Building The Biceps Through Suspension Training

 Bodyweight Training can be very interesting when it comes to certain aspects of it. The pushing, pulling, squatting and all its variations can have an impact on how you apply things in everyday life. It's really one of the GOATs of Exercise you can do anytime and anywhere next to Isometrics. 

A solid form of doing Bodyweight work is through Suspension Training or Suspension Calisthenics where you can hook or hang a strap and do many more exercises than if it was just you alone. It opens a gateway to another realm of fitness and conditioning. For Strength Training purposes, its important to note that like with weight training, Suspension work is most effective when you can control the movement and utilize tension or in other words Muscle Control to target certain muscles. Because it's bodyweight, you're the true engine and driver as opposed to moving a inanimate object like a Barbell or Dumbbell.

It's interesting that with a Suspension, you can switch from one exercise to the next by placing your feet in a certain position or lean back a bit more to make certain exercises harder or easier depending on what you're shooting for. For instance, targeting the biceps and forearms in this format would be to lean back enough to where you can have a good grip on the handles, turn the palms towards your face and Curl the arms until the full movement reaches eye level like so here.

Working the arms this way gives off different vibes of control and technique despite it being a low-skilled movement. Within your control, put the tension into the biceps as you move and feel as you pull into the handles. curl your wrists as well which can also target the forearms as well. Now remember, although you're specifically targeting a body part, you still need to stabilize yourself within your foot placement, keeping your core and back tight and bring the hips within alignment in order to make the movement as bad ass as possible. 

Will this movement give you cannonball 24 inch pythons? Most likely not but you can build some solid natural strength and muscle doing this particular move. Because of movements like these along with rows and pull-ups, you can have some powerful arms that are not only functional but can keep your joints, tendons and ligaments strong as well. You don't even need to do a ton of reps to get results. As a matter of fact, don't focus so much on the number of reps themselves unless you have a specific goal in mind, focus on the tension you put into it and work the technique. Don't even go to failure, once you hit a certain point where you may have 2-3 reps left in you, hold the top of the movement in an isometric fashion for a few seconds to end a good set. 1-2 sets is more than enough. Train to stimulate, not annihilate.  

Strength comes in many forms and when you can control your strength, you can control other aspects of your being. Have fun with these, check out Suspension Calisthenics and be amazingly awesome. May your journey bring you much success and keep killing it. Have a great Sunday.