5 KILLER Biceps & Triceps Exercises (FULL BIG ARMS WORKOUT!!)

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Are you looking for a workout to build bigger biceps and bigger triceps? You’ve come to the right place! In today’s arm workout, we’ll be walking through 3 triceps exercises to hit the long head, lateral head, and medial head. In combination, we’ll also have 2 biceps exercises to hit the short head (inner head) and long head (outer head). This workout routine can be done up to 2x per week. Ensure you give yourself at least a 48-hour rest in-between each workout to allow the muscles to repair, recover, and grow. Good luck!

When it comes to building bigger arms, you always want to prioritize your triceps, they’re just way larger than the biceps, and you’re going to notice a lot more growth in the overall arm size by putting the triceps first.

Exercise #1: Overhead Cable Extensions [3×10]

We’re going to begin this workout with some overhead cable extensions for 3 sets of 10 repetitions. 

We’re starting with this exercise because when you put your arm in this position for the workout, you’re able to get a stretch of the long head of the triceps. After all, it runs through your shoulder joint. The long head of the triceps is the largest part of your triceps. 

You want to perform the exercise by getting a nice, full stretch of the long head of the triceps by letting your arms go down as far as possible while maintaining the tightness of the elbows. See how the proper form looks below.

One thing you want to avoid here is doing half repetitions. This will leave a lot of the gains that are on the table. Remember that the muscle that is the most stretched is going to be the muscle group that is the most targeted. 

You want to focus on getting that full range motion and getting as low as possible while maintaining form.

Mistake to avoid – half repetitions:

The next thing you need to avoid is having your elbows flare out, which makes the exercise more of a press. Besides, you would be putting a lot of tension in the inner portion of the elbows. That’s not very healthy for the shoulder.

Mistake to avoid – flared elbow:

When performing this exercise, ensure that you’re keeping those elbows tight to the head. You want to keep them both shoulder-width apart, but they can go a little bit outside of that.

Keep a slow tempo as you get nice and low, stretching the long head of the triceps. You contract the triceps as hard as possible as you come up.

You’ll also notice from the pictures above that the bar is a little bit crooked while I’m performing this. That’s because I didn’t have a mirror in front of me, and I couldn’t gauge that properly.

That’s the importance of using a mirror. You want to ensure that there’s symmetry on both sides of your body.

Exercise #2: Neutral Cable Extensions [3×15]

For the next exercise, we will be focusing on the other half of

the horseshoe, which is the lateral head of the triceps. We will be getting 3 sets of 15 repetitions for the neutral grip cable extensions using some donkey nuts. 

Now, here’s the proper way that you want to perform the exercise. See how the appropriate form looks below:

Now let’s get into how not to perform this exercise. 

Variation number one. You do not want your elbows to start to drift out in front of you, and then you bring them back in.

Mistake to avoid – elbows drifting outward:

Keep that upper arm completely stationary. You want to imagine that there’s a bar going through your elbows and your shoulders, locking them into your torso. Doing that will help you ensure that you’re strictly targeting just the triceps. 

Now, the next big no-no would be these pushing cable extensions that many guys tend to do when they’re using way too much weight. 

This incorporates your anterior deltoids and as well as your lower pecs. There’s a lot of momentum here too from the spinal flexion.

Mistake to avoid – pushing cable extensions:

Focus on keeping your torso completely upright. The upper arm should be completely stationary. You hinge your elbows and maintain a great tempo.

As you come down to the bottom, you add a half of a second of a hold. When I’m pulling those donkey nuts apart, I’m mentally thinking about that lateral head of my triceps and squeezing the absolute hell out of that.

You want to bring those hands up as high as possible while still maintaining the elbow position and not letting the arms drift forward. You would do this for 3 sets of 15 repetitions. 

Let’s move on to the triceps finisher.

Exercise #3: Decline Skull Crushers [3×10]

For our triceps finisher, we’re doing 3 sets of 10 repetitions of some decline skull crushers. This will help us with the long head, medial head, and the lateral head of the triceps. 

Like the cable extensions workout, you do not want this exercise to become similar to a press. Again if you flare out your elbows, you will put a lot of stress in your inner elbows. You will also not put as much tension on the triceps as you possibly could. Check out the image right below to see what I mean.

When it comes to biceps and triceps, ensure that you’re keeping your upper arms stationary and locked. You only hinge from the elbow while keeping them shoulder-width apart. This is the elbow position that should be maintained. Bring that bar up until about the midpoint of the top of your head. Doing that will allow you to get a nice, full stretch. 

Doing the exercise in the decline position instead of being parallel to the ground will enable you to keep more tension on the triceps, even as you move toward that lockout point.

Check out the proper form below.

Let’s move on to the biceps.

Exercise #4: Hammer Spider Curls [4×10]

We’ll kick this thing off by focusing on a portion of the biceps, which I’ve noticed that tends to lag for other guys and me as well. We’re talking about the outer head of the biceps. We’re going to hit the brachialis with this exercise as well.

Similar to the other exercises, you do not want to perform this workout by having your elbow drift outward as you curl the weight up. This makes the movement more efficient for the body and takes off a lot of the lever arm load.

Mistake to avoid – elbows drifting outward:

You want to keep the position from your elbow to your shoulder again, locked in place. This will ensure you present the real weight of the load you’re using to your biceps.

Exercise #5: Wide-Grip Preacher Curls [4×10]

We will be performing these with dumbbells because it presents the biceps with more of a challenge. This is because each arm is given a load independently. 

When we’re doing it with a bar, you’re going to notice that your dominant arm will do a little bit more of the pull than the other arm. This can cause many imbalances, including those little ones that only you can notice but drive you insane. The dumbbells also require additional effort to stabilize, which makes the exercise more challenging. 

Go all the way down as far as you can while still maintaining tension on the biceps, just before you get that lock up. Doing that will increase the intensity of the exercise significantly.

Other no-nos that happen include lifting your ass out of your seat, rolling your shoulders forward, and using all of your body weight to lift the load up top. This is a consequence of using too much weight. To help with muscle isolation, you also want to keep your entire body stationary, save for your hinging elbows.

