Want Bigger Arms?

You Want Bigger Arms? Read This And Make It So!

In gyms everywhere, you will see people doing bicep curls after bicep curls. If someone were to ask them to show their muscles, they will most likely flex their biceps. How about you? Well, since you are reading this article, then you must have known that to own huge muscular arms, you must focus on your triceps.

Do you know why? It is because your triceps is 2/3 the size of your arm. Just imagine, your bicep is only 30% while your triceps takes up 60%. So if you are neglecting your triceps, you are neglecting 60% of your arms while working on the miniscule 30% called the biceps. Of course you still need to work on your biceps for that well rounded balanced muscular look.

Furthermore, since your triceps are involved in many other body building exercises such as military presses, bench presses and many other exercises, having strong triceps will help you to lift heavier in those other exercises and thus will be encouraging further muscular growth in other body parts.
Your triceps consist of three main muscle whereas your biceps has only 2, the their respective names begins with tri and bi. That is another reason why your triceps should be bigger.

Triceps Exercise Form:
So you have been training your triceps but do not see good results. It could possibly be due to your movement during your reps where the exercises are not performed to its full range of motion. You see, the mass concentration of triceps muscles is at the top of the arm and therefore you have to stretch your arms beyond what you feel that is natural in order to reach the deep fibers of your triceps muscles.

On top of that your form must be strict with minimum elbow movements when performing triceps exercises like skull crushes and triceps extensions. These exercises reach deep into your triceps muscles when you do it with full range of movement.

Tricep exercises like close grip bench press, diamond pushups and cable push-downs do not give you that range of movement as the range of these exercises are limited. This is not to say that you don’t do these exercises, just concentrate on them less.
So in order to build big huge triceps, you must feel the pull of your triceps muscles when the weight is at its lowest position before pulling them back.
So you still want those big muscular arms? Then do not forget to work on your triceps hard and do it in good form.

Cheers fellas!!

Add 1inch to your arms in 3 workouts!!

Every man desires bigger arms! There is no bodypart that says “big & powerful” as clearly & obviously as a huge pair of python arms.
I get a ton of e-mail from guys keen to maximize their arm training. I have created optimized routines for lots of but in case you need a ‘quick & dirty’ method that delivers high intensity overload & results that you have never experienced before… here it is.
The Huge Hurdle
First I must tell you the largest hurdle most people face when keen to increase their workout intensity & their progress in the gym. This first step results from the fact…yes fact…that over 90% of the regular trainees in your gym are overtraining. & five times your body is in an overtrained condition no method can help you.
The first priority of your body is to fully recover. Then, & only then, will it go to work generating new muscle. So step one of my Add One Inch to your Arms Workout is to take five weeks off all strength training! I can listen to the groans now. “But I “need” to work out 3 times a week.” No you don’t. More likely you have turned a love of the gym in to a too-frequent training schedule. Hey, if I liked getting my hair cut it would not help me to go to a barber 3 times a week. Growth takes time. That is a fact you need to face in case you need to train rationally.
So in case you lack the mental toughness to handle the above hurdle, you might as well cease reading this. This method won’t do anything for guys in an overtrained state. These are the blokes who haven’t added any size to their arms in months. But they train over someone else. See the connection? The exception, of work, is for guys beginning out & for guys who understand training frequency & have adjusted their training days to compensate for their ever-increasing intensity of workouts. Those brilliant people can do this workout today.
The Workout
Years ago I conducted a study to measure the relative intensity of all the common arm exercises. (& other bodypart exercises, incidentally.) This brief editorial won’t permit the space to explain all that was measured & analyzed so I’ll give you the conclusions. These exercises will add the most muscle to your biceps, triceps & forearms. Guaranteed.

Seated Biceps Curl: Sit on a bench & rest a barbell in your lap. Take a shoulder-width underhand grip on the bar & curl it upward toward your chin. Use a weight that is so heavy you can only perform four reps. This exercise lets you make use of more weight than you normally would because the seated position limits the range of motion. Try to curl 150% of your normal biceps curl weight. Perform one set of four reps, rest 30 seconds then increase the weight 10% & perform as lots of reps as you can.

