Build Your Biceps With Just One Bodyweight Exercise

[HFLanciaStratos]

I have an even better idea... why not just go to a gym and do curls with a fucking bar? I never got the logic behind all these "magic" machines. Just seems like an extremely expensive and less efficient way of working out.

[RetroStarcraft2]

@HFLanciaStratos I know right. I go to 24hour fitness everyday for 2hours. They got the machines for your abs triceps biceps back neck etc. Just do 40set per machine and you'll see amazing results or you can cycle through those 2 or 3 times. But you will be dead lol.

[strides1000]

you should work out your wrist its too small for your biceps. it would make your arms look bigger with a t shirt on too

[iModZGaming]

you know you could just do dumbells and bicep curls, this guy is just trying to sell you his machines...

[MostSleptOn1]

@iModZGaming that is chuck norris's machine. Jeff is mainly freeweight and one resistance band

[voianhemsed]

I have one of these in my basement.........her name is Angelica

[PiWizard1]

your biceps look like tumours! :P they're huge!!

[mikeshorin]

You don't need fancy gadgets for this.. just use a door and its door handles... Duh! (more intense, move feet forward, less intense, move feet backward)

[KrazyKidz1509]

u got a tan?

[justyoustupid]

Today I was asked by a female if I dont jack off because my arms are tiny. I thats how i got here..... porn is easier and thats why im leaving here.

[ThePowerExcess]

@justyoustupid Try watching longer porn films.

If you want you could make yourself watch only one porn film. It will take longer every time.

[patelindia]

he has a two tiny bumps on his biceps.

[patelindia]

this video sucks.

[philritter21]

Im built about like this guy muscle wise... except its hidden under 35lbs of fat. Fuck me. I love pizza.

[Jechtvssephiroth]

@philritter21 Eat one part of the pizza when you finished your workout , you can use it as fuel and burn more fat because you will be in the afterburn effect, don't always do it or else you will get fat fast. Fuck you if you ignore this^^

[jmnpc]

I used to have that machine and always enjoyed doing that bicep exercise. Was such a practical machine to have.

[punkdude1994]

When will people stop posting chuck norris jokes ? they arent funny

[TonyMon16]

Stop being stupid guys, if you dont have this machine you can do something similar using just a bar and props. Its called inverted bodyweight row. lie on you back and pull yourself up with your hands (while under the bar ofc). its like a pull up except its easier and will help build you up for real pull ups .

[TheSUBGAMER]

@TonyMon16 inverted row is better then pull ups,it builds your middle traps=better posture and is good for your lower back

[MyMantenna]

I do a similar curl using TRX straps. The physics are the same the results are the same (awesome)

[ayush8399]

Nyc

[onstknight1]

That machine is not needed waste of money

[EvilLamas]

Just one unchanging body weight exercise= plateu.

Also, most people don't have a machine like that- the good ol chin up, is cheap and has more possible variations- they don't isolate the biceps quite as effectively, as some back muscles are used too- but this can easily be circumnavigated by doing uneven chins etc.

[idiotgear]

he's got big biceps but i'm pretty sure it's not from using the total gym. i owned one before and it's a great cardio / circuit training type of work out.

[mindfuckerification]

that is my favorite excersise on the total gym.

[Agnikul]

Got me motivated. Thanks !

[beast36001]

no big deal, i mean i seen this like alot when chuck on his informercial was doing it as well,

[YeaIRideBuffalos]

Nice bro

[vasechika]

nice



[vasechika]

nice

[gameheadtutorials]

im not tryna get THAT buff

[TheLeBronJames6Fan]

i dont have that machine >.>

[eddouble11]

Your AWESOME!!! Thanx alot for your expertise!!!

[UpalKashey]

wont do anything except build your back and lats. youre just seeing great results from fat loss. but i can see how anyone would plateau after a few weeks

[MrWdotS]

wheres the bodyweight exercise he used a machine :s...bodyweight excerise is when u use no equipment at all just your BODY..:S

[Sheneedsme18]

@MrWdotS noo... bodyweight is when you use no extra added weight only the weight off your own body.... from you perspective using a pull up bar wouldnt also be a bodyweight excersise

[MrWdotS]

@Sheneedsme18 Lol no it would be because you are using the BAR to pull up all of your bodyweight..DUDE the pull up bar does nothing :S You pull up all your bodyweight using your biceps srsly sort it.