Mistake to avoid – standing up and rolling your shoulders forward:

Avoid connecting the dumbbells. Having a broader position will allow us to focus more on the inner bicep head. We will also increase the intensity of our exercise this way due to the effort required by stabilization. 

Mistake to avoid – connecting the dumbbells:

Avoid bringing the dumbbells under your chin as that is redundant. You lose all tension at that point. It would help if you focused on getting those dumbbells up to where your arms are entirely perpendicular to the ground (or your arms are vertical up, 90 degrees with the ground). Bringing your biceps any higher than that will give your biceps some rest, so be aware of that. 

Check out the images below for the proper form.

One more thing that you need to avoid doing for all of these exercises is relaxing at the bottom of the repetition. Doing that will release the tension for all the muscles you’re trying to hit. You want to have a constant and consistent time under tension for each repetition. That will make the exercises most effective.

Follow the steps above, and you will destroy these bicep and tricep workouts.

That concludes today’s full biceps and triceps gym workout routine for bigger arms.  If you enjoyed this article, follow, like, and subscribe to our YouTube channel and keep an eye out for more articles.

The BEST Teenager Workout/ Diet Advice! (FAST RESULTS!)

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What’s the best workout for teenagers? What exercises should you use? What split? And also, what type of diet is going to be effective for building significant muscle, and getting shredded? Today I’ll be sharing 11 simple steps that you need to follow if you want to get jacked as a teenager.

Step 1: The Upper/Lower Split Routine

What I found a lot of success with is working out four days a week, following an upper/lower split:

Monday: Upper Body

Tuesday: Lower Body

Wed: Rest Day

Thu: Upper Body

Friday: Lower Body

Sat and Sun: Recovery Days

Step 2: Prioritize Compound Exercises

One of the most important things to do is avoid focusing on the isolation exercises. These would be exercises like curls and sit-ups and crunches – These are little exercises for little muscles.

If you want to get jacked, we need to focus on the big exercises that hit many big muscles.

These would be – bench press, deadlift, shoulder press, squats – these are exercises that will give you the most bang for your buck or the most ROI.

Step 3: Programming the Workout

Ideally, you would do these exercises in the morning when you have the most energy and the most strength. You would want to perform these exercises between 3 and 5 repetitions. These are exercises that are designed for strength.

Step 4: Track Progress for Progressive Overload

It’s absolutely vital that you track the lifts you weight. When you come back to those exercises within a week or two, your goal would be to beat that weight that you lifted previously. It could be 2 1/2 pounds more, it could be five pounds or maybe even 10 pounds more. 

This process is called Progressive Overload. It’s one of the building blocks to gaining muscle mass, increasing strength, and getting jacked.

Step 5: Hypertrophy and Time Under Tension

Let’s now talk about hypertrophy. If you don’t know what hypertrophy is, don’t worry. It’s simple. Hypertrophy is what’s going to be responsible for you building up the size of your muscle. This is most often going to be achieved with rep ranges of around 10 to 15 repetitions. 

However, it’s essential to know that you don’t want to perform the exercises with quick, speedy repetitions. What you need to do is increase your time under tension.

Example: If you’re performing a single rep of a bicep curl, you simply increase the time it takes to complete the motion to increase your time under tension. 

You can increase the time under tension for hypertrophy focus, isolation exercises such as the bicep curl. Increasing time under tension is key to making sure you build up muscle mass significantly faster than anyone else in your school.

Step 6: Workout Duration

I would recommend you stick with 45 minutes to 1 hour. Workout periods beyond one hour and 30 minutes would be excessive as it would put a lot of strain on your growing body and will just exhaust you. Stick with the 45 minutes to 1-hour workouts, and you will see significant success.

Step 7: Cardio

Strictly speaking, cardio isn’t an absolute necessity for you to be completely jacked. However, suppose you think you’re overweight and would like to lose some fat. In that case, I recommend you add in about 10 to 15 minutes of high-intensity cardio every week.

I’ve got great high-intensity cardio workout videos available on my channel. Feel free to add these to the end of your routine, and you’re going to start to burn significant amounts of fat in addition to your weight lifting session.

Step 8: Diet 

When it comes to diet – don’t get caught up on things like keto, intermittent fasting. Those are way too complicated. Let’s keep things simple. Plus, let’s face it, your mom’s probably not going to be down to cook some special food for your diet every single time. Let’s stick with the basics. There are two things you would need to look at.

Step 9: Calories

The calories you would need would be specific to you, your weight, and your physical goals. What you’re going to have to do is calculate the number of calories you would need for your body daily. Personally, I like to use the Harris-Benedict equation. 

You plug in your calorie maintenance per day and your daily activity level. The result will be the number of calories you will need to sustain your body weight. When you want to build muscle mass and get jacked, you want to get into a calorie surplus. This means you would be consuming an extra 350 to 500 calories per day, in addition to the number of maintenance calories your body would need. 

However, if you feel that you would want to lose fat instead, you would need to go into a calorie deficit of around 350 calories per day. You can still build muscle this way. It’s just not going to be as quick compared to being in a calorie surplus.

Step 10: How Much Protein?

I always love to recommend 1 gram of protein per pound body weight if you have a lean physique. If you’re on the overweight side, you may consider aiming for 0.8 grams for protein per pound of body weight.

Step 11: Supplements

I know everyone’s gonna ask about these, and I got just the answer for you. For the most part, the supplement you’re going to need the most would be protein powder. This is what’s going to help you to meet your daily protein intake. 

You’re probably not going to have the time to prepare steaks and pork chops all the time. Mix up your shake in your EHP Shaker Bottle, and you can drink it while you’re in class. It tastes awesome.

For your pre-workout, you can take RP-Max. It has a lot of caffeine to help give you high amounts of energy. It tastes delicious.

For you guys looking to shred, you can try Oxyshred. It’s a thermogenic fat-burner. It also has a lot of caffeine, so you can take it in the morning and start off booming with a lot of energy. 

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That’s it, this is pretty much the bird’s eye view of everything you need to do as a teenager to get yourself jacked incredibly quickly. If you enjoyed this article, follow, like, and subscribe to our YouTube channel and keep an eye out for more articles. 

