Ways To Get Bigger Arms

Men and women alike value the look of rippling triceps and bulging biceps. Giant arms are noticeable (and will be admired!) even when they are covered with shirt sleeves. Here are some ideas on best way to get bigger arms. Nothing says "fitness" more than a couple of big, muscular arms.

To begin with, in order to get bigger arms you have to exercise them vigorously. This isn't something you can accomplish sitting on your backside squeezing a pair of rubber balls or spring-loaded hand grips. You've got to hit the gym and work some weights.

The arms are separated into 2 muscle tissue groups: The biceps, the two-part muscle tissue at the front of the arm that is fully contracted when your arms are tightly bowed; and the triceps, a three-part muscle tissue on the back of the arm that is entirely contracted when the limb is straightened.

The bicep muscles are for pulling stuff towards you, the triceps are for pushing them away.

The bicep muscles are worked by far the most while curling weights (positive exercise) and resisting the return to the starting point (negative exercise). A body-builder should make sure to exercise the muscle in both areas of the exercise.

The triceps are labored most while pressing the bar away (positive) and resisting the come back of the burden towards the start position (negative). Like the biceps (or every other exercise) both sides of the movement needs to be exerted.

Your focus-on-arms exercise needs to be performed one day per week. Your arms will get some effort in your other muscle tissue group days, but they should be exercised to total exhaustion only on the focus day. You do not need to work them every day to get bigger arms.

Biceps Workouts

• Barbell and Dumbbell Curls - These workout routines can be carried out in a wide variety of manners, both seated and standing. The actions need to be controlled and done unhurriedly with psychological focus on the bicep muscles. 3 sets of 10 repetitions should be fulfilled for each of the following exercises:

- Seated, close-grip barbell curl.

- Standing, close-grip cheat curl.

- Standing, close-grip cheat curl.

- Incline, face-forward barbell curl.

- Lying face-forward on high bench, barbell curl.

- Standing dumbbell curl.

- Incline dumbbell curl.

- Reverse-grip curl using the easy-curl-bar.

- Concentration curls on Scott Bench using easy-curl-bar.

- Flat Preacher Bench close-grip curls with easy-curl-bar.

Triceps Exercises

• Triceps Presses, Curls and Press-Downs

- Standing close-grip triceps curls.

- Seated close-grip triceps curls.

- French Press supine on flat bench.

- Supine triceps curl and press.

- Reverse-wide-grip bench press.

- Standing dumbbell triceps press.

- Triceps machine press downs.

- Reverse grip triceps press downs.

- Standing triceps press using wall pulley and rope or towel.

- Bent over triceps extension with wall pulley.

Super Sets

Intended for sophisticated muscleheads wanting to get bigger arms, you need to swap a biceps exercise with a triceps exercise. In this way you can shorten the workout period without sacrificing the integrity of the training session. Move between the workouts without respite and 1 minute rest between sets.

Since you have now torn the muscle down with this "killer" training session, it's time to take it easy and rebuild that muscle tissue. A higher-protein diet is vital for the rebuilding. Your diet regime should contain at the least 25% of your calories coming from protein. You also needs to have dietary fats incorporated as they help metabolize the protein.

Protein supplements are good as are amino acids within the form of Lipotropic 3, a compound of three essential amino acids that help lose body weight. Desiccated liver and kelp tablets are also good. A cold-pressed wheat germ oil will raise your energy and staying power.

I hope this info assists you to get bigger arms, bigger than ever before!

Read More

Supersize Your Arms - Bicep Training

One of the most noticeable features of a bodybuilder or anyone who lifts weights consistently is arms, specifically biceps. Everyone wants sleeve busting arms and huge biceps. Many get frustrated in the process though. Unfortunately the shape of one's biceps is genetic for the most part. Some people have that peak whereas others just have a rounded lump. However, regardless of your genetics you can still attain huge arms. Bicep training is really quite simple. Sure, you'll see someone doing some crazy exercises for biceps now and then but don't get on that wagon. To build huge arms, you need some basic key exercises for bicep training. Your muscle mass is going to come from being consistent and getting that squeeze at the peak of each rep. Listed below are a few exercises that you can implement into your bicep training.

