How to Increase Muscle Mass
How to increase muscle mass takes two critical parts. Each one is important and many people fail to increase lean muscle tissue because they do not understand how important each one is to the other. You need to lift weight and eat the right amount of carbs, proteins and fiber. When you combine both of these ingredients, you can explode your muscle gains.
First off you need to understand that in order to gain muscle mass you need to lift heavy. Each set and rep must test your muscles to their maximum. If you lift to failure each time you complete a set, you will be placing the muscles under the most stress possible. Note we are not talking about lifting 20 reps at a somewhat reasonable weight until you tire. I am talking about low repetitions with heavy weights. Place the muscles under heavy stress and you gains will skyrocket. The muscles fiber need to be destroyed, it's the only way you can build new muscle. Once the muscles have been destroyed you body immediately begins sending nutrients to the muscle in order to repair it. It's why you dietary intake is so vital.
Learning how to increase muscle mass includes proper nutrition. You should be consuming at least 1.5 grms of protein for men and 1.0 grms of protein for women. You need to stick to complex carbs. They help keep your blood regulated and will give you the energy you need throughout the day. Fiber intake should be increased slowly. Fiber helps take the excess nutrients out of body we do not need and helps push fat through the digestive system, instead of storing it.
One of the biggest mistakes people make when trying to pack on lean muscle mass is forgetting about the post workout meal. This one meal may be the most important meal you eat each day. It needs to be packed full of complex carbohydrates. The carbs help repair the muscles you damaged faster. A healthy dose of complex carbs 30 minutes after each workout will help you gain size and help aid in refueling your body. When you workout and place your muscles under stress and damage them, they need repaired. The best way to repair them is with a post workout meal.
You should start listening to professional advice. You will never get the gains you desire unless you educate yourself. Quit listening to the rogue advice you hear in the gym, though it can be great advice, it's best to learn from those who have accomplished what you want. Visit: How to Increase Muscle Mass and find a program that suits your needs.
Wednesday, May 14, 2008
How to Get Unbelievably Pumped And Bulging Biceps By Doing These Five Exercises A Certain Way
How to Get Unbelievably Pumped And Bulging Biceps By Doing These Five Exercises A Certain Way
Arms that ripple with muscle and strength are just plain out sexy! Women absolutely love to see a man with nice strong arms and men love to see women with arms that are toned and shapely and do not look like a pair of bat wings flapping in the wind. So what do you need to do to get your arms in shape and make sure they stay that way?
The Secret to getting unbelievable pumped up and ripped biceps is to use a technique called drop-setting. You do a drop set by performing an exercise at a weight that you can barely lift for 10 to 20 repetitions. After the last rep, drop the weight (usually by 5 to 10 pounds) and do another 10 to 20 reps. After the second set, drop the weight once more and do another 10 to 20 reps.
This amazing method will not only leave your arms feeling outrageously pumped, but after a few weeks you will start seeing arm muscles pop out you didn't even know you had.
Here are a few simple exercises that you can drop-set that will quickly strengthen the biceps, increase their size and improve their tone:
1. Barbell Curls: Take hold of the barbell with your palms facing up and hands shoulder width apart. Your feet should also be line up with your shoulders. Keeping your elbows firmly at your side and slowly raise the bar until your forearms are upright. Slowly lower the barbell back to the start position and repeat.
2. Lying Straight Bar Cable Curls: Using both hands and an underhand grip take hold of a short cable bar attached to a low pulley. Now lie down on your back with legs straight and feet against the frame of the pulley. With the cable bar resting on your thighs and your arms slightly bent slowly curl the bar towards your chest squeezing the biceps for a count of one then slowly return to the starting position. Make sure that you keep your legs straight and your head down at all times.
3. Curl Bar Preacher Curls: When doing this exercise you will be sitting at a preacher bench with your armpits resting at the top of the pad and the backs of your arms firmly against the arm pad. Now holding a barbell place your hands shoulder widths distance with your palms facing up. Curl the barbell up until your forearm is facing you're upper arm. Slowly lower the barbell back to the start position and repeat.
4. Incline Dumbbell Curl: Using an incline bench you need to sit at a 45-60 degree angle. Let your arms hang down straight holding a dumbbell in each hand with your palms facing out, away from your body. Now with your elbows held firmly at your sides raise both dumbbells at the same time as if to touch your shoulders. Slowly lower your arms to the start position and repeat.
