Think all you need are dumbbells, barbells, or machines to grow your arms? Think again: Chris will tell you that that is not the only way. Your body is already a weight: and if you know how to progressively overload it, you can build serious size and strength anywhere, anytime.
This method is simple, scalable, and brutally effective. And today, you are going to learn exactly how to use it. Progressive overload is the engine behind muscle growth, whether you are curling a barbell or pushing your own bodyweight, the rule stays the same: Increase the challenge over time so your muscles are forced to adapt. With bodyweight training, you overload by adjusting:
Exercise difficulty (harder variations)
Reps
Time under tension
Rest periods
Angles and leverage
Alos, you do not have to change the exercise to increase intensity, you can manipulate your work-to-rest ratio. Chris uses a clean three‑tier system for each level:
LEVEL | WORK | REST
Beginner | 30 seconds | 30 seconds
Intermediate | 40 seconds | 20 seconds
Advanced | 45 seconds | 15 seconds
Basically, this translates to less rest plus more work equals more tension which equals to more growth.
Begin by picking the level that matches your current ability. Chris is going Intermediate today with this six-exercise arm-building routine; but you can start wherever you need. No weights. No excuses. Just pure bodyweight intensity. If you do not have dip bars, grab two sturdy chairs and you are good to go.
1. Supinated Pseudo Planche Push-Up: Targets biceps, chest, and the deep fibers of your triceps.
2. Wide Australian Pull-Up: Lights up your lats, rear delts, and upper back while giving your biceps a serious pump.
3. Skull Crushers (Bodyweight Version): Triceps killer! And one of the best ways to build arm thickness without equipment.
4. Dips: Chest, shoulders, triceps: this is the holy trinity of upper-body strength.
5. Wide Australian Pull-Up (Round 2): Volume is your friend. Hit the back and biceps again.
6. Pike Push-Ups: Finish with shoulder and triceps dominance.
If you want to follow along with today’s workout, download the ThenX app on the App Store or Google Play for free. You will get the full routine, timers, progressions, and weekly scheduling tools.
Six exercises. Your pace. Your level. Your transformation.
Follow THENX on Instagram:
For the music in this video:
https://soundcloud.com/chrisheria
Heria Shirts and Gear here: https://chrisheria.com/
BECOME A THENX MEMBER: https://thenx.com/
SHOP THENX: https://thenx.com/shop
VIEW OUR EVENT CALENDAR: http://thenx.com/blog/events/
4 Kommentare
https://sakr-eg.jimdosite.com/blog/shrk-nql-aafsh-bmk/
https://emc-mee.jimdosite.com/blog/moving-furniture-abha/
https://emc-mee.jimdosite.com/
https://emc-mee.jimdosite.com/blog/cleaning-jeddah/
https://emc-mee.jimdosite.com/my-services/
https://www.sbnation.com/users/mycanadafitness
https://sakr-eg.jimdosite.com/moving-furniture-jeddah/
https://seg7544.wixsite.com/my-site-1/post/%D8%B4%D8%B1%D9%83%D8%A9-%D9%86%D9%82%D9%84-%D9%88%D8%AA%D8%BA%D9%84%D9%8A%D9%81-%D8%B9%D9%81%D8%B4-%D8%A8%D8%A7%D8%A8%D9%87%D8%A7
https://seg7544.wixsite.com/my-site-1
https://companyservice33.weebly.com/blog1/8069015
https://companyservice33.weebly.com/blog1/1275122
https://companyservice33.weebly.com/blog1
شركة مكافحة حشرات بجدة وكذلك شركة كشف تسربات المياه بجدة وتنظيف خزانات وتنظيف الموكيت والسجاد والكنب والشقق والمنازل بجدة وتنظيف الخزانات بجدة وتنظيف المساجد بجدة شركة تنظيف بجدة تنظيف المسابح بجدة
https://jumperads.com/jeddah/anti-insects-company-jeddah.html شركة مكافحة حشرات بجدة
https://jumperads.com/jeddah/water-leaks-detection-company-jeddah.html شركة كشف تسربات بجدة
