Building big biceps now

Building big biceps is the dream of every body builder. When you are weight training to develop your biceps into huge "guns", you have to work out on a daily basis, if possible. You have to make a commitment and work towards that goal. One way you can see if it is working is to measure your biceps before you start. Then you can measure them every week after you have started working out with weights. You will notice that they are becoming bigger.

Building big biceps is the dream of every body builder

Repetitions are the key to any good weight training program, including weight training to build huge biceps. You have to continue to do the same repetitions over and over again with the same weights until they get to be so easy that you do not feel as though you are working out at al. Then you have to switch to larger weights. That is how you continue to weight train for any type of body building.

If you start out with very heavy weights, you will tear the muscle and not be able to work out for quite some time until it heals. Building muscle does involve tearing a little of the muscle and allowing it to rebuild - this is the concept of adding bulk to your muscles. But you want to do this only a little at a time or else you end up being in worse shape than before. On top of that, you can end up tearing a ligament which can end up causing you severe pain for weeks.

You do not want to damage your muscle or ligaments when you are weight training, which is why it is so important to start small and then gradually build up your weight training to the point where your muscles continue to grow. As you add bulk to your muscles, you also add strength. This will help your muscles bulk up and you will be able to build huge biceps.

Get started today. Take the measurements of your biceps and write them down. Then get a good weight machine or find a machine at the health club. You will want to exercise all of your arm muscles, not just your upper arms, so that you can build strength. If you cannot afford a home gym or gym membership, you should get some hand held free style weights that you can start lifting. Remember to start with the light weight weights and do repetitions of the same exercise, turning your arm different ways to exercise different muscles and relying on the repetition of the exercise to do the work. Do not overdo it and continue to build up your strength and you will gradually be able to build huge biceps.

Tuesday 11 Jan 2011 by admin | No Comments
Filed under: Build bigger biceps Tags: , , , , , , , , , , ,

Big biceps and how train triceps

How to build bigger arms and increase biceps and huge triceps size.

That’s what most people want. I feel big shoulders, traps and back are more impressive, but to each his own.

Common Mistakes to Avoid. The number 1 mistake is doing endless biceps curls & triceps extensions to build bigger arms.

This works at the advanced level, but for beginners it’s inefficient and counter productive.

  • Curls & Extensions. Beginners need compound exercises to build overall muscle mass, not isolation exercises. First big picture, then the details.
  • Overtraining Your Arms. Arms are small muscles which you hit on all exercises. You can’t train them 5x/week. Muscles grow when they rest.
  • Neglecting Other Muscles. This will get you out of proportion. Your arms will be too big compared to the rest of your body and you’ll look funny.
  • Not Eating Enough Food. You’ll never get 18” biceps if you only weigh 120lbs at 6′. You must gain weight to build bigger arms.

How to Build Bigger biceps and arms.

You’ll never have big arms as long as you’re under-weight. No matter how many biceps curls you do. To build bigger arms, increase your overall muscle mass first by getting stronger and eating a lot.

  • Eat More. Eat every 3 hours. Breakfast, lunch, dinner, post workout & 2 snacks. Eat your stomach full on each meal.
  • Drink 1 gallon of whole milk a day. This is the fastest way to gain weight. Read the GOMAD guide for more info.
  • Get Stronger. Increase your Squat to 1.5x your body-weight for at least 1 rep. Increase your Deadlift to 2x your body-weight for 1 rep.
  • Rest. Muscles grow when at rest. Give your arms a break, they’re small muscles. Check StrongLifts 5×5: the routine allows for plenty of rest.
  • Track Progress. Weigh yourself, track your body fat using a fat caliper and measure your flexed arms every 2 weeks. Keep a training log.
  • Avoid Curls. Increasing your Squat & Deadlift will build your arms faster than biceps curls & triceps extensions. Get stronger and eat more.

Training 5×5 & Arm Growth.

Popular question: can you add exercises to 5×5 to hit your biceps and triceps?

No, you already get plenty of arm work with 5×5.

  • Biceps. Pull-ups, Chin-ups & Inverted Rows work your biceps. Pull-ups work several muscles at the same time and force you to pull your own weight up. Compare your body-weight with how much you’d curl.
  • Triceps. Bench Press, Overhead Press & Push-ups work your triceps. Especially the Overhead Press will hit your triceps hard.
  • Forearms. Deadlifts work your forearms hard. Avoid straps. Squeeze the bar hard, use chalk and use a mixed grip on your max sets.

Another reason you must focus on getting stronger on Squats and Deadlifts to build bigger arms, is that these work your arms indirectly. Your arms squeeze the bar hard during heavy Squats & Deadlifts. This will make them grow.