Bicep Exercise 1: Standing EZ-Bar Curls

This is indeed one of the most basic exercises for building huge arms. But it is extremely effective. Here's the deal though; you'll see many people load up the bar with a lot of weight and almost throw their back out trying to perform the lift. This isn't going to build huge biceps; it's going to kill your back and put you out of commission for several weeks. Instead, lighten the weight a little and make sure you get full range of motion extending all the way down just shy of locking out your arms then flex your biceps hard at the peak.

Bicep Exercise 2: Standing Alternating Dumbbell Curls

This exercise can prove to be one of the toughest of in your bicep training. If you execute the movement properly, your biceps will feel like they're on fire. Just like with the above bicep exercise listed don't sway or use your back. Use good form, get the squeeze and make sure you feel the movement.

Bicep Exercise 3: Preacher Curls

Some have a tendency to fly through this exercise in their bicep training. Preacher curls are great because they keep you from using your body to get the weight up. This places emphasis directly on your biceps. However, don't just go through the motions. Keep the same concepts as above using full range of motion and getting that squeeze.

Bicep Exercise 4: Dumbbell Hammer Curls

These are great for building massive biceps. Don't be afraid to grab a pair of heavy dumbbells. You can generally use more weight on hammers than doing traditional curls. Throw these into your bicep training routine towards the end.

Read More

Bicep Muscle Training - Tips To Help Build Bicep Muscles

For anyone who wants to build bigger biceps, there is a need to look into bicep muscle training. This is important because you will need to do proper exercise routines so that you be able to build strong biceps and also develop other muscles indirectly.

It is important for any bodybuilder to maximize the exercises that he does so that he can develop various important muscles during his whole routine. Because bicep exercises are excellent in developing not only your biceps but also other muscles in your body, you will need to develop a correct routine for it. Bearing that in mind, listed below are several bicep exercises that you can use.

The Pull-Ups

These are excellent exercises that you can use for both your biceps and your back. A pull-up is called a 'compound' exercise. It includes different muscles in the body. As you gain strength during the workout, you can add up more weight to your pull-ups.

The Barbell Rows

Barbell rows require strong bicep muscles. It is similar to the dumbbell. However, it is heavier and yet, easier to maintain.

The Lat Pull-Downs

A lat pull-down is like the pull-up but this exercise requires stronger and bigger biceps. You will need this exercise to build bigger bicep muscles and it can be done after you have already started the use of the simpler start-up bicep exercises..

The Dumbbell Curls

This is the 'classic' exercise used to make bicep muscles. It involves experimenting with various weight ranges and tempos in order to make big muscles.

The Concentration Curls

This exercise needs a lot of effort to carry out this exercise. It requires you to use only your biceps. This is recommended as the last part of your regular routine because its goal is to really maximize the biceps, thus, tiring it very much.

The Hammer Curls

Hammer curls are very much like the dumbbell curls because it is a method wherein you use dumbbells. However, you will need to lift the dumbbells facing up and then down, instead of sideways. The goal of the hammer curls is to strengthen the 'upper insertion point' of the bicep.

Conclusions

Bicep muscle training is important for anyone who wishes to have a well-proportioned body as he goes along his workout scheme. Having big biceps will give the illusion of a bigger body even when the other parts have not been worked out well yet. Through these various exercises, you will be able to successfully draw out a specific workout plan to maximize the different points given by each of these exercises.

Read More

The 5 Best Bodyweight Exercises For Building Big, Muscular Arms

I've recently read several articles in which some self-proclaimed fitness "guru" insists that you must choose between bodyweight and weight lifting exercises in setting up your strength or muscle building program. The usual argument claims that bodyweight exercises are absolutely better than weight lifting techniques without any consideration of your specific training objective.