https://jumperads.com/jeddah/jeddah-company-surfaces.html شركة عزل اسطح بجدة
https://jumperads.com/jeddah/jeddah-company-sewage.html شركة تسليك مجاري بجدة
https://jumperads.com/jeddah/jeddah-cleaning-company-sofa.html شركة تنظيف كنب بجدة
https://jumperads.com/jeddah/jeddah-cleaning-company-mosques.html شركة تنظيف مساجد بجدة
https://jumperads.com/jeddah/jeddah-cleaning-company-Carpet.html شركة تنظيف سجاد بجدة
https://jumperads.com/jeddah/jeddah-cleaning-company-tanks.html شركة تنظيف خزانات بجدة
https://jumperads.com/jeddah/jeddah-cleaning-company-swimming-bath.html شركة تنظيف وصيانة مسابح بجدة
https://jumperads.com/jeddah/jeddah-cleaning-company-Furniture.html شركة تنظيف الاثاث بجدة
https://jumperads.com/jeddah/jeddah-cleaning-company-home.html شركة تنظيف شقق بجدة
https://jumperads.com/jeddah/jeddah-cleaning-company-Carpets.html شركة تنظيف موكيت بجدة
https://jumperads.com/jeddah/jeddah-cleaning-company.html شركة تنظيف مجالس بجدة
https://jumperads.com/jeddah/jeddah-cleaning-company-house.html شركة تنظيف منازل بجدة
https://jumperads.com/jeddah/jeddah-cleaning-company-Villas.html شركة تنظيف فلل بجدة
https://jumperads.com/jeddah/jeddah-cleaning-company-curtains.html شركة تنظيف ستائر بجدة
https://jumperads.com/jeddah/jeddah-company-tile.html شركة جلي بلاط بجدة
https://jumperads.com/mecca/anti-insects-company-mecca.html شركة مكافحة حشرات بمكة
https://jumperads.com/mecca/water-leaks-detection-company-mecca.html شركة كشف تسربات بمكة
https://jumperads.com/mecca/mecca-company-surfaces.html شركة عزل اسطح بمكة
https://jumperads.com/mecca/mecca-company-sewage.html شركة تسليك مجاري بمكة
https://jumperads.com/mecca/mecca-cleaning-company-sofa.html شركة تنظيف كنب بمكة
https://jumperads.com/mecca/mecca-cleaning-company-mosques.html شركة تنظيف مساجد بمكة
https://jumperads.com/mecca/mecca-cleaning-company-Carpet.html شركة تنظيف سجاد بمكة
https://jumperads.com/mecca/mecca-cleaning-company-tanks.html شركة تنظيف خزانات بمكة
https://jumperads.com/mecca/mecca-cleaning-company-swimming-bath.html شركة تنظيف وصيانة مسابح بمكة
https://jumperads.com/mecca/mecca-cleaning-company-Furniture.html شركة تنظيف الاثاث بمكة
https://jumperads.com/mecca/mecca-cleaning-company-home.html شركة تنظيف شقق بمكة
https://jumperads.com/mecca/mecca-cleaning-company-Carpets.html شركة تنظيف موكيت بمكة
https://jumperads.com/mecca/mecca-cleaning-company.html شركة تنظيف مجالس بمكة
https://jumperads.com/mecca/mecca-cleaning-company-house.html شركة تنظيف منازل بمكة
https://jumperads.com/mecca/mecca-cleaning-company-curtains.html شركة تنظيف ستائر بمكة
https://jumperads.com/mecca/mecca-cleaning-company-Villas.html شركة تنظيف فلل بمكة
https://jumperads.com/mecca/mecca-company-tile.html شركة جلي بلاط بمكة
https://www.atar-almadinah.com/%D8%B4%D8%B1%D9%83%D8%A9-%D8%AA%D8%AE%D8%B2%D9%8A%D9%86-%D8%B9%D9%81%D8%B4-%D8%A8%D8%A7%D8%A8%D9%87%D8%A7.html
https://www.atar-almadinah.com/%D8%B4%D8%B1%D9%83%D8%A9-%D8%AA%D8%BA%D9%84%D9%8A%D9%81-%D8%A7%D9%84%D8%B9%D9%81%D8%B4-%D8%A8%D8%A7%D8%A8%D9%87%D8%A7.html
https://www.atar-almadinah.com/%D8%B4%D8%B1%D9%83%D8%A9-%D8%AA%D8%BA%D9%84%D9%8A%D9%81-%D8%A7%D8%AB%D8%A7%D8%AB-%D8%A8%D8%A7%D9%84%D8%B1%D9%8A%D8%A7%D8%B6.html
https://www.atar-almadinah.com/%D8%B4%D8%B1%D9%83%D8%A9-%D8%A7%D9%84%D8%B5%D9%81%D8%B1%D8%A7%D8%AA-%D9%84%D9%86%D9%82%D9%84-%D8%A7%D9%84%D8%B9%D9%81%D8%B4-%D8%A8%D8%A7%D9%84%D8%B1%D9%8A%D8%A7%D8%B6.html
https://www.atar-almadinah.com/%D8%B4%D8%B1%D9%83%D8%A9-%D9%86%D9%82%D9%84-%D8%B9%D9%81%D8%B4-%D8%A8%D8%A7%D8%AD%D8%AF-%D8%B1%D9%81%D9%8A%D8%AF%D8%A9.html
https://www.atar-almadinah.com/%D8%A7%D8%B1%D8%AE%D8%B5-%D8%B4%D8%B1%D9%83%D8%A7%D8%AA-%D9%86%D9%82%D9%84-%D8%B9%D9%81%D8%B4-%D8%A8%D9%8A%D9%86-%D8%A7%D9%84%D9%85%D8%AF%D9%86.html