Ways to build up arm muscle without access to a gym/weights?


  • Aug 03, 2015 4:46 AM GMT
    Hello, I am looking for suggestions on how to build up my biceps and arms but I am on a limited budget so I cannot afford a gym membership or weights/workout equipment. Any advice is welcome icon_biggrin.gif
  • transient

    Posts: 198

    Aug 03, 2015 9:45 AM GMT
    Body weight training...... or callisthenics I thinks the other name.

    Buy or make gym rings, find a handy tree or bar and start to lift your bodyweight in various ways to stress the areas you want to work out

    Google it.
    x
  • Amira

    Posts: 327

    Aug 03, 2015 10:54 AM GMT
    If you haven't already look into yoga. I do a lot of poses that have to do with lifting your own body weight. Find a video on a routine and substitute out poses that would benefit you and at your level then work into higher level poses. If you can find a nearby class that would be even better that way you have an instructor for support. You lcan look on sites like meetup.com where people host aclasses and only look for small donations.
  • honestsweat

    Posts: 182

    Aug 03, 2015 2:02 PM GMT
    Building muscle requires brain power and creativity.

    Many people make the mistake of thinking they need to have the heaviest weights possible in order to build muscle. In truth, if you shift your mental & muscle focus towards the muscle itself and not the weight, you can build muscle. You need to establish the Mind + Muscle connection.

    Do you have access to a pen or pencil?
    Hold one in your hand and hold it with muscles clenched for 2 minutes. Give it a try.

    Do you have a chair?
    Hold it like a barbell. Pick it up, curl it and set it down.

    Do you have a textbook or access to a library?
    Hold your hands with your palms facing upwards. Place a book in each hand. Clench your muscles and hold that pose for as long as you can.

    Do you have any canned goods? Or a bottle of water, soda or a beverage?
    Sit in a chair, hold them in your hand with muscles clenched and do concentration curls with them.

    Do you have a floor?
    Do some pushups and explore the different hand positions/angles that target your biceps and triceps.

    Do you have a wall?
    Do wall squats. If you want big arms you need to work your quads.

    Do you have a pull up bar at home or in a park in your city?
    Do underhand grip front-facing pullups. This builds your back AND your biceps.

    Do you have a $5 jump rope?
    Jump rope to target your quads and keep those arms moving.

    Is there a community garden or a field of dirt near you?
    Grab a shovel and spend 45 minutes doing some fast, hard shoveling. You will definitely feel it.

    Your takeaway: you do not need a gym membership to build muscle. Ever.
  • GeminiJock

    Posts: 8

    Aug 03, 2015 2:10 PM GMT
    Spri bands or any brand like them; affordable, adaptable, and you can travel with them.
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    Aug 03, 2015 3:15 PM GMT
    honestsweat saidBuilding muscle requires brain power and creativity.

    Do you have a wall?
    Do wall squats. If you want big arms you need to work your quads.


    Um...Quadriceps are in your legs. How could he possibly get big arms by working his Quads...?
  • honestsweat

    Posts: 182

    Aug 03, 2015 9:07 PM GMT
    "Um...Quadriceps are in your legs. How could he possibly get big arms by working his Quads...?"

    The quads are nature's testosterone machine.

    You want big biceps? Work your quads.
    You want big pecs? Work your quads.
    You want a big back like mine? Work your quads.

    It all has to do with that popular phrase...

    "Friends don't let friends skip leg day."

    P.S. This is not broscience. Check http://www.livestrong.com/article/366650-squats-to-increase-testosterone/
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    Aug 03, 2015 10:30 PM GMT
    Hand stand push-ups.
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    Aug 04, 2015 12:46 AM GMT
    No that's fine, but your initial answer wasn't apparent. I was trying to connect the dots.
  • Oceans_of_Flo...

    Posts: 393

    Aug 04, 2015 3:36 AM GMT

    Pushups, sit-ups, jogs, sprints, and jump ropes, oh my.
  • tennsjock

    Posts: 349

    Aug 05, 2015 2:48 AM GMT
    Can you spare $40 for a pullup bar? You can find several models of pullup bars from Walmart or Target for that price. And I've found pullups to be the best way for me to work my biceps.