Info Home options for resistance training Part #3:Arms and Legs

[Deleted Member 295]

This is part 3 of the "Home options for resistance training" threads
Part#1:The Chest
Part#2:Back and Shoulders

• Body Part:The Arms

We are concerned with two muscles located in your arm.

1. Triceps(Marked in Green)
2. Biceps(Marked in Red)

A common misconception is that you need to train biceps in order to get bigger arms,while that's true it's not the best approach because your triceps make up 2/3 of your arm.It's a larger muscle in comparison to your biceps.

How to train your biceps at home ?

The best way requires you to purchase a piece of equipment.

Chin ups
​

It's not very different from the pull up,except you go for an underhand grip instead of an overhand grip

Resistance Band/Chest expander bicep curls
​

This version of the curl is actually more ideal than the weighted curl,because the tension increases according to the strength curve,with the top portion of motion where the bicep is strongest is the hardest part of the exercise.

If you don't want to purchase any equipment

Towel Curls
​

You control the resistance in this exercise so don't press so damn hard that you can't curl,but don't press too little either

You don't even need a towel to perform this actually

How to train your triceps at home ?

There's a list of exercises below;

Bodyweight Tricep Extensions


Tiger Bend Push Ups


Bench Dips


Diamond Push Ups


Regular Push Ups


Tricep Dips

​

The only difference between this and chest dip is the positioning of your torso.Don't lean forward and stay upright if you want to hit your triceps

How to train your legs at home ?

There is no need to go into detail of different muscles located in your legs as doing these exercises you will target them all.

Wall Sit

​

Tough one to be honest.Most people can't do this past 30 seconds

Split Squats

A harder version of the standart bodyweight squat

Resistance band/Chest Expander Leg Press​

Pistol Squats

Difficult exercise for advanced trainees

Squats

Part#4 will cover information on how to program your training.

 

[Deleted member 304]

Does this work if you had your legs blown off in Vietnam?

 

[Neo]

Does this work if you had your legs blown off in Vietnam?

yes

 

[Deleted member 304]

yes

thanks man. ever since ive had my legs blown up i had to get a wheelchair and i can barely move those wheels with my arms but I aint no pussy to get an electric one

 

[Neo]

thanks man. ever since ive had my legs blown up i had to get a wheelchair and i can barely move those wheels with my arms but I aint no pussy to get an electric one

get robot legs so you can be above 6ft

 

[Deleted member 304]

get robot legs so you can be above 6ft

I just claim I used to be 6'5'', i mean, who the f**k is gonna question me? I'm in a f*****g wheelchair

 

[Neo]

I just claim I used to be 6'5'', i mean, who the f**k is gonna question me? I'm in a f*****g wheelchair

 

[Deleted member 344]

Just buy some cheap dumbbells
Also legs are a meme

 

[Deleted member 304]

Also legs are a meme

t. chicken legs

 

[Neo]

Just buy some cheap dumbbells
Also legs are a meme

 

[Deleted Member 295]

Just buy some cheap dumbbells
Also legs are a meme

Cheap dumbell sets don't cut it for me.
The home sets here usually have up to 25 kg

 

[Deleted member 304]

Cheap dumbell sets don't cut it for me.
The home sets here usually have up to 25 kg

gotta confuse the muscles bro