5. Hammer Dumbbell Curls: You can do these either standing or sitting and the exercise is similar to the dumbbell bicep curls except that your wrist will not turn. Holding a dumbbell in each hand you will slowly lift the dumbbells at the same time as if you want to touch your shoulders. Squeeze the muscle for a count of one and return to the start position. Repeat 15 to 20 times.
All this will take only a few minutes of your time everyday. Of course, it has to be persevered with and not given up after a few days. Try these exercises and see the difference. If you do this regularly you'll be the proud owner some beautiful biceps will be the envy of everyone you know.
Steve Hochman is the founder of Next Level Fitness, Irvine. We specialize in using our exclusive 3-in-1 Personal Training system to melt fat fast and build healthy toned bodies. Personal Trainer Orange County, Irvine Personal Training, Weightloss - Next Level Fitnesshttp://www.irvineweightloss.com/
Arms that ripple with muscle and strength are just plain out sexy! Women absolutely love to see a man with nice strong arms and men love to see women with arms that are toned and shapely and do not look like a pair of bat wings flapping in the wind. So what do you need to do to get your arms in shape and make sure they stay that way?
The Secret to getting unbelievable pumped up and ripped biceps is to use a technique called drop-setting. You do a drop set by performing an exercise at a weight that you can barely lift for 10 to 20 repetitions. After the last rep, drop the weight (usually by 5 to 10 pounds) and do another 10 to 20 reps. After the second set, drop the weight once more and do another 10 to 20 reps.
This amazing method will not only leave your arms feeling outrageously pumped, but after a few weeks you will start seeing arm muscles pop out you didn't even know you had.
Here are a few simple exercises that you can drop-set that will quickly strengthen the biceps, increase their size and improve their tone:
1. Barbell Curls: Take hold of the barbell with your palms facing up and hands shoulder width apart. Your feet should also be line up with your shoulders. Keeping your elbows firmly at your side and slowly raise the bar until your forearms are upright. Slowly lower the barbell back to the start position and repeat.
2. Lying Straight Bar Cable Curls: Using both hands and an underhand grip take hold of a short cable bar attached to a low pulley. Now lie down on your back with legs straight and feet against the frame of the pulley. With the cable bar resting on your thighs and your arms slightly bent slowly curl the bar towards your chest squeezing the biceps for a count of one then slowly return to the starting position. Make sure that you keep your legs straight and your head down at all times.
3. Curl Bar Preacher Curls: When doing this exercise you will be sitting at a preacher bench with your armpits resting at the top of the pad and the backs of your arms firmly against the arm pad. Now holding a barbell place your hands shoulder widths distance with your palms facing up. Curl the barbell up until your forearm is facing you're upper arm. Slowly lower the barbell back to the start position and repeat.
4. Incline Dumbbell Curl: Using an incline bench you need to sit at a 45-60 degree angle. Let your arms hang down straight holding a dumbbell in each hand with your palms facing out, away from your body. Now with your elbows held firmly at your sides raise both dumbbells at the same time as if to touch your shoulders. Slowly lower your arms to the start position and repeat.
5. Hammer Dumbbell Curls: You can do these either standing or sitting and the exercise is similar to the dumbbell bicep curls except that your wrist will not turn. Holding a dumbbell in each hand you will slowly lift the dumbbells at the same time as if you want to touch your shoulders. Squeeze the muscle for a count of one and return to the start position. Repeat 15 to 20 times.
All this will take only a few minutes of your time everyday. Of course, it has to be persevered with and not given up after a few days. Try these exercises and see the difference. If you do this regularly you'll be the proud owner some beautiful biceps will be the envy of everyone you know.
Steve Hochman is the founder of Next Level Fitness, Irvine. We specialize in using our exclusive 3-in-1 Personal Training system to melt fat fast and build healthy toned bodies. Personal Trainer Orange County, Irvine Personal Training, Weightloss - Next Level Fitnesshttp://www.irvineweightloss.com/
Six Exercises to Quickly Get the Triceps of a Fitness Model
Six Exercises to Quickly Get the Triceps of a Fitness Model
Have you ever looked at a person's arms and wished your arms could be cut like that? Perfect triceps that have what looks like the perfect imprint of a horseshoe etched into smooth skin. You don't have to be an award winning body builder like Arnold Swarchenegger or Miss Physique to have really great looking arms. All it takes is some dedication to getting in shape and doing some exercises.