How to Build Muscle and Lose Fat at the Same Time

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What’s going on, everyone? I got something special for you guys today. I’ll share my simple process for building up muscle mass and losing fat at the same time. If that grabbed your attention, then read on.

Now, I get many guys asking me about macro calculations and their calorie surplus and deficit. That’s all well and good, but before I address that, I’d like us to handle the foundation first so we can start crushing it. We’ll go through an error-hunting process to check on things we can do to optimize your routine. Let’s get right to it.

  1. Cut the Extra Calories

Now, you must take the time to honestly reflect on how your diet has been for the past two to three weeks. There are three main things I take into account at this phase:

a. Alcohol Consumption

b. Eating Snacks and Junk Food

c. Eating Out During the Weekends

Take out a pen or pencil, and start writing down what you observe on your diet. Doing this will make you more conscious of what’s been happening. Don’t be surprised at all if you end up with a long list. That’s precisely what we want. Start circling off the easy items you can remove. Do you see yourself drinking two to three beers two nights a week? You want to lose fat, so you take that out. Do you see three to four deliveries on your food delivery app for Saturday and Sunday? You cut that down to two or one. Then you keep going down and through that list. 

Once you’ve taken out at least 80% of the most tempting, unhealthiest food from your diet, you’ve already made it a lot easier for yourself to continue committing to this.

  1. Get Enough Protein

Next up, we need to increase our protein intake. We’ll focus on your lunch and dinner. An easy way to approach this would be to go into one of your local grocery stores and buy one to three cooked chickens in a week. You can mix it with some rice and get a cheap meal. The chicken will be a great source of clean protein.

 For your dinner, what you can do is buy your dinner ingredients on a Monday, for example. You can easily cook enough dinner to last you two nights. My dinner would typically be stir-fried veggies with lean protein sources like chicken breast or ground turkey. The goal here is to get one gram of protein per pound of body weight. 

If I notice for example that I need to lose my fat and build my muscle mass simultaneously, there’s a good chance I haven’t been hitting that protein intake target – I will now be more strict with it.

  1. Intensify Your Training

The next aspect you would need to reflect on is your current training routine. What have you been doing for the past three weeks? You may find you haven’t been really on top of your workouts. Now for me, this typically happens around seasonal times like Christmas. 

Start looking at your training days and get recommitted to your schedule. Allot three days for your workout. You can even add in a fourth workout day if you want faster results. You can space out these workout days with one rest day. 

Once you have that handled, look back at what you’ve been doing for the past three weeks. Is your training intensity up to par? Let’s remember – if you’re in the gym, keep focused on the workout, and avoid distractions. Have you been challenging yourself with your sets and strictly adhering to your rest schedule? 

Once you’ve handled the resistance portion of your training, look at your cardio. Have you been doing only two cardio sessions per week? Then bump it up to three or more. 

Once you’ve made adjustments to your workout plan, draw up your notes on a whiteboard or somewhere easily visible, and stick with it.

Once you follow this consistently, you’ll see that you’ve lost fat and built up muscle in several weeks. If you have these foundations mastered, you no longer need to worry yourself doing complicated macro tracking or continuously thinking about your calorie surplus and deficit. You would only need to keep track of your protein intake in general. It’s beautifully simple, and I’m sure we all like to keep things simple as much as possible.

Do you guys like this simple method?

Hit me up in the comment section and let me know what you think!

Don’t forget to like, follow, and subscribe to my YouTube channel Barbarian Body.

Thank you so much for reading, guys, and I’ll see you next week.

How to Lose Belly Fat, Love Handles, & Chest Fat FAST! (9 steps)

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Today I’ll be sharing a simple 9-Step Process to INCINERATE your stubborn Belly Fat, Love Handles, and Chest Fat FAST! We’ll be covering the exercises/ workout, the diet and what to AVOID if you really want to lose fat in these areas forever!

Step 1:  The Right Approach

  • Understand that you can’t target fat loss with a specific exercise.
  • When it comes to storing fat, your body has it’s preferences. For some people, their body will store excess fat in the belly for others it might be the chest.
  • It’s just simply where your body stores it first and then decides to take it from the last.

Step 2: Increase Resistance Workouts

The real way you could get into losing fat is by getting into a calorie deficit or in simple words, by burning it. 

So there lies an obvious question, 

“ What’s the best workout or diet to burn fat ? “

  • Before you drag crazy diets into your lifestyle, the better way is to just increase one more workout per week.
  • You’ll definitely notice the fat burning without making complex changes.

Step 3: Step it Up !

  • Now let’s add 2 extra walks every day for just 10-15 minutes.
  • In conjunction with that extra workout a week now, we’re starting to actually raise the bar of fat loss a little bit quicker. 

Step 4: Light Cardio

  • So in addition to this, let’s add some light cardio. 
  • We have a dedicated video in our channel that gives the best exercises for this. So definitely check it out to progress. 

Step 5: The Calorie Problem

The sooner you realize that you have problems with your eating habits, the better. If you have excess fat in your body, there is no doubt that your diet is off. 

You might be in an ongoing diet, but if you don’t see results on your body though weeks past by, it’s time for a major change.

Step 6: Math !

  • Let’s determine how many calories you need on a daily basis.
  • Next let’s determine your fat loss goal. Typically, I’ll recommend a calorie deficit of about 350 to 500 calories every single day. 
  • So let’s say your body needs 2200 calories every single day for maintenance levels. So if we’re using 500 calorie daily deficit as an example, you take 500 calories. If you deduct that from your 2200, it gives you 1700 calories a day. That means if you’re really trying to lose fat you’re going to need to consume 1700 calories a day. 

Step 7: Eat with Consistency

  • Start eating the same thing every single day (at least Monday to Friday).
  • This will entirely eradicate a lot of confusion and will prevent you from burning out.
  • So, determine the calories you need and pick the food accordingly and have the same for Monday to Friday.

Step 8: Cheat Meals

If you have something to take away from all this it should be to avoid cheat meals at any cost.

