the 10-40 range, but they will vary depending on the
specific variation, and sets can be as few as 2 and as high as 10 or
more.

4. Tiger Bend Pushups

By my estimation the must humbling exercise on this list. Tiger bend
pushups LOOK like they should be easy. But rarely will anyone do the
full pushup on their first attempt. A tiger bend pushup is basically a full
bodyweight skullcrusher, and I think they are harder than any free
weight exercise you could do.

Regress them as much as necessary, and when you finally build up to

doing the full version, you are guaranteed to have well developed
triceps.

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 Tiger bends must be carefully done with lower reps before higher rep
work can be done, and they are also an exercise well suited to
mechanical drop sets.

Start with 3-5 sets of 4-8 reps, and build up as you get stronger.

5. Bodyweight Skullcrushers
Another underused exercise for building bigger and stronger arms.
Bodyweight skullcrushers have all the size building potential of regular
weighted skullcrushers, but with key advantages: they are less
stressful on the elbow joints, they develop total body control while
doing them, and they obviously require no real equipment. If you want
to build horseshoe triceps, they should be one of your staple exercises.