Blast Your Biceps

Get Huge Arm Muscles Fast

Paul Becker, Body Building Historian reveals the techniques that body builders USED to use back in the golden days of bodybuilding that have gone ignored for years now. They old bodybuilders like John McWilliams didn't get big because of genetics No they put in the hard work that it takes. This eBook course teaches you the old school, tried and true way to build strength and power in your arms. This book will teach you how to get huge arms Without steroids, how often you should train arms, how to add a 1/2 inch to your arms in only ONE day. When you order Huge Arms Fast, you also get three FREE eBooks as a bonus: How to Gain 1 on your arms in One Week, How To Build a Super Powerful Grip, and Old School Bodybuilding Advice. Sometimes the old ways really are the best, and that is definitely true in the case of bodybuilding. Read more...

Get Huge Arm Muscles Fast Summary


4.6 stars out of 11 votes

Contents: Ebook
Author: Paul Becker
Official Website:
Price: $27.00

Access Now

My Get Huge Arm Muscles Fast Review

Highly Recommended

All of the information that the author discovered has been compiled into a downloadable pdf so that purchasers of Get Huge Arm Muscles Fast can begin putting the methods it teaches to use as soon as possible.

When compared to other ebooks and paper publications I have read, I consider this to be the bible for this topic. Get this and you will never regret the decision.

This Beginner Biceps Routine

Is built around three can't-miss movements. If you want big bi's, you'll want to get familiar with these moves and keep them close at hand as you build your arm-training arsenal. In all your biceps exercises, do your best to eliminate momentum. Don't rock your body forward to initiate a rep, and don't swing the weights up. This workout also includes forearms building strength in your forearms helps on numerous other exercises, especially back moves. Ideally, you should continue to train forearms for as long as you weight-train.

Incline Dumbbell Curl

MOVE Keeping your shoulders back and upper arms in a fixed position perpendicular to the floor, lock your elbows at your sides and curl both dumbbells toward your shoulders. Turn your little fingers up and continue to curl until you reach a peak contraction in your biceps. Reverse along the same path and repeat for reps. For subsequent sets, adjust the incline bench to 45, 60 and finally 90 degrees for the fourth set.

Biceps brachii tendon tear

Latissimus Dorsi Bicep Problems

Biceps brachii Xiphoid process Biceps brachii Biceps brachii, distal tendon, sectioned Pectoralis major Serratus anterior Triceps brachii Latissimus dorsi Biceps brachii External oblique Brachialis Biceps brachii, tendon Biceps brachii. aponeurotic expansion Tearing the long head of the biceps brachii Is by far the most common serious sport-related biceps injury. Generally, it occurs in a muscle, already weakened by tendinitis, after a sudden backward movement of the arm, e.g., during a throw. This movement is relatively common in baseball, tennis, and any sport involving a throwing action, but it also occurs in the snatch in weightlifting. During this motion, tension is suddenly placed on the long head of the biceps brachii, most often where its tendon passes through the bicipital groove of the humerus. Weightlifting, specifically the deadllft, with heavy weights can cause another characteristic biceps brachii injury. This technique, although usually safe, can In rare Instances cause...

Week 11 Blast the biceps triceps and forearms

These are fairly small muscle groups but it seems everyone places such an emphasis on them though. I mean, who doesn' t want great set of arms. This is done rather simply. Do standing bar curls and alternate dumbbell curls for the biceps. Stick with close-grip bench presses, lying tricep extensions, tricep pushdowns, and dips to work the triceps. Forearms are worked with wrist curls on either a bar or dumbbell and hammer curls. Change the combo of muscle groups works. Start with chest and back on Monday, legs and shoulders Wednesday, and biceps and triceps on Friday. Eight weeks later, do chest and triceps on Monday, legs and biceps on Wednesday, and back and shoulders Friday.

Forward and Reverse Crossover Lunges with Biceps Curls

Bizeps Curl Lunges

Extend your legs, then lift your right knee and bring it in toward your chest as you lower your arms. Step back with your right leg, this time lunging behind your torso and stepping back to the eight o'clock position. As you sink down into the reverse lunge, complete another biceps curl. Repeat 15 to 20 times with the right leg and then switch to lunging with the left leg, stepping forward to the one o'clock position and back to the five o'clock position.

Biceps stimulation exercises

Rosie The Riveter Reference Picture

We don't really have any potentiation exercises specifically for the biceps. On could always perform explosive curls or drop & catch curls, but it is rarely necessary to potentiate the action of the biceps. The best stimulation exercises for the biceps are a rather limited group as I already mentioned to be maximally effective an exercise should allow you to stretch the muscle prior to the concentric action. It is impossible to stretch the biceps if you are performing curls at a fixed position because the biceps stretch is limited by the elbow's range of motion. To maximally stretch the biceps you must bring the shoulder back under load (the biceps is also a shoulder flexor). So our selection is pretty small. However to the list of optimal exercises we can also add some more which, although not quite as effective, can have their place in a program. Key point(s) Get a maximum biceps stretch by bringing the arm back at the starting position. As you curl up, simultaneously bring the...

Seated Dumbbell Curls biceps

Seated Dumbbell Curls

Starting Position Sit on the edge of a flat bench with your arms at your sides, a dumbbell in each hand. Now get ready to focus on flexing your biceps take a deep breath and begin. Dnn 'i lean back or forward as you lower the weights. This cuts down on the amount of work the biceps are doing. Dnn 'i lean back or forward as you lower the weights. This cuts down on the amount of work the biceps are doing. The Exercise With your palms facing forward, curl both arms, lifting the dumbbells toward your shoulders. During the curl, keep your upper arms and torso still there will be some movement, but avoid swinging the weight up (a common mistake). Let your biceps do the work. Then lower the dumbbells slowly to the starting point.

Incline Dumbbell Curls Muscles Used Biceps forearms

Technique This exercise is exactly the same as seated dumbbell curls, except that you perform these on an incline bench. Start with your arms hanging straight down at your sides and your back flat against the bench. You can choose to alternate each side or do them both simultaneously.

Incline Dumbbell Curls biceps

Fitnesstudio Unterer Cken

The Exercise While keeping your back flat against the bench and your palms facing forward, curl the dumbbells all the way up to your shoulders. Then slowly lower the weights until your arms are hanging straight down, so you get a full stretch on your biceps before you lift the dumbbells back up.


EZ Bar Reverse Curls Muscles Used Biceps, brachialis, forearms. Technique Grasp the weighted bar, and, while keeping your elbows at your side, slowly lift the weight up until your biceps are fully contracted. Then slowly lower the weight back to the starting position as you exhale.

Biceps Action

The prime action ol the biceps Is supination, or twisting ol the hand. On the right arm, the biceps supinates the hand in a clockwise direction on the left, the twisting is done counterclockwise. The bending action accomplished by the biceps is strictly secondary. One simple test will prove this Bend your forearm toward your upper arm as far as possible, while keeping your hand in a pronated position. Place your other hand on your biceps of the bent arm. Note that your biceps Is not contracted, even though the bending action has been completed. In other words, though your arm Is bent as far as possible, your biceps has only performed part of Its function. Now twist the hand of your bent arm into a suplnated position and feel your biceps contract. Full contraction of the biceps results In twisting your hand and forearm, and your biceps cannot fully contract unless the twisting occurs. For this reason, you can curl more in a palms-up position than you can In a palms-down grip. In the...

Cable Preacher Curl

Tips This is just like the normal preacher curl, which is done with a barbell. Place a preacher bench about 2 feet in front of a pulley machine. Attach a straight bar to the low pulley. Sit at the preacher bench with your elbow and upper arms firmly on the bench pad. Do not let your elbows or upper arms move Pull the weight up towards your shoulders and squeeze at the top. Do not rock your body go slowly. Lower the weight to the starting position and start.