Did you know that without physical exercises, the muscles just waste away and fat will get deposited all over your body? On top of that the digestion and metabolism functions of your body get impaired and the breathing capacity of your lungs goes down. Your body is not designed to metabolize fat well unless you perform some physical exertion.
Exercises are essentially means of straining various muscles of the body so that they become stronger. Triceps are important muscles that enable your arms to be raised and lowered and lift weight in the process so strengthening of the triceps is important. It is also surprisingly simple all you have to do exercise daily. These are the six exercises for quickly getting the triceps of a fitness model:
1. Bench Dips: Perform bench dips by placing your feet on one bench and holding another with your hands you slowly lower bench. Begin with 8 to 10 repetitions and as your strength increases so should the reps. You can also take a weight plate and place it on your lap for more resistance. This exercise is a sure fire way to blast your triceps and ignite major growth to make the back of your arms to make them more toned.
2. Close-Grip Bench Press: Lying on a bench you need to place your hands on a barbell with your hands about 6 to 7 inches apart, so that the focus is on your triceps. Slowly lower the weights to your chest while keeping your elbows close to your body. Push back to the start and repeat. Do 10 to 15 repetitions
3. Barbell Extension (Skull Crushers): In a standing position you need to hold the barbell above your head, making sure not to lock your elbows. Bending the elbows slowly lower your arms down behind your head, making sure to keep your elbows tucked in so the tension in on your triceps, then slowly raise the barbell back to starting position. Repeat 15 to 20 times, until you feel the burn in your triceps.
TIP: This exercise can be done either lying down or standing up with a barbell or dumbbells.
4. Cable Triceps extensions (Push Downs): Using a medium-length straight bar and keeping a body straight with knees slightly bent, tuck the elbows in and slowly push the bar down from the chest while concentrating on the triceps. Each rep is strictly controlled and concentrated. At the bottom position squeeze the triceps for a second or two. Do 3 sets for 15 to 20 reps. Once you are accustomed to the initial sets then you can increase the sets. Take a 30 second break between the sets.
TIP: This exercise can also be done lying down and reaching to the top of your head or sitting and reaching to pull up from behind your head.
5. Dumbbell Extension - Laying on your back hold a dumbbell over your head with both hand holding it under the inner plate using a heat shaped grip. Now with your elbows overhead extend your forearms straight up towards the ceiling by flexing your elbows and then lower the dumbbell back to the starting position. Palms facing in towards each other, lower dumbbells to ears then back up. Repeat 15 to 20 repetitions.
6. Dumbbell overhead press: This is also known as the shoulder press. All you need to do is to sit on a bench that provides vertical back support, pick a pair of dumbbells and raise the dumbbells overhead to the maximum and then bring them down to shoulder level. You can do these together or alternating.
These exercises may sound complicated and the thought of working out may sound scary. However remember the old adage that says, No pain no gain. So if you want to have those beautiful triceps and to have that sleek and toned look it's time to work up a sweat. So if you follow these six exercises it won't be long before you have the triceps of a fitness model.
Steve Hochman is the founder of Next Level Fitness, Irvine. We specialize in using our exclusive 3-in-1 Personal Training system to melt fat fast and build healthy toned bodies. Personal Trainer Orange County, Irvine weight loss, Personal Training - Next Level Fitnesshttp://www.irvineweightloss.com
Have you ever looked at a person's arms and wished your arms could be cut like that? Perfect triceps that have what looks like the perfect imprint of a horseshoe etched into smooth skin. You don't have to be an award winning body builder like Arnold Swarchenegger or Miss Physique to have really great looking arms. All it takes is some dedication to getting in shape and doing some exercises.
Did you know that without physical exercises, the muscles just waste away and fat will get deposited all over your body? On top of that the digestion and metabolism functions of your body get impaired and the breathing capacity of your lungs goes down. Your body is not designed to metabolize fat well unless you perform some physical exertion.
