March 13, 2018

Bodybuilding Workout Tips For Bigger Arms

Arm workouts

Most bodybuilding workout warriors want bigger, more defined arms. This is not much of a surprise considering the number one body part bodybuilders want to develop are their arms. The men want to build more muscle, and the women want toned, shapely arms.

The good news is getting bigger arms can be quite easy as long as you understand the proper bodybuilding workout routine principles below.

Yes, you can develop bigger, more cut arms with minimal time invested in the gym.

Here are a few bodybuilding workout tips you should be incorporating into your weight training workouts in order to develop muscular arms.

1. Stick to multi-jointed exercises.

When training the chest, shoulders, and back make sure you focus on multi-joint exercises. What this does is work, secondarily, the arms. The arms are defined as the biceps, and triceps.

A good example of multi-jointed exercises are the bench press, shoulder press, row, pull down, and good old fashion pushup.

2. Boost up your intensity.

In order to stimulate arm muscle growth using your bodybuilding workout program you must increase your effort. Force the muscles to adapt, and grow. Increase the weight training weight, reps, or decrease the rest between sets. Make your bodybuilding workout progressive in nature. Keep trying to beat the reps, and weight you accomplished the previous arm workout.

3. Limit the number of arms sets.

This weight lifting tip may puzzle you. No, it is not a misprint. You want to keep the number of arm sets to a minimum to avoid overtraining.

A majority of bodybuilders overtrain their arms because they want to increase the size, and definition so badly. The more is better theory does not apply in bodybuilding.

You want to increase your intensity, tax the arms with a few sets, and begin the muscle building recovery process that immediately begins after an effective bodybuilding workout.

4. Train your triceps.

The triceps make up a majority of your arm's muscle size. Make sure you do close grip bench presses, dips, and push downs to ultimately increase your triceps muscle tone.

Make sure you focus on increasing your intensity during the minimal sets you perform.

5. Get adequate rest between training sessions.

This is the biggest mistake most bodybuilders make. They simple follow the more is better theory. Little do they know, more is a detriment to your bodybuilding workout results.

Each additional arm set performed cuts into the recovery ability of the muscle. Remember, the bicep, and triceps grows while resting, not during the workout.

I always recommend 6-10 days between arm workouts. As far as the number of sets, 2 sets of 2-3 exercises for the arms is optimal for growth. In other words, if you spend more than 10 minutes on your arms, you are overtraining.

Here is a good bodybuilding workout routine tip to determine the exact number of rest days between training sessions. Track your weight, and reps. If your strength continues to increase, you are resting optimally. If the weight plateaus, or decreases, add additional muscle building rest days between workouts.

Here are 5 bodybuilding workout tips to help you optimize your workout time by yielding greater workout results per time invested.

March 12, 2018

Weight Lifting Workouts

Weight Lifting Workouts For Insane Muscle Growth

Weight lifting workouts are the cornerstone of any successful muscle gain program. Without the proper stimulation, your muscles simply will not grow. If you're trying to build muscle mass but don't know how to structure your weight training workouts for muscle growth look no further.

While everybody knows that weight training is the way to go if you want to build muscle mass. Very few people understand the basics of designing a growth stimulating workout. Listed below is the framework that I use to put together 90% of my weight lifting workouts.

Weight Lifting Workouts

Before we get into the workout structure, It's important to talk about the muscle building process and how it works. Here's a simplistic overview of how the muscle building process works:

In order to build muscle mass you must first stimulate muscle growth with intense weight lifting workouts. After you have given your body a reason to grow, you must then focus your attention on fueling muscle growth. Just like your car, your body will not function properly without the right fuel (nutrients). After you have put in the hard work to stimulate and fuel muscle growth, you must give your body a chance to actually grow. The fancy term for this process is rest and recovery.

That's really all there is to the muscle building process. Armed with this knowledge, you should have a better than average idea of what it takes to build muscle.
Here's the formula for growth stimulating weight lifting workouts

1.) Always perform a complete warm up prior to jumping into any weight lifting workout. If yo decide to skip the warm-up and jump right into your workout, you will get hurt!