[Sheneedsme18]

@MrWdotS but what does he pull up with that machine.............. his bodyweight he's not pulling any extra weight so shut the F up and really look at your comment he is using the machine to pull up his body weight you do the same with a pull up bar so what are you talking about dude ??? he is using the machien to pull up all his body weight with his arms people like you are F annoying you parent's should have strangled you in the F crib

[MrWdotS]

@Sheneedsme18 someone needs a reality check..chill out you idiotic asshole ur acting like this guy is ur dad lmao dont reply to me you imbosile.

[TheHamburgersheriff]

@Sheneedsme18 she dont need you.

[LeNNNy13]

tare



[IMapb]

just do... chin ups?

[muffinMAN8u]

His muscles have a life of there own.

[nicodlr]

UGLY FACE, NICE BODY.

[Miaross22]

@nicodlr what a gay post keep your horniness to your self

[baggytheo]

How is this a bodyweight exercise?

[Miaross22]

@baggytheo your pulling your body up dip shit with only your arms

[MiKocwalk]

nice, EVERYBODY GOT THIS THING AT HOME so its VERRRY EASY TO DO

[112cla50]

man, dont you have a sun in your country??

[QUICKSCOPED96]

Play xbox for 4 years my biceps are massive from lifting the controller ;)

[arrestme93]

i know this is a bicep video, but i had a question about my triceps. I'm 17 and ive been working out consistently since i was 14. i was 6'0'' and 100 lbs. when i was 14 and now im 6'4'' and 192 lbs. I have gained size but i cannot seem to get my triceps to gain size. I do tricep rope pushdowns, dips, skullcrushers, overhead extensions, close grip push downs, and close grip bench press. My triceps still never seem to grow. I was wondering if you had any tips for me.

[monkeychopsinpreston]

@arrestme93 masturbating would help.

[NovakGoran]

@monkeychopsinpreston hahahaha...

[Synetik4]

@arrestme93 try some side tri rise's, i had the same problem before i started doing those, now my triceps are some of my strongest assets

[daniel666lewis]

@arrestme93 Diamond Pushups! If you workout you probably already are familiar with them (if not I'm sure you'll find some good videos on youtube) add with your chest/triceps routine and do them to a 1/4 or 1/2 deck of cards and mix this in with about 1 out of every four workouts (if you do it everytime your muscles will get used to it) and increase to 3/4 deck and full deck as you need more... also if you aren't familiar with the deck of cards thing youtube will hook you up there as well...

[UN1QU3sounds]

Can be easily replaced with a chin up, one of the greatest exercises for bigger biceps.

[nesuferm]

why are ur face that yellow??

[nick7493]

True, it uses your bodyweight. But I came on this video to see something you could do without a machine. This is a badly named video!

[fat1001]

dont slouch your shoulders

[G0BLIN1000]

@JDCav24...why does your face look yellow?..are you ill?...liver problem?

[veryslyfox]

or you can buy a $25 set of dumbells off craigslist . DUH

[manimaduck]

I think my total gym is sitting next to my ab roller

[TheBoom2000]

yeah., cause we all have total gyms in our basements.

[SuperGreedz]

Comment removed by Chuck Norris

[skaz915]

wtf is with the farmers tan...

[Poopmuffin717]

Your bicep is already over sized compared to the rest of your body. Bro mode unlocked.

[NightManiacsInc]

@Poopmuffin717

no it isnt you fucking kidding me ? this dudes biceps are not that big

[Matthhewx]

@NightManiacsInc

True words... He's just freakin skinny so his biceps seem big...if you would put those toothpicks on my body they would be ridiculously small;)

[blade83336]

its all about the ab coaster

[celtic348]

im likin the framed ortiz jersey in the back

[Mr123sss123]

Yes i will do this exercises if you give me your machine, otherwise i'll never.