Exercises are essentially means of straining various muscles of the body so that they become stronger. Triceps are important muscles that enable your arms to be raised and lowered and lift weight in the process so strengthening of the triceps is important. It is also surprisingly simple all you have to do exercise daily. These are the six exercises for quickly getting the triceps of a fitness model:
1. Bench Dips: Perform bench dips by placing your feet on one bench and holding another with your hands you slowly lower bench. Begin with 8 to 10 repetitions and as your strength increases so should the reps. You can also take a weight plate and place it on your lap for more resistance. This exercise is a sure fire way to blast your triceps and ignite major growth to make the back of your arms to make them more toned.
2. Close-Grip Bench Press: Lying on a bench you need to place your hands on a barbell with your hands about 6 to 7 inches apart, so that the focus is on your triceps. Slowly lower the weights to your chest while keeping your elbows close to your body. Push back to the start and repeat. Do 10 to 15 repetitions
3. Barbell Extension (Skull Crushers): In a standing position you need to hold the barbell above your head, making sure not to lock your elbows. Bending the elbows slowly lower your arms down behind your head, making sure to keep your elbows tucked in so the tension in on your triceps, then slowly raise the barbell back to starting position. Repeat 15 to 20 times, until you feel the burn in your triceps.
TIP: This exercise can be done either lying down or standing up with a barbell or dumbbells.
4. Cable Triceps extensions (Push Downs): Using a medium-length straight bar and keeping a body straight with knees slightly bent, tuck the elbows in and slowly push the bar down from the chest while concentrating on the triceps. Each rep is strictly controlled and concentrated. At the bottom position squeeze the triceps for a second or two. Do 3 sets for 15 to 20 reps. Once you are accustomed to the initial sets then you can increase the sets. Take a 30 second break between the sets.
TIP: This exercise can also be done lying down and reaching to the top of your head or sitting and reaching to pull up from behind your head.
5. Dumbbell Extension - Laying on your back hold a dumbbell over your head with both hand holding it under the inner plate using a heat shaped grip. Now with your elbows overhead extend your forearms straight up towards the ceiling by flexing your elbows and then lower the dumbbell back to the starting position. Palms facing in towards each other, lower dumbbells to ears then back up. Repeat 15 to 20 repetitions.
6. Dumbbell overhead press: This is also known as the shoulder press. All you need to do is to sit on a bench that provides vertical back support, pick a pair of dumbbells and raise the dumbbells overhead to the maximum and then bring them down to shoulder level. You can do these together or alternating.
These exercises may sound complicated and the thought of working out may sound scary. However remember the old adage that says, No pain no gain. So if you want to have those beautiful triceps and to have that sleek and toned look it's time to work up a sweat. So if you follow these six exercises it won't be long before you have the triceps of a fitness model.
Steve Hochman is the founder of Next Level Fitness, Irvine. We specialize in using our exclusive 3-in-1 Personal Training system to melt fat fast and build healthy toned bodies. Personal Trainer Orange County, Irvine weight loss, Personal Training - Next Level Fitnesshttp://www.irvineweightloss.com
How to Quickly Get Chiseled and Defined Abs Like a Fitness Model by Doing These Six Top Exercises
How to Quickly Get Chiseled and Defined Abs Like a Fitness Model by Doing These Six Top Exercises
Are you constantly doing sit ups and yet seeing no results and you feel like you are fighting a losing battle? Well maybe you are! Sorry the truth sometimes hurts, but in order for exercises to work you need to maintain a low body fat level, eat a proper diet and have a healthy cardio regimen. These are essential to seeing that six-pack you crave.
Spot training won't do you any good, the only thing that you can get from that is muscle toned in the area being worked. The question here is, what good will that do you if you have an extra few pounds of fat covering it up?
In addition to a proper cardio vascular workout it is of the utmost importance that you work to target all 3 area of the abs; the upper abs (rectus absominius), the love handles (obliques) and lower abs (transverse abdominus). So here is how to quickly get chiseled and defined abs like a fitness model by doing these six top exercises
TIP: Keep the crunch motions slow and deliberate while focusing on your abdominal muscles. Drawing your navel in towards your spine as you do each abdominal exercise. It's not about getting your shoulders off the ground that you should be concentrating on.
