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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Saturday, February 9, 2019

Best Ways To Build Big Biceps Faster

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Ask anybody to flex and “show off their gains” and you can almost guarantee that the muscle they’ll tense will be their biceps, in a signature single, or possibly even double bicep pose. When you see people training on the TV and in the movies, they’re almost always curling a set of dumbbells in order to work their biceps, so it’s easy to understand why the biceps are considered the most popular muscle group to train by many “gym rats” and fitness enthusiasts.

When you hit the gym for example, you’ll no doubt make sure you never neglect your biceps because you’ll want to be able to fit into a T-shirt which fits loosely on your torso, yet clings tightly onto your biceps, and feels as if it could rip the second you happened to flex them. Of course we all want a set of huge and defined guns that we can display proudly whilst out and about, but unfortunately adding size to them is far easier said than done. If you’re looking to build big biceps faster, however, to show you that it can be done, take a look at these handy tips and you’ll be showing the guns off in no time at all.

Train Your Triceps

Wait, that’s a typo right, we’re talking about training the biceps, not the triceps?! Nope, it’s no typo, in order to build big biceps, or at least, in order to create the illusion of having big biceps, you will need to train your triceps very hard and very regularly. The reason for this is that, although you want big biceps, what you really want is big arms, as a small arm with a large bicep muscle looks absolutely ridiculous.

The triceps are a three-headed muscle that makes up the vast majority of your upper arm, so naturally if you build big triceps, you will, by default, have bigger arms. Large triceps along with a large bicep muscle will make your arm look much larger, more symmetrical, and far more in proportion than if you simply have a large bicep. If you’ve ever seen people who train biceps religiously, yet barely train their triceps at all, their arms will look incredibly small and skinny, yet when they flex their bicep, it will look as if they have a small tennis ball under their skin, which, for many, is not considered a good look.

Train Your Back

Ok, now we must be having a joke. This is an article about building big biceps, and the first two tips that we’ve shared have both talked about training different muscles. Nope, again, we’re not having a joke, and to prove so, just listen to our logic. Making your back bigger and more defined will not make your biceps look bigger in the same way as training triceps does, but the exercises you perform will make them look bigger. The biceps are a pulling muscles, which means that to train them, you have to pull the weight, rather than push it. Guess what is also a pulling muscle? Yep, the back. Many pro bodybuilders rarely train their biceps during the off season, because they get enough work when they simply train their backs. We aren’t recommending that, but we are recommending that you never neglect your back. The next time you’re performing a set of close-grip lat pull downs, after your last working set, just feel your biceps and feel how pumped they are. Many back exercises are compound exercises, which means that they train other muscle groups, especially the biceps.

Don’t Just Stick With Regular Dumbbell Curls

In order to train the biceps, you’ll probably already be well aware that you’re going to have to get used to curling to really give them a good working. However, don’t think that standard single, or double, dumbbell curls are the only exercises you should perform. There are hammer curls, seated double-arm curls, seated single-arm curls, EZ bar curls, preacher curls, and barbell curls, amongst others. Mix these exercises up, don’t just perform the same ones, and don’t always stick with the same weights and reps either, which we’ll learn more about shortly.

Switch Up Reps And Weights

As mentioned, in order to really build big biceps faster than normal, you will need to switch up, not only the exercises you perform, but also the reps and weights that you use as well. If you’re like most people, you’ll probably stick with the usual weight which allows you to perform 8 – 10 reps per set. However, now and then, go with a lighter weight and rep it out instead. Choose a weight that allows you to perform 15 – 20 reps instead. To begin with, it will feel light and easy, yet by the time you reach 15 reps or so, your biceps will burn and will feel more pumped than ever.

Run The Rack To Build Big Biceps

A great way of really finishing off any biceps session, and one which is guaranteed to help you build big biceps faster, is too, what is known as “run the rack”. By this, you should choose a basic dumbbell biceps exercise, the double-arm hammer curl for example, and should start with the lightest weight there, perform, say 16 reps, and then immediately jump onto the next set of slightly heavier dumbbells, perform 14 reps, and so on, getting heavier and performing less reps until you can’t physically perform another one. Your arms will literally feel as if they’re on fire by the end, and you’ll feel bigger and more pumped than ever before.

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Wednesday, February 6, 2019

Opti-Men Multivitamin

opti men multivitamin
A multivitamin is essential for your everyday health as well as building muscle. Opti-Men is a top-notch multivitamin for athletes and bodybuilders because it was geared towards them.

You will experience better energy, recovery and the nutrients needed to achieve your goals while maintaining general overall health. Absorption is spot on and the price although some may claim is rather high is well worth it for what you get in comparison to a generic multivitamin from your local drug store.

Also noted is the fact that this multivitamin has digestive enzymes built right in which you can’t say about most other multivitamins on the market. There is a slight pungent odor to the pill (common with multi’s) however there is no after taste present after swallowing.

You cannot go wrong with the highly underrated Optimum brand and equally important is the fact that these pills are easy to swallow. You will not be disappointed with this purchase.

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Simple Fixes for Bigger Arms Now

bigger arms

If you want to get bigger arms you just have to hit the biceps harder at the gym with more exercises and add them into more days during the week right?

WRONG. That is the most common mistake amongst people trying to get bigger arms. More is not always better and in this case it can be one of the hindrances holding you back from explosive arms.

Over-working your biceps to complete exhaustion every time you go to the gym does not allow them the proper time to recover and rebuild the muscle fibers. You have to remember that every time you do an exercise like pull-ups and rows that you are targeting the biceps indirectly as well.

Now that you are armed with a little more insight into where to correct your routine, try aiming for one directly targeted bicep exercise (barbell curls) one time per week for 4 sets. This should be within the constraints of a 3 day per week gym routine. Stop doing 4 different varied exercises directly on the bicep and try this tip that will allow more recover and growth time.

The Truth about the Tricep

Most people seeking big arms fail to realize the size of the tricep. Women love biceps and abs right? So no wonder why so many guys are in the gym doing biceps each and every day they are working out.

The tricep actually consumes a far larger portion of your arm than the bicep does making it an ideal muscle to target for arm growth. You will see much more explosive arm growth by focusing on the tricep too rather than ignoring it and only slaving away on the preacher curl.
In order to see your progress it is important to measure and log the circumference of your arm. Every few weeks you can take a new reading to see your gains, while you are on your quest to those 20” biceps.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.