2.) limit the duration of your weight lifting workouts to 60 minutes max. I personally like to design them to complete in under 45 minutes. There are two reasons that I strictly follow this methodology.

The first reason is that studies have shown that the muscle building hormones begin to spike within 30 - 45 minutes. If you continue to train past the 60 minute threshold the muscle building effect of your workouts will not be as effective as an intense weight training session during your bodies peak hormonal period.

The second reason is that you'll have a very hard time maintaining the proper muscle building intensity level for more than 60 minutes. Another way to say it is - If you are able to train for 2 - 3 hours, chances are your workouts are not intense enough to stimulate muscle growth.

Besides, who has the time to commit to 2 -3 hours a day in the gym anyway?

3.) Design the majority of your workouts around compound exercises like squats, bench press, dead lift, rows etc. If you really want to add an isolation exercise into the mix, make sure that you only perform it after you have completed at least 1 heavy compound movement.

4.) Train heavy to stimulate muscle growth. If you're serious about building as much muscle mass as quickly as possible you need to train with heavy weights through a complete range of motion. I've found the 6 - 8 repetition range to be effective for most body parts.

5.) Incorporate stretching and flexibility into your weight training routine by stretching between sets.

6.) Focus on only 1 or 2 body parts per workouts max! If you want to stimulate muscle growth you need to hammer each muscle group with heavy weights. If you're trying to cram in 3 or 4 different body parts you will not be able to train heavy enough towards the end of your workout.

7.) Perform between 2 - 4 sets of each exercise beginning with your heavy compound exercises first and moving on to your secondary isolation exercises second.

8.) Rest for 2 - 3 minutes between sets. This is enough time to allow for complete muscle recovery, but not so long that your body cools down between sets.

9.) Train each body part only 1 time each week. This will allow for full muscular recovery between workouts.

Here's what a typical chest and bicep workout looks like following this model:
  • Bench Press - 4 warm up sets, then 3 sets of 6 - 8 reps.
  • Dumbbell Incline Press - 2 sets of 6 - 8 reps.
  • Straight Bar Curl - 4 warm up sets, then 3 sets of 6 - 8 reps.
  • Alternating Dumbbell Curl - 2 sets of 6 - 8 reps.
While it may seem counter intuitive to limit your weight lifting workouts to 60 minutes, you'll soon find that you can actually train with heavier weights and wind up stimulating more growth in the process!

March 11, 2018

Building Muscle

Building Muscle - The 5 Best Muscle Building Exercises

Everybody wants to build more muscle and look great but not everyone knows the best muscle building exercises. Sometimes it gets hard with so many people telling you about "this" great exercise or "this" way of training that you don't know where to start. Luckily there are some common exercises that every single bodybuilder on the planet uses and always will.

Building Muscle

Before we get into the best muscle building exercises, let's discuss what creates a good exercise. Compound movements are those that include more than one joint and muscle whereas isolation movements are those that focus on one target muscle and are single jointed exercise.

To give an example, a overhead barbell shoulder press uses two joints (elbow and shoulder) and activates more than one muscle (deltoid, tricep, and trapezius) making it a compound exercise.

A bicep curl is what's called an isolation exercise as it uses the elbow joint alone and the bicep is the muscle performing the main contraction.

Compound exercises are known to speed up the metabolism and instigate more growth compared to that of an isolation exercise. Isolation exercises do still have their place and I use them every day to target smaller muscle groups in order to fine tune parts of my body.

Compound exercises are what every beginner, intermediate, and experienced lifter use. This is why compound exercises are the best muscle building exercises and isolation are more fine tuning exercises.

The 5 Best Muscle Building Exercises:

Squat: Yep, you guessed it. This is number one. Why? It involves every muscle in the legs, core, and lower back making it one of the best muscle building exercises of all time. This is great exercise for building lower body strength and mass. Don't be tempted to go 'ass to grass' on this one as many 'hardcore' lifters will tell you to. Going lower than parallel shifts the focus away from the target muscles (quadriceps and hamstrings) and places unnecessary strain on the knee joint. Constant tension on the target muscle is what we want and going too low shifts the tension to other areas. If you are not comfortable with squats, try a 90 degree leg press instead.