1. Bicycle Crunch - Laying flat on your back just like doing crunches you will lift your legs so they are parallel with the floor. Now start like a normal crunch by lifting your shoulders off the floor, only you will do so in a twisting motion one shoulder at a time. So you will bring the right shoulder and left knee towards each other in a crunch and then as you straighten the left leg back out and lower the shoulder the left shoulder and right knee towards each other in another crunch, the motions is like riding a bicycle, hence the name.
2. Hanging Leg Raises - First you want to grab hold of a pull up bar or use ab slings and just hang there until your body is still. Now using all of your abs slowing raise your legs up by bringing your feet toward the ceiling, stop the motion when your feet can't go any higher and your abs are fully contracted (To make this exercise a bit more difficult then you can do it by keeping your legs straight.) Repeat 15 to 20 times
3. Crunch on Exercise Ball - Using an exercise ball you can do crunches that will allow you to get a better range of motion than normal crunches. Take a large exercise ball, lay with your lower back centered on top and your feet shoulder width apart. With your arms over your head, crunch your upper body up making sure that you contract your abs in towards the spine when your reach the top of the movement and hold for a count of one. Slowly return to the beginning and repeat 20 times. For extra benefit you can hold a medicine ball in your hands while doing the crunches.
4. Bench V ups - This is a great lower abdominal workout. First you sit at the end of a flat bench with your legs out in front of you straight with your feet just off the floor. With your hand holding the bench behind you, inhale and raise your legs into a V position just above your waist. Exhale and slowly lower legs to the start position and repeat. Repeat 10 to 15 times.
5. Standing cable twist - Using a cable crossover machine stand keeping arms straight hold the handle in front of your chest. Look straight ahead slowly turn your upper body to the right, using your abdominal muscles to pull with, you will feel the obliques working. Slowly release and repeat on the other side. (do not pull with your arms) Repeat 10 to 15 times on each side.
6. Plank Bridge - This is probably one of the most difficult yet one of the best abdominal exercises because not only does it work on your abs, it is also a great core strength exercise. Lay face down, place your forearms under your chest, use toes and forearms to push your body to form a bridge keeping your back flat and your navel pulled in. Start with 10 seconds (stop if you feel it in your low back) and build up until you can hold for 60 to 90 seconds. Return to start position and begin again. Repeat 5 sets.
Follow these steps and you will then understand how to quickly get chiseled and defined abs like a fitness model by doing these six top exercises.
Steve Hochman is the founder of Next Level Fitness, Irvine. We specialize in using our exclusive 3-in-1 Personal Training system to melt fat fast and build healthy toned bodies. Personal Trainer Orange County, Irvine weight loss, Personal Training - Next Level Fitnesshttp://www.irvineweightloss.com
Are you constantly doing sit ups and yet seeing no results and you feel like you are fighting a losing battle? Well maybe you are! Sorry the truth sometimes hurts, but in order for exercises to work you need to maintain a low body fat level, eat a proper diet and have a healthy cardio regimen. These are essential to seeing that six-pack you crave.
Spot training won't do you any good, the only thing that you can get from that is muscle toned in the area being worked. The question here is, what good will that do you if you have an extra few pounds of fat covering it up?
In addition to a proper cardio vascular workout it is of the utmost importance that you work to target all 3 area of the abs; the upper abs (rectus absominius), the love handles (obliques) and lower abs (transverse abdominus). So here is how to quickly get chiseled and defined abs like a fitness model by doing these six top exercises
TIP: Keep the crunch motions slow and deliberate while focusing on your abdominal muscles. Drawing your navel in towards your spine as you do each abdominal exercise. It's not about getting your shoulders off the ground that you should be concentrating on.
1. Bicycle Crunch - Laying flat on your back just like doing crunches you will lift your legs so they are parallel with the floor. Now start like a normal crunch by lifting your shoulders off the floor, only you will do so in a twisting motion one shoulder at a time. So you will bring the right shoulder and left knee towards each other in a crunch and then as you straighten the left leg back out and lower the shoulder the left shoulder and right knee towards each other in another crunch, the motions is like riding a bicycle, hence the name.