[MrMegafubar]

Whats wrong with some people spending money on the total gym and using it to collect dust??

[WARDRAGONZ23]

this is bad because your pulling your fingers nerves by doing these kinds of exercises

[umbilicaltapeworm]

@WARDRAGONZ23 you pull your nerves by holding shit in your hand?! try telling that to any strongman or powerlifter, they will certainly laugh at you. there def something wrong with you dude, either with your body or in your head if you can't handle doing curls on a Total Gym...good luck with that.

[BreakingBeanjmin]

if i do that, do i become green?

[AssyrianPowers]

hes growing a nipple on his post terior deltoid!

[iNNeViTable1]

@AssyrianPowers lmao

[06TurboVtec]

damn, i jus returned my total gym back to chuck norris

[06TurboVtec]

damn, i jus returned my total gym back to chuck norris

[Sardonick007]

Why don't you stupid mother fuckers go somewhere else and spout your teenage bullshit. This guy is trying to help make people better, no matter how it's better than having to read through stupid ass comments by little mommas boys.

[rolex2136]

@Sardonick007 hey dude maybe you shouldnt read comments

[999theReaper999]

all i have in my basement is some old CD's and my neighbour...i think hes dead now tho..

[Griffin596]

hahah suckers i have a total gym!

[Drumheller477]

i have one!

[11033066099]

who knows where i can find some great "No Gym Required" workout routines?? its looking like you have to build your own routines to fit your plans these days.

[gamemeister27]

@11033066099 Check out Scooby1961, his channel has some videos for beginners with bodyweight only exercises. Mainly just push-ups, pull-ups, and crunches, but he has a lot of good info for free, focuses on saving money and such.

[11033066099]

@gamemeister27 i watch his all the time,..but im looking for routines, for a certain type of body, not just 1 video for biceps, then another video for triceps, and have to make my own routine,..cause i know very little about the body's responses to certain sets of movements,..for example(fake),..lets say Going from a squat thrust to a tricep kick back also works your traps. lol, stuff like that, i want actual routines. but thank you though

[gamemeister27]

@11033066099 I have for you another answer! One routine with no equipment required can be found by just searching bodyweight exercises. First result should be a video with that exact title, has a 6 exercise routine that seemed pretty decent.

[bobolandi]

Nice natural physique

[cremolosky]

i have an old stove is collecting dust also how can i do biceps work out?

[Kevart1208]

Its not a body weight exercise if you need a total gym...

[angelest04]

its soooo true, you risk a nice face by having a perfect body, low body fat= fucked up face :(

[Luigi14MentaLity]

I'm afraid of basements

[Trucco52]

haha i actaully do have a total gym sitting around in my basement!

[MrFaDeD310]

does it help define your arms

[thisshitisdank]

Fuck total gym. Just get a god damn pull up bar. Pull ups are the shit.

[GMPro24]

@thisshitisdank str8 up

[PatrickMc1nerney]

Are chin-ups a good body weight exercise for building biceps too?

[m1leswilliams]

@PatrickMc1nerney They are mainly biceps

[PatrickMc1nerney]

@m1leswilliams That's what I thought. I was curious why he didn't mention them as an alternative to the total gym

[m1leswilliams]

@PatrickMc1nerney Maybe he has shares in 'total gym' co. :-)

[PatrickMc1nerney]

@m1leswilliams That's a good possibility. Good point! :)

[dupont4sure]

go get'em chuck norris.

[XXChicagoGuy]

I'm so sick of all these workouts telling me to use all these expensive machines I don't have! And it's not like I can bring my laptop to the gym...

[m1leswilliams]

@XXChicagoGuy Chinups for biceps, stick a dumbell between your feet if you find them easy. Pressups for chest (wide hands) narrow hands for triceps. Squats for legs, hold something in your hands to make them harder... it can all be done with household object. If you take the time to buy something like a multigym, you probably won't use it. If you have been exercising for ages and then buy one you might actually use if for something other than drying your clothes on lol.

