Tips and Tricks for Bigger Muscular Arms

Everybody wants big biceps in body building. They look impressive and signify strength. However, it is a difficult part to develop than other body parts. If someone asks, "Flex a muscle" it is the biceps that are generally requested. Therefore, this article will deal with how to get bigger biceps.

The biceps (anatomically known as the biceps brachii) are two heads (the short head or outer biceps and the long head, or inner) make the upper section of the upper arm. They are in charge of elbow flexion (moving the hand toward the shoulder), elbow supination (rotating the palm upward) and shoulder flexion/transverse flexion.

Brachialis and Brachioradialis are also linked with the biceps. However, they do not represent the anatomical structure of biceps and, are the muscles situated on the arm side between biceps and triceps, and attach the core bicep muscle to the forearm.

Training the biceps also involve training these muscles. They allow a greater overall upper arm size and a larger biceps illusion from top to bottom.

If you are thinking about how to get bigger biceps, it is compulsory to train the biceps and linked muscles. There are many exercises and programs related with dumbbells focusing on biceps and triceps. However, this article will give training tips on how to get bigger biceps.

The following tips can be used with body building programs to boost biceps growth further.

• Avoid overtraining the biceps: The biceps are among the smaller muscle groups. It experiences a lot of heavy work every time a person trains for back and chest. So, it is advised to limit the training sessions to two per week. One session would be advised for the beginner or intermediate lifter. Maximum sets of six to nine of specific biceps work would be best to prevent overtaxing this muscle.

• Aim For Shape: A major misconception among bodybuilder is that the shape of the biceps is specifically trained. The bicep shape is determined by genetics and particular movements develop only the shape recorded in genetics. Therefore, it is strongly recommended to suggest training for size and stay away from shaping exercise hoaxes.

• Keep Strict Form: Ensuring strict training form will fully isolate the biceps more and add to greater growth. Following better techniques also help in injury prevention.

• Train Biceps Independently: It is better not to train the biceps directly after back exercises such as rows, chins, and pull-downs. It results in residual fatigue among the elbow flexors. It significantly limits the training resistance during all biceps curling movements and hence, limiting the biceps growth.

• Warm Up Properly: The first rule for high biceps intensity work is stretching. Stretching also prevents injury. It is recommended to stretch for several minutes and complete at least one warm-up set of 15-20 repetitions with a weight of around 50 percent of your working weight.


Biceps are the most exposed muscle. For more information on how to get bigger arms, click here.

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Training Tips for Bigger Arms and Biceps

Everybody digs for bigger arms and it never goes out of style. Who wouldn't like to have arms of a super-hero size? It's the part people respect once they see them and bigger arms are what the women discover most sexy. Through vigorous training, big arms are achievable and if you want those arms, you have come to the right place. This article will outline the rules on how to get huge arms.

For huge arms, the biceps training along with associated muscles is necessary. Training the biceps engage associated muscles for a larger overall upper arm and the muscular appearance. When it comes to arm training, there are 4 questions that you should plan for: How many sets to do? How many reps to do? How often should you train arms? What are the best exercises?

Here are some of the tips on how to get bigger biceps and arms.

• Train arms together on their own day with forearms. This is the most important arm training tip. Train biceps, triceps and forearms collectively on their own day. Trainees often add biceps after back or triceps after bench. The body parts trained first progress faster than the one worked at the end of fatigue kicks in. Train arms when you are fresh as glycogen stores are full. They produce intense arm workout and results are better.

• Use thick bars to train your arms. In case you don't have one, grab Fat Gripz. They are the best investment. Using a thick handled bar is among the best way to develop greater muscular size and strength. It makes your arms big and increases upper body power strength than training with regular bars.

• Make sure to train your forearms hard as your upper arms. It is also an important tip on how to get bigger arms. A set of big forearms is impressive. The effective way to build your forearms is to train using thick handled barbells and dumbbells.