Close-Grip Bench Press: Do yourself a huge favor & perform this exercise in a power rack or on a smith machine. Limit the range of motion to the top third of your range. By limiting the range of motion it is possible for you to to hoist a much heavier weight & it is that huge weight – not the range of motion – that triggers new muscle growth. Grip the bar along with your hands spaced about two inches apart & contract your triceps to lift the bar off the support & to full extension. Use a weight that is so heavy you can only perform four reps. Again, with this restricted range you ought to be able to make use of at least 50% more weight than normal. Perform one set of four reps, rest 30 seconds then increase the weight 10% & perform as lots of reps as you can.

Forearms tend to be neglected in most workouts but these five exercises are wonderful at generating an awesome intensity of overload to these highly visible & impressive muscles.
Seated Wrist Curls: These are performed from the same position as the biceps exercise, above. With an underhand grip on a barbell, rest your wrists on your knees so your hands extend beyond your knees. Permit the weight of the bar to force your wrist toward the floor. Use your forearm muscles to power the weight back up. Perform one set of four reps, rest 30 seconds then increase the weight 10% & perform as lots of reps as you can.
Wrist Curls Behind the Back: These are performed by holding a barbell behind your back along with your palms facing backward. It helps to have the bar on a rack to start or to have a training partner place the bar in your hands. The heavy bar will naturally hang down & your wrists will be in a relaxed position. Use your forearm muscles to power the weight up by bending your wrists. You can use much more weight on this exercise than you think you can. Go heavy. Don’t fret about getting a full range of motion. Perform one set of four reps, rest 30 seconds then increase the weight 10% & perform as lots of reps as you can.
Each time you perform the three exercises in this arm workout try to increase your weights by 15-25%. Doing the same workout each time gets you nowhere. It is all about making progress. Progress drives new muscle growth.





Perform the above workout five times over the next twelve days. Avoid any other arm training in the work of this time. You can also train your other muscle groups & you can perform all the low intensity aerobics you need in the work of this time. But keep in mind, in case you started this program in an overtrained condition you won’t see results.
Done the exact way described, this method will add new muscle strength & very significant size to even the most developed arms.

Have a great workout fellas!

March 18, 2012

8 Weeks to Bigger, Better Shoulders

Try these shoulder exercises if you want to add serious size to your shoulders! Remember to consult your doctor before starting any diet and exercise plan.

If you’re serious about training, you’ll want to build the widest and thickest shoulders your frame can carry. With huge, rock-hard shoulders, you’ll never have to wear several layers to look big again, not to mention your waist will look smaller too. But how do you
go about building the shoulders of a true champion? To assist you in your ultimate quest for shoulder size, we’ve put together a training routine composed of some classic, gym-proven shoulder exercises that can help you get where you want to be.

The 8-Week Superior Routine for Shoulder Exercises

The following routine consists of two different shoulder exercises workouts that, when combined, can help you achieve results! Both shoulder exercises workouts contain compound movements designed to build tremendous strength and mass on the entire shoulder girdle. Each workout also contains isolation movements to carve fine lines on the individual heads of the deltoids, for that pumped competition look. For eight weeks, you’ll alternate between each shoulder exercises workout and train shoulders only once a week. For example, you’ll start with Workout 1 in the first week, and you’ll do Workout 2 in the following week. This routine can be as intense as you want to make it. To dial up the intensity, just cut your rest between sets from one minute to 30 seconds.
As with any shoulder exercises routine, it’s essential to stretch and warm up before your workout. Your first set should be a warm-up set with lighter weight. You can work towards progressively heavier weight for the other working sets. Just make sure you concentrate on proper form. After eight weeks, you’ll take a much-needed week off from training shoulders. This will allow time for growth and recovery. You’ll then be ready to resume training again with renewed vigor and all-out intensity.
Instructions: Your first set for each shoulder exercise is a warm-up with lighter weight, followed by two intense working sets with progressively heavier weight. Take a 30-second to one minute break after each set. Once you’ve finished all working sets for a particular shoulder exercise, you can challenge yourself with the next musclebuilding exercise.