[heyitsthatoneguy91]

I've been able to improve on EVERYTHING. Especially the past few weeks, really got back on the workout wagon. Started doing dips only 2 weeks ago, could barely do 5, today i did 3 sets, 6,8,7reps. No matter how hard I try, even using good form and really pushing it, I can't get my lats to build up as fast. And I can barely crank out a few pullups..

[Shad12Dash]

@heyitsthatoneguy91 dips work out your triceps which dont go into pullups like biceps do

[goarmy979]

what if i dont have a basement lol

[iNNeViTable1]

This is a good workout, you can do this workout or if you have a pullup bar do...

Chinups which IMO work best for biceps

[london1817]

This is a hard exercise on theTG! Try the tricep extentions laying on your back...awesome exercise...try it..or

do you a video on it. I wish i could exercise more. I have been working 12's:(

[hazardroll1]

yeah its bodyweight but still requires a machine.

[LeoxProductions]

just by some weights it'll work just fine

[RSkazuya]

how long would you say it takes to get this big?

[Newbpwng]

@RSkazuya about a month 

[fayamundo]

man i yhink you and your program are awsome but...your tan is not the only thing you need to be working on...the hair bro! just flatten that thing out cuz the so called military coupe is sooooooo eighties or soooo the chef of spiderman-ish...;-)

[bluejaymaster55]

i just so happen to have one of these laying around.

[MrCryptica82]

last I heard. Chuck Norris broke the total Gym in half, then ate it and shat a bunch of tools out, then sold them and made a profit.

[Benny2503]

wow Jeff's alot bigger now !!!!

[bP112]

u need sun!

[herbal1971]

Hey, if the Total Gym is good enough for Chuck Norris it's good enough for anyone...

[perbart1]

Hey, i have that machine! Do you guarantee that this works better than dumbbells?

[Z0tino]

yeah we all have a big basement like that

[MTBrFISHrLIFTr]

hahahahaha "not all workouts on this machine are easy....." dont you meen, not all excersises on this machine work?

[jhon410258]

HAHA I BET HIS WIFE IS MORE BOFF.

[ZehAnonymous]

In my basement, I have a washing machine. Will you ell me how to do bicep workout with that?

[Fred7080]

@ZehAnonymous : Lift it up....and down....and up...and down...

[hazeddon]

@ZehAnonymous Dude, you got me cracking up in study hall.

[CoLiiNxD]

@ZehAnonymous curl it, light weight.

[m1leswilliams]

@ZehAnonymous Chin up above it ? :-)

[magentaruby]

@ZehAnonymous

you cant... its a washing machine, duh!

[xAznnique]

@ZehAnonymous 1 hand curl washmachines duhh

[umbilicaltapeworm]

@ZehAnonymous lift it.

[fishhookspirit]

@ZehAnonymous put your feet on the washing machine so your weight falls front and push up...its also good for your shoulders :)!!!

[soulblader7]

@ZehAnonymous tie a robe around it, hang it from your balcony and man handle that shit!

[Newbpwng]

@ZehAnonymous no but u can probably mix you're protein shakes in there 

[1990brougham]

@ZehAnonymous lol

[starlo25]

@ZehAnonymous open the door grip it with the palms facing upwards and then pick it up and curl it... washing machines are heavy as they are weighted to stop them rocking lol sorted

[MistaHooong]

cuz we all have total gyms just sitting around in our basements...

[TheHamburgconnection]

@MistaHooong hahahahah

[GuitarJeter13]

@MistaHooong right?

[zx420xz]

@MistaHooong thats why u go to your local gym fucking dumass

[MistaHooong]

@zx420xz uhhh ur telling me? i go to the fucking gym every fucking day and probably go out more than you ya fucking nerd. if you watched the video he said that he knows everyone has total gyms sitting around in thier basement catching dust... do you have a total gym just sitting down your basement? fuck you

[zx420xz]

@MistaHooong hahaahh telling me you go outside more than me when you havent even met or seen me haha nice try tryin to look cool online buddy. and yea i did watch the video and never once did he say that he knows everyone has a total gym, he does say that alot of people have them, and for someone who goes outside alot your social life is lackin cuz when does alot meen everyone?