• Make sure you feel the muscles working and are getting a good pump. When your muscles get a pump, it brings blood and nutrients to it, which is critical for development and strength. Moreover, it can effect on your fascia. Fascia is a tight sheath surrounding your muscles (especially arms). The more you pump more room it creates to allow growth. When they are fully pumped, stretch your arms. It acts as a positive catalyst to your training.

• Use more exercise to stimulate new growth. Train your arms in the 8-15 rep range twice a week with less than a minute between sets and a minimum of 10 sets (if you're doing arms on their own day).

• Stay injury free, if you're injured your arms are not growing. It is important because injuring yourself will shrink your arms. The best way to do this is to use proper form.

• At last, drink about 10 cups of water a day. Muscles are more than 70% water. So eat as natural and organic as possible and eat protein for the body growth. Eating healthy is an obvious tip on how to build your muscle.


If you follow your basics, arm training is not very difficult. For more information on how to get bigger biceps, click this link.

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Arm Toning Workouts for Bigger Arms

Most man and woman wants arms the most. It acts as a sexual appeal and boosts your confidence. Arms do not get toned without exercising. Hence, this article will deal with how to get bigger arms briefly. Following these arm workout rules will basically cover your fifty percent arm training.

The basic parts of arms are biceps, triceps and other associated muscles. Training them will make your arms toned. There are several arm exercises for toning your arms. Exercising arms along with these basic rules will result best.

• Training frequency: The exercise routine should be done no more than twice a week. Exercising Frequency depends on the split routine used. If you need more recovery, cut a bit, but make sure to exercise your arms at least once on a weekly basis.

• Tempo: is your repetitions speed. Tempo is noted in several of these routines with a 4-count prescription. For example, a 4020 tempo is performed as follows:

o Eccentric (negative/lowering the weight) 4
o Stretch/Pause between eccentric and concentric 0
o Concentric (positive/lifting the weight) 2
o Contraction/pause between concentric and eccentric 0

• Antagonists and supersets: Supersets are an effective training technique in arm exercises. An antagonistic superset is the biceps and triceps pairing exercise with little or no rest in-between them.

• Same muscle group supersets: They are the two exercises for the same muscle done back to back with no rest in between. These exercises are denoted the same way as antagonistic supersets. While antagonistic supersets are better for strength. Using both is recommended.

• Tri sets: A tri set is three exercises for the same muscle group done with little or no rest in between. The level is a step beyond supersets in intensity and difficulty. Tri sets are performing a large volume of work in a short time period. Tri sets are an outstanding technique for bodybuilding.

• Triset Routine: this is one of the best arm toning exercise routines of all time.

Variations on the multigrip routine have been around for ages. Meanwhile a strength coach Charles Poliquin improvised the technique and brought it the routine to popularity again. Pick three exercises, each with a varied grip: pronated, neutral, and supinated. Normally, the former is the weakest grip and the latter is the strongest grip. However, the exercising order may change for variety and balanced development. Staying with the same series for the duration of each training cycle is strongly recommended.

Moreover, other routines include muti-angle tri set, unilateral multi-grip biceps, Gironda's 6 X 6 balanced arms, volume training, drop supersets, pre-exhaust, etc.

Keep things simple and often seek the best advice for any attempt. For the arm training, it is particularly sensible to keep up short and simple sticking with a working plan. A plan, which is based on several basic movements, and a list of guidelines proved to get better results.


Who does not want to stay fit as well as big-toned arms? For more information on how to get bigger arms, click the link.

Article Source: http://EzineArticles.com/expert/Aurchita_Nandy/2135179

Ideal Ways to Build Muscle

When you go on a fitness journey, you need to set goals. Whether it be losing weight, building muscle, or maintaining the progress you have made; setting and maintaining your goals will be your cornerstone of success. Me personally, I started my fitness journey about 4 years ago. My original goal was to lose weight, and I achieved that goal but I realized building muscle would suit me better. I had researched through many articles, forums, and medical publications in effective ways to build muscle.