Shoulder Exercises: Workout 1	Shoulder Exercises: Workout 2
Dumbell Shoulder Presses 3 sets of 8 to 10 repetitions	Dumbell Front Raises 3 sets of 10 to 15 repetitions
Upright Rows 3 sets of 8 to 10 repetitions	Bent-Over Lateral Raises 3 sets of 10 to 15 repetitions
Dumbell Lateral Raises 3 sets of 10 to 15 repetitions	Smith Machine Presses 3 sets of 8 to 10 repetitions

Dumbell Shoulder Presses

Muscles Worked: Deltoids, upper trapezius, serratus anterior, and triceps
Position: Sit on a bench with your back straight, holding two dumbells just above shoulder level with your palms facing forward.
Start: Press the dumbells straight up until the two dumbells are nearly touching over your head.
Finish: Complete the exercise by returning the dumbells back to the starting position.
Tip: To keep tension on the deltoids, avoid locking your elbows at the top of the movements.

Upright Rows

Muscles Worked: Deltoids, trapezius, biceps
Position: Stand with your feet slightly spread, holding a barbell with
an overhand grip just in front of your thighs.
Start: Keeping the barbell close to your body, raise it to chin level.
Finish: Complete the exercise by returning the barbell back to the starting position.
Tip: Raise your elbows as high as possible at the top of the movement. This exercise can also be performed using the lower pulley on a cable stack.

Dumbell Lateral Raises

Muscles Worked: Deltoids (especially the medial [side] deltoids)
Position: Stand straight and grasp the dumbells with your palms facing toward each other. Rest the dumbells just in front of your thighs and spread your feet slightly.
Start: Raise the dumbells out to your sides until they reach shoulder level.
Finish: Complete the exercise by lowering the dumbells back to the starting position.
Tip: Use manageable weight for this exercise. Your elbows should be slightly bent.

Dumbell Front Raises

Muscles Worked: Deltoids (especially the anterior [front] deltoids)
Position: Stand straight with your feet slightly apart, holding the dumbells with an overhand grip just in front of your thighs.
Start: Using one arm at a time, raise a dumbell out in front of you to shoulder level.
Finish: Complete the exercise by lowering the dumbell under control back to the starting position. Repeat with the opposite side.
Tip: Keep your back straight during the exercise. Use manageable weight and avoid throwing the weight up with your entire body.

Bent-Over Lateral Raises

Muscles Worked: Deltoids (especially the posterior [rear] deltoids), trapezius
Position: Stand bent at the waist with your knees slightly spread. Grasp the dumbells with your palms facing inward and your elbows slightly bent.
Start: Raise the dumbells out to your sides.
Finish: Return the dumbells back to the starting position.
Tip: At the highest point in the movement, squeeze your shoulder blades together. Even though you are bent at the waist, keep your back straight.

Smith Machine Presses

Muscles Worked: Deltoids, triceps, upper pectorals, serratus anterior
Position: Sit on a bench positioned under the bar of the Smith machine. Keep your back straight and grip the barbell with your palms facing forward.
Start: Press the barbell straight up.
Finish: Complete the exercise by returning the barbell back to the starting position.
Tip: To keep tension on the deltoids, avoid locking your elbows at the end position.
With this solid shoulder exercises routine, you’ll be on your way to wide, muscular shoulders. Of course, you’ll need to train with high intensity, include cardio, and get plenty of rest for the very best results. Also, you’ll need a protein-packed nutrition plan that’s moderate in carbs and low in fat.

Cheers fellas!!

6 Exercises To Build Your 6 Pack

 

Whether it is out at the beach, on stage at a physique competition, or any other public place where bodies are dressed scantily clad, the physiques that stand out among all the rest are those that posses rock-hard wash board abdominal muscles. When they come across shirtless bodies, the first place our eyes are instantly drawn to is the abdomen. After-all, the abdominal muscles are the middle piece of the whole body & are a major indication of top level fitness & conditioning.

 

Chad Shaw: The Abdominal Muscles Are The Center Piece Of The Entire Body And Are A Major Indication Of Top Level Fitness And Conditioning.