In reality, it's a false debate because if your goal is to build big, muscular arms you should use both bodyweight exercises and weight lifting movements to do so.

Specifically, if your goal is to maximize the size and strength of your biceps and triceps, you need a program based primarily on isolation bodybuilding techniques that are supplemented with compound exercises. These compound exercises should include both weight lifting movements (which I've discussed in other articles) and bodyweight exercises. While the isolation training will stimulate maximum growth in your biceps and triceps, there's no question that the following bodyweight exercises can enhance the amount and rate of that growth and ensure balanced development of your entire upper body.

1. Triceps Pushups

Triceps pushups are the only isolation exercise in this group and designed to minimize chest and shoulder involvement with targeted resistance on your triceps. For proper performance, simply take a standard pushup position with your hands and arms extended and shoulder-width apart. Then slide your hands closer together until your thumbs nearly touch each other. This is the starting position. Slowly lower your arms underneath you and then push yourself back up to the starting position as you would with regular pushups. Make sure that you keep your back straight and your head up for maximum resistance on your triceps.

If your bodyweight doesn't provide sufficient resistance, have a training partner gently place barbell plates on your back as needed to keep your rep range within 6-10 reps per set. A sample pyramid sequence could consist of 3 sets of 10, 8 and 6 reps with gradually increased poundage in each set.

2. Seated Triceps Dips

Seated triceps dips are another terrific triceps builder. To do this exercise, sit on a workout bench or chair with your legs together and extended on the floor in front of you. Your arms should be fully extended and shoulder-width apart behind you. Slide your body slightly forward to suspend yourself so that your arms are bearing your bodyweight between the bench and the floor. With your arms extended and your hands nearly touching behind you, slowly lower yourself as though to sit on the floor and then push yourself back up by extending your arms and returning to the starting position. This exercise, when performed properly, will add tremendous power, shape and definition to your triceps.

Again, if your bodyweight doesn't provide enough resistance, keep your legs together and extend them to another chair or workout bench in front of you so that they're parallel to the floor. Then have a training partner gently place barbell plates on your thighs as needed to keep your rep range within 6-10 reps per set. A sample pyramid sequence could consist of 3 sets of 10, 8 and 6 reps with gradually increased weight in each set.

3. Parallel Bar Dips

Parallel Bar Dips are great for shaping and building mass in the long and medial heads of the triceps. Grasp the handles of a parallel dip apparatus and hold your body suspended between them. For substantial training emphasis on your triceps, hold your torso as erect as possible (leaning forward puts primary resistance on your chest). Inhale as you lower yourself as far down as you can comfortably descend and then exhale as you push yourself back up to the starting position. This exercise is a great bodyweight triceps builder as long as you watch your technique and keep your torso straight throughout the movement.

For an overload effect or to pyramid your work sets, use a harness to hang a barbell plate or dumbbell from your waist for added resistance. Most commercial gyms and some health clubs have these harnesses, so if you need one, ask for it. Make sure to keep your rep range within 6-10 reps per set. A sample overload sequence could include 3 sets of 10, 8 and 6 reps with gradually increased weight in each set.

4. Chin Ups

Chin Ups are excellent for building strength and muscle mass in your biceps. This exercise also thickens the latissimus dorsi ("lats") and rhomboid muscles on the sides and upper-middle portion of your back. Simply grasp the Chin Up bar with an underhand grip and your arms shoulder-width apart. Inhale as you pull your body upward until your chin nearly touches the bar. Exhale as you lower your body to return to the starting position.

For variation and balanced biceps development, you can alternately do this exercise with your arms slightly wider than shoulder-width to place more emphasis on the short head or inner portion of your biceps.

Use a weighted harness if you need to increase your resistance beyond your bodyweight. Make sure to stay within the 6-10 rep range with gradually increased weight in each set.