  • Don’t ruin all the progress you’ve made from Monday to Friday by having crazy cheat meals at the weekends.
  • Even though you think you are burning, cheat meals keeps you in an endless cycle where you won’t actually see any amount of results.

“When can I have cheat meals?”

Progress is key. Remember to take pictures of your progress just so you can see results starting to happen. Once you start to see that a significant amount as well that’s when you can start to responsibly introduce cheat meals.

Step 9: Keep the Fire Burning!

Now that you’ve made this far, you are going to have a good idea of what you can and can’t do on a daily basis. It’s easier to maintain so from here and you’re going to be able to really start to stick with this habits that are going to develop. That’s about the best way that you can go about losing love handles losing belly fat and losing your man boobs.

Do THIS Every Morning to Lose Belly Fat | Proven Method

Do you want to lose that stubborn belly fat? Today I’ll be sharing a simple morning routine that you can do everyday that will help to reduce that belly fat, and get your abs to show. 

It’s important this routine is combined with a calorie deficit, and your regular weekly workouts. Also please remember, there is no way to target belly fat.

However, with a proper fat burning routine, and abdominal exercises to build the muscle in your midsection, you can help to get a defined midsection much quicker. Enjoy the workout!

**This workout routine will consist of 2 “focusing” sections. Phase 1 will focus on fat burning, Phase 2 will focus on Abdominal Training.

Phase 1

Focus: Fat Burning
Length: 5-10mins.
Equipment: Bodyweight

BURPEES
30 SECONDS
HIGH KNEES
30 SECONDS
JUMPING JACKS
30 SECONDS

Repeat the above routine for 3-4 rounds. Rest 60 seconds between each full round of the circuit.

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Phase 2

Focus: Abs Training
Length: 5-10mins
Equipment: Bodyweight

**Pick 4 exercises and combine for the following circuit:

45 Seconds- Ab Exercise #1
5 Seconds- Rest
45 Seconds- Ab Exercise #2
5 Seconds- Rest
45 Seconds- Ab Exercise #3
5 Seconds- Rest
45 Seconds- Ab Exercise #4

SIDE TO SIDE PLANK TOUCHES
Full Core
45 SECONDS

SIDE TO SIDE PLANK TOUCHES
Full Core
45 SECONDS
SEATED SCISSOR KICKS
For Lower Abs
45 SECONDS
SIDE CRUNCHES
45 SECONDS
RAISED PLANK JACKS
Full Core
45 SECONDS
CRUNCH HOLDS
For Upper Abs
45 SECONDS
LYING X-REACHES
Full Core
45 SECONDS
KNEE TO ELBOW SIT-UPS
For Obliques
45 SECONDS

Just like in the Phase 1, we would be doing each exercise with a transition time of 5 to 10 seconds. After each circuit give  45 to 60 seconds rest. 

Then you’re going to repeat this abdominal portion of the routine a total of 3 times and if you really want to push it further you could do 4 times. 

The whole morning routine should take you somewhere between 20 to 30 minutes. I typically like to perform at about 45 minutes in the morning after getting some OxyShred. This definitely kickstarts the body for the workout. If you want to try it as well, use the code ‘BARBARIAN’ to save on your purchase. 

Mandatory Part 1: 

Generally I would recommend walking outside 2 times for 15 minutes each. But many of us are on strict lockdown. Don’t worry guys, I’ve got you covered. I have gathered some of the most practical exercises you could start doing today totally at your home.

Starting off with the most basic physical activities around the house like cleaning the house or doing the yard work. Although it seems insignificant, it actually helps us burn a lot of calories. 

Next we have the stairs. There are tons of different ranges of motion or different types of movement patterns that you can apply and utilize with just your stairs at your home. You can do laps on your stairs, going up and down. You can also try quick feet on your stairs.

Mandatory Part 2: 

This is the final and the most vital part.  You need to be doing the routine in addition to your traditional workouts. I usually do 3 or 4 workouts per week. Each one of these workouts takes me 45 minutes. So keep that in mind, consistency is King.

On a final note, if you don’t have a home gym and still need to get shredding or building muscles, check out my YouTube channel. We’ve got home workout routines, if you got only dumbbells, we have workouts for that. If you are only looking to cut that mass, we have workouts for that as well.

Now make sure you’re getting those workouts three to four times a week totaling about 45 minutes each in addition to the morning routine and also in addition to all the other medial physical activities.

This is the most genuine way that will help you actually burn a tremendous amount of calories. I know that I didn’t touch about diets but I have covered them a lot in my videos, so be sure to check it out. 

Hey, before we wrap up I need to make mention that we’ve officially launched The Barbarian Body App. If you want to try it out, make use of Seven Days of FREE full workout programs, diet plans, exclusive videos, exclusive workouts and best of all, no Ads.

BIGGER ARMS WORKOUT AT HOME ! (Goodluck)

Looking for a gruesome arm workout that can be done from home? Look no further! Today I’ll be sharing an INTENSE 4 exercise arm workout that can be performed at home with only a pair of dumbbells. 

For maximal growth, track your rests, weight used, and sets for this workout, and then attempt to repeat it and BEAT it next time! So let’s dive straight into it.

#1 Overhead Triceps Extensions

So when it comes to getting bigger arms, we need to primarily focus on that long head of your triceps. The best way to do that is with the overhead triceps extensions. Unlike the usual 3 sets of 10 or 12 repetitions, let’s make this a lot more intense. 

  • Do 3 sets of 45 seconds straight of the overhead extension.
  • I am going to advise that you pick a weight that you can perform for 45 seconds straight.
  • If you have absolutely no way to do 45 seconds, push yourself to your maximum and take the minimum rest possible in that period of time
  • Using a timer would be very useful and also a short resting period of maximum 90 seconds between the sets is optimum.

#2 Lying Triceps Extensions

The next important exercise we have is the lying tricep extensions (technically skullcrushers). So it would be 100 string repetitions of lying tricep extensions with the dumbbells. 

  • Get that neutral grip with your palms facing towards each other while bringing those tops of the dumbbells down to your shoulders. 
  • Now the same thing I mentioned with the last set if you can’t do the whole 100 repetitions, your goal is going to be to take as little rest periods as possible. 
  • Try resting every 25 repetitions but I also want to mention the goal is not to get your repetitions as fast as you possibly can rather do it with as little rest as you possibly can.

