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Muscle Building

Beginner’s Guide To Building Your Arms!

Before you ask, just read this article below. What question is I referring to, you might ask? Well, I am referring to the question I get 100’s of times a week from all over this great world of ours. How can I get my arms bigger? I do not mind answering these questions at all, but I decided it was time to go to my MuscleandStrength.com. This way anyone can have a detailed blueprint or how to start the process of building HUGE arms.

In the article below we will discuss the anatomy of the forearms, biceps and triceps, their function, location in the body and some exercises for each muscle group. To give you what you are really looking for I will also include 5 of my favorite workout programs to help you increase those guns of yours.

Biceps:
Biceps brachii:
Location: Front part of the upper arm between the elbow and the shoulder.
Function: Elbow flexion, basically making the curling motion.
Exercises: Barbell and dumbbell curls.
Brachialis:
Location: Small muscle over the lower portion of the upper arm that connects the bottom half of the bicep to the forearm.
Function: Elbow flexion.
Exercise: Hammer curls and reverse grip barbell curls.
Forearms:
Pronator teres:
Location: Under belly of the forearm.
Function: Turning the hand so the palm is facing down.
Exercise: Palm up barbell wrist curls over bench.
Brachioradialis:
Location: Top and outer portion of the forearm.
Function: Flexes the arm at the elbow.
Exercise: Palm down barbell wrist curls over bench.
Triceps:
Triceps Brachii
Location: Back of the upper arm between the elbow and the shoulder.
Function: Extension of the elbow.
Exercises: Lying tricep press and close grip bench press.
First and foremost let’s get something straight. We all know that the biceps are the show muscle for your physique. When someone asks you to show your muscles, 9 times out of 10 you flex your biceps. It’s great to have well developed biceps, but do not forget to train the rest of your muscles in the upper and lower arm.

Many beginners fall into that trap and create terrible imbalances in there arms. Even the great Arnold Schwarzenegger admits he used to train his biceps harder and more often than his triceps in the beginning. This is an imbalance that has taken him years to balance back out.

For training your upper arms (Biceps and Triceps) I like to use all child or rep ranges, high (15-20), moderate (8-12) and low (4-6). Each has its own purpose and will be critical to use all ranges in your pursuit of bigger arms. Forearms on the other hand are what I like to call the “burning buggers”. You will have to endure some high rep muscle burning sets to get these babies to grow. Reps can go as high as 50 to get these as they are on fire, but it will be all worth it if you have thick meaty forearms like Popeye.

Now that you know what makes your muscles, their function, location and the rep range needed to stimulate them, let’s give you some workouts to help you build your arms.

All exercises should be performed in a perfect form, because you have to start and / or do not want to go there. Many if not all the exercises will be new to you. So make sure that you use the exercise guide on MuscleandStrength.com to help you with your form.

I Tried New Fitness Classes in One Week and I Feel Unstoppable!

Like many people in the days leading up to January 1, I deliberately sat down with a journal and wrote out a list of goals I wanted to accomplish in the next 365 days. I covered all the biggies: finances, fitness, travel, relationships and even mental wellness. So, like many people, I felt a bubbly confidence while scribbling away that made me feel like this year.

Here we are, almost six months later. To be honest with myself and with you, I have some catching up to do. However, there’s one category in which I’ve excelled and it’s one I’ve struggled with in previous years: health and fitness.

Here’s the list of goals I wrote down before the clock struck midnight on December 31:

· Take more walks
· Branch out and try new fitness classes
· Take daily vitamins
· Prepare more meals at home
· Buy a bike – and actually use it
Focus on health / fitness when traveling
· Meditate weekly

Basic principles to promote muscle growth!

If you are looking for an important muscle gain, you need to follow some universal rules related to muscle growth. That must be exploited properly.

Different ways exist to improve the results of your muscle building: changing your program, your series and repetitions, or adapting to your diet are all examples. These changes will improve your results. Here are some rules regarding muscle mass gain, to follow or to take into account.

You have to lift important weights

How many times have you heard that? “Important weights”? What does this mean exactly? The weight must be heavy enough that when you get 6-7 repetitions, you struggle to get 8 to 12 repetitions and should not be more than 12-13 repetitions.

The ideal range of repetitions for muscle growth is 8 to 12 repetitions but in order to promote muscle growth, it should be from the 6th repetition, and push from 8th to 12th. Remember to help when using heavy weights.