Tuesday 11 Jan 2011 by admin | No Comments
Filed under: Build bigger biceps, How to triceps train Tags: , , , , , , , , , , , , , , , ,

Increasing the size of your arm and build bigger biceps

There is a program for increasing the size of your arm. It is very interesting as it has been developed by competing body builder and the one who had always had thin arms in comparison with his torso – common problem that I have had also to face.

how to build bigger biceps

Let’s go through them attentively as they alone can give us the edge to beat skinny arm genetics and finally build big biceps!

Build bigger biceps

Secret 1. You have to have a frame to put on arm muscles on it. It’s like if you want big arms you need big body because you cannot drive sports car with the wheels from a truck, right?

Secret 2. Hyperplasia. Don’t be afraid this word is not as terrible as it may sound. It’s agreed that muscles grow undergoing hypertrophy process – increasing the volume of muscle cells. Earlier increasing the amount of muscle cells, fiber-splitting process, or hyperplasia, was thought to be impossible. However, recent studies in birds and MRI studies in sportsmen showed it is possible!

To enable this process you have to use one technique which is almost unknown and rarely used. It’s shockingly effective. It’s loading the muscle in overstretched position. Check an example exercise for building big biceps – again scroll down and follow the link to secret 2.

Secret 3. Neglecting braciali – a small muscle which is under your bicep. Not working it out you miss on a whole lot of a bicep form because this muscle pushes bicep upward and make him stand out. The most common exercises for developing this muscle and the technique of doing this exercises utilizing the secret 2 you can find here.

Tuesday 11 Jan 2011 by admin | No Comments
Filed under: Build bigger biceps Tags: , , , , , , , , , , ,

Build bigger biceps fast

Building bigger biceps that look great in a relaxed state and are as strong as possible, building attractive square chest, getting slim waist with great six-pack – building very hot V-shape body to grab the hot chicks attention is now possible!

Forget everything you have been told before with regards to biceps building.

Building bigger biceps

Efficient bicep building involves:

1. Exercises targeting all areas of bicep muscles

Inner Head
Outer head
Braciali (muscle underneath the biceps – think peak of a bicep)
Area near forearm as it gives you attractive looking arm in a relaxed state, on a beach, in a club e.t.c

2. Efficient muscle exhaustion techniques that make you feel your biceps working hard and burning from inside out. This is achieved by modifying exercises so that to place constant tension on a bicep throughout full range of motion. And also using intensity techniques leading to deep exhaustion of biceps.

All this combined in Biceps Specialization Program presented on this site. Author – famous Nick Nilsson aka “Mad Scientist”. Techniques of specialization for arm muscles and how they work explained here.

Shocking facts were revealed during MRI (Magnetic Resonance Imaging) studies in sportsmen performing different body building exercises. It has to do with one phenomenon of muscle growth which earlier was thought impossible but shockingly proved existing!

I was able to increase my bicep from 10 to 15 inches in 9 months. Here is what worked for me. There are three vital steps for you to get bigger biceps.

1. Sports cars don’t have wheels from a truck. You won’t have huge arms on a freakish 150 pound frame. Pack on some mass first.

2. Neglecting braciali. It is a small muscle right under your biceps which pushes it upward giving your biceps peak form and making it pop up.

3. Hyperplasia. This is what was revealed during MRI studies. Increasing the amount of muscle cells (muscle fibers). Earlier it was considered impossible as muscle growth has always been considered to be due to the increase of the volume of muscle cells. This beats your genetics and allows you to blast any part of your body that you want! Here is the technique which causes this effect. Go to this page and follow the link to the secret No 3.

Enjoy your journey to bigger arms and biceps.

So, this is basically how to get bigger biceps. And remember that you have to focus on how your bicep looks in a relaxed state rather than in a pumped state. Apart from the size that you want to have you also want to have your muscle dense, rock-hard and ripped!

Hyperplasia also makes your muscle very strong and doing the technique I’ve mentioned you will not only have huge arms but strong and dense arm!

Tuesday 11 Jan 2011 by admin | No Comments
Filed under: Build bigger biceps Tags: , , , , , , , , ,

Successfully build chest muscles

Building chest muscle fast is a challenging thing to do. Don’t pressure yourself too early, the reason why you don’t want to do this is because you really don’t want to strain your muscles too much. Aside from that, if you get too sore from overdoing it, you may need to skip your routine for a number of days until your body recovers. Start by training 2-4 days every week.
Always emphasize the correct way of building your muscles. Remember that we have different body types and what works for others may not necessarily work for you.