2. Hanging Leg Raises - First you want to grab hold of a pull up bar or use ab slings and just hang there until your body is still. Now using all of your abs slowing raise your legs up by bringing your feet toward the ceiling, stop the motion when your feet can't go any higher and your abs are fully contracted (To make this exercise a bit more difficult then you can do it by keeping your legs straight.) Repeat 15 to 20 times
3. Crunch on Exercise Ball - Using an exercise ball you can do crunches that will allow you to get a better range of motion than normal crunches. Take a large exercise ball, lay with your lower back centered on top and your feet shoulder width apart. With your arms over your head, crunch your upper body up making sure that you contract your abs in towards the spine when your reach the top of the movement and hold for a count of one. Slowly return to the beginning and repeat 20 times. For extra benefit you can hold a medicine ball in your hands while doing the crunches.
4. Bench V ups - This is a great lower abdominal workout. First you sit at the end of a flat bench with your legs out in front of you straight with your feet just off the floor. With your hand holding the bench behind you, inhale and raise your legs into a V position just above your waist. Exhale and slowly lower legs to the start position and repeat. Repeat 10 to 15 times.
5. Standing cable twist - Using a cable crossover machine stand keeping arms straight hold the handle in front of your chest. Look straight ahead slowly turn your upper body to the right, using your abdominal muscles to pull with, you will feel the obliques working. Slowly release and repeat on the other side. (do not pull with your arms) Repeat 10 to 15 times on each side.
6. Plank Bridge - This is probably one of the most difficult yet one of the best abdominal exercises because not only does it work on your abs, it is also a great core strength exercise. Lay face down, place your forearms under your chest, use toes and forearms to push your body to form a bridge keeping your back flat and your navel pulled in. Start with 10 seconds (stop if you feel it in your low back) and build up until you can hold for 60 to 90 seconds. Return to start position and begin again. Repeat 5 sets.
Follow these steps and you will then understand how to quickly get chiseled and defined abs like a fitness model by doing these six top exercises.
Steve Hochman is the founder of Next Level Fitness, Irvine. We specialize in using our exclusive 3-in-1 Personal Training system to melt fat fast and build healthy toned bodies. Personal Trainer Orange County, Irvine weight loss, Personal Training - Next Level Fitnesshttp://www.irvineweightloss.com
How To Build Huge Arms Fast
How To Build Huge Arms Fast
In this article we will examine why too many lifters have trouble building the huge arms they train so very hard for.
Keep in mind when reading this article,we are assuming that you are following a proper nutritional program geared toward gaining lean muscle mass;otherwise you would be having trouble building over-all body mass and gaining weight instead of just lagging arms.
Lets get on with it....
Overtraining the arms is usually the #1 reason most lifters have this problem,and it is because they do NOT understand the basic of "what makes the arms grow".
You see,most beginners want huge arms (as do most of us!) so they go out and do tons of arm work;not realizing that this only slows the arm growth and soon will weaken their other lifts. They don't realize these "arm workout" moves are only supplementary exercises!
Thats because REAL arm muscles are built primarily by basic,compound pressing movements (lifts involving 2 or more muscle groups)such as the bench press and military press for triceps,or bent rows for biceps.
Isolation moves (lifts involving 1 muscle group only) such as tricep extensions and preacher bench curls are used ONLY to supplement these primary lifts and should be performed ONLY once per week.
Also the beginning to intermediate trainee should be performing
2-3 sets maximum for biceps and 3-4 sets maximum for triceps are all that are needed if you are training hard enough!
Also make sure you only train every other day so you get plenty of rest.
I love finishing my chest/shoulder workout with cable pushdowns (2 sets) followed by ez bar "skullcrushers" (1 set)for triceps; and my back workout with barbell curls (2 sets) and seated dumbbell curls (1 set),followed by 2 sets of forearm exercises such as seated forearm curls or reverse dumbbell curls.
Also DO NOT underestimate the importance of building big forearms as this is CRUCIAL in the development of huge arms,and is often overlooked by less experienced lifters.
So the bottom line is LESS VOLUME(SETS) and MORE INTENSITY,train the entire arm and get plenty of quality rest.
As long as you follow these simple rules and are paying attention to nutrition, you should soon notice HUGE gains in your arms!
My name is Vernon Corley and I have spent years learning how to build lean muscle mass. I created the free lens How To Build Muscle Mass to share my experiences with others.
