Showing posts with label arm exercises. Show all posts
Showing posts with label arm exercises. Show all posts
Friday, March 31, 2017

Biceps Training Tips

biceps training

Many bodybuilders aspire to get big biceps because they are the signature of successful bodybuilding. Many bodybuilders who have big biceps like showing them off because many people admire them. The biceps are very conspicuous compared to the abs. if you want to show off your biceps all you need to do is to wear a vest but it is not that easy to show off your abs. for people to see them you have to take off your top completely. In bodybuilding it is all about the biceps and the moment you grasp this point you will be on your way to success. The moment you fully grasp what it entails in order to increase your biceps you will be on your way to succeeding in bodybuilding.

In order to increase your biceps you have to concentrate on working out the entire body. You cannot isolate the biceps alone; you need to include other muscle groups as well. The best techniques which will help you increase your overall muscles including the biceps are compound movement exercises. There are various compound movement exercises such as squats. When you do this kind of exercises you create tension also on the biceps and thus they will grow in size. You can also use isolation movement exercises in order to workout the biceps. Techniques such as progressive resistance training will also help you increase the size of your biceps.

The other important thing you need to include in your training regimen so that you increase your biceps is to eat a proper diet. The pillar of developing bigger biceps is through eating a proper diet. If you do not take a proper diet then your biceps will not respond to the training. When choosing the weight to lift it should not be too heavy. If you are a bodybuilder seeking to transform your body and increase your biceps you need to ensure that the weight you are carrying does not exceed your upper body strength. If you do not have proper command of the weight, then the weight you are carrying is too heavy. A good bodybuilder always has adequate command of the weight they are training with. You need to be able to undertake both the eccentric and concentric phase without any difficulty. As a bodybuilder you need to ensure that you are able to control both the eccentric and concentric phase properly because each requires very different levels of energy.

Your diet should also be proper if you want to increase your biceps. The diet of a bodybuilder is quite different from the diet of a regular person. The secret to gaining body mass will depend on the amount of calories you take daily. Your daily intake should be more than the calories you burn daily if you want to gain body mass. The best source of calories is carbohydrates, proteins and vitamins. You should also take bodybuilding supplements which are organic and do not contain any steroidal substances in them.

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Thursday, February 23, 2017

Arm Training Tips For The Best Muscle Gains

arm training tips
Walk around any gym in the world, and you’ll likely see some pretty silly events going down. Sometimes it will be a weak looking person attempting to bench press about 100 pounds more than he should be, with an equally scrawny training partner above him rowing the weight above him loudly. Often, we’ll see men brave enough to enter the squat rack, but lacking the courage to complete repetitions more than one-eighth of the way down. And there’s always the young man training biceps without training them at all. You know the type. He’ll curl the dumbbells so violently that his back will get the workout his biceps should be enjoying. Such training practices are dangerous, a waste of time, and really take away emphasis from some really good failure and buddy training techniques which can make a huge difference in the gym. Let’s examine a few “brothers-in-arms” exercises and see how they can help lead to muscle gain, when used correctly.

“Brothers-in-Arms” training is very simple. You and a partner (or two) will train together using the same weight for an isolation movement using a barbell which can be handed back and forth very quickly. You will stand there and complete your standard 8 to 12 repetitions, then hand it to your training partner. Just like you, he will complete his standard amount of repetitions. This is normally the point where you would both take a break. But not today!

Instead, he will hand the bar back to you. You will then, after only enjoying 30 to 40 seconds of rest, will be required to shoot for your same 8 painful repetitions. When you complete them, pass the bar back to your friend, where he will have to complete 8 reps. He’ll hand it back to you, where you might eke out 4 to 5 reps. You will then continue going back and forth until neither of you can complete a single rep. The last man to curl – wins! This exercise technique works wonderfully for many movements. Barbell curls, EZ-bar curls, skull rushers, EZ bar triceps presses, reverse-grip biceps curls, and forearm wrist curls from both angles are all useful movements.

Always wear gloves when training in this manner. Aside from the fact you wouldn’t want to swap body fluids with anyone else in the gym, the barbell can become very slippery when you’re training in this manner, which can lead to slippage and possible injury. Gloves make that hand-off transition smoother as well, and less awkward should you end up touching one another’s’ hand. If you are used to using an mp3 player, you may want to turn it off for this movement. Find a training partner who is similar in size and strength to you. It wouldn’t make much sense for a 120-pound beginner to train “Brothers-in-Arms” style with Ronnie Coleman, now would it? The weight selected should be equally beneficial to both lifters. If one man can complete 8 reps and the other man only completes two, then one of them is wasting his time!