Three principles for successfully build chest muscles

You need to apply 3 principles for you to build chest muscle fast:

muscle building diets

  1. Proper muscle building diet — combining the right diet and nutrition with exercise is a no-fail method of achieving a great and a healthier body. Know the food that you can and cannot eat to help build your muscles fast. Make sure you have enough calorie intake. Food rich in protein also plays a major role in helping you add mass to your muscles.
    building chest muscle
  2. For build muscles lift weights — an efficient weight lifting program is the main process that you will use to achieve your desired results. One of the fastest ways is to use multi-joints movement in your training. Simply put, it includes more than one joint to lift the weight thus it employs more than one muscle group. Using more than one muscle group at once will give you faster results. One example of a multi-joint movement is the bench press. What you do in here is you use your shoulder and elbow joints and then the muscle group comprises the shoulder, chest and triceps.

    Another thing you need to do is use as many muscle fibers as possible during the training. For you to make the most out of fiber recruitment, you need to lift heavy weights. How do you know that you’re lifting the right “heaviness”? The rule in here is that if you can safely handle the weight for a maximum of 8-12 reps with proper form , then it’s the right weight for you.

    Lastly, you can do what they call a “Superset”. So what exactly is a superset? It is a combination of one exercise done immediately after the other with NO rest in between.
    chest muscle workout

  3. Rest — you need to have enough rest to allow your muscles to recover and grow. It is only during your rest period that your body consumes the nutrients after the trauma from lifting weights occurs. Protein aids in repairing the muscle damage from your weight lifting program
Friday 3 Dec 2010 by admin | No Comments
Filed under: Build muscle chest Tags: , , , , , , , , ,

Build Chest Muscle using free weights and dumbbells

Best chest exercises using free weights and dumbbells that build a deep, well shaped chest. Learn how to do bench press, flys and proven chest exercises to build a chest you can keep a glass on.

Its time to remove your shirt and show how chiseled it is. Well may not be now but in a few weeks surely if you follow the chest building tips mentioned here.

Chest is the centerpiece of a complete Physique and don't let your chest below its own standards when you can really hit it hard and make it stand. Just see how many guys can boast of a muscular chest! Not many! And your chest can make you apart from this crowd giving you all the attention you deserve.

build chest muscle free weights dumbbells

Chest Exercises are also the best muscle mass builders

Well built chest is the cornerstone of a bodybuilding physique and the chest exercises I show you here will do just that. These Chest Exercises are also the best Muscle mass builders.

Building chest muscles has always been termed difficult. Its not so. The reason chest appears to grow slow is due to its size. Chest is a major muscle with lots of fibers. Added to this fact many trainers, even bodybuilders do not train with high intensity on power exercises like bench press. Therefore go all out on such power moves and buy yourself new shirts.

In order to have a total chest development you need to do 2 kinds of movements - Press and Flys.

Chest Exercises must know points
  1. Flat bench press is the best chest muscle builder. It is a power exercise and is one of the Big 3  ther 2 being Squats and Deadlifts.
  2. By changing the angle of the bench you can hit hard both the upper chest Incline press and lower chest Decline press giving a complete chest development.
  3. Dumbbell flys will build the inner chest giving it a clear separation.
  4. Build chest muscles with power moves like flat bench press.
  5. Go complete range of motion and stretch in between chest exercises. I just gave away a pro tip to you!
  6. Always perform chest before triceps. If you do triceps before even day before they will fatigue before chest muscles thereby hampering your chest development.

Chest can be the most aesthetic muscle of your body especially on the beach or when competing.

Friday 3 Dec 2010 by admin | No Comments
Filed under: Build muscle chest Tags: , , , ,

Develop your chest muscles

A muscular chest is considered sexy and attractive in a male. Well developed pectoral muscles are a great advantage not just to impress lovely damsels, but also to increase confidence levels. It gives you a better posture and automatically, clothes start looking better on you. No wonder guys are forever on the lookout of ways to develop their chest muscles.

The burning question troubling many a male mind is how to go about on the task of developing powerful chest muscles. People who have made up their mind to start on an exercise routine get confused when it comes to working out their chest muscles. In reality, it is not very difficult to carve out perfect pectoral muscles. All you require are some foolproof plans and the will power to execute them regularly.

Know your Chest

Before you learn about the various ways to build up your chest muscles, it will be better if you know something about the anatomy of the chest in general. The chest is composed of 4 muscle areas, all of which needs to be targeted during a workout. There is the upper chest muscle, lower chest muscle, inner chest muscle and the outer chest muscle. They need to be worked out separately and consistently for results to show up quickly. Some of the exercises that are guaranteed to build up your chest muscles are given below.

Simple and effective exercises for building chest muscles

build muscle chest workoutA push up is one of the uncomplicated of all exercises and a preliminary option as a warm up for beginners to help in building chest muscles.

Bench presses (flat bench press, inclined bench press) are also excellent in improving blood circulation especially to the chest and arms and they also aid in defining the muscles in their growing stage. Stretches are unavoidable and needs to be done before embarking on the heavier exercises like weight lifting. Warm up and stretches are two important aspects which should never be ignored.