How To Build Muscle Mass
For Free E-Course Click Here
In this article we will examine why too many lifters have trouble building the huge arms they train so very hard for.
Keep in mind when reading this article,we are assuming that you are following a proper nutritional program geared toward gaining lean muscle mass;otherwise you would be having trouble building over-all body mass and gaining weight instead of just lagging arms.
Lets get on with it....
Overtraining the arms is usually the #1 reason most lifters have this problem,and it is because they do NOT understand the basic of "what makes the arms grow".
You see,most beginners want huge arms (as do most of us!) so they go out and do tons of arm work;not realizing that this only slows the arm growth and soon will weaken their other lifts. They don't realize these "arm workout" moves are only supplementary exercises!
Thats because REAL arm muscles are built primarily by basic,compound pressing movements (lifts involving 2 or more muscle groups)such as the bench press and military press for triceps,or bent rows for biceps.
Isolation moves (lifts involving 1 muscle group only) such as tricep extensions and preacher bench curls are used ONLY to supplement these primary lifts and should be performed ONLY once per week.
Also the beginning to intermediate trainee should be performing
2-3 sets maximum for biceps and 3-4 sets maximum for triceps are all that are needed if you are training hard enough!
Also make sure you only train every other day so you get plenty of rest.
I love finishing my chest/shoulder workout with cable pushdowns (2 sets) followed by ez bar "skullcrushers" (1 set)for triceps; and my back workout with barbell curls (2 sets) and seated dumbbell curls (1 set),followed by 2 sets of forearm exercises such as seated forearm curls or reverse dumbbell curls.
Also DO NOT underestimate the importance of building big forearms as this is CRUCIAL in the development of huge arms,and is often overlooked by less experienced lifters.
So the bottom line is LESS VOLUME(SETS) and MORE INTENSITY,train the entire arm and get plenty of quality rest.
As long as you follow these simple rules and are paying attention to nutrition, you should soon notice HUGE gains in your arms!
My name is Vernon Corley and I have spent years learning how to build lean muscle mass. I created the free lens How To Build Muscle Mass to share my experiences with others.
How To Build Muscle Mass
For Free E-Course Click Here
Bodyweight Pullup Circuits Will Build Great Strength
Bodyweight Pullup Circuits Will Build Great Strength
Pullups and chinups are great exercises but there are so many different ways to do pullups. I don't do many regular straight bar pullups I get better results using things that make the pullup harder, the harder the pullup the more strength you build.
This is the key to constant progress- you need to keep changing to get stronger. Keep doing the same things you will stop making progress, this is true in life as well as in physical fitness.
I'll do pullups on anything I can hang on, a 2x4, a tree branch, a towel thrown over a rafter whatever to keep it different.
The great thing about using a tree branch is that you can almost always find a branch that's thick or thin, higher, wide, angled there's just so many variations to keep making progress.
And when you get on a regular pullup bar, you will find that you will be able to do a lot more, another great way to improve your pullup strength is with what I call heavy breathing pullups, this is where you train by doing sprints or jumping rope or work the pullups into a circuit, and doing the pullups when you need oxygen, this is hard.
A simple circuit you can use with bodyweight squats and a towel thrown up over a rafter.
Do 20 bodyweight squats then with no rest do 5 to 8 towel pullups repeat this 5 to 10 sets this will test your conditioning and will test your gripping strength.
5 to 10 sets will be 100 to 200 bodyweight squats and 25 to 50 or 40 to 80 towel pullups.
John Grube B.C.S. is an expert on the subject of bodyweight training. He has over 25 years of training experience and is the author of The Wildman Training Program manual , The New Expanded version The Wildman Training Course and The Super Strength Playground Training Manual. The Heavy Bag , Picnic Table and Car Training manual. For video updates http://www.youtube.com/johnnygrube or http://www.wildman-training.blogspot.com For more info http://www.wildmantraining.com
Pullups and chinups are great exercises but there are so many different ways to do pullups. I don't do many regular straight bar pullups I get better results using things that make the pullup harder, the harder the pullup the more strength you build.
This is the key to constant progress- you need to keep changing to get stronger. Keep doing the same things you will stop making progress, this is true in life as well as in physical fitness.
I'll do pullups on anything I can hang on, a 2x4, a tree branch, a towel thrown over a rafter whatever to keep it different.