Pull-Up: This is a hard one but if you can master this move, expect your back to grow! This move targets the core, biceps, latissimus dorsi (lats), trapezius (traps), and deltoids. This move will give you an amazing v taper and your strength will explode. Try using a lateral pulldown machine instead to work up to doing a pull-up.

Push-Up: This is often neglected by many lifts due to it being a bodyweight exercise and people prefer to push more weight. If you can't do push ups non-stop for 60 seconds then you have no business getting under a bar loaded with weights. Work your core, shoulders, legs, triceps, and chest muscles with this power move. If you can already smash out push-ups, try adding a clap to each push-up to really turn up the heat. For theses reasons, the push-up is one of the best muscle building exercises.

Military Press aka Shoulder Press: This move is killer for creating boulder shoulders and a killer physique. Using almost every muscle in the upper body, the shoulder press makes the cut for one of the best muscle building exercises. Use dumbbells or a barbell to transform your shoulders and amplify your strength. If you are a new and wish to increase your confidence first, use a machine shoulder press.

Clean and Press: This is one of the best muscle building exercises yet hardly anybody does this exercise as it is considered more of an Olympic lift rather than a bodybuilding lift. Any bodybuilder that does clean and presses is one that is focused on results. This move uses almost every muscle in the body. Picking a heavy barbell up off the ground and launching it above your head is hard but effective. Another benefit from this move is its effect on your metabolism. Studies show when training the entire body in one workout, fat burning is increased dramatically for the next 24 hours.

These are the foundation exercises behind any well thought out program designed to create results. You may be wondering why I didn't include the deadlift. Yes, this creates amazing power and strength but it is extremely risky and many injuries come from this move. For this reason it did not appear on the list. The exercises above are what I truly believe to be the best muscle building exercises available.

March 10, 2018

Know How to get Bigger Arms

Big arms and bodybuilding go together like Coffee and Coffee-mate, don't you think? In fact, I think a lot of us (especially men) would have first grabbed a weight or walked into a gym dreaming of massive python-like arms!

Know How to get Bigger Arms

However, the problem is that many think that they will be able to build great arms by performing endless bicep curls till the cows come home. Well, sorry to burst your bubble, but doing so will not create large arms. In fact, you'll be on your way to the point of diminishing returns in no time.

Here's why - Your upper arm is made up of two major muscle groups -- the biceps and the triceps, and many lifters make the mistake of only training the biceps, failing to realise that the triceps only make up two-thirds of the upper arm mass. The triceps are a beautifully-shaped muscle when well developed. Surprised?

I've had friends who want bigger arms but only ask me what the best biceps exercises are. I normally end up giving them my favourite triceps exercises instead.

For good arm development, allocate a few more sets for your triceps rather than biceps. If you always start your arm training with your biceps first (almost everyone I see in the gym does this), try switching the order. Train your triceps first before you train your biceps.

Though you should always strive for a balance of all muscle groups, trust me when I say that if your biceps development are weaker but if you possess well developed triceps - your arms would still look spectacular! The same can't be said for the reverse.

The bottomline? If you want big arms, get big triceps!
March 09, 2018

Know How to Tone Your Arms

If you believe that only fat people have flabby arms, then you are in for a big surprise. The truth is, most women within the range of average body weight are tormented by the unsightly appearance of flabby arms. These are the same women who struggle to find the right solution to their problem and some of them even consider surgical options such as arm liposuction to get rid of the flab.

How to Tone Your Arms

If only everyone could afford such an expensive surgical procedure. The good news is, you do not have to go through surgery to learn how to tone your arms. There is a safe and natural way to do just that. And it would not hurt you to try this out and make the most out of this very simple strategy.