Preacher Curl

START Position the seat height so your armpits are flush against the pad. Place your feet forward to help stabilise your body, and grasp the EZ-bar with an underhand grip so your little fingers are higher than your thumbs (your palms supinate out). This helps keep your elbows in and better isolates the lower biceps. MOVE Slowly raise the bar to shoulder level, pause and squeeze your biceps, then lower the bar to just short of elbow lockout.

Bell Preacher Curl

START Grasp a dumbbell in one hand and place the back of your upper arm flush against the angled side of the preacher-bench pad. Brace yourself with the opposite arm for stability. MOVE Lift the weight toward you, keeping your elbow in contact with the pad the entire way. Don't go fast if you don't feel tension building in your biceps, you're swinging the weight instead of using the muscle to do the work. Once you reach the top stop just short of your forearm going perpendicular to the floor to maintain tension lower the weight until your elbow is just short of full extension. Complete one set with that arm and switch to the other.

Biceps Exercises

Barbell Curl- This has long been considered the premier bicep exercise. Grab a bar with an overhand, shoulder width grip. With your chest out and shoulders back, extend your arms fully. Curl the weight up until your forearms touch your biceps. Do not allow your elbows to drift forward and turn this into a front delt exercise. Instead, keep your elbows at your side throughout the movement. Dumbbell Curl- This is performed in the exact same manner as the barbell curl and allows for greater supination and a more intense contraction at the top of the movement. Hammer Curl- This is dumbbell curl with your palms facing in instead of up. Incline Curl- Lie down on an incline bench with your arms hanging straight down and your palms up. Curl the dumbbells up until your forearms touch your biceps without allowing your elbows to drift forward. The incline position puts a greater stretch on the biceps.

Dumbbell Curls

Dumbbell curls are similar to barbell curls except, well, you're using dumbbells, and instead of working both biceps at the same time, you have the option of lifting both simultaneously or alternately. Since alternating gives the muscle time to rest as the other arm is working, we prefer to work both arms together. Dumbbell curl start finish position. Dumbbell curl midrange position. Here is how you properly perform a dumbbell curl

Preacher Curls

Preacher curls (machine or free weights) This is all down to what is available or most comfortable to you, however you may find that free weights hit the biceps better in your opinion. I personally don't have a preacher bench available but I do have a machine. The principle however is still the same. A variation of the preacher curl is called 21's . These are generally used for conditioning during the split day training. The weights are lowered and 21 reps are executed quickly in multiples of seven. From top to middle, middle to bottom, then top to bottom. A huge pump can be achieved with this form of preacher. Single arm curls can be performed on a preacher bench or as I prefer, stood up, using the top of an incline bench. The theory of the exercise is exactly the same as preacher curl, keeping the arm from pit to elbow on the bench at all times and making a controlled lift and descent. If bicep peak development is what you're after then look no further than this exercise. Not only...

Biceps Belong

The biceps span the front of the upper arm, beginning at the upper part of the long bone of your arm (humerus) and ending at the point just beyond where your elbow bends. The action of the biceps is to bend the elbow and to turn your palm up toward the ceiling. This action of flexion and supination is the way you show off when you make a muscle like Joe's lovable Uncle Harry. Why strong biceps Because of the following reasons - Assistance with exercises for larger body parts. If your biceps are weak, they won't be of much help when performing exercises for your back. Activities of daily living. If your biceps are weak, your arms will tire while carrying your kid from the car to the bedroom, carrying packages, or using a screwdriver. They look good. Right or wrong, big biceps are seen as a sign of strength. Here's the skinny when it comes to your biceps. These smallish muscles are involved in virtually every pulling movement you do (lat pull downs, cable rows, and many more). As a...

Cooked Calvesin Under 4 Minutes

ARE YOU WORKING YOUR BICEPS TO THEIR FULLEST There'll be no preface to this article. There isn't any need to discuss the appeal of the bicep muscle and its importance to one's overall appearance. Everyone already knows that. Instead, let's get right to the point Biceps training is probably the most simple form of all bodybuilding exercise, yet thousands of bodybuilders fail to stimulate bicep growth with ample success. There's a reason for that. There's also a solution. If you're among those who never seem to get a good bicep pump and would like to rectify the situation, read on. Although it's rarely addressed, the standard curl doesn't directly affect the bicep -- at least that's the case with some people. It all comes down to your anatomical make-up. For an unlucky bunch, the main contributor is the brachialis muscle, which runs underneath the outer part of the bicep. That's the muscle most responsible for drawing the hand toward the shoulder. Naturally, as the resistance is...

Muscular Contractions

Isotonic and isokinetic contractions have two specific phases - the concentric or positive phase and the eccentric or negative phase. In the concentric phase (shortening) the muscle contracts, while in the eccentric phase (elongation) the muscle returns to its normal length. For example, on the upward phase of the biceps curl, the biceps are shortening. This is a concentric (positive) contraction. During the lowering phase of the curl the biceps are lengthening. This is an eccentric (negative) contraction.

Muscle Bulk And Size Program

Thighs-Heavy Barbell Back Squats, Thigh Biceps Curl Chest-Heavy Barbell Bench Press, Bent Arm Pullover, Incline Barbell Press Back-Wide Grip Pull-ups w weight, Heavy One Arm Dumbbell Rowing, Barbell Shrugs Shoulders-Heavy Barbell Press Behind Neck, Heavy Dumbbell Press (prior chest work produces balance of shoulder program) Biceps-Cheat Barbell Curls, Alternate Cheat Dumbbell Curls, (seated) Triceps-Heavy Triceps Press, (standing or seated) Narrow Grip Cheat Bench Press Bulk exercises and low reps of (6) prevailed using moderate to heavy weight. Five to nine sets are performed for the major muscle groups of the thighs, back and chest and 3 to 5 sets for the minor muscle groups (Shoulders, Triceps, Biceps, Abdominals and Calves). Rest between sets is around two-five minutes.

No more weak bodyparts

Many of the articles that you read on bringing up weak bodyparts just tell you to train your biceps twice as much as you train them already. Scott's unique method of specialization ensure that everything grows so you don't have to waste half of your year training each bodypart while the others stay small.

New Rule 2 Exercises that use lots of muscles in coordinated action are better than those that force muscles to work in

Isolation exercises have their place, and some trainers use them successfully when teaching their clients the basics of strength training. But most of the time, the average person in a health club gets little benefit from a biceps curl, lateral raise, or leg extension. Harking back to New Rule 1, those muscles weren't designed to work in isolation, so exercising them that way is almost always a poor use of your valuable time and energy. This is one of those rules that seems intuitively wrong to most people. If you want bigger biceps, why wouldn't you do biceps curls I'll explain that in much greater detail later in this chapter, but for now I'll leave it at this If you were being chased by a lion across the savanna and your only hope for escape was to pull yourself up on a tree branch, would you try to curl yourself up onto that branch, using your biceps in isolation No, you'd grab that branch with both hands and pull with every damned muscle in your body that could save you from...

Whats Better Free Weights Or Machines

Working your biceps. But really, you are working a lot more. Your forearms are being stimulated. Your shoulders are taking some weight, and you'll notice your abs are tight as they stabilize your body. So doing a bicep free weight curl entails a little more than just a bicep workout. Compare that to the preacher curl machines. You are sitting down. There are no legs involved. Your abs really CO

Why Crunches and Sit Ups do NOT Get You Six Pack

Here's something to think about we're always focusing on the abs but you ever noticed that the people who have the best abs also have a great body everywhere else This is by design - not by coincidence. The idea that doing lots of crunches is going to get you six pack abs is a myth that is known as spot reduction . Fat burning is not a local phenomenon. When you do bicep curls your biceps do not pull fat from your arm for energy, so why would crunches reduce the fat around your waistline More on that soon.

