Most people who decide to begin an exercise routine expect to gain immense size in their arms and shoulders while cultivating a shredded core. Most people believe that one of the main signs of good health would have to be large, well-developed arms. Huge biceps and triceps that pop out of shirt sleeves are usually quick to garner attention. But if you're looking to put more effort into the lower body, check out our calisthenics leg workout.
While most people who desire an increase in bicep muscles believe that intense weight equipment is necessary, calisthenics exercises are actually a great way to increase the size of your arms without the need for any equipment. Naturally, a pull-up bar or gymnastics rings would help, but they are not necessary. If you have access to these, we can further discuss exercise options. A horizontal bar would also suffice for more beginner-friendly exercise options. Click here to see our picks for the top 10 best pull-up bars on Amazon.
There are many different types of exercises that can be used to build the muscles in the arms. The arm is basically made up of the biceps and the triceps. The triceps are a much larger muscle than the biceps. The triceps are also much easier to develop than the biceps are. The biceps are considered to be a “pulling” muscle, while the triceps are considered to be a “pushing” muscle. Since we are discussing calisthenics exercises which are equipment-free, it becomes difficult to fully develop, or single out the bicep muscle. But a lack of equipment doesn't have to be an issue if you build a calisthenics home gym.
Consequently, as you begin to develop your arms you will also begin to develop the larger muscles of your upper body. This must happen, as pushing and pulling motions of calisthenics involve large muscle groups. Your pectoralis muscles are found in your chest. These can be divided further into an upper and lower group. Your latissimus dorsi, or “lats”, make up most of your back. Over time, these can give that tapered “V” look that most serious lifters want, going from the shoulders down to the waist.
Calisthenics Arm Workout Variables
There are many different variables that one must understand if they wish to create their own calisthenics workout. This is very important so that the workouts performed will be done in a safe and efficient manner. We will break these variables down into three very simple, easy to understand segments: Repetitions, Sets, and Rest Time.
Repetitions: Repetitions, or “reps”, are the numbers of times that you should perform an exercise movement within a certain set. We will discuss the set, and numbers of sets, shortly. Generally speaking, the harder an exercise is, the fewer times you will be able to adequately perform it. This builds strength and power. If an exercise is easier, you should be able to perform it many more times. This builds endurance or stamina.
Example: 4x15. “15” is the suggested number of repetitions while the 4 is the number of sets. If you find it easy to complete this amount, you should consider changing the number of reps, sets, or exercise entirely.
Sets: Sets are the clustered groups that contain repetitions. Set numbers may be low if you are a beginner, or if you are in a week that is considered to be a “deloading” week. This type of week helps your body keep from wearing itself out. Generally, workouts are organized with three working sets. However, if your goals include bodybuilding, you may find it useful to have additional working sets, possibly upwards of 5, 6, and in some instances even 10.
Rest Breaks: Rest breaks are the amount of time that you take between a working set, or between exercises. You can manipulate your rest breaks to achieve various health-related goals. Normally, rest breaks are kept in 30 seconds, 1 minute, or 2-minute intervals. The 30-second interval is associated with fat burning, as it keeps the heart rate elevated and doesn’t allow for much recovery time. 1-minute rest breaks are very common, as they are found to be generally average in terms of recovery. The 2-minute rest break is most often associated with strength and power building workouts
Circuits vs. Super-sets: This is a secondary concept that will also help you as you move towards creating your own workouts. Calisthenics workouts are usually performed as a circuit. Circuits involve one exercise falling right after the next. Rest breaks can still be used, however often the rest breaks are only followed at the end of a “round” which can also be thought of as a “set”.
Supersets are groupings of exercises. These are typically performed with weights, not so much calisthenics. So, for the sake of calisthenics, we will simply stick with a circuit-style workout.
Antagonist vs. Protagonist Muscles: Antagonistic muscles and protagonistic muscles work with one another. Protagonistic muscles are the ones that take on the brunt of the work. Antagonistic muscles are those secondary muscles that usually do not take up the majority of the work, yet they benefit from the movement pattern that is being created.
If you choose not to use any equipment, such as a pull-up bar or gymnastic rings, then you will be mainly focusing on the tricep muscle group. This is fine, however, this means that the triceps are the protagonist in the equation. They will be receiving the bulk of the work, which is equally fine since the triceps make up more of the arm than the biceps. The biceps will be the antagonistic muscle. They will still get some work, and will still grow, but not as they would if a pull-up bar, TRX, or horizontal bar would help.
Assessment/Changes to Your Workout Plan and Goals
You need to sit down at the end of each month and assess your strength. You should try and determine whether or not the workouts, exercises, and combinations that you have created seem to be working for your body. Different things work for different people, so the combinations are actually limitless. That being said, you need to be certain that you take the time to sit down and assess what you are trying to achieve.
Assessments can be performed every month, however, you need to be able to continue to perform the workout style of choice for at least two months. Two months equals 8 weeks, and this is the amount of time that is necessary for your body to show progress. If you choose, you should be able to continue on the same workout program for twelve weeks. But, be very careful to venture beyond a twelve-week cycle.
You should attempt to change up your workout regimen every eight weeks, twelve weeks at the most. That being said, you can also change up your workouts too often. So, stick with what is easy, and what makes sense.
Calisthenics Arm Workouts
Below, you will find a chart, or table, containing various exercises. These exercises will range from beginner to advanced and they will also be tagged if they need to be performed with a pull-up bar, horizontal bar, or gymnastics rings. Another wonderful piece of equipment is a TRX trainer.
These exercises will be grouped by “push” or “pull” as well, so that you will be able to alternate push and pull as you create your own circuit workouts. The incline pulls can also be performed while laying under a table.
For future reference, calisthenic arm workouts work best if they are paired with core exercises so that your upper body has time to rest as you perform a core movement.
Calisthenic Arm Workout Schedule A: Circuit Work
Calisthenic Arm Workout Schedule B: Traditional/No Circuit
Ultimately, if you choose to incorporate lower body exercises into your workout regimen, you will find that it is much easier to design exercises and workouts. Whether you choose a full-body exercise routine or choose a push/pull/legs exercise routine. Legs being let into the equation can completely change what you are trying to accomplish. That being said, leg exercises can also allow you to gain size in the other parts of your body due to the way your body’s endocrine system operates.
Calisthenic Arm Workout List and Table
Calisthenic workouts are a great option, especially for those who find themselves short on time, or maybe unable to have access to expensive equipment. By completing calisthenics workouts, you are able to maximize the time that you have, while manipulating rest breaks, repetitions, and sets to reach your goals. All of this can be done with little to no equipment.