Grow Your Arms: Building Biceps With An Empty Bar


Feeling down because your biceps don’t look quite right? Well, you can drop the heavy loads for now and try to do 100 reps of empty barbell curls. Those who struggle with growing their biceps tend to use a lot of weight and a lot of momentum to curl. The thing is, they do reps in low ranges.

The result: the muscles don’t get to work as much or it’s not getting a lot of tension. What you can do: drop your biceps training and use an empty barbell. Hit 100 reps and you’ll see your biceps get bigger.

Tip: Build Explosive Biceps

Even if you get sloppy with 100 empty-bar reps, just making it to the 100 rep mark will have your biceps screaming. If you can’t do the 100 reps nonstop then work towards that goal. Read more…

Strong Lifts say that you can get stronger by starting with an empty bar. First, you have to have patience. Lots of it. Now, a lot of people think that an empty bar is just an empty bar. It looks light and some even think it’s useless.

That’s where they go wrong. Going through this system will enable you to get the strength you need and the biceps that you want. Work your way up and get better every week.

Get Stronger Biceps

Sure, but the lesson is that you got to have patience. Starting with the empty bar sounds ridiculous but you’re adding 7.5kg a week. That’s 30kg a month – 60lb! In three months you’d Squatting with two big plates on each side of the bar- more than most guys do in the gym. Read more…

Men’s Health talks about this barbell challenge that can burn some serious fat. Stop using the weight plates for a bit and pack on some serious muscle here. For a great strength and fat-blasting workout, get an unloaded 45-pound barbell.

Perform 50 reps of each exercise for a total of 500 reps. Complete each move in as few sets as possible before starting the next exercise. Make sure that you monitor how long the workout takes you. You can pump up the challenge by completing 500 reps in less time.

The 500-Rep Unloaded Barbell Challenge

For a strength and fat-blasting workout like no other, grab an unloaded 45-pound barbell. Then perform 50 reps of each exercise in the order shown for a total of 500 reps. Try to complete each movement in as few sets as possible before moving on to the next exercise. Read more…

Check out this video from Men’s Health for a complete guide how to do the 500-Rep Unloaded Barbell Challenge:


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