The great thing about using a tree branch is that you can almost always find a branch that's thick or thin, higher, wide, angled there's just so many variations to keep making progress.
And when you get on a regular pullup bar, you will find that you will be able to do a lot more, another great way to improve your pullup strength is with what I call heavy breathing pullups, this is where you train by doing sprints or jumping rope or work the pullups into a circuit, and doing the pullups when you need oxygen, this is hard.
A simple circuit you can use with bodyweight squats and a towel thrown up over a rafter.
Do 20 bodyweight squats then with no rest do 5 to 8 towel pullups repeat this 5 to 10 sets this will test your conditioning and will test your gripping strength.
5 to 10 sets will be 100 to 200 bodyweight squats and 25 to 50 or 40 to 80 towel pullups.
John Grube B.C.S. is an expert on the subject of bodyweight training. He has over 25 years of training experience and is the author of The Wildman Training Program manual , The New Expanded version The Wildman Training Course and The Super Strength Playground Training Manual. The Heavy Bag , Picnic Table and Car Training manual. For video updates http://www.youtube.com/johnnygrube or http://www.wildman-training.blogspot.com For more info http://www.wildmantraining.com
Why You Must Use The Right Foods To Gain Muscle Weight
Why You Must Use The Right Foods To Gain Muscle Weight
Most of the advice that you've heard about gaining weight is probably pretty much the same. Everyone tells you that you must increase your calories in order to gain muscle. If you take in more than your body burns in the day, then the extra calories will be stored by your body as fat or muscle. This seems pretty simple at this point, but the formula is a little bit more complicated than you may think.
The reason that this advice is insufficient is that the kinds of calories that you eat are crucial. You probably have been told that all calories are equal, so if you want to lose weight you should just cut your calories. Likewise, if you want to gain weight you might guess that all you have to do is increase your calories. But stop and think about this for a minute. Are all foods really equal? Of course not. Fried foods like those sold at many fast food restaurants, for example, are full of bad fats which will not help you build muscle but will increase your chances of heart disease. Likewise, foods high in refined sugar will also hamper your muscle building efforts. Eating sweets and drinking sodas all day will help you develop a nice potbelly. They will do nothing for building muscle.
Of course, there are many more things to consider when choosing a diet plan for building muscle. For example, the concept of nutrient timing tells us that when we eat things is just as important as what we eat. With this in mind, that sugary chocolate protein shake may be acceptable and even beneficial during a workout, but it would be devastating right before bedtime (at least in terms of trying to gain muscle and lose fat).
If you would like to learn more about bodybuilding workouts, visit Jon Cardozo's Web site at http://maximum-muscle-gain.com Learn the secrets to building a muscular physique and avoid the myths of the bodybuilding industry. Brought to you by Jcardozium.
Most of the advice that you've heard about gaining weight is probably pretty much the same. Everyone tells you that you must increase your calories in order to gain muscle. If you take in more than your body burns in the day, then the extra calories will be stored by your body as fat or muscle. This seems pretty simple at this point, but the formula is a little bit more complicated than you may think.
The reason that this advice is insufficient is that the kinds of calories that you eat are crucial. You probably have been told that all calories are equal, so if you want to lose weight you should just cut your calories. Likewise, if you want to gain weight you might guess that all you have to do is increase your calories. But stop and think about this for a minute. Are all foods really equal? Of course not. Fried foods like those sold at many fast food restaurants, for example, are full of bad fats which will not help you build muscle but will increase your chances of heart disease. Likewise, foods high in refined sugar will also hamper your muscle building efforts. Eating sweets and drinking sodas all day will help you develop a nice potbelly. They will do nothing for building muscle.
Of course, there are many more things to consider when choosing a diet plan for building muscle. For example, the concept of nutrient timing tells us that when we eat things is just as important as what we eat. With this in mind, that sugary chocolate protein shake may be acceptable and even beneficial during a workout, but it would be devastating right before bedtime (at least in terms of trying to gain muscle and lose fat).
If you would like to learn more about bodybuilding workouts, visit Jon Cardozo's Web site at http://maximum-muscle-gain.com Learn the secrets to building a muscular physique and avoid the myths of the bodybuilding industry. Brought to you by Jcardozium.
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