Building bigger arms requires targeted effort and a well-structured workout plan. While many believe that lifting heavier weights is the key to sculpting bigger biceps and triceps, incorporating weighted calisthenics into your routine can be a game-changer for arm size and strength.
Weighted calisthenics involve using your body weight along with additional resistance to challenge your muscles in unique ways, leading to enhanced muscle growth over time. Strengthening your biceps and triceps not only boosts muscle size but also improves functional fitness, making daily activities easier and reducing the risk of injuries.
Adding variety to your workouts through calisthenics can help you stay motivated and focused on your fitness goals. If your aim is to build bigger biceps and triceps, incorporating weighted calisthenics could be the solution you've been looking for.
The #1 Weighted Calisthenics Workout To Build Bigger Biceps & Triceps
What you need: Weight belt with plates, dumbbells, pull-up bar, loop resistance bands, power rack, and barbell. Each exercise is designed to be performed with added weight to maximize results and prevent injury.
The Routine:
- Weighted Dips (3 sets of 8-12 reps)
- Weighted Chin-ups (3 sets of 6-12 reps)
- Banded Close-grip Pushups (3-4 sets of 10-20 reps)
- Weighted Bodyweight Skull Crushers (3 sets of 10-12 reps)
- Weighted Inverted Rows (3 sets of 8-12 reps)
Directions: Perform each exercise with the prescribed sets and reps, resting 60-90 seconds between sets. Focus on controlled movements and proper form to engage the targeted muscle groups effectively.
1. Weighted Dips
Targeting triceps, chest, and shoulders, weighted dips are a compound movement that enhances muscle activation and growth. Maintain control during the exercise to avoid shoulder joint strain.
2. Weighted Chin-ups
Excellent for biceps and back muscles, weighted chin-ups require core engagement to prevent swinging and ensure proper form.
3. Banded Close-grip Pushups
Isolating the triceps while engaging the chest and shoulders, banded close-grip pushups maximize tricep activation when performed with proper elbow positioning.
4. Weighted Bodyweight Skull Crushers
Isolating and building the triceps, weighted bodyweight skull crushers also engage the core for improved stability and strength.
5. Weighted Inverted Rows
Targeting biceps, lats, and upper back muscles, weighted inverted rows provide a balanced approach to upper-body strength. Focus on core engagement and mind-muscle connection for optimal results.
By following this comprehensive weighted calisthenics workout, you can effectively build bigger biceps and triceps while enhancing overall arm strength and muscle definition. Incorporate these exercises into your routine with proper form and consistency to achieve your fitness goals.