[MistaHooong]

@zx420xz ok dude.... shut it. i clicked this video trying to find a bicep workout and it requires a total gym.. i do not have one so i was just commented what i commented as a sarcastic joke. seriously, did you need to go all out cussing at me without even knowing me and piss me off. yea i know not everyone has total gyms, im one of them. and since does one work suddenly define my social life? wow

[MrSupermankidboy]

Go commit to p90x in front of your computer and stop bitching if you want to look and feel incredible.

[MistaHooong]

@MrSupermankidboy who ever said i was bitching you little twat, people seem to get the joke howbout you do too

[MrSupermankidboy]

I just said it to make you angry, and It worked to my satisfaction.

[severus420]

You gotta change the title, b/c although it is technically body weight, you still have to have the Total Gym to do what he recommends...

[Actraiser1]

I thought for sure this would show pullups/chinups.. I mean come on, the guy is fit and has a great physique, but that was just very weak.

[sk8erfreak9242]

dang you need to work on your forearms im not saying theyre small but if you get them huge it will make your arms look way bigger

[PtotheMtotheJ]

Monster peak.

[MyPsnID]

love the videos jeff.....but when i do the tricep exercises included in your system i get sore elbows?am i doing something wrong

[scriptbanger69]

I tried this exercise with the X-tower and it gave me exactly the same results, but mainly for my traps. It's called the bee-hive i think. Man you remind me of i guy i used to bunk with back in the marines.

[MrSangar123]

Pretty goood!

[1521joe]

this is no more beneficial than standard barbel curls.

[B0wznarowz]

It would be great if my gym had this machine but it doesnt :(

[trimotheromance]

I don't have that machine you have there mate. =)

[Insanelykid]

Small shoulders

[leemessi1990]

@Insanelykid are u sure.. i think they are proportionate.. lets see a picture of your shoulders ??? oh wait.. yea .. you probably have a shit ass body

[Insanelykid]

@leemessi1990 lol

[AndyRaslan]

Bodyweight exercise means you don't need any machines to do it...

I just want to get a bit of mass on my arms, so that they look good in proportion to my huge legs. Any help would be appreciated. Also, is using an inclined bench good for getting a 6-pack? Thanks in advance.

[TheBackflipStudio]

you remind me of ross out of friends lol

[baeronautics]

how do you stop your arms from wobbling ? but lol i can't to that more than 2 xD

[dimetime0]

he has zero shoulders... doesnt look good

[1996berk]

you should do push-ups to even out your biceps for your sholders

[musclebomber1]

@1996berk what do you mean????? idiot

push ups has no connection with biceps

[orangetomato6]

your bicepts are like an ostrich egg omg.

[baeronautics]

do we have to do this daily?

[haunter90]

@baeronautics Lol no , mesomorphs can do it twice a week , ectomorphs and endomorphs once a week

[HaxUK]

@baeronautics I leave atleast a day in between muscle groups. If your biceps hurt the day after don't excercise them that day. If they don't hurt the next day, you're probably not pushing hard enough.

[JonDeth]

The secret to the Total Gym style machines for building permanent bulky muscle is GO SLOW. At the same resistance going fast, you'll do probably 50 reps but go slow and you'll do 1/3 that.

It's a tricky machine to figure out and eventually you realize this is the most versatile design that exists. You can nail 2-3 muscle groups just by using different forms of movement that can not be done with free weights or weight machines.

[dundar666]

Dude! You have killer biceps! They're probably my favorite muscle to work on, but is this exercise only if you have trouble doing chin ups and pull ups?? I think screwing a bar into a door frame is a little cheaper and a bit tougher...

[soulreaper1308]

you could save all the money you spent on that machine and just get some weights o_O

[LIAMpants]

@soulreaper1308 its only 50 dollars and it replaces alot of other things to

[soulreaper1308]

@LIAMpants Ye but still. And it takes up room that some people dont have. Me for example.