So how to tone your arms? The obvious answer is through arm exercises that deliver. Yes, there are specific exercises that address the issue of flabby arms and you can this even at the comfort of your own home and read the results afterwards. These exercises are divided into two categories: exercises with weights, and those that do not use weights. Keep in mind that though the exercise is the same, different people might respond to this exercise in varied ways. Some gain results very quickly while others are quite slow with their progress.

Here are some of the things you can do in order to learn how to tone your arms:

How to tone your arms with weights

You can choose to use a 3lb to 5lb dumbbell for this particular exercise. The trick is to do dumbbell or barbell curls in order to tone your arms. Each curl is one rep and ten repetitions comprise a single set. Doing three to five sets is enough for this particular workout regimen. The key factor to take note of is to perform each rep slowly and accurately. Proper execution of the routine ensures that you are toning your arms well, thus, results will come in quickly.

How to tone your arms without weights

Stand with feet shoulder-width apart. Step one foot forward and slightly bend at your knees. This is actually a boxer stance. After assuming the position, execute punching movements with each of your fists in alternating manner. You decide if you start with your left arm or your right one. Punch the air in front of you as if there's an invisible punching bag present. Do 20 punches for good measure and make sure that each punch is intense. Remember to always make sure that your arms are at shoulder level in every punch that you make.
After that, punch the air above your head, as if there's an invisible punching bag there. Extend your arms at full length in every punch and feel the muscles in your arm stretch while doing the punching.
20 punches in front and 20 punches above the head make up one set. Do three sets per session and you're good to go. Once you get the hang of it, you can increase to five sets.

One of your greatest fears when it comes to learning how to tone your arms, is when you might be toning so hard that you are actually building muscles on your arms. If you're a woman, then that is something you do not want to happen. Keep your dumbbell weights to at most five pounds in order to avoid building bulk. This ensures that you are just toning and firming your arms and not really wanting to build big muscles on that specific area.
March 08, 2018

Good Chest Workout

Good Chest Workout - Give This a Try!

Looking for a good chest workout? Well, look no further because this one is amazing! It's somewhat advanced in the sense that it incorporates a lot of sets so if you find it too difficult, you can just cut back on the training volume if need be.
Good Chest Workout

This particular workout is designed to add lean tissue (muscle) to the chest so if you don't want to do that, you can cut back in the volume (as mentioned above) and work within higher rep ranges. More on that will be discussed below. Without further ado, here's the workout.

Good Chest Workout

Exercise #1 - Barbell Bench Press: The bench press is my absolute favourite exercise and is a staple exercise of any good chest workout. As a matter of fact, as soon as I finish up writing this article, I'm going to go do a chest workout and I'll start it off with the bench press - as I always do. Bench pressing is great for developing the chest, front of the shoulders and the triceps (back of the arm).

There's all sorts of modifications and variations that can be done but for this particular workout you're going to keep things simple and utilize the standard technique. The "standard technique" has your elbows and wrists aligned as your arms are bent. You'll want to lower the barbell down to your nipple area and exhale as you push the bar upwards.

- Perform 3 Sets 
- 8-12 Repetitions For Bulking 
- 12-15 Repetitions For Toning 
- Rest 1-2 Minutes Between Sets (Longer Rest For Heavier Loads)

Exercise #2 - Incline Dumbbell Press: The incline dumbbell press - and incline presses in general - are a great way to target the upper portion of the chest. The same techniques apply with the incline dumbbell press as with the barbell bench press - keep your wrists aligned with your elbows as your arms are bent etc.

You'll likely find the incline presses to be more challenging than the flat and decline presses and you'll have to use lighter weights. This is normal and it's just because you're targeting a completely different muscle within the chest. To be specific, when you're pressing at an incline, you're working the pectoralis minor and with the flat and decline presses, there's more involvement from the pectoralis major.