But First A Little Anatomy And Kinesiology

The hamstrings comprise three separate muscles the semitendinosus, the semi-membranosus, and the biceps femoris. The tendons of the hamstrings cross over the back of the knee capsule and cause the knee to bend when contracted. Only one exercise will effectively stimulate this extremely important muscle group the leg curl.

Functional Anatomy of the Hamstrings

The hamstrings consist of three muscles the biceps femoris, better known in gyms as the leg biceps the semi-tendinosus and the semimembranosus. Understanding the functions of each of these muscles is the first step towards devising effective hamstring workouts. Biceps Femoris The biceps femoris enhances the outer (posterior) sweep of the hamstrings. Like its cousin the biceps bachii, and as its name suggests, the biceps femoris consists of two heads the long head and the short head. The long head crosses both the hip and the knee joint and is therefore involved in extending the hip and flexing the knee. The short head only crosses the knee joint and thus is only involved in flexing the knee. Both heads help turn the foot outward (lateral rotation of the knee). A The hamstrings consist of three muscles. The primary muscle is the leg biceps. The Semitendinosus and Semimembranosus create the inner sweep across the hip and knee joint. (Matt McLaughlin)

Little More Anatomy

The function of the biceps muscle is twofold. Its primary function is the supination of the wrist turning the hand until it's in a palms-up position its secondary function is to lift the forearm to the clavicle. The biceps, therefore, cannot be worked efficiently until both of these functions have been fulfilled. Therefore, in the interest of efficient and efficacious training, there will be no use of E-Z curl bars for working the biceps this month. E-Z curl bars serve to pronate the wrist, thereby failing to fulfill the primary function of supination and negating your chances of training that muscle efficiently or thoroughly. For the biceps, the exercises that are in greatest accord with this muscle's function

Daily Progress Report

Biceps Seated Dumbbell Curls Seated Dumbbell Curls Seated Dumbbell Curls Seated Dumbbell Curls Seated Dumbbell Curls Standing Dumbbell Curls Anyway, after I finish my back workout, I move on to triceps, finish my sets there, then hit my favorite muscles biceps. I finish my last high-intensity set by performing 12 reps of standing dumbbell curls and check the clock I brought it in right at 45 minutes.

The Routine Explained

Chin-ups It is advisable to get yourself a set of wrist straps for this exercise, as you will find that your forearms will get quite a workout in addition to your biceps. Grasp the chin-up bar with your hands spaced about shoulder-width apart and your palms facing up. Slowly contract your biceps until your hands touch your shoulders (or as high as you can pull up), hold this contracted position for a two-count, and then lower yourself in four seconds back to the starting position. Repeat for your individual specific repetitions. When you can no longer complete a full repetition, step onto a chair that should be placed right next to you by the chin-up bar and, while still pulling with your arms, use your legs to assist you in getting to the top of the bar. Do this for 2 more repetitions. Then, using your legs, stand on the chair until your chin is over the bar and lower yourself down using arm strength alone to the bottom fully stretched position. Repeat this negative rep 3 more times....

Aesthetics and exercise selection

10.153 You may choose exercises for specific purposes, or you may avoid certain exercises. If your pecs respond well to the supine bench press, and are large, do not hammer away at the same movement and overdevelop your pecs. Move to the incline variation instead, or perhaps the parallel bar dip. If you get little or no lat development from dumbbell rows, find a core exercise that does develop your lats. If you get little or no biceps development from lat work, include direct work for your biceps.

Removing the Weak Links

You will find that whenever the larger muscle groups (such as the legs, lats, or chest) are trained with compound movements, other weaker muscles (such as the lower back, biceps, and triceps) are also involved. Consequently, the weaker muscles give out before a true state of muscular failure can be reached in the larger muscle groups. This problem can be alleviated by employing the technique of preex-haustion. It calls for the performance of an isolation exercise before performance of the compound movement (i.e., one in which more than three muscle groups are involved), moving from the isolation to the compound movement with all speed. This month the weak link will be the smaller and, ipso facto, weaker biceps muscle of the upper arms, which will give out before pure muscular failure has occurred within the latissimus dorsi of the upper back. By performing dumbbell pull-overs first, however, we will be essentially isolating the lats and thereby saving the strength of the smaller...

Little Creativity Can Go A

With a few twists to some old favourites, this routine packs a huge punch and is worthy of home or gym use. The basic movement of any biceps exercise is a curl, but there are two significant ways you can alter your attack for complete development. One is through different grips (for instance, the three underhand grips of the first exercise, or the palms-facing grip of the hammer curl) and the other is through putting your biceps on stretch, as in the incline curl, which can lead to a stronger contraction during the lifting phase of the rep.

Dumbbell Concentration Curl

START Sit at the end of a bench, plant your elbow against your inner thigh and let your arm hang straight down. MOVE Using strict form, contract your biceps to curl the dumbbell up, then lower it under control all the way down. You can also do this standing up like Arnold used to do it, with one arm on the dumbbell rack for support and just letting your working arm hang in the air, Chris says. The key is to keep the line from your shoulder to your elbow vertical and don't let it swing. I actually do these both ways.

Bottomline Bodybuilding

BETTER BICEPS A Quick and Effective Method When someone asks you to make a muscle, do you unhesitatingly roll up your trousers and flex your calve No way. It's the biceps that everyone wants to get a look at. Biceps, for some inexplicable reason, are the gauge by which one's overall muscularity is judged. If your biceps look good, most people will presume the rest of you does as well. That's why we want them. You have to admit--the biceps have little to do with overall strength or health. (But damn, they sure look cool.) Okay, they're mostly for show , yet when they're big and defined and vascular, they're an awesome sight which suggest strength, power and sensuality. Is it any wonder guys want bigger bi's Impressive arms are so revered that novice gym-goers will spend more time working biceps than all their other bodyparts combined. Of course, all that will do is lead to overtraining. Instead of working harder, it's time to start working smarter. There are some unforgivable...

Tight End Back of the Thigh

Three primary muscles bend your knee and extend your hip the biceps femoris (fem-er-is), the semitendinosus (semi-ten-duh-no-sis), and the semimembranosus (semi-mem-bruh-no-sis). Together, these three muscles are collectively known as your hamstrings. All of them are found next to each other in the back of your thigh.

PS specialised routines

59) Take no prisoners on biceps day. You can hit your biceps hard, and from all angles, with this expert-crafted workout. 62) As the name implies, this programme is constructed to shock your biceps out of their doldrums and put them on track to new growth. 63) Burn in the detail with this high-rep regime. Don't let yourself get lazy as you would in a strength-building, low-rep regime, take your time on every rep, slowly contracting and releasing your biceps on each repetition. ) There's always enough time for your biceps with this super-fast routine. EZ-Bar Preacher Curl

Walk Through Example of Phase 3 Option 1 Drop Set Superset

Here is an example of the Monday 3 Bench Press Dumbbell Curl drop set routine. Take note of the structure of this drop set superset as you will duplicate it for all the exercise combinations shown for this third week. The weights used are for demonstration purposes. You will have to adjust the weights you use according to your own strength levels, either heavier or lighter. The purpose is to choose weights which challenge you to complete the prescribed number of repetitions with substantial effort. Training to failure is not necessary. Before you begin your first warm up set of Dumbbell Bench Press grab a set of twenty pound dumbbells. Place the dumbbells right next to the bench you have set up for your Dumbbell Press. Now begin the Dumbbell Bench Press using a warm up weight. It is better to be too light than risk straining yourself by choosing too heavy of a weight. Complete fifteen slow repetitions concentrating on stretching and really feeling the muscles you are about to train....

