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There are also possible biceps workouts with a towel or rope: Towel biceps curls like: https://www.youtube.com/watch?v=Ir4lG8xKD1Q or http://www.healthylivingart.com/strength-training/home-grown-arms.html or using a partner: http://kalimuscle.com/kalis-blog/biceps-curl-using-plastic-bag-or-towel/ Also, you could perform pullups on a door, which is ...


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You could try sitting down with one ankle crossed over the other leg. Then, using the bicep closest to the crossed over leg, raise it. I read this from Bret Contera's Bodyweight Strength Training Anatomy.


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Due to the anatomy of the upper arm, I think you’ll need to concentrate on trying to perform exercises that allow you to “curl” your arm while also providing some level of resistance. With that in mind, you might consider: Door way row with one arm. Inverted rows with an underhand grip if you can adapt a table or some other structure to support your ...


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You are right, you can't recover as well as you could when you were in college. Such is the nature of the human body. However, you can do a few things to give your body the best chance at recovering: Eat enough. If you want to progress and work at 70-90% RM in your gym workouts then you need to eat enough to help your body recover. Work out your TDEE and ...


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Also consider getting some washers and/or microplates to allow for microloading. I say washers because I read somewhere that they're significantly cheaper and work, but I haven't even tried micro loading myself so I can't recommend anything.


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To improve your OHP do more volume of OHP. Trust the 5x5 program and add accessories but not to the detriment of your main lifts, dips and chins are fine. For accessory work after 5x5 consider the PHUL program which will prescribe you those exercises. Texas Method or 5/3/1 is usually the go-to for strength, for aesthetics consider Jacked & Tan 2.0 or ...


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As mentioned above, "towel curls" are typically the go-to action, using items you have in your house. Similar exercises involve placing your hands on a fixed counter or bar and straining against the fixed object (although I would warn you to pick something firmly moored. It's surprisingly easy to uproot a kitchen counter or porch railing because they're ...


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A useful resource when looking for targeted exercises is ExRx.net. It isn't comprehensive but it is close. It also shows the mechanics of many exercises which shows why you have a problem. To work the biceps you need to be contracting the arm from the extended position to having your hands approach your shoulder. Without lifting objects or pulling your ...



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