Now, we’ve got the triceps out of the way, moving on to everybody’s favorite, Biceps.

#3 The 21’s

I know I might get a little hate for this but it’s certainly the 21’s. To make it more effective, we’re doing this a lot more challenging than regular. 

  • We’re doing 3 sets of 21’s back-to-back as you possibly can.
  • After you have completed the first set of 21 comes three variations of the traditional supinated palms facing up bicep curls.  

7of the bottom half, 7 of the top half and 7 full repetitions. 

  • As always take a very short rest and then get into your second set of 20 ones as fast as possible. 

You’re going to do this three total times trying to take as minimal rest as possible. All right now to finish this workout off, let’s get to the final exercise. 

#4 Hammer Curls

Be sure to take about 90 to 120 seconds worth of rest after that last exercise as we’re going to get a 100 straight repetitions of the hammer curls. 

  • If you can’t move past 50, try doing half repetitions. 
  • At that point, drop the weight a little bit if you need to but the goal is to get those 100 repetitions done.
  •  Try to do 4 sets or less. Also keep in mind that you should take as little rest as possible between the sets.

That will conclude our full at home bigger arms workout routine. An important thing to keep in mind is to stay away from doing this very often. Give at least 48 hours of rest before you give time for this again.

Hey, before we wrap up I need to make mention that we’ve officially launched The Barbarian Body App. If you want to try it out, make use of Seven Days of FREE full workout programs, diet plans, exclusive videos, exclusive workouts and best of all, no Ads.

13 BEST Home Chest Exercises! (FOR A KILLER WORKOUT)


These are the 13 BEST Chest Exercises that you can do from home. Not currently doing these in your home chest workout? Start now! Exercises included will both be with absolutely no equipment, as well as some that are dumbbell only!

#1 Push-Up Holds

We’re going to be getting a variation of the classic and they are push-up holds. As opposed to the way that everyone does a push up, this is going to be a much stricter form of that by activating your chest more. 

  • When you’re coming down, focus on keeping those shoulder blades retracted.
  • When you come down about an inch away from the ground, do a pause hold. This will prevent a stretch reflex, increase time under tension and make the exercise much more effective.

#2 Plyometric Push-Ups

This one’s dedicated to the guys who are having a hard time doing regular push-ups or for those of you who actually really want to push yourselves with a variation of a push up that’s more so mixed with a high intensity interval training exercise (HIIT).

  • If you’re a beginner, 10-15 repetitions would be a good start.
  • If you need an advanced version, try sets of 30 seconds. 
  • Try to get those hands off the ground and get the chest to the floor. Keep the shoulder plates back when you’re pushing your body weight up so you can hit the chest and not so much your shoulders.

#3 Elevated Push-Ups

 These are excellent for you to hit that upper chest area.

  • Lift your feet off of the ground up to like six to twelve inches. Use a bench or cushions in your living room to get the needed height.
  • Try to focus on keeping those elbows nice and tight into the body so that you don’t get more forward internal rotation and cause damage to those shoulders when you’re coming down. 
  • Be sure to come down very nice and controlled.

#4 Wide Push-Ups

Up next we have the wide push-ups. 

  • While you’re performing this exercise do not try to get your arms way too far out.This will build unnecessary tensions in your muscle and especially cause much more shoulder pain.
  •  Keep it to a much more reachable distance. Just bring those hands two to three inches wider than your traditional push-up stands.
  • To make the exercise much more effective, try pushing and squeezing with those pecs. 

#5 Resistance Band Push-Ups

If you have a resistant band, try actually doing push -ups with them. Definitely not so conventional but it really is powerful. It would be more challenging especially as you get into that lock up position, which is traditionally very easy for this exercise because the band is getting pulled out.

  • I usually twist the band into a figure -8 on the back. This spreads an even amount of tension on the right arm and the left arm.
  •  If you can’t get the band completely underneath the palm of your hands, you can hook them on your thumbs. 
  • I definitely recommend you start out with a thinner band for this exercise just to start because it is a lot more challenging.

#6 Pike Push-Ups

This one is also another great variation of the classic push-up to hit that upper chest the same way with the elevated push-ups.

  •  To prevent the stretch reflex, lower your body easily by also giving a pause when your nose is about to touch the ground.
  • Most important things to be aware of is your control and of course your form. 

#7 Traditional Push-Ups

This comes with no surprise but the actual thing you need to focus on is the execution.

  • Perform this exercise with the proper form. Keep those arms nice and tight towards your torso.
  • Place your hands below the shoulders and you would have the right form.

#8 DB Floor Press

Now, if you’re fortunate enough to have dumbbells or if you are planning on ordering some, this and the next few exercises would be perfect for you. Getting back to the floor press, you will have limited range of motion here. So it’s important to properly perform the exercise so that you can maximize the benefits. 

  • As you’re lowering down your arms, be gentle with the motion and prevent the elbow from slamming on the ground. We don’t need injuries while you’re at home. 
  • Try to bring your hands and the dumbbells together when you are in that lockout position which gives you much more control.
  • Activate your chest by trying to squeeze your pectorals together as hard as you possibly can this will maximize the benefit of the exercise and get those pecs to work a little bit harder.

#9 DB Floor Fly

A classic that we can do will be the floor flies. This one is no exception to the others as the execution is very important. 

  •  As you’re coming down ease the motion with elongated elbows to prevent those from slamming on the ground.
  • When you bring those dumbbells up towards each other, focus on squeezing and contracting your chest on every repetition so you can get maximum benefit. 

#10 DB Squeeze Press

This is also another essential dumbbell exercise you definitely need to consider. As a side note, this is the last ‘on the floor’ exercise we will talking about today. 

  • Focus on pressing the dumbbells together as you’re lowering it down. 
  • Keep some tension on the chest, but mainly focus on trying to crush those dumbbells together. This will get a good squeeze and activation out of the chest.
  •  I do recommend doing this exercise before the other ones just simply because it’s so good at isolating the chest.