Set 3 Maximum Weight

Dumbbell Bench Press using these dumbbells for as many repetitions as you can. Apply Gravity Edge Principle Two When you can do no more, grab the third lightest set of dumbbells which for maximum effect will be about forty to fifty percent of your maximum starting weight. Immediately Dumbbell Bench Press using these dumbbells for as many repetitions as possible again using Gravity Edge Principle Two It is easy to stop here but do not Instead take the weights you set out for your Alternate Dumbbell Curls and pound out eight to ten repetitions. The gradual pyramiding up of your weight with the Alternate Dumbbell Curls is now peaked. Go no heavier than this last set. The rest of the sets of Alternate Dumbbell Curls are to be performed with a weight that allows you to finish eight to ten repetitions. At this point your chest will have gotten some rest while you were performing the Alternate Dumbbell Curl Biceps movement. You may rest another thirty seconds to a minute at the most before...

Dieting to Build Pure Muscle

Diet is probably the most fundamental component of the bodybuilder's makeup. The food you eat becomes the fuel that allows you to perform heavy sets of muscle-building exercise, as well as becoming the primary fuel of your nervous system and brain. All mental functions, from choosing a biceps exercise to abstract philosophical contemplation, are fueled by what you put into your mouth.

Armed but Not Dangerous

V Bulging biceps turn heads Building your biceps Boosting your triceps Picture this You walk into a gym for your first workout, and you're looking for a trainer. You see two trainers discussing amino acids by the office. Both have pleasing physiques but one has huge arms. Which one do you decide you want for your trainer (Be honest.) Our practical experience says you go with Bobby Biceps. Chew on this amusing looks can be deceiving tale. Jonathan used to work with a nutritionist who had enormous arms. Whenever they were together at the gym, people approached him with questions about arm exercises despite the fact that he had no real exercise background, and Jonathan, a lean endurance athlete who had a master's degree in Exercise Physiology, knew far more arm exercises than there are amino acids. Conversely, when people had questions pertaining to diet and losing weight, they came to Jonathan, assuming he was the man to ask, even though Mr. Biceps had a Ph.D. in nutrition. Go figure....

Do you need variable resistance

We must also realize that while some of the most common movements and lifts result in the resistance dropping as we complete the motion, as in the biceps curl example in the first figure. This is a natural mechanical response and not something that we should try to avoid or circumvent in training. Let me explain.

Get rid of negativity

If you are gaining in some body parts or exercises, but not in others, there are at least two explanations. First, you may have more potential in some areas than others. Second, and perhaps more likely, you are overtraining the stagnated areas. Discover what you are doing in the successful areas that you are not doing in the others, and apply the successful strategies elsewhere. For example, perhaps you are making good progress deadlifting just once a week, for 3 sets of 6-8 reps, but are getting nowhere with your biceps by barbell curling three times a week for 3 sets of 8 reps followed by 2 sets of 6 reps of alternate dumbbell curls. ere are lessons there.

Other decent hamstrings exercises

Note With all leg curl exercises you can change the feet position to alter muscle recruitment somewhat. When the feet are turned out you will put more stress on the outer portion of the hamstrings complex (both sections of the biceps femoris), when the feet are turned in you will put more stress on the medial portion of the hamstrings complex (semitendinosus and semimembranosus). A neutral feet position will active pretty much all portions equally.

Bicep Curls with Upright Rows

This combination exercise targets your biceps, trapezius (muscles at the side of the base of the neck), and deltoids. Get to curling and rowing by following these steps 3. Curl your hands up in a semicircular motion until your forearms touch your biceps, keeping your elbows pinned to your sides at all times. 4. Actively contract your biceps at the top of the movement, making sure not to bend your wrists.

Hydration Information

As ironic as it may seem, when you DON'T drink enough water, your body ADAPTS (as it's programmed to do ) by actually RETAINING more fluids. This will give you a TIRED, PUFFY look, HIDING those newly developed muscles. By downing the proper fluids, your body has no reason to hold onto any extra and your biceps will once again BULGE.

AC Could you list the 3 top tips you could give to any athlete that is just beginning structured training

Learn about the different types of training and don't just do what you see others doing. Be proactive in your learning. Also, remember that you are training to become more athletic. Preacher curls are not going to really help you that much, so avoid Guns and Buns magazines and get info that will improve performance.

Friday Remedial exercises

I'm personally not a big fan of biceps exercises, but the reverse curl has some value because it's a great way to strengthen the forearms and gripping strength, which are useful for the weightlifter. Beware though do not use a reverse curl motion during your cleaning exercises

Phase 2 Muscle Growth Acceleration

Exercises Dumbbell Bench Press, Bent-over Row, Decline Bench Press, Chin-ups, Squats, Seated Calf Raise, Dumbbell curls, Tricep Extensions, Tricep pushdowns, Stiff-legged deadlifts, Leg extensions, Leg curls, Trap Shrugs, and Abdominal Crunches D1- Dumbbell Curls D2- Tricep Pushdowns D1- Dumbbell Curls D2- Tricep Pushdowns D1- Dumbbell Curls D1- Dumbbell Curls D2- Tricep Pushdowns D1- Dumbbell Curls D2- Tricep Pushdowns D1- Dumbbell Curls D1- Dumbbell Curls D1- Dumbbell Curls D1- Dumbbell Curls D2- Tricep Pushdowns D1- Dumbbell Curls D2- Tricep Pushdowns D1- Dumbbell Curls D1- Dumbbell Curls D2- Tricep Pushdowns D1- Dumbbell Curls D1- Dumbbell Curls D1- Dumbbell Curls D1- Dumbbell Curls D1- Dumbbell Curls D1- Dumbbell Curls D1- Dumbbell Curls D1- Dumbbell Curls D2- Tricep Pushdowns D1- Dumbbell Curls D2- Tricep Pushdowns D1- Dumbbell Curls D1- Dumbbell Curls D1- Dumbbell Curls D1- Dumbbell Curls D1- Dumbbell Curls D1- Dumbbell Curls D1- Dumbbell Curls D2- Tricep Pushdowns D1- Dumbbell...

Feeling the Burnor Really Hurt

You've been running five days a week for several weeks, and you're feeling great except for that nagging pain in your shin. Or maybe after a hard hike up a steeper mountain trail than you'd ever ascended or a new workout the day before, you woke up one morning elated at your accomplishment but with a sharp ache in your gluteal muscles. Maybe lifting weights has left your biceps and triceps muscles aching, and one of your elbow joints is sore when you bend it. Are these normal aches and pains Or are they an indication that you have a real injury that needs treatment Sometimes it's hard to know. An injury can occur suddenly, but it also can be brought on over time by overuse.

Appendix B Sample Workout

Biceps Biceps Curl Grab pulldown bar using underhand grip, arms extended shoulder-width apart. Sit on pad and keep back straight. Count 1 Pull bar down until it touches top of chest. Exhale on pull down. Do not swing or rock lower back during movement. Count 2 Return to start position, inhaling as you extend your arms. Works back and biceps. Grab pulldown bar using overhand grip, arms extended shoulder-width apart. Sit on pad and keep back straight. Count 1 Pull bar down by bringing elbows down to your sides until the bar touches your upper chest. Exhale on pull down. Do not arch your lower back during this exercise. Count 2 Return to start position, inhaling as arms extend. Works back and biceps. Place left knee and hand on bench, extend right leg on deck. Keep back straight. Extend right arm straight down below right shoulder and hold dumbbell in right hand. Count 1 Pull dumbbell straight up to rib cage by bringing elbow straight up and behind you. Exhale raising dumbbell. Do not...