To put it simply: Take the heavier weights that allow you to do the number of reps you want with the right technique. But not 1 more repetition!

Keep training sessions less than 1 hour

Exercise with a high intensity, but avoid exceeding 1 hour of training (excluding warm up and return to calm). It is a waste of time and energy recovery.

You can place your abs in addition. Of course, 1h10 of training, but a shorter training is often synonymous with more intensity.

Perform fewer sets and work fewer body parts

There are no reason to do six sessions of this exercise and six sessions of another exercise. You will have little or no results for this, especially if you try to lift heavy weight and train hard. Similarly, it is advisable to focus on 2 body parts per session, knowing that some people work only one, with excellent results.

3 worst abs exercises!

The abs are part of the muscles most worked in sports halls. Here are some tips to improve your training and especially what to avoid doing.

The goal for everyone is to improve the efficiency of your abs! For women: another goal is to avoid organ descents and urinary leakage!
It is important to work on the abdominal strap, because the abdominals are composed of several muscles, which allow to protect the viscera, to control the intra-abdominal pressure, to stand up, high and lower body and allow to make trunk movements.
In summary, the role of the abdominals is:
the big right, big and small oblique: maintaining the posture, and bending the bust forward

Large and small oblique: maintaining the posture, bending the bust on the sides and rotating

Transverse: a deep muscle of the abdominals, which is much to the maintenance of the viscera, it is he who allows to have a flat stomach.

We unfortunately see everything in the room and often dangerous or ineffective movements. What are the worst exercises on your abs? We tell you everything!

1 – Sit Up and Variants: bench, lean bench, bench with arm support, …
When you perform exercises where the feet are wedged, you first have a compression of the lumbar, a big job of the flexors of the hip and the psoas .. And when they become too the risk of having lower back pain increases, and to have tendonitis as well.
In addition, we never stretch, so it does not help! Think of stretching a little more, especially areas with tension and pain or practice self-massage.

2 – Legs on the ground and variants
Here is doing surveys on the ground, dips, pulls, with a dumbbell on the feet … It’s even more risk for the column! it may become catastrophic! We see it very often and it’s too dangerous, we forget this kind of exercises!

3 – Oblique with a ballast on both sides!
We have a double disadvantage: it’s useless and it compresses the column! With the same weight on both sides it’s as if the balance could not lean on one side, we no longer exert force to balance! The exercise is simply completely ineffective!

Abs to lose belly!

How to lose belly fat quickly?

At first, you must understand the essential thing: it is not the training of bodybuilding. Loose belly fat, but the quickest impact with the clearest effect is very clear.

To be clear: only to lose weight works, but it is not the fastest or the most effective! To lose weight quickly and well, change your diet is essential, the sport is actually a complement. But that’s not why physical activity should be neglected, because as we’ll see later in the rest of the article, it’s important, but for

And the work of the abs? Useful to loose weight of the belly?

For example, just because you do abdominals twice a day does not mean that you lose weight much faster: the effect will be light and long-term. It still remains relevant to reduce the amount of fat in the belly. In addition, by working very regularly, several months ago this area wants to be better “vascularized” and therefore the fat stocks it supports will be more easily used by your body. And again, it’s valid for both men and women.

Abdominal work but feeding. Note that the use of fat burners during your diet may slightly accelerate fat loss. Using Fat Burner for the Dry May Lose Belly Faster (3-4% Faster), but be aware that it may be a targeted action only on the abdominals. It’s like with the diet: you want to loose fat everywhere, you can not choose where your fat loss is going to be.

The best exercises for a flat stomach!

Many people, bodybuilding practitioners or not, are wondering which exercises are effective for abdominal fat and getting a flat stomach. You do crunches every day without getting any results? Do not worry, it’s perfectly normal. Accumulating crunch repetitions does not give a flat stomach and can even give the opposite result. The key is to do the exercises and thus the muscles of the abdominal strap.

The goal is to do exercises that will strengthen the abdominal straps or exercises that are quite expensive.

1 – The board, a classic!
Sheathing is the best way to strengthen your abdominal and especially the transverse which will play a vital role in maintaining the viscera. The board helps to improve your back and strengthen your back, which will improve your posture and thus your figure. You can do it on the forearms, arms outstretched or dynamic version for even more efficiency!

2 – The basin survey
Another ultra-effective exercise for your abs! It is a basic exercise to work the right abdomen. You can increase the intensity with weight, straps or a pulley if you train in the gym!