Adjust Your Training

Depending on how you work out, will help determine what you are aiming to do to your body. If you are aiming to lose weight a more cardio oriented workout schedule would be helpful, but at the same time do not be afraid to lift weights. Now for building muscle, lifting weights is probably one of your best bets. You can also do body weight exercises as well, such as pushups, pull ups, and sit ups. When you lift weights, especially if you are just starting do not go beyond your means, preventing injury is your greatest priority.

The perfect rep range for building muscle is from at least 8 to 12 reps and at least 3 to 4 sets of the exercise, with a moderately heavy weight. On the last 2-3 reps of each set per exercise you should struggle a little. Now you ask "Why this rep range?" well this rep range is ideal for hypertrophy. Hypertrophy is when you specifically train a muscle to grow. When you lift the weight repeatedly, you pump blood into muscle constricting it and making it grow. Also do not keep doing the same things, if you do your body can hit a plateau and not grow anymore. Changing your training and confusing your body can actually make it perform even better.

Change Your Diet

Your diet is probably your most important part when it comes to building muscle. A lot of it comes down to calories in versus calories out. If you are wanting to gain size, you need to be on a caloric surplus diet, and if you are aiming to lose weight you put yourself on a caloric deficit. There is a difference in what kind calories you put in your body though. Your calories could be considered "empty" meaning that they have no nutritional value. You can eat candy full of calories but that won't help you build muscle, it's just sugar which can actually make you gain unhealthy fat. What I consider one of your biggest allies when building muscle is protein. Protein is primarily found in meats and is the biggest supplement to your training in building muscle. Generally beef would have some of the highest protein content but it can also have some of the higher fat contents as well. Most people stick with chicken because it averages about 24 grams of protein per 8 ounces, and is generally the leanest type of meat to eat.

Supplements do help but you shouldn't full rely on them to change your body completely. What I consider a good supplement to add to your diet is creatine. Creatine can be used to help increase size and strength. It can found naturally in foods but not enough, so that's why sometimes it is good to add that into your diet. Whey protein is also good to add as well, whey protein is extracted primarily from dairy products such as milk and is a purer form of just protein. In essence the more protein in your diet the more muscle you build.


Article Source: http://EzineArticles.com/expert/Joshua_Kennedy/2217959

Build More Muscle Mass

When it comes to building more muscle mass and strength, how many times you workout a certain muscle group is just as important how often you work that muscle group. In basic terms, getting in the correct volume of sets and repetitions per muscle group. One way to kill two birds with one stone is to perform total body workouts. When you do total body workouts, you workout large muscle groups all at the same time if not the entire body.

Outside of the gym, most of the things you physically pick up on a daily basis aren't in the form of dumbbells and iron plates. More or less, common things such as picking up your child, carrying grocery bags into the house and mowing the lawns are examples of such. In simpler terms, one way to increase your strength and muscle mass is to train with odd ball objects such as kettlebells, medicine balls, thicker girth barbells to change up your strength training routine.

Another basic exercise to increase strength and overall muscle mass is to regularly perform pull ups. Pull-ups are one of the best upper body exercises to do because of muscle involvement and for the very reason you are training with your own body weight. Pull-up strength can be applicable to relatively how strong you are for normal standards. If you can already do 10-15 pull-ups with perfect form, you are already on the right track. 5-10 is average for the normal human being, but anything less than that it might be time to incorporate pull-ups into your daily if not weekly routine.

You don't have to kill yourself for an entire hour doing pull-ups, that would be over training. If you are a beginner, do one set of pull-ups once in the morning and once before you go to bed. Do each set for the max number that you can do, even if it's for a few repetitions. If you can barely even do one repetition, you can either use the assisted pull-up gym located at any big box gym or you can perform negatives. To perform negatives, use a stable platform such as a chair or stool below the pull-up bar to start yourself at the top of the pull-up bar. Slowly lower yourself as slow as you can to perform one set. Doing a few sets of these once a day for repetitions of 5-10 is ideal.