Good Morning Stretch Kettlebell

Put it to rest, isolation is neither possible nor desirable. Make a fist. A white-knuckle fist Observe how tension involuntarily overflows from your forearm into your biceps, shoulder, even the pec. This is the neat 'muscle software', called irradiation, at work (see Power to the People Russian Strength Training Secrets for Every American book for a detailed explanation). Counterintuitively, contracting muscles other than the ones directly responsible for the task at hand the deltoids and triceps in the case of the military press does not take away from the prime movers' power, but amplifies it Especially if it is the abs and glutes that you are flexing. A good arm-wrestler loads all his muscles with high-strung tension before the ref yells 'Go ' A great arm-wrestler will load even before he grips up with his opponent. And an amateur who waits for the referee's command to pull before turning on his biceps finds himself pinned without knowing what has hit him. even your biceps.

Methods of Cholesterol Determination in Food

(GC), as pointed by Bohac et al.,19 or high performance liquid chromatography (HPLC), as demonstrated by Bragagnolo and Rodriguez-Amaya.20 Using an enzymatic method, Saldanha et al.14 found no significant difference in bovine meat and milk cholesterol values compared to the results obtained by HPLC. However, Almeida et al.21 obtained higher cholesterol levels by the enzymatic method than those measured by HPLC in semimembranosus, chicken drumsticks, and chicken thighs, but for biceps femoris no difference was observed between the two methods. However, colorimetric and enzymatic methods need strict control of the analytical conditions to give accurate results.

Triceps brachii tears

Teres Minor And Major Pull Tear

Unlike incapacitating shoulder injuries, which may completely halt upper-body training, a tear in the long head of the biceps is less devastating. Flexor di'gitorurri Ralmaiio longus Flexor carpi radialiS, Brachloradialis Pronator teres Brachialls Triceps, mecnal head Biceps brachii As with every pulling exercise, the biceps brachii and brachialis contract, and when the palms face each other, the brachloradialis comes into play.

The final frontier why Clasp Knife stretches will work when everything else fails

The Clasp Knife takes advantage of nasty muscle software called the inverse stretch reflex. It does not take an Einstein to figure out that if the stretch reflex makes the muscles contract, its counterpart makes them relax. You have run across the inverse stretch reflex's dirty work when you got whipped in arm wrestling. One moment your biceps is super tense the next it turns to jello. Some neuroscientists and physical therapists liken this process to a jackknife's blade suddenly giving way hence 'Clasp Knife' stretching. N o w, stop mumbling, Is it safe, is it safe You sound like the Nazi dentist from The Marathon Man. The good news is that the shutdown threshold is set up very conservatively. Much more force is needed for the tissue to rupture than it takes to make your biceps give out a tendon is usually two to three times stronger than its muscle

Muscles of Hip Thigh and Knee Pain

Tensor Vaginae Femoris Muscle

Biceps femoris Head -of fibula Biceps femoris Head -of fibula Biceps femoris (long head) andsemi-tendinosus Biceps femoris (long head) andsemi-tendinosus Biceps femoris (short head) Biceps femoris Biceps femoris (short head) Biceps femoris Biceps Femoris, Semitendinosus, and Semimembranosus Muscles Biceps Femoris Muscle (Fig. 19.115) Origin - Biceps TPs of the biceps femoris (example) - Biceps TPs of the biceps femoris (example) Biceps femoris Biceps femoris - Biceps

J hamstring muscle tears

Lesser Trochanter Muscle

Biceps femorls, long head, sectioned Biceps femorls, long head, sectioned In bodybuilding, hamstring tears occur frequently. This injury occurs most often during the squat when the torso is too far forward. The hamstring muscle group, with the exception of the short head of biceps femoris, is In an extremely stretched position and contracts forcefully to straighten the pelvis. This can lead to tearing, most often at the high or middle portion of the muscle group. Hamstring tears can also occur when working at a leg curl machine using heavy weights. This most often occurs at the beginning of the movement when the legs are extended and the muscles are stretched.

Strength Training Anatomy

Core Training Serratus Dorsi

8 PREACHER Biceps brachii, long head Biceps brachii, short Biceps brachii, long head Biceps brachii, short Abductor pollicis brevis Flexor pollicis longus Flexor digitorum superficialis Flexor carpi radialis Palmaris longus Pronator teres Biceps brachii, aponeurosis Brachlalls Triceps brachii, medial head Triceps brachii, long head Coracobrachialis Flexor pollicis longus Flexor digitorum superflcialis Biceps brachii, tendon Brachlalis Triceps brachii, medial head Triceps brachii, long head Extensor pollicis Extensor retinaculum Extensor pollicis brevis Abductor pollicis longus Extensor carpi radiails brevis Extensor carpi radialis longus Brachloradialis Biceps brachii, tendon COMMENT This exercise takes the biceps through its complete range of motion, which includes flexion, protraction, and supination. THREE WAYS TO EXECUTE CURLS Q EMPHASIZE BICEPS m WORK BRACHIORADIALIS INTENSELY WORK MAINLY BICEPS AND BRACHIALS This exercise primarily uses the brachioradialis (long supinator),...

Aaron Maddron Believes

In the maxim of short, sweet and intense for his biceps training. I think it's a mistake to do too much in one workout, the IFBB pro states. If you feel the need to increase your workload, you're better off training your biceps again later in the week than trying to annihilate them all at once. He recommends a slow descent on the negative part of each rep, taking 2-3 times as long on the descent as on the ascent. For his working sets, Aaron starts with his heaviest weight for 6-8 reps, then decreases the weight if necessary to still get 6-8 reps in the following set.

Stifflegged deadlifts

Biceps Femoris Squats

Biceps femoris, long head Biceps sh Biceps femoris, long head Biceps sh hamstrings (except the short head of the biceps femoris). Biceps femoris, long head Biceps femoris, short head Tire hamstrings, except for the short head of the biceps, femoris, actively participate in tilting the pelvis back. Biceps femoris, long head Biceps femoris, short head Tire hamstrings, except for the short head of the biceps, femoris, actively participate in tilting the pelvis back.

Electromyography Rationale

Pharyngeal Muscle

Normalization techniques are commonly used in muscle research to make comparisons across nonrespiratory muscle groups (22-26). However, in this regard, important differences exist between limb muscles and upper airway muscles. Limb muscles are attached to bone at both ends and as such, muscle length and orientation can be fixed so that the contractions are isometric. In addition, EMG studies of limb muscles generally normalize the data to known EMG-force relationships. Using wire electrodes to record from the biceps brachii, Komi and Biskirk (27) examined reproducibility within days with the wires unchanged and across days with reapplication of the

Elbow Sructure And Its Effect Oil Training

Elbow Hanging Abdominals

Biceps training with an E-Z bar eases excessive wrist tension. Biceps training with an E-Z bar eases excessive wrist tension. When training the biceps brachii using a barbell, take into account variations in each person's physical structure. This is one of the best exercises for working the biceps brachii. Fixing the arms against the support makes it impossible to cheat. Pectoralis major Biceps brachii

Ten Hamstring Training Tips

Tens Hamstrings

Tip 1 Select exercises for both functions of the hamstrings. Magnetic Resonance Imaging technology (MRI) has demonstrated that Leg Curls do only part of the job in recruiting the hamstrings. For example, the Supine Leg Curl involves the biceps femoris, semi-tendinosus, sartorius and gracilis. The Semi-Stiff Leg Deadlift and the Good Morning involve the adductor magnus, adductor brevis, biceps femoris and semitendinosus. Therefore, your hamstring workouts should involve exercises for both the hip extension function (Good Morning and Semi Stiff-Leg Deadlift) and the knee flexor function (Seated and Prone Leg Curl). Tip 7 Strive for balance between the medial and lateral heads of the hamstrings. The body never lies. To test if there is a head of hamstrings that needs remedial specialization, select a weight you can do for 6RM in the Leg Curl with your feet in the neutral position. As you reach muscular failure, your feet will rotate in one direction if there is a lack of balance between...

