Calisthenics Training For Colossal Bicep

Welcome to the Calisthenics for Biceps Workout

So, you’re on the hunt for a workout that’ll give your biceps the ultimate pump, huh? Well, get ready because I’ve got some epic tips and tricks to share with you.

Let’s start by addressing a common blunder many folks make when choosing their workout routine. They stumble upon some random PDF or online program and jump right in without considering if it’s the best fit for them. Sound familiar? Trust me, after sculpting biceps for countless athletes, my team and I have seen this scenario unfold time and time again.

Picture this: someone jumps straight into heavy curls when their biceps aren’t quite ready, or others find themselves stuck in a plateau because their workouts are too light. It’s beyond frustrating, isn’t it?

Now, if you’re following a random training plan, you’re bound to run into a couple of snags. First off, “What if I can’t handle some of these exercises?” You might push through and end up with a gnarly injury. And second, you might not see any gains because the plan is just too easy for you. It’s a real conundrum that many gym-goers face.

So, here’s the deal: one-size-fits-all routines simply won’t cut it. Sure, they’re convenient, but they often miss the mark when it comes to personalized progress. That’s where we come in.

We used to slap workouts with labels like beginner, intermediate, and advanced. But guess what? That approach held back our athletes’ gains. We even dove deep into this topic in one of our blog posts, “The End of Beginner/Intermediate/Advanced – How personalization is the key to unlocking calisthenics gains.”

The bottom line? Lack of personalization can seriously stunt your progress.

Imagine tackling exercises that are way beyond your bicep’s capabilities – it’s a recipe for disaster. And if the exercises are too easy, you’re just spinning your wheels. That’s why we’ve crafted The Movement Athlete Academy: to provide fully personalized training programs tailored to your individual level for epic bicep growth. And guess what? You can kick things off with our FREE assessment to snag a customized plan just for you.

But hey, if you need more info, we’ll break down exactly how we create killer workouts and give you a taste of what a successful bicep routine looks like, especially for beginners.

But here’s the kicker – if you take our free assessment first, we’ll whip up a personalized training plan just for you, tailored to your unique bicep goals. No need to risk injury or stress about which exercises are right for you. Trust me, it’s a game-changer. Let’s sculpt those biceps together!

get a personalised calisthenics training plan

About this Calisthenics for Biceps Workout

Get ready to buy new shirts! You’ll probably rip off your sleeves once you start building those biceps of yours into a colossal monster.

Volume is the name of the game for hypertrophy training for any muscle group you want to increase in size. So with this workout, we give you an excellent number of reps,sets and exercises to promote hypertrophy.

Since working with calisthenics, there is no exercise that can fully isolate a specific muscle for added volume. You’ll be training your back, traps, chest and core alongside building your guns.

Don’t worry. These exercises will prepare you for the advanced bicep isolation (-ish) exercises (such as one-arm chin-up and headbangers) that will build bigger mountain on your arms you call biceps.

You should have your basic strength right now in order to properly execute the routine.

Never forget the basic golden rules when performing every exercise.

Colossal Bicep Calisthenic Workout

Level:

Time

Goal

Beginner

40 minutes

45 minutes

Hypertrophy – muscle building for Biceps

Move	Sets	Reps
Pull-Ups	1	10
Chin-Ups	1	10
Inverted Rows	1	15
Close Hand Pull-ups	1	10
Static Holds	1	5 sec
Push-ups	1	10

Rest for 30 seconds between each exercise and rest for 4 minutes for each round.

Total of 4 rounds.

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How it’s done

Push-ups

What is It

Basic regular push-ups are known for developing the chest and triceps, but the exercise also recruits the biceps for the movement. Even though the engagement isn’t that much, push-ups are here to fully pump your biceps finishing up with a round of the workout.

After punishing your biceps, be sure to give sustenance for proper muscle growth. But don’t only focus on your protein intake. Remember that carbohydrates, fats and micronutrients also contribute to building your sexy, crowd-stopping biceps.

Focusing on a single body part (Especially with smaller muscle group such as biceps or triceps) to develop when training Calisthenics is very challenging because you’ll still be using compound exercises. You’re basically training your full body even with target muscles in mind.

Nevertheless, this challenge has an amazing benefit of constructing your sleeve-ripping biceps as well as developing overall muscle development and body control which Calisthenics has always been promoting.

What better way to train with calisthenics than to train with The Movement Athlete. Be guided so you can sculpt your dream body as well as developing amazing strength that you never thought you are capable of.

Pull-ups

Lats or the latissimus dorsi has the most muscle activation for this exercise but of course supported by the biceps brachii or our guns, the biceps. Hang on a bar with a overhand (pronated) grip and slightly wider shoulder width apart arms. Pull yourself up by driving your elbows to your side and try to touch the bar with your chest. Lower yourself back to the starting position in a controlled manner. Repeat and reap benefits.

Chin-ups

The main meat of your bicep workout targeting your lats and biceps with more muscle activation on biceps. . Chin-ups are executed with an underhand (supinated) grip. Pull yourself up by driving your elbows to the ground. Also try to touch the bar with your chest then lower yourself down slowly. Repeat and reap the benefits.

Inverted Rows

Make them biceps burn with an easier version of chin-ups. This version of inverted rows should be done with a supinated grip to get more bicep activation. Muscles engaged are similar to chin-ups. It’s easier because you’ll have to fight less with gravity since your feet are still on the ground. Find a low enough bar that you can grasp while you feet are still on the ground. Extend your body as if doing a push up upside-down, pull yourself up and repeat.

Close Hand Pull Ups

This is done with hands together in a bar, then do a similar motion as a pull-up. The exercise hits more on the chest and lats but still with bicep activation. Even so, this has less bicep activation. You could treat this as your rest period since the next exercise aims primarily your biceps.

Static Hold

Static hold is an excellent variation of pull-ups to make your bicep bulge with or without your t-shirt on. The exercise is basically holding the middle part of pull-up to put maximum stress on your arms (very physics oriented read). To start, do a normal pull then hold slightly lower than the top for the set amount of time. Hold and reap the benefits.