And for a slim waist and to avoid bloating, the abdominal flat abdomen size product wants to be an ideal ally thanks to its abdominal burn-fat action!

3 – Vacuum
To perform this exercise, you just have to be good. Take a breath, tuck your belly, hold your stomach for a few seconds, then exhale gently first and then a little harder when you get used to it. The vacuum works mainly to give a flat stomach! The exercise can be done on all fours, standing or lying on your back.

4 – The mountain climber
It is both a cardio exercise and an excellent tool for working on your lap belt! To help you maintain your back, your abdominals want to be especially stressed and especially the deep muscles!

To help you get the much desired flat stomach, you can use Killercal, a 2018 innovation and 100% vegetable!

5 – Burpees, sprints or jump rope
In order to keep up the good posture, you will want to engage enormously in your abdominals. The big right, the obliques and the transverse wants to be enormously solicited! Exercises that can be difficult and incredibly effective for a flat stomach!

And if you want to go further, you can take Fat & Sugar and its anti-sugar and anti-fat action!

And that’s not the only thing that’s essential!

Muscle-Building Success From Home: Can It Be Done?

I receive emails everyday from aspiring hitchhikers all over the world and one of the most common questions I’m asked is …

“Do I have to join a gym in order to build a strong muscular body?”

The answer, my friend, is no. With the right equipment and planning you can follow an effective effective bodybuilding program from the comfort of your home.

In fact, my first 2 years of bodybuilding were spent working with basic equipment in my basement, and I saw incredible results doing this.

Maybe you can not afford a gym membership due to your financial situation.

Maybe you lead a busy lifestyle and would prefer to save time by training at home.

Maybe you’re simply too embarrassed or uncomfortable to train in a regular gym setting at the moment.

Whatever your reason, do not worry!

I currently at a gym with my training partner but have to say that my years spent lifting at home were fantastic.

I did not have to worry about the travel time to and from the gym. I could just slip downstairs whenever I was there and waiting for me.

I wanted to listen to whatever music I wanted.

I could grunt, yelp and scream through my sets if I was in the mood without disturbing anyone (hey, squatting to failure is not easy okay?) Or train shirtless if I felt like it.

When the workout was over, I could sprawl out on the floor in exhaustion and know that my post workout shakes were just a few steps away, and that time would be my home.

It was great.

 

The only real disadvantage is that your exercise selection will decrease because you will not have access to certain pieces of machinery such as a leg press or calf machine. You can purchase certain machines if you have no money at all.

The good news is that planning a proper bodybuilding routine does not require the use of any fancy equipment, and all of the machine exercises that you can regularly swapped for freeweight substitutions.

Here is the basic equipment that your home gym should contain:

1) An adjustable barbell with freeweight plates – A cast iron set is probably a good idea, and you must also make sure that you buy enough weight so that you can continually progress from week to week.

2) Adjustable dumbbells – This is much more efficient and cost-effective than purchasing an entire set of dumbbells. You should be able to buy the barbell and dumbbells together in a single set.

3) A bench with incline adjustments – A good bench is a must-have for performing bench presses and other seated movements. If possible you should purchase a bench that can also be used for safety training if you plan on training alone.

4) A chin-up bar – These can usually be purchased for 15-20 dollars and can be placed inside of a door frame.

5) A squat rack – This is the trickiest piece of equipment to purchase. Squats are an irreplaceable movement and should always be a part of your workout routine, especially if you do not have a leg press machine handy.

If you can not afford a squat rack then you’ll have to be creative. The bottom line is that you must have some sort of equipment that you can safely use when you are in the elevator.

Do not ever squat without a safe place to drop the bar! Most full squat racks also provide a chin-up bar on top, so you can kill one.

So there you have it; the 5 pieces of basic equipment that are needed to set up a home gym. As long as you have these basic tools in your arsenal you can perform an effective workout without ever having to join a traditional gym.

If you’re all set to go and need a highly effective, step-by-step workout routine to follow, visit my webpage below. I can teach you what you need to do and how you can achieve maximum results from your efforts. I can even customize a specific workout plan for you that is available in your home gym …

Muscle-Building Success From Home: Can It Be Done?

I receive emails everyday from aspiring hitchhikers all over the world and one of the most common questions I’m asked is …

“Do I have to join a gym in order to build a strong muscular body?”

The answer, my friend, is no. With the right equipment and planning you can follow an effective effective bodybuilding program from the comfort of your home.