Success Stories Building Strength

When Mentzer and his brother, Ray, were performing partial-range Preacher curls for their biceps back in the late 1970s, he told us We would overload the bar for the Preacher curls from our usual 150 pounds for full-range reps to 220 pounds for partial reps. Using a Preacher bench perpendicular to the ground so the resistance didn't fall off in the top of the movement, one of us would lower the 220-pound bar to the halfway position, where the other's hands would stop the bar and possibly even give a slight boost to get the mammoth weight started back upward. Once the iveight began us ascent, no assistance was given. About 4 reps performed in this all-out fashion were all we could take. After a set performed in said manner we'd immediately sit down to avoid falling down

Making Wiggly Muscles Firm Stretches for the Dreaded Upper

Biceps and triceps are the two main muscles of your upper arm. The biceps (your guns ) are in the front of your upper arm. Contracting your biceps muscles bends your elbow. Your triceps are smaller and a little better hidden in the back of your upper arm. Contracting your triceps straightens your elbow. With that in mind, to stretch your biceps you need to straighten your elbow and to stretch your triceps you need to bend your elbow.

Factor 4 Exercise Selection And Form

In order to better illustrate the difference in effectiveness of a few of the tiers, let's take a look at one of the most POPULAR muscle groups guys are looking to develop.the BICEPS The STANDING or SEATED TWISTING DUMBBELL CURL, a TIER 9 exercise, allows you to start with the palms facing IN at your side and TURN them as you lift the weight until you finish at the top with the palms facing UP and slightly turned to the OUTSIDE. This takes the bicep and other stabilizer muscles through the full range of motion they were designed for and recruits THOUSANDS more muscle fibers using the SAME amount of effort distress signal to the central nervous system, calling the biceps' STABILIZER muscles into a HEIGHTENED state of stimulation in order to stay safe. Assisted Close-Grip Chin Up Weighted Dips Weighted Close-Grip Push Up Close-Grip Bench Press Twisting Dumbbell Curl Lying Dumbbell French Press Twisting Dumbbell Kickback Dumbbell Concentration Curl Dumbbell Preacher Curl Overhead Cable...

Influence of Postmortem Processing on Meat Microstructure

Microstructure Meat

Larrea et al. 11,12 have used several techniques to observe muscle in pork meat. No structural differences were observed between the biceps femoris and semimembranosus muscle tissues. A cross section of the semimembranosus muscle from a sample of pork meat observed by SEM shows the perimysial connective tissue that separates the bundles of fibers (Figure 19.14a). The cells are surrounded by endomysial connective tissue, a reticular structure primarily composed of collagen, which keeps the muscle fibers firmly attached to one another. This technique provides a clearer picture of the myofibrils inside the cells, where they are strongly attached to one another and to the sarcolemma (Figure 19.14b). Figure 19.14 Cross section of semimembranosus muscle of raw ham observed by SEM (a 250X and b 1500X) and longitudinal section of biceps femoris muscle of raw ham observed by TEM (c 10,000X and d 25,000X). A A band c costameres e endomysial connective tissue H H-zone I I band M M-line m...

Introduction and explanations of the exercises

Hip Control Drill

Zottman curl General biceps, brachialis, and forearm strengthening exercise. Preacher curl General biceps, brachialis, and forearm strengthening exercise. Zottman curl General biceps, brachialis, and forearm strengthening exercise. Preacher curl General biceps, brachialis, and forearm strengthening exercise.

Non Weight Trainers

Using a broom suspended on the backs of two chairs (as shown) or a chinning bar if you have one, pull yourself up until your chin touches the bar. Tense your biceps as your chin touches the bar. Lower yourself slowly back into the starting position. If you have trouble getting the proper reps out, use your legs to help you. This exercise is different from the wide grip chin up in that your palms are turned inward rather than outward, and your hands are closer together. Regular chinning is great for the biceps, while the wide grip chinning develops the lats.

Working with Free Weights

Standing with your feet shoulder-width apart, your knees slightly bent, and your arms straight and close to your body, bend your elbows up to your chest. Straighten your arms and lower the weights to the starting position. The term arm curl or biceps curl is used when you do this exercise with the palms facing the ceiling. When you rotate your forearms so that your thumbs are facing the ceiling, the variation is called a hammer curl when you do it with the palms facing the floor, it is called a reverse curl. Each variation strengthens the biceps and the muscles of the forearm in a slightly different way. You also can do these curls while sitting on a bench or using a barbell.

Modified Compound Supersets

In a modified compound set, you pair exercises usually for opposing muscle groups or for opposing muscle movements (e.g. Push vs. Pull). First you perform one exercise, rest the recommended amount of seconds and then perform the second exercise (i.e. For instance, first do Biceps, then do Triceps). Then rest the prescribed amount of time again and go back to the first exercise. A modified superset for Dumbbell Curls and Triceps Pushdowns in which you perform 4 sets of 10, 8, 6, 6 repetitions for each exercise will look like the following Triceps Pushdowns 1 set of 10 reps Rest 90 seconds Dumbbell Curls 1 set of 8 reps Rest 90 seconds Triceps Pushdowns 1 set of 8 reps Rest 90 seconds Dumbbell Curls 1 set of 6 reps Rest 90 seconds Triceps Pushdowns 1 set of 6 reps Rest 90 seconds Dumbbell Curls 1 set of 6 reps Rest 90 seconds

Commercial Gym Training

Day Two - Chest, Biceps & Abs Warm up well Inclined d bell press 3 x 10 - 12 Low incline Flat bench press 3 x 12 - 15 Superset with Flat flyes 3 x 15 Preacher curls (straight or e z) 3 x 10-12 Seated alternate d bell curls 3 x 12 D bell concentration curls 2 x 10-12 Day One - Biceps, Triceps & Abs Single arm concentration curls 3 x 8 -10 Barbell Curls wide grip 4 x 12 Single arm preacher curls 3 x 10-12 Day Two - Quads, Leg Biceps & Calves Day Four - Triceps, Biceps Day Five - Delts, Leg Biceps Hamstrings Day One - Calves, Leg Biceps, Quads Remember to alternate the arms from triceps first one week to biceps the other etc.

Scott Close Grip EZBar Curls

A Scott curl is the same as a preacher curl. The name is in honor of the great bodybuilder Larry Scott, who was fond of this exercise. The Scott preacher bench is the wedge shaped pad at arm level. There are seated or standing versions in general, the seated version allows less cheating. Take the EZ-bar with as close a grip as possible on the knurled part of the bar with a supinated (palms up) grip. Keep your upper arms, armpits and chest in contact with the preacher bench at all times. Be especially sure to allow the bar to travel to the bottom of the range of motion, with elbows nearly fully extended but with tension still on the musculature.