#11 DB Fly by Standing

So with those hands in a supinated position (simply means Palms facing up), you’re going to be bringing those dumbbells up and towards each other.

  • It’s important that you try and keep those dumbbells about an inch or two inches away from your torso.
  • So that when you’re bringing those dumbbells up, you’re actually activating the chest by shortening the muscle fibers thus maximizing the effect of the exercise.

#12 DB Inclined Bench Press

If you’re fortunate enough to not only have a pair of dumbbells, but also have a bench then you can always perform the dumbbell incline bench press. You can also always perform the traditional dumbbell bench press.

  • Be sure to control that form.
  • Squeeze your chest trying to shorten that Peck fiber muscle.

#13 DB Inclined Bench Flys

As I said before, if you have a bench you can also perform the dumbbell incline bench flies. But it’s definitely possible to perform this on a standard flat bench as well.

  • Be sure not to bring those arms or those elbows too far back as this will cause strain on the chest.
  • Be sure to come back nice and slow so you can take advantage of all those micro muscle tears by the eccentric contraction.

So that’s a wrap for the best exercises that can help you build really good chest muscles without leaving your home. If you are looking more of contents like these be sure to checkout the official Barbarian Body app (available in both Android and iOS).

They include Best workout programs all of my best exclusive videos all in one place that can actually can download the video. Here we have workout templates, printables, recipe books, diet plans and much more.

If you want to try it free for the next seven days, go ahead and do take advantage while you’re on quarantine. So, see your right there.

How to Lose Belly Fat and Get Your Abs to Show [THE TRUTH!!]

Some people train frequently. Hit the gym about three to five times per week and have a pretty good diet. But man, they just can’t lose that last amount of belly fat. Seems familiar?

Alright, I’m going to show you guys how to  reduce all that belly fat and get your six pack abs to finally show.

Even if you are not necessarily the type of person that we described above, being discouraged is the last thing you can be. Though I can’t guarantee you the perfect packs in four weeks of time, I can definitely help you to eradicate a ton of fat. This will get you on the path as fast as possible.

Let’s Do Some Mythbusting

People do ‘All Ab’ exercises thinking it will reduce belly fat. We’re talking sit-ups, crunches and planks because they feel like they are targeting the muscles in this area. They think It will help them to burn the fat.

Unfortunately, that’s just not the case. What you’re doing here is you’re just training your abdominal muscles underneath the belly. There’s no exercise or diet that will help you target just the belly. You can only lose fat on the entire body.

So don’t waste time trying that because that’s what they call ‘Busted’ !

So everything I’m giving you here is highly effective fat burning tactics that will help you to burn belly fat by not targeting the belly but the entire body.

The Right Exercises

So, how can you lose that belly fat when it comes to your workouts? What should you be doing? Most guys post on forums and in my YouTube comment section and I get messages saying

‘I’m working out for hours. I’m in the gym working hard, but I’m not getting the belly fat to go’.

The thing is they’re doing a lot of isolation exercises. Infact, their exercise routine is entirely built of isolation exercises. We’re talking about an exercise like a dumbbell front raise which is a great deltoid targeting exercise. But is it going to burn you the most amount of fat? Definitely not.

So you need to switch your 80% isolation exercises into 80 percent compound movement exercise. They’re going to hit multiple muscle groups that are going to get you more bang for your buck. The more muscle groups that you use for each and every single exercise, the more energy your body is going to be required to use in order to perform them.

There’s a big difference when you do a front lateral raise of 10 repetitions and you’re doing 10 repetitions of a dumbbell clean and press with a decent amount of weight. After the set you will definitely be gasping for some air.

4 sets of those combined with only a 45-second rest, you’re really pushing yourself. I hope you are getting what I’m trying to convey.

This is also the case for leg exercises. If executed properly, they are phenomenal in building bigger legs and more importantly for helping you to really burn a ton of calories. But definitely not the case for the leg extension machine.

Newbie guys spend a lot of time on the machine and that’s exactly the reason they are having a tough time losing that belly fat. So when said, they haven’t skipped the leg routine. But they aren’t having an effective session comparing it to other exercises like dumbbell lunges.

Dumbbell lunges are great in a stationary position but adding more movement like walking takes it to a whole new level. It will require a lot of energy meaning burning a lot of calories.

Not a fan of dumbbell lunges? Do goblet squats or kettlebell swings. The point being make your 80% isolation exercises into 80 percent compound exercises which will have a tremendous tremendous effect on your workout.

Intensity Matters

The next most important thing is the intensity of your workout. People throw in numbers saying ‘I’m in the gym for an hour and a half’ but in between each exercise, you maybe checking your phone for three to five minutes in between each set. This makes 40% of the workout just wasting around. Put down the damn phone please.

I always advise for a 45 second rest in between each exercise. This allows you to get more volume done in a shorter period. When you have these shorter 45-second rest periods, it gets you into Flow. I like to call it the ‘Lifter’s High’.

It will start bettering your workouts and help you break a sweat. You would probably gasp for air and let in the good ol’ oxygen. This is when you really get locked into your workout and smash it. So make a session to do a high intensity interval training at the end of every single workout.

Burning more calories by this is definitely a plus but there’s a bigger benefit. A 15-minute hiit session (High-intensity interval training) is a lot more manageable to execute compared to an hour long treadmill walking. This is just for most people who are busy with their schedule. Two hours long workout and treadmill session will ruin it..

So try to do Hitt at the end of each and every workout routine. Like I have on my YouTube channel they could be plyometric routines or intervals of sprinting on a treadmill. Those 10 to 15 minutes of Hiit after your workout, you are melting a chunk of fat.

Supersets and Circuits

The fourth and final thing is to utilize supersets and circuits in your workouts. If you are a beginner, I recommend supersets. Superset is two exercises in a row without any rest in between them.

Most people do one exercise, get distracted for 2 to 3 minutes and then get into the next exercise. By reducing the rest period, you’re able to get more exercise done and burn more calories in a shorter period of time.

But if you’re more of an advanced guy wanting to push your fat burning you should be doing circuits of exercises. A circuit is three or more exercises completed in multiple rounds.