Check out this blog for more information on Bench Press Workouts

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Building a Lean and Muscular Physique - Naturally!

Okay my friends, I did simplify the process a bit, but, the foundation for building a lean and muscular physique is to adhere to the 4-steps on a consistent basis. Jumping and skipping from diet to diet and changing your training routine every other week as well as cutting your resting hours short is the most common and used method for failure!

Soooooo... Let me explain in more depth what you should do

Step #1 - Cycle your weight training. I have a three-step cycle that gets repeated with some changes to the exercises as needed. Cycle #1 is for muscle density and strength. The two go hand-in-hand. An impressive physique has the quality of dense muscle tissue. You don't want to have "skinny scarecrow muscles" because you'll just look like a sick person that lost weight because they are unhealthy. You want to build muscle that looks, and is impressive. Dense muscle tissue will not shrink up and go away if you have to stop training for a few weeks because of vacation or work or any other reason that may take you away from your normal training routine.

Cycle #2 is for muscle shaping. This cycle consists of more training days and honing the muscles for maximum shape. Most of the people I see doing this type of workout are doing it wrong. A bigger sin than that is this - because they have not implemented cycle #1, or have not implemented it correctly, they are trying to shape muscles that are not fully developed. In other words, they are trying to bake a meat-loaf dinner WITHOUT the meat! And thirdly..

Cycle #3 for Sculpting the muscle. Once you have muscle density and muscle shape, you can sculpt, etch and define the muscle. You can actually look like you have 10 to 20 more pounds of muscle than you actually have if you do this right. Well sculpted muscle give the physique that "polished" and finished look. The kind of look that say's " Look at me, this is what a body should look like".

Step #2 - Follow a Power Health Diet. You cannot, I repeat, you CANNOT build a beautiful, muscular and healthy body while following a diet that is not healthy. A healthy diet is often mistaken for a diet that is full of "health foods". A healthy diet is not such. A power health diet consists of whole natural foods that are in their natural state, the state that is natural and abundant in the macro and micro nutrients. Refined, processed and altered foods are not power health foods. Also, most of the "supplements" on the market are not what I refer to as "Power Health Foods". Most supplements are just a bunch of inferior ingredients mixed with some cheap protein powder to make you think you are eating healthy. Nothing could be farther from the truth!

Step #3 - Sleep no less than 7-8 hour a night. The best training and diet will not make-up for being negligent in your sleeping habits. It is during the cycles of deep sleep that the body performs the miracles of lean muscle growth. Proper weight training breaks down the muscle tissue. Proper food combinations supply the macro and micro nutrients to the body. Deep, restful sleep is when the body secretes the proper hormones and chemicals to actually build new muscle tissue. Sound sleep is the last but most critical step in creating the lean muscle you desire!

Step #4 - Repeat steps #1 #2 #3 forever. If you were fishing for salmon in a salmon stream, using salmon bait and fishing equipment because catching salmon was your goal, would you switch to catfish bait and fishing gear? Of course not! But this is exactly what most people do. Sometimes the muscle gains come easily and at other times not so easy, but it's during the "not so easy times" that you have to stick with the right protocol. You may have to adjust the workout a bit, add, subtract or alter the foods a bit and maybe get a little more sleep - but you should never go looking for a "wonder supplement or magical workout program" because they don't exist. Consistently following a progressive training routine, a healthy dynamic diet, and getting sound sleep is the 'guaranteed" 4-step plan for building lean and healthy muscle!


"FREE" Muscle Building Reports! Go to http://www.bodybuildingWithoutSteroids.Com and get your "FREE" guide for building lean muscle tissue today!
Your Health and Bodybuilding Coach, Dan Przyojski Mr. Toledo - Masters Mr. Michigan N.F.P.T. Certified Trainer. Author and writer with articles in Reps Magazine - Muscle Mag Int. and many other publications and outlets. YouTube video's search under "Przyojski" in the search file for video's on making muscle building foods and training routines!