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Friday, July 8, 2016

Arm Training For The Genetically Challenged

Arm Training

Let’s face it, most of the bodybuilders you see on the pages of muscle magazines began their bodybuilding journey with much better genetics than you did. You may be one of those “one in ten thousand” lucky souls with perfect muscle insertion, huge muscle bellies, small joints, and naturally low body fat. But there is a 1 in 9,999 chance you are not. You probably have genetics that are good in some areas, and a little weaker in others. You probably look at the muscle magazines and don’t realize that the people in those magazines have several sets of huge advantages in terms of size, structure, and many other factors. They may have 21-inch arms with perfect shape and symmetry, all while standing at 5% body fat. They may have attained it through some combination of diet and training, along with supplementation and the use of anabolic steroids. And even if you trained and ate just like they did, and used the same supplements and steroids, you would never look like them. It’s a sad fact of life you must accept.

That being said, you can make huge strides in terms of finding a finish line that is light years ahead of your own starting line. If you begin your arm-training journey with 17-inch arms, then it’s very possible you can get them up to 21 or 22 inches like Vic Martinez or Dexter Jackson, both IFBB Professional bodybuilders. However, if you began your weight training journey with arms measuring 11.5 inches, then you may eventually cap out your growth at 16 or 17 inches. Will your arms look like those of the professionals? Of course not. Will you look like a professional compared to your own starting picture? Absolutely! Here are some tips for getting the most out of your arm training.

Remember that the key to arm growth is finding the right combination of training factors that work best for your own physique, with its own unique sets of gifts and deficits.

Exercise selection

Depending upon your body type and natural leverage (among many other factors), some exercises will be more effective than others. Compound and isolation movements affect different bodybuilders differently. Stick with a movement for 4 to 6 workouts to determine (based upon soreness and growth) if the movement is effective or not.

Repetition speed & Set/Rep Scheme

Depending upon your personal mix of slow- to fast-twitch muscle fibers, a rep speed of 2 to 4 seconds will make a huge difference. The number of sets and rep range (all the way from 6 to 8, up to 15 to 20) will matter as well. Measure and record your results.


Don’t become one of those bodybuilders who changes up his routine every 2 or 3 weeks as you discover a new routine in a muscle magazine. Instead, give each training protocol a solid 6-week test run to determine if it is effective or not. This includes all of the above factors (exercise selection, repetition speed, and set/rep scheme. Record your findings and wait the full 6 weeks before determining what works and what does not.

The key to making the most personal gains (to move from your starting to finish lines the fastest) is to discover which combination of the above factors is most effective for making gains.

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Monday, July 20, 2015

Forearm Muscle Training Tips

You enter the gym and you are intent on wrecking your arms today. You’re going to train biceps and triceps to complete failure. You’re going to start with free weights for triceps, brutalizing them with skullcrushers, behind the neck triceps presses, bench dips, and kickbacks. Then, you’ll attack that cable center and finish them off. Set after set of pressdowns and overhead triceps presses. You can’t move them anymore, but you’re just getting started! You return to the free weight area and grab a barbell (EZ or straight, your choice!) and begin biceps curls. After a few tough sets, you attack the dumbbell rack and work some “down-the-rack” curls where you exhaust the biceps over and over again with descending weights. After a brief four sets on the preacher curl bench, you head over to the cables, where you finish off the biceps with some sustained-tension concentration curls, both one- and two-armed. After a shower and a protein shake, you’re driving home with the pump of your life, almost smug in the fact that you just did everything possible to stimulate your arms to grow. Except for one thing: you forgot to train forearms.

Biceps Training

You spent 90 minutes torturing your arms to grow, but then neglected a muscle group that is longer than your upper arm, and visible much more of the time! A single failure point for most upper body exercises, the forearms are a highly important muscle group. You, like many other bodybuilders in the gym who arrive with detailed plans for biceps and triceps, walked out the door without so much as a single set for them. This is unacceptable for two reasons. First, you are short-circuiting your bodybuilding goals. Your upper arms are going to become disproportionately large compared to your forearms. Judges will penalize you for it, and you’ll never fully display that “monster” look of thickness and power.

Tossing the aesthetics out the window, you’ll also short-circuit your gains in another way. As previously mentioned, the forearms are the single most common point of failure in upper-body movements. Deadlifts, rows, pulldowns, curls, and many other movements usually see their sets end because the forearms (and your grip) fail – not the muscle group being trained. This is highly unproductive, as we all know the most muscle gains come once we are able to train for failure. Therefore bodybuilders (and powerlifters) who neglect forearm training are fostering an environment where they’ll never fully train to muscular failure on many movements in the desired muscle groups – and therefore never make their potential gains.

Here’s a sample forearms routine to get you on your way. Use it once or twice per week according to your levels of soreness, and desired forearms development goals.
  • Dumbbell Hammer curls 4 x 8
  • Behind-the-back wrist curls 3 x 12 – 15
  • Seated bench wrist curls 4 x 12 – 20
These three basic movements should be completed at the conclusion of your biceps and triceps training, and again on back day following your back routine, provided you don’t train arms for at least 2 days afterwards, so that the forearms will have time to recover.