Once you start doing these circuits and start jumping from exercise to exercise. You get so much done in  a short period of time and you actually finish your workout with a lot of sweat melting. Though it’s not scientifically backed up, I do have noticed the more sweat and huffing and puffing, the more fat you burn.

Conclusion

So there you go. A very simplistic straight to the point content that can do in the gym which is going to help you to burn that belly fat.

Now I’m aware it’s not the supreme guide to Fat Loss. But if you are looking to dive deeper, I’ve got some good news. I have made a program that is exactly made for guys that are looking to Burn a lot of Body Fat plus building and Sculpting some lean Muscle Mass in a period of 14 weeks.

(link to the program)

But hey, no pressure there. We have a bunch of awesome content in the Youtube Channel. If you don’t want to miss out our weekly workout tips and nutrition tips, punch that subscribe button as hard as you can.

Check Out My YouTube Channel HERE!

Peace.

How To Get BIGGER Arms At Home | DUMBBELLS ONLY BICEPS & TRICEPS WORKOUT

How To Get BIGGER ARMS Using Only Dumbbells!

If you’re wondering how to get bigger arms, you need to read today’s post. We’re going to be going over a CRAZY routine that will build up mass in your biceps and triceps.

How To Get Bigger Arms - Exercise #1

Starting off with our biceps, we’re going to be doing strict supinated curls. 4 sets of 10 repetitions will be enough to feel the burn. 

We’re mostly going to be targeting the inner or the short head of the biceps. However, we will still have a bit of an effect to hit the outer head. The next exercise will be focusing on that specific area. 

When performing this exercise, one of the main cues that I want you to focus on is keeping your upper arm, from elbow to shoulder, completely stationary. Just imagine you have a metal rod running through your elbows and through your torso. 

One of the main mistakes guys tend to make while performing any form of a curl, is to initiate the movement by incorporating the interior or front head of the deltoid and lifting that elbow upward. See photo above for an example of this. This is sort of a cheap repetition and by keeping that upper arm completely stationary, we can have a better time at specifically isolating the biceps. 

Now, while we’re bringing the dumbbell up towards the shoulder, think about shortening, contracting, and flexing the bicep as hard as possible. This will maximize the effectiveness of the exercise. Once the dumbbell is at the top of the range of motion, you’re going to be coming down for about one to two seconds on the eccentric portion of the exercise. This will increase muscle damage and increase time under tension. 

How To Get Bigger Arms - Exercise #2

Exercise number two, hammer curl holds. This exercise will hit the outer head of the biceps and the brachialis. The brachialis is that little muscle that lies between the biceps and triceps. When you grow this muscle it will push those two muscles apart, which will increase the height of your arms.

This exercise will be four sets of 12 repetitions. Like the curls above, make sure your upper arm is completely stationary. When you’re bringing those dumbbells up, think about trying to actually crush the dumbbells with your hands. This will activate more of your brachioradialis. We’re never just executing an exercise for the sake of lifting the weight up and putting it down, there’s intention behind each repetition. 

When the dumbbell gets to the top of the range of motion you’re going to incorporate a one second isometric hold. This is to ensure you are focusing on flexing the brachialis and the outer head of the biceps. After this one second, you will be bringing the dumbbells down in a slow and controlled manner to increase time under tension. 

A common mistake to avoid is having the elbows drifting backwards, thus releasing a lot of the load off the lever arm and making the exercise easier. Make sure you are keeping the upper arm completely stationary and you will maximize the effectiveness of this exercise. 

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Bigger Triceps - Exercise #3

Moving onto the triceps routine, we’ll be performing overhead extensions. This exercise will target the long head of the triceps and we will be performing three sets of 10 repetitions. 

The two main points that you should be thinking about when executing this exercise is one, to ensure you’re keeping your elbows tight to the head and changing this exercise to more of an extension. This will turn it into more of a press which will incorporate your shoulders more in this exercise. 

The second point is to focus on getting depth when you’re bringing the dumbbell down and make sure you are getting a full stretch of the triceps. This can be accomplished by bringing the dumbbell as low as possible without movement from the upper arm. When reaching the bottom of this movement, focus on extending the arms upward and flexing, contracting, and shortening those triceps. 

Avoid stopping at the top of the motion and catching your breath or getting prepared, then dropping the weight back down. Focus on keeping tension on the triceps, whenever you hit that lock out, bring those arms right back down.

Bigger Triceps - Exercise #4

The fourth exercise on this list will hit all three heads of the triceps. This will be close-grip dumbbell pushups. We’ll be performing three sets of 15 to 20 repetitions.

Note: do not use circular dumbbells for this exercise as you will injure yourself. If you don’t have hexagonal dumbbells, I recommend you perform the diamond grip when performing every repetition to prevent injury. 

When performing this exercise, think about keeping those arms close towards your torso. This will maximize the recruitment of the triceps and less of the shoulders or chest. When you’re coming down, focus on getting a full range of motion. Bring your chest down, touching the dumbbells, and when you’re coming back up focus on contracting the triceps. 

You’ll notice when performing this exercise that the pecs will be recruited as well, which is perfectly fine. However, after we’ve performed the overhead extensions, the triceps should already be pre-fatigued. So these three sets of 15 repetitions of the close-grip pushups should work perfect. 

As always, don’t rush repetitions. Focus on maximizing the time under tension, around one to two seconds per rep.

 

A common error that you need to avoid when performing this exercise is this drooping of the hips, as you can see in the photo above. This will cause a lot of compression on the spinal discs. Focus on keeping that torso straight like a plank when performing this exercise. 

Bigger Triceps - Exercise #5

The final exercise will be the lying tricep extensions. This will conclude the triceps portion of the workout with three sets of 10 repetitions.

If you don’t have a bench, that’s totally fine and you can perform this exercise on the floor. As I’ve mentioned with all of the other exercises, the main goal is to keep that upper arm as stationary as possible while only hinging at the elbows. 

 

Notice on the photo above that when bringing those dumbbells down, I’m letting the top of the dumbbell lightly tap the top of my shoulder. As soon as that connection is made, I focus on bringing those dumbbells up by contracting my triceps as hard as possible. With that, I’ve also significantly increased time under tension for this exercise. 