- Perform 3 Sets 
- 8-12 Repetitions For Bulking 
- 12-15 Repetitions For Toning 
- Rest 1-2 Minutes Between Sets (Longer Rest For Heavier Loads)

Exercise #3 - Dips: Dips are a great exercise to target the lower aspect of the chest and the triceps (back of the arm). Make sure you lean forward a bit and if you feel any discomfort within the shoulders as you're performing the exercise, limit your range of motion (don't go down so far) and if that doesn't help, stop and move on to something else.

- Perform 3 Sets 
- As Many Repetitions As You Can 
- Rest 1-2 Minutes Between Sets
March 07, 2018

Best Bicep Workout for Outstanding Arms

Very regularly the more muscles that are targeted around the body within a workout plan, the better.

It is believed that fat often gathers around the top half of a person's arm, and the act of working out those biceps in particular can help transition that area of the arm into muscle. And, knowing what the best bicep workout are can prove extremely useful in this case for this especially.

Best Bicep WorkouT

One of the best bicep workout you can do is said to be alternate curls. When using dumbbells, position each hand so that it hangs close to your sides. Have the ends of the dumbbells pointing away from the front and back of your body.

Then, gradually begin to bring a dumbbell one by one up in the path of the shoulder, while keeping the palms facing the ceiling while you raise the barbells up. As the pressure should be focused on the bicep region, it's best to bring the dumbbells close to but not actually let them to come into contact with the shoulder. Either in by standing or sitting down using an exercise bench, you can execute alternating curls.

Keeping the tension on the biceps while performing this exercise is vital. Therefore, the wrists and elbows should be doing most of the work and never the back muscles.
Next, on the list of exercises considered to be one of the best bicep workout out there is drag curls. Barbells are essentially used instead of dumbbells with similar range of motion as you would do when doing alternating curls.

This is an exercise that should be performed while standing up.

There is also the reverse version of the barbell curl which is considered to be amongst the best bicep exercises. What it entails is for your palms to be facing down and bringing the bar up to your chest.

Hammer curls with a cable rope pulling machine is another one of the best bicep workout to work out the arms.
Take a hold of the handle of the cable standing up, and with your elbows and palms by your sides bring it up.

To make certain that the back does not get harmed refrain from rocking.

The best bicep workout is really what you find to be the most ideal exercise for you. Through practicing these exercises regularly, you are bound to find your arms appearing more toned and muscular than ever before.

March 06, 2018

Bowflex Exercises and Workouts

Bowflex Exercises and Workouts Guaranteed to Build Muscle

Bowflex Exercises

If you're shopping for a Bowflex Home Gym you probably want to know which Bowflex exercises and workouts will build muscle ... and do it fast. As someone who's worked out on a Bowflex since college (I'm now in my late 20s), I've tried virtually exercise you could think of and even made some up.

So, if your working out on a Bowflex or planning on it, here's some muscle blasting exercises that will deliver amazing results!

Bowflex Exercises - Compound Workouts: Compound exercises kick-butt for building size and overall body development. They work by stressing your body across multiple muscles and joints at once.

Compound exercise benefits include:

o Develop overall size and mass. 
o Improve core strength and appearance 
o Lift heavier and deliver more explosive power

Kick-butt Bowflex compound exercises:

o Chest - bench press, incline press 
o Back - back rows, pull downs 
o Thighs - squats, leg presses 
o Shoulders - shoulder press, upright row 
o Calves - standing calve raises 
o Biceps - bicep curls 
o Triceps - tricep extensions 
o Abs - sit-ups, oblique

Bowflex Exercises - Isolation Workouts: Isolation exercises are highly effective for developing individual muscle groups and etching out separation and definition. They work by stressing individual muscles at a time.

Kick butt Bowflex isolation exercises:

o Chest - chest flys, pull-overs 
o Back - pull-overs, reverse flys 
o Thighs - leg extension, leg curls 
o Calves - single calve raises 
o Biceps - single bicep curls 
o Triceps - single tricep extensions, kickbacks 
o Abs - crunches, twisting crunches

The concept of compound and isolation exercises is simple yet the results are profound!

With a Bowflex you get the best of both worlds with up to 100 exercises to work every body part.