Phase 1 Preparation For Adaptation

Exercises Bench Press, Seated Row, Deadlifts, Standing Calf Raise, Dumbbell curls, Tricep Extensions and Abdominal Crunches C1- Dumbbell curls C1- Dumbbell curls C1- Dumbbell curls C1- Dumbbell curls C1- Dumbbell curls C1- Dumbbell curls C1- Dumbbell curls C1- Dumbbell curls C1- Dumbbell curls C1- Dumbbell curls C1- Dumbbell curls C1- Dumbbell curls C1- Dumbbell curls C1- Dumbbell curls C1- Dumbbell curls C1- Dumbbell curls C1- Dumbbell curls C1- Dumbbell curls

The biggest champions

Huesos Del Esqueleto

Pectoralis major Serratus anterior Biceps brachii Obliquus externus Rectus abdominis Brachioradialis Pronator teres Flexor carpi radialis Palmaris longus Obliquus internus Tensor fasciae latae Pectineus Sartorius Vastus lateralis Rectus femoris Vastus medialis Tibialis anterior Gluteus medius Gluteus maximus Adductor magnus Semitendinosus Biceps femoris Semimembranosus Gastrocnemius Soleus

Lost Secrets From The Golden Age Of Bodybuilding

It would seem the problem is that so many of today's bodybuilders have forgotten that bodybuilding is an art form. As odd as that may seem in this size at any cost era, there is an artistic component to bodybuilding that would be advisable to reinvestigate. Case in point, the first Mr. Olympia, Larry Scott, had a pair of arms that rival anyones today, but he also had narrow shoulders and a wide waist. It seemed unfathomable that he would one day be considered the best in the world. But Larry worked extra hard to sculpt ( an old fashioned word if ever there was one) his shoulders and perfect a series of twisting poses that would diminish the size of his waist and accentuate the size of his arms. Illusion, presentation, art. These days, someone with Larry's disadvantages could simply take as many steroids as he could afford (or that his metabolism could tolerate, depending on his affinity for receptor site acceptance), shoot some Esciline into his shoulders and, well, pretty much wind...

After two solid months of training take at least five days off in a row and do not do anything real physical in or out

Here is where the simplicity part comes in. When he first started weight training, he did the simple exercises because he really didn't know anything else. He did bench press, incline press, barbell and dumbbell curls, shoulder press with dumbbells, and squats, just to name a few. He did very simple, simple exercises. And his gains skyrocketed.

Wrong Division

The point is, if you're an ectomorph, you've got to stop treating your body like a series of unrelated muscle groups, and start thinking of it as a single organism. Forget all this chest, shoulders, and triceps, legs, back, and biceps nonsense. If your goal is to get bigger, then the entire organism has to get bigger. The best way to achieve this is to focus on lifts that allow you to engage the largest amount of muscle mass possible. This essentially means that lifts such as squats, deadlifts, cleans, rows, military presses, pullups, bench presses, and dips are going to serve as the basis for most of your workouts. Sure, you'll periodically include some more isolated lifts such as biceps curls and rotator cuff work as a means of targeting weak links in your physique, but for the most part, it's going to be all compound lifts all the time.

Big Arms Q A

When training the biceps use exercises like E-Z Curls, Preacher Curls, Incline Curls, Lying Cable Curls (use overhead pulley and lie down on a bench), Reverse E-Z Curls (standing and on preacher bench), Hammer Curls and even Biceps Chins, which are performed by using a narrow underhand grip on the chin-up bar. For the Triceps, concentrate on Parallel Bar Dips, Close Grip Bench Presses, Lying E-Z Triceps Extensions (preferably on a decline bench for better effect), Overhead Extensions and Triceps Pushdowns with a bar or rope. These are all great exercises.

Advanced Training

2 exercises for hamstrings 2 to 3 exercises for biceps, triceps, calves Advanced training will require more variety of exercises to create a different recruitment pattern. Changing the exercises by making slight angle changes in the basic exercises is one way to change the stress on the muscle. An example is to alternate squats with front squats to smith machine squats. Another variation in angles is simply alternating standing bicep curls with preacher curls and alternate dumbbell curls. Previously there was no great need to change the stress on the muscle if the muscle or muscle group was progressively becoming stronger. Only after you feel you can not get significantly stronger on the basic Biceps Preacher Curls

And Neck

Biceps curl with barbell Keep your elbows stable as you curl the barbell slowly. Do as many super-slow repetitions as possible. Immediately go to the dumbbell curl. 2. Biceps curl with dumbbells Curl both dumbbells slowly in 10 seconds while simultaneously turning your hands upward and outward. After maximum repetitions, move to the negative chin-up. 3. Negative chin-up On this exercise you'll use your latlsslmus dorsl muscles to force your biceps to work even harder. Climb to the top position of the chln-up. Hold steady at the top, remove your feet from the steps, and slowly lower to the stretch in 10 seconds. Climb back and repeat for maximum repetitions. Biceps curl with barbell Biceps curl with dumbbells


For example, the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. If curls are done first, the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. As a result, the soldier cannot do as many repetitions with as much weight as he normally could in the lat pull-down. The latissimus dorsi muscles will not be overloaded and, as a result, they may not benefit very much from the workout.

Have A Heart

But we're just not comfortable avoiding cardiovascular exercise entirely in the name of bigger biceps. Of course, certain types of resistance training do offer a decent cardiovascular stimulus. But for the most part, the type of training you'll be doing in this program does not. This heavy-load, low-rep training with relatively long rest intervals doesn't provide the same cardiovascular benefit as more continuous forms of exercise.


Day 1 Low incline dumbbell bench press, flat flies, dips, seated rowing, barbell rowing Day 2 Full back squat, lunges, Romanian deadlift, leg curl, abdominal work Day 4 Zottman curl, hammer curl, preacher curl, overhead cable triceps extension, EZ-bar lying triceps extension

Workout density

Density refers to the ratio of work per unit of time during a workout. If you are actively training for 30 minutes during a 70 minute workout you have a density of around 43 . In other words, you spend 43 of your training time actively working out and 57 of it resting. When training for muscle mass gains you should strive to increase workout density as much as you can without having to decrease the quality of each set. This means using as little rest as possible between your sets. How much rest should you take I can't give you an exact number because this will vary depending on the muscle(s) being trained, the exercise selection, and your level of conditioning. But you should shoot for incomplete restoration don't wait to be fully recovered before starting a new set. First and foremost, you should try to reach an important oxygen debt after each set, an oxygen debt is when you are out of breath after the set. The harder and deeper you have to breathe after a set, the more productive...

Upper Body

At 5'9 , 150 pounds, I've always had to defend against bigger guys, so l need strong arms to hold them off. My upper-body workout concentrates on biceps, triceps, and chest. I'm building strength, not bulk, so I don't go super heavy. For biceps curls, I'll do two sets of 10 reps using 35-pound weights. For bench, I use 40 pounds on each side of the bar for three sets of 10 reps. It's not grueling, but it's enough to give you a good bum.

Way of Life

If you are doing biceps curls and can lift 20 pounds but cannot manage 25 pounds, en lilt a workout partner to help you get over your pJateau. Have your partner heJp you curl 25 pounds and then return to the starting position by yourself. A trainer Will describe thii as getting help on the concentric contraction (shortening the mult It') and doing the eccentric contraction (lengthening the muscle) by younelf. if you are doing biceps curls and can lift 20 pounds but cannot manage 25 pounds, en lilt a workout partner to help you get over your pJateau. Have your partner heJp you curl 25 pounds and then return to the starting position by yourself. A trainer Will describe thii as getting help on the concentric contraction (shortening the mult It') and doing the eccentric contraction (lengthening the muscle) by younelf. If you are doing biceps curls and can lift ZQ puundi but cannot 25 pOundKi rnliit .1 If you are doing biceps curls and can lift ZQ puundi but cannot 25...