Dips are a great way of developing those pectoral muscles of yours. Another option would be to work out on free weights that help in building chest muscles in a more specific manner. Although weight machines are available in gyms, pumping iron does have its own advantages by providing a more through workout for the various muscles involved.

Exercises for developing specific chest muscles

Dumbbells, tricep dips, cable crossovers, etc are other options which help in building strong chest muscles. You can also try out the military dumbbell presses for an enhanced effect. These exercises are aimed particularly at developing the upper chest while working out the lower chest involves decline barbell bench press, parallel bar dips, etc. You need to concentrate on using standing cable crossovers and flat bench dumbbell flyers for your inner chest. Outer chest muscles are best developed by flat bench barbell presses and dumbbell flyes.

A high protein diet along with exercise, rest, and sleep is crucial in building excellent chest muscles. Armed with proper knowledge of exercises, extreme enduring capacity, and a steady focused and dedicated mind, you can also be proud of your bulges that will appear on your chest in no time.

Friday 3 Dec 2010 by admin | 2 Comments
Filed under: Build muscle chest Tags: , , , , , , ,

Build Chest Muscle

Build Chest Muscle Step I - Dissect your chest work out

If you've been trying to build chest muscle but aren't seeing the gains you were looking for then there are a few key steps you can take to build chest muscle in lightning speed.

If you want to build chest muscle you have to dissect your chest workout. Your chest which consists of your pectorals "pecs" are pretty big muscles, which means you're going to have work out different parts of your chest "one at a time" if you want maximum results and the fastest gains possible.

It's real simple. All you have to do is break down your chest workout or chest workout to work out the 4 main parts of your chest.

These 4 parts are your upper chest, your lower chest, your inner chest and your outer chest.

Here are a few exercises you can use to build chest muscle very quickly.

Upper Chest Muscle Exercises

  • Incline Barbell Bench press - Military Dumbbell Presses - Incline Dumbbell Flyes
  • Lower Chest Muscle Exercises
  • Decline Barbell Bench press - Parallel Bar Dips - Decline Dumbbell Flyes
  • Inner Chest Muscle Exercises
  • Standing Cable Crossovers - Flat Bench Dumbbell Flyes
  • Outer Chest Muscle Exercises
  • Flat Bench Barbell Presses - Flat Bench Dumbbell Flyes

By dissecting your chest workout in this way you will not only build chest muscle fast but you build ALL the different areasof your chest muscle which leads to a bigger, stronger and wider chest.

How to Build Chest Muscle Step II - Work Your Chest to Failure

If you want to build chest muscle, you have to train your chest to failure. If you don't know what I mean, it's very simple. You have to push your chest muscles to the point where it is unable to do any more reps on its own during that set.

This is why you also NEED a spotter - someone to help you when your muscles fail during an exercise. For example, if you're bench pressing and your muscles fail halfway on your last rep, you want someone there to assist you, so you can keep pushing even though your muscles have failed - that's the key to unlocking HUGE muscle gains.

When you train your chest muscle to failure like this, your body says "Woe, I better start sending more nutrients (protein, water, calories, etc.) to build my chest muscles so next time we deal with this stress (weight training to failure), it won't be as strenuous as last time". Training like this can and will lead to HUGE chest muscle gains quickly.

How to Build Chest Muscle Step III - Don't Cheat on Your "Negatives"

build muscle chestWhat are "negatives"? - Negatives are the eccentric or lowering phase of your particular exercise. For example, if you were bench pressing, your negative would be when you are lowering the barbell once you've reached the top. In other words, negative is the motion you take after you have contracted your targeted muscle (in this case lowering the barbell after we have contracted our chest muscle to push the barbell to the top).

Most people use gravity during negatives instead of having a controlled movement downward. This is what I call "cheating your negatives" and it's also hazardous to your muscles. Think about it, if you just finished pushing a 150lb barbell upward, it'll be pretty dangerous and "useless" when you're trying to build muscle if you just relaxed your chest muscles as soon as you were about to lower that barbell it.

Instead, take your time and bring the weight down in a controlled motion and try to really feel the burning in your chest muscle as you lower the weight thus stretching and really targeting your chest muscles as a result.

Remember, it's not quantity but quality. Think about it, you could lift 30 pounds ten times with poor form or 30 pounds six times with proper form, and you would notice much better results with the latter example

So don't cheat yourself out of building the massive chest you desire by cheating on your negatives - this is when much of the pressure is being put on your muscles, so don't "wimp out".

To anyone who wants to learn how to build chest muscle and quickly at that simply follow these 3 simple steps and you'll be on the road to a massive chest in no time.

chest workout
Friday 3 Dec 2010 by admin | No Comments
Filed under: Build muscle chest Tags: , , ,