 

Above is a demonstration of improper movement. This is what happens when you aren’t focused on keeping those upper arms completely stationary which allows the elbows to drift forward. This is not good for the joints. Make sure when you are completing this exercise that you aren’t doing quick repetitions. This typically happens when you aren’t focused on keeping the upper arms stationary.

The goal is intention, intention of trying to contract the muscle and keep it under tension as much as possible to stimulate hypertrophy. 

That concludes today’s blog post on how to get bigger arms in the comfort of your own home. Hopefully you can use these tips to correct your form and get those BIGGER arms that you’ve always wanted.

Thanks for reading,

Tanner Wideman. 

How To Get BIGGER Forearms | 8 KILLER Exercises

How To Get BIGGER Forearms

If you’re wondering how to get BIGGER forearms, you’re reading the right blog post. Today, I’m going to give you my BEST exercises that is the answer to your question of how to get bigger forearms and add some mass. 

These exercises can be done in the comfort of your own home with some DIY magic.

Bigger Forearms Exercise #1: Wrist Rollers

Starting with exercise number 1, wrist rollers. This exercise will require a bit of DIY, however I will give you a step-by-step guide tutorial.

Step 1) Get a PVC pipe similar to the one shown in the photo above. The thicker of a PVC pipe you choose, the more demand there will be for your forearms.

Step 2) Drill a hole into the center of the pipe and put a string through it, similar to how it’s set up in the photo above. 

Step 3) Tie on a dumbbell or plate off the end of the string.

Once you’ve created this, you can begin the exercise. 

Now, to start this exercise you will want to move this plate from the bottom to the top. You will do this by contracting, flexing, and enacting those forearm extensors. Once the weight is at the top, you will unravel it to the bottom again. Repeat this exercise for three full rotations from top to bottom. 

If you’re looking to increase the intensity, try doing it for a time duration of 30 to 60 seconds. 

Bigger Forearms Exercise #2: Wrist Rollers

Similar the exercise above, we’re going to be working on the flexors of the forearms. By doing this exercise in a supination position, you’ll be able to hit all of the forearm flexors. 

Using the same technique as above, in a supinated position, roll the dumbbell up and down 3 times or for 30 to 60 seconds. Focus on contracting and flexing the forearms with intention on every rotation of the PVC pipe. 

Bigger Forearms Exercise #3: Wrist Curls (Extensors)

Exercise #3, Wrist Curls. Now, not only is the piece of equipment we’ve created terrific for wrist rollers, it’s also great for wrist curls as well. 

This exercise will be using an isometric hold to help increase the time under tension. As I’ve said numerous times, this is especially effective when you’re focusing on hypertrophy. 

What we’re going to be doing here is, with a controlled tempo, flex the forearm extensors, and once the wrists are fully brought back, we’re focusing on contracting and holding that position for about a half of a second. What I recommend, is not just a holding position, but focusing on trying to squeeze and contract that hold as hard as possible. This will help you develop more mind muscle connection and fully break down the muscle tissue we’re trying to target. See photos below for reference.

Bigger Forearms Exercise #4: Wrist Curls (Flexors)

Now, this exercise is the same as the one above, although you’re putting the arms behind your back with palms facing away. This will target the flexors, whereas exercise #3 hit the extensors. Like the exercise above, we’re going to be performing that one second isometric hold so we can increase time under tension.

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Exercise #5: Iron-Grip Holds

Now that we’ve performed a lot of isolation exercises to hit the forearms, we’re ready for the next movement which will be iron-grip holds.

What we’re doing here is grabbing a pair of dumbbells, and squeezing them as hard as possible. From this position, you’re going to maintain an isometric hold as you walk for a distance or time duration. I would recommend about 60 to 100 feet for every single set or 30 to 60 seconds. 

Bigger Forearms Exercise #6: Farmer's Carries

Similar to the above exercise, we’re going to move onto farmer’s carries. These two exercises demand a lot more out of the forearms, compared to a traditional hold and carry from a standstill position. When you start to walk and move, it adds more requirements from the forearms in order to stabilize the weight of the dumbbell.

If you don’t have hexagonal dumbbells, you can opt for heavier dumbbells as I did in the above photo. For this one, I was doing around 85 pounds. 

Again, focus on getting around 60-100 feet or 30 to 60 seconds total time under tension. If you’re performing the carries in this exact manner, ensure that the dumbbells are parallel to the ground. You don’t want one end tipping too far over the other, as you can cause injury to your wrists.

Bigger Forearms Exercise #7: Hammer Curl Holds

Coming in at number 7 is hammer curl holds. This forearm exercise is one of my favorites to target the brachioradialis (see photo below for reference). 

With a neutral grip, palms facing towards each other, you’re going to bring the dumbbells up and hold for one second. Now, you should notice when you are doing this exercise that you’re shaking. Why? Because you should be squeezing those weights as hard as possible to recruit your brachioradialis as much as possible. This will maximize the effect of this exercise.

With that, focus on contracting the muscle and shortening it as much as possible. I recommend you do three sets of 10 to 12 repetitions to get the most out of this exercise.

Brachioradialis

Bigger Forearm Exercise #8: Reverse Curls

Exercise number 8, the final exercise of this gruesome forearm workout, reverse curls. This exercise will also hit the extensors. 

I recommend three sets of 10 to 12 repetitions and again, add a one second iso squeeze. While you’re performing this, you will want to focus on having your wrists completely neutral, or even in some slight extension. This will maximally activate the extensors of the forearm right from the beginning of the range of motion. 

Make sure your wrists are not drooping down (see photo below) as this can cause excessive strain and discomfort in the wrists. This is not a healthy position to be in, so make sure if you can’t perform this with your wrists fully extended on every repetition, that you’re at least able to maintain wrist neutrality. If you can’t do that, then I recommend you go for a lighter weight.

Like all exercises, if you are unable to do the correct form, put your ego aside and lower the weight so you can progressively move up and perfect your form.

That concludes today’s blog post about how to get bigger forearms, I hope you all enjoyed it.