In fact, my first 2 years of bodybuilding were spent working with basic equipment in my basement, and I saw incredible results doing this.

Maybe you can not afford a gym membership due to your financial situation.

Maybe you lead a busy lifestyle and would prefer to save time by training at home.

Maybe you’re simply too embarrassed or uncomfortable to train in a regular gym setting at the moment.

Whatever your reason, do not worry!

I currently at a gym with my training partner but have to say that my years spent lifting at home were fantastic.

I did not have to worry about the travel time to and from the gym. I could just slip downstairs whenever I was there and waiting for me.

I wanted to listen to whatever music I wanted.

I could grunt, yelp and scream through my sets if I was in the mood without disturbing anyone (hey, squatting to failure is not easy okay?) Or train shirtless if I felt like it.

When the workout was over, I could sprawl out on the floor in exhaustion and know that my post workout shakes were just a few steps away, and that time would be my home.

It was great.

The only real disadvantage is that your exercise selection will decrease because you will not have access to certain pieces of machinery such as a leg press or calf machine. You can purchase certain machines if you have no money at all.

The good news is that planning a proper bodybuilding routine does not require the use of any fancy equipment, and all of the machine exercises that you can regularly swapped for freeweight substitutions.

Here is the basic equipment that your home gym should contain:

1) An adjustable barbell with freeweight plates – A cast iron set is probably a good idea, and you must also make sure that you buy enough weight so that you can continually progress from week to week.

2) Adjustable dumbbells – This is much more efficient and cost-effective than purchasing an entire set of dumbbells. You should be able to buy the barbell and dumbbells together in a single set.

3) A bench with incline adjustments – A good bench is a must-have for performing bench presses and other seated movements. If possible you should purchase a bench that can also be used for safety training if you plan on training alone.

4) A chin-up bar – These can usually be purchased for 15-20 dollars and can be placed inside of a door frame.

5) A squat rack – This is the trickiest piece of equipment to purchase. Squats are an irreplaceable movement and should always be a part of your workout routine, especially if you do not have a leg press machine handy.

If you can not afford a squat rack then you’ll have to be creative. The bottom line is that you must have some sort of equipment that you can safely use when you are in the elevator.

Do not ever squat without a safe place to drop the bar! Most full squat racks also provide a chin-up bar on top, so you can kill one.

So there you have it; the 5 pieces of basic equipment that are needed to set up a home gym. As long as you have these basic tools in your arsenal you can perform an effective workout without ever having to join a traditional gym.

If you’re all set to go and need a highly effective, step-by-step workout routine to follow, visit my webpage below. I can teach you what you need to do and how you can achieve maximum results from your efforts. I can even customize a specific workout plan for you that is available in your home gym …

Learn How To Build Muscle In 4 Simple Steps!

Are you sick and tired of everyone? Are you unhappy with how to look in the mirror? Are you frusturated with your slow progress in the gym? Are you ready to learn five simple steps that will teach you how to build muscle safely and effectively?

There is a good chance that you are not maximizing one of these four steps. Your problem and solution lies in correcting these essential steps before you have any chance of building a muscular and lean physique.

You can learn how to build muscle in four simple steps, in less time, without any drugs and without bogus supplements.

Step # 1

Committ to lifting weights at least three times a week.
Your goal is to stimulate your muscles with resistance (stress) which results in your muscles. Once you go home, let the muscle heal through nutrition and rest, it will grow and repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.

Step # 2

Focus on eating at least 5-7x a day with balanced meals from carbohydrates, proteins and fats.
If your goal is to build muscle you should at least 15-18 x your current body weight. Your carbohydrates should equate about 45% or your intake, your proteins should equate about 35% of your intake and your intake. You should focus on half of those meals being solid whole food meals and the remainder can be liquid meal replacment shakes.

Step # 3

You should focus on at least half the amount that you lift weights.
One of the biggest mistkakes I see is people training, training and training with out any stretching. Stretching helps to restore normal tissue lengths and you are constantly training, your muscle tissues are short and we have a higher incidence of injuries. So if you are lifting weights 4 hours a week, at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a screaming to happen.

Step # 4

Avoid supplements that have not been around for longer than 3 years.
I learned this phisophy from an Australian strength coach who is not trying any supplement until it has been 3 years to pass the test of time. This will make your life easier and help you avoid the marketing in the latest fitness and bodybuilding magazine. If you follow this rule, you will discover a small handful of supplements still standing. Here are the ones you should not go out with: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.