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4 Traps Workouts For Crafting The Perfect Shoulders

Yes, it's easy to notice the guy with big arms, but huge traps are even more impressive. When it comes to building the upper body, the trapezius muscles are often neglected - even though they can make a HUGE difference to your overall physique.

The best workouts for your traps focus on sculpting the shape of these muscles, as well as packing on a good amount of size.

This combination of definition AND mass is a sure-fire winner, but it's important not to overdevelop the traps if your chest and shoulders are lacking. It's all about striking the right balance.

By the end of this article, you're going to have a clearer understanding on the best exercises that will transform your traps from scrawny to super-size. Read on to find out what my top 4 traps workouts are for Crafting The Perfect Shoulder muscles...

Is bigger really better?

Good traps aren't too bulky and have a good cut where they meet your shoulders. When combined with the lats, the traps should help to create a kite-like shape - the perfect balance of lean mass and definition that we talked about earlier.

Why definition is important

When looking at the back, you will want to see a good amount of definition from the bottom of the head to the outer shoulders, and the traps should extend to the middle of the back.

The top part of the traps - which is also the most visible - is often the hardest to develop. But if you're up for a challenge, I'll tell you how to do it...

Workouts for Bigger Traps

Say 'traps workout' to any bodybuilder, and they'll probably recommend doing lots of shrugs.

Yes, these are effective exercises for building up this part of the body, but there are even better workouts that will really give you the mass and definition that you need.

If you're wanting to build 'tall' traps that have a slight hanging look, you're going to have to do more than shrugs.

Here are some of the best exercises you can do for taller, more defined traps.

1. The shrug (3 sets of 50 reps)

The classic shrug is pretty self-explanatory and once you've mastered it with proper form, you'll be good to go. Perform with a dumbbell, straight Olympic bar, trap bar, hex bar, or even cables - it's up to you.

It's not about how much weight you use but how you perform the exercise.

What's the correct weight to use, I hear you ask? It should be heavy enough for you to struggle on the 11th rep, and then you can use that last bit of strength to push out the 12th.

If you get to the 12th rep and could probably do a couple more, the weight you're using is too light.

2. Single arm dumbbell upright rows (3 sets)

Ever heard of the weight-to-rep concept? This is basically when you match the number of reps to your chosen amount of weight. For example, if you can use a 50 pound dumbbell, you'll do 50 reps with it.

Remember - start from the elbow and focus on your form - even when you get tired.

3. Low cable face pulls (3 sets)

Attach a rope to the bottom part of a vertical cable rack - you know, the ones that you can adjust yourself. Next, stand a couple of feet from the rope to position yourself properly.

This exercise can be tough, but it's definitely one that will sort out the men from the boys. Try not to pause at the top of each rep, and keep the movement steady.

4. Upright row (3 sets)

A great exercise for building traps - even if you've probably done it before. Just concentrate on pulling up - placing a slight pressure on the traps - and don't cheat by leaning backward or forward.

Customize your workout

The truth is this: the traps can be difficult to build so you'll need some patience. But you'll soon notice a difference if you continue with these exercises.

The best workouts for your traps focus on both size and definition, and although heavy weight is good, you'll get more out of it if you focus on form.

Complete the following 4 traps workouts:


4 sets of 5-8 reps of shrugs
4 sets of 5-8 reps of single arm dumbbell upright rows
4 sets of 5-8 reps of low cable face pulls
4 sets of 5-8 reps of upright rows



One last thing...

keep safe at all times, and don't overdo it! You'll soon build impressive traps that will make you stand out from the crowd. Good luck!


If you enjoyed this article, then I'm sure you will also enjoy my Shoulder and Arm Workout Routine

Article Source: http://EzineArticles.com/expert/Justin_P_Kavanagh/1515027