Week Set 1Set

Correct lifting techniques are critical for achieving maximum benefits and preventing injury. Lifting form, speed, and breathing techniques are all important for weight training. The lift should be performed as a controlled movement with proper form. Do not compromise your form as it will not help but rather increase your chance of injury. The appropriate speed of lifting needs to be applied to all exercise movements. When performing exercises, such as the bench press, squat, biceps curl, lat pull-down, etc., the weight should be moved at a rate of 1-2 seconds in each direction. This will ensure your safety and optimize strength training.

Thickbar work

10.135 ick-handled dumbbells should be used with even more caution than thick barbells. For example, if your grip fails while performing thick-handled dumbbell curls, and you drop the 'bells, you risk breaking a foot. But if while curling you drop a barbell loaded with anything other than only very small plates, your feet are not at risk. And if you properly use a power rack, then the barbell would never fall to the floor.

Exercise Selection

About 8 to 16 exercises that work all of the body's major muscle groups. Usually eight well-chosen exercises will serve as a good starting point. They should include those for the muscles of the leg, low back, shoulders, and so forth. The soldier should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. This will help him train a greater number of muscles in a given time. For example, doing lat pull-downs on the lat machine works the latissimus dorsi of the back and the biceps muscles of the upper arm. On the other hand, an exercise like concentration curls for the biceps muscles of the upper arm, although an effective exercise, only works the arm flexor muscles. Also, the concentration curl requires twice as much time as lat pull-downs because only one arm is worked at a time.


Seeing a good pair of biceps isn't all that rare, but that doesn't seem to be the case with triceps. I think there are at least two reasons for this. For one, the triceps just aren't as glamorous as the biceps, and as such, people give them secondary status. That's puzzling to me because the triceps make up almost two-thirds of the bulk of the arm. You can have incredible biceps, but if you don't have any triceps mass, your arms are still going to look small. The other reason for the rarity of well-developed triceps has to do with form. Working the triceps properly requires more concentration than any other muscle group. If you start to daydream at all while doing triceps exercises, either your deltoids take over (as in the case of pushdowns, the first exercise in my triceps workout), or your back muscles, the lats, take over (as in the case of the lying overhead triceps extensions I describe later). However, if you put as much effort into your triceps workouts as you do your biceps...

How Long

Now picture two workout partners who have been training together for one year. Let's say they're doing biceps curls. If both lifters are using the same weight and lifting with the same intensity, one may outlift the other by a substantial margin. Why Again, it's physics, since the lifter with the shorter arms will have much less work to do. Clearly, there's no reason for the longer-armed lifter to alter his training program and reducing your arm length is far too drastic a course to follow but it would explain why the shorter-armed chap is progressing at a faster rate. Now here's one you've probably not spent a lot of time pondering tendon length. Remember that tendons attach muscle to bone. Let's consider the biceps curl again to show how tendon length can affect strength. The biceps muscle runs from the shoulder to a point just below the elbow. Sparing you the physiological details, you might be interested to know that if your tendon attaches farther from the elbow, it's analogous...

Barbell Curl

MOVE With an underhand, shoulder-width grip, curl the weight toward your shoulders, keeping your torso perpendicular to the floor (don't lean back). Slowly lower the weight and repeat. To keep constant tension on your biceps, don't let the bar rest on your thighs between reps. Stop it just before it touches your legs.

Exercise Sequence

Another reason for starting with the larger muscle groups, one that is often overlooked, is illustrated by the common example of training both back and biceps. Ordinarily, you would want to train your back first, since it is the larger muscle group of the two. So let's say you're doing the Rear Pull-Down. In that exercise, you are indirectly working your biceps, too, since both muscle groups are at work in the pulling motion. This means that your biceps will actually be warmed up and ready to train when you get to exercises that focus directly on them. be warm and ready to train. Of course, you might not always do your pulling motions (the ones with your back and biceps) on the same day as your pushing motions (the ones with your chest, shoulders, and triceps). In fact, as you advance you will want to split up your exercise days so that you train certain muscles on one day of the week and others on a different day. This topic will be discussed a little later.

Oddobject lifting

I'm not an advocate of training exclusively with odd objects (to replace machines or barbells) for an entire periodization cycle, or even for just one entire workout. Everything old is not always good or better. A sandbag curl is not nearly as good as a barbell curl. You can't hold onto a sandbag well, and even though it may toughen your hands, it will not work your biceps as well because you can't hold onto enough weight. Don't make the mistake of sacrificing major muscle groups in the name of grip work. It's usually better to do the grip work separately.

Onearm Cable Curl

START Stand facing a cable stack and hold a low pulley handle in one hand. Turn your wrist out by shifting your body slightly sideways. Your working arm should still face the weight stack so the movement occurs in a vertical plane, not across your body. MOVE Slowly curl the handle up, concentrating solely on your biceps hold the contraction at the top. For balance and stability, keep a slight bend in your knees and lean in toward the weight stack. Turning your wrist out at the top will place the emphasis squarely on the biceps, increasing the peak contraction, Mike says.

Training Phase Ii

Last phase seriously, and you'll be more flexible, stronger in all the right places, and best of all, finally ready to get down to the business of building some serious muscle. That's right, the goal of this phase is to increase muscle hypertrophy, albeit not in the traditional manner. Noticeably absent are the biceps curls and leg extensions that clutter other programs the exercises featured in this chapter are far more inclusive than that. By forcing you to recruit large amounts of muscle mass, they not only give you more bang for your buck, but they also help set the stage for the more intensive strength work to follow in Phase III. We do this by design, with each phase building on the one before it, leading up to the ultimate muscle-building crescendo in Phase IV.

Hip Adduction

Don't be surprised to see people (usually women) doing hundreds of reps of abduction and adduction exercises in the hope of burning fat and slimming their thighs. The problem is that when a muscle works hard enough it gets bigger, not smaller. (Those guys doing biceps curls all day aren't trying to get their arms to shrink ) Furthermore, the muscle that's exercising has nothing to do with where fat is burned. So, while there are reasons to work these muscles, shrinking your thighs isn't one of them.

Back extensions

Biceps femoris, short head Semitendinosus. Gluteus maximus lumbar spine. This must be performed carefully to protect your low back. This exercise mainly develops the group of parasplnal erectors of the spine (Iliocostales, longissimus thoracis, spinalis thoracis, splenius, and semispinals capitis) and quadratus lumborum and, to a lesser degree, the gluteus maximus and the hamstrings except for the short head of the biceps femoris. Complete flexion of the torso develops the flexibility of the lumbosacral mass. Supporting the pelvis on the bench, so that the axis is displaced to the back of the body, focuses the movement completely at the lumbosacral level but less intensely given the range of motion and the greater power of the lever arm. To Increase the Intensity, sustain the horizontal position of the torso at the end of the extension for a few seconds. Using an incline bench makes this exercise easier for beginners to execute.


While the upright row works your biceps and deltoids in addition to your trapezius, shrugs work the traps without involving those other muscles. Shrugs may look like a silly, insignificant exercise, but they're a great way to strengthen the traps. (To the uninitiated, someone doing shrugs looks terrifically undecided.) For anyone involved in contact sports or ones where neck and head injuries are a possibility, the added neck stability that shrugs can develop can be crucial.

31 Days To Bigger Arms

31 Days To Bigger Arms

You can have significantly bigger arms in only 31 days. How much bigger? That depends on a lot of factors. You werent able to select your parents so youre stuck with your genetic potential to build muscles. You may have a good potential or you may be like may of the rest of us who have averages Potential. Download this great free ebook and start learns how to build your muscles up.

Get My Free Ebook