Achieving 6-pack abs is a multifaceted effort that requires consistency in clean eating, cardiovascular training, and of course a well devised weight training regimen that includes some effective stomach shredding, fat torching exercises. Many people seem to be at a loss when it comes to selecting the most effective exercises to sculpt their 6-pack, so I’m going to take the guess work out of this problem and list for you the 6 best exercises to help you obtain your 6-pack for summer. 

Exercise 1. Cable Crunches

Purpose: To develop the upper and lower Rectus abdominis.
Execution: Attach a rope to an overhead pulley. Grasp each end of the rope, one end in each hand. Kneel down, holding the rope in front of your forehead, bend and curl your torso downward, rounding your back and moving your head towards your knees while feeling your abdominal muscles crunch together. Keep squeezing your ab muscles at the end of the movement for about 3 seconds, then release and slowly return to the starting position.

 Exercise 2. V-Sit With Weighted-Medicine Ball Twist

Purpose: To shape and develop the External obliques, Intercostals, and Pectineus.
Execution: Sit on the floor while holding a medicine ball between your hands and your feet out in front of you. Bend your knees slightly and lift your feet so that they are suspended slightly off the ground while at the same time keeping your ankles together. Lean back so that your torso is approximately 45 degrees to the floor.

Hold the medicine ball out straight out from your chest with your arms slightly bent and then twist your torso over to one side as far as you can, bringing the medicine ball towards the floor on that side of your body, pause for a moment, then twist your torso in the opposite direction as far as you can while bringing the medicine ball towards the floor on that side of your body. Repeat this movement over, alternating side to side until you reach failure. 

Exercise 3. Hanging Knee Raises 

Purpose: To shape and develop the lower Rectus abdominis.
Execution: If available, secure your arms in arm harnesses attached to the chin up bar, or if you have no arm harnesses, then grasp the chin up bar using an over-hand grip. Allow your body to hang straight down keeping your feet together.
Next, curl your knees up towards your chest while keeping your legs together. Once your curled your knees up as high as you can, pause for a couple seconds while squeezing your lower abdominals, then slowly lower your feet back towards the floor as your legs straighten out again, bringing you back to the starting position.

 Exercise 4. V-Ins Or Seated Leg Tucks 

Purpose: To develop the upper and lower Rectus abdominis.
Execution: Sit crosswise on a bench holding on to the sides for support. Slightly raise your legs and bend your knees and lean backward at about a 45 degree angle. Using a scissor like movement, curl your upper body toward your pelvis, while rounding your back, and simultaneously lift your knees up towards your head, making your body look like a V shape (hence the name V-ins.)
Feel your upper and lower abdominals crunch together as your pelvis and rib cage squeeze together. From this position, lower your knees and torso back to the starting position.

 Exercise 5. Roll-Ins With Stability Ball 

Purpose: To shape and develop the lower Rectus abdominis.
Execution: Begin by lying on top of a stability ball with your belly facing down and using your hands, walk your body over the top of the stability ball while keeping your body straight until just the tops of your feet are facing down on the very top of the stability ball.

Exercise Ball Pull-In

At this point you will be in a push up position with your arms straight and your abdominals pulled in. Next, using your abdominal muscles, tuck your knees up towards your chest as the ball rolls in the same direction with the tops of your feet planted on top of the ball. Once you’ve brought your knees and the ball as far up towards your chest as you can, pause for 1 second and then slowly straighten your legs back out and return the ball to the starting position.

Exercise 6. Machine Crunches 

Purpose:
To shape and develop the upper and lower Rectus abdominis.
Execution:
Some bodybuilders feel that using machines to train abdominals is an inferior approach to abdominal training, however, many great body builders swear by machines for maximum results. I personally am a big fan of the ab crunch machines that are designed with the gripping handles positioned upwards on both sides of the head. Even the legendary Charles Glass often uses ab crunch machines to train clients. Which-ever variation of ab crunch machine you decide to use, the important thing to remember is that you need to concentrate on squeezing your rib cage and pelvis together as your abdominals contract.

Ab Crunch Machine

Perform your repetitions nice and slow and really focus on feeling your abdominals burn as they work. If you are unable to achieve this sensation, then the particular machine your using may not be suited for your individual needs.

cheers fellas'