5. Pull Ups

Pull Ups are another excellent bodyweight exercise for adding power and muscle density to your biceps. Like Chin Ups, this exercise also works your lats and and rhomboids. Pull Ups also put significant resistance on the trapezius muscles in your shoulders when you squeeze your scapulae together at the top of the movement. Simply grasp the Pull Up bar with an overhand grip and your arms spread comfortably but wide apart. Inhale as you pull your body upward until your eyes are slightly higher than the bar. Exhale as you lower your body to return to the starting position.

For variation you can pull your body upward with your chin facing the bar or with your head facing downward as you pull yourself up with the bar behind your neck. When performing this movement with your chin facing the bar, primary training emphasis in on your biceps and lower lats. But when you pull yourself up with the bar behind your neck, focused resistance is placed on your biceps and upper lats. Either approach will add strength and muscle tone to your upper arms.

As with your Chin Ups, use a weighted harness when doing Pull Ups if you need to increase the training resistance beyond your bodyweight. And always make sure you stay within 6-10 reps per set with gradually increased weight in each set.

As you can see, bodyweight exercises and bodybuilding techniques go hand-in-hand when it comes to building big, muscular arms. If anybody tries to tell you something different, tell them to go do some weighted Chin Ups and Dumbbell Preacher Curls.

Read More

How to Get Bigger Triceps

A big pair of triceps impressive me more than a big pair of biceps. If someone's got a big pair of tri's it means they're likely bench over 300lbs for reps and that's an impressive feat of strength. If you want to get big triceps then here's the key exercises that you must do:

Close Grip Bench Press

The exercise is literally as it reads. Grab the bar on the bench and move your hands slightly closer together. This will mean that you'll be using more of your triceps as opposed to your pecs to lift the weight on each repetition. This has gotta be one of the best mass builders for the triceps out there. Along with....

Close Grip Weighted Dips

This exercise has been called the upper body squat in the past because it's such an intensive movement. If you can dip your bodyweight + 30kg or more then your triceps will be packing some serious size. Not only will you work out your triceps but you'll also hit your anterior deltoids (shoulder) and your chest - all in one workout! Great stuff!

Skullcrushers

My personal favourite. The morning after I do 3 sets of 8 at skullcrushers my triceps feel like they are about to explode. I love to finish the workout off with a good solid 3 sets of skullcrushers, trying to put the weight up over time. This exercise is great for hitting the outer head, especially if you can do the exercise with an ez bar.

If you can combine all the above 3 exercises into your routine then your triceps will have no choice to grow because of the incredible stimulus you'll be putting them under.

Read More

Bicep Workout Program to Guarantee the Biggest Biceps

We have compiled a list of the best workouts that will make you boast about your biceps sooner than the usual. Just make sure you do each routine slowly and controllably. Just carefully follow the descriptions of each routine as well as the schedule, especially for beginners.

First Routine: Close Chin Up. This is similar as the usually chin ups done on a bar, except that you have to keep your hands closer together, as you use the strength in your arms in pulling your body off the ground.
Second Routine: Standing Barbell Curl. As the name implies, this routine is accomplished through standing up. One holds the barbell with both hands facing away from the body, with both arms extended to the thighs. One then curls the bar upwards, and towards the body, as the elbows are flexed or bended.

Third Routine: Preacher Curls. These are done with a barbell however they are seated on a preacher bench. Meanwhile, while sitting, the barbell should be gripped with the underhand gripping elbow being extended with hands about a shoulder width apart. The bar is then curled towards the shoulders.

Fourth Routine: Dumbbell Curls. Performed similar to that of a standing barbell curl, but with an exception: the dumbbells should naturally fall a little to one's side in contrast to having let it fall straight in front of your thighs.

Fifth Routine: Dumbbell Curls: Though done just like a regular dumbbell curl, this routine includes sitting on a bench which is propped up at a 45-degree angle.

Sixth Routine: Hammer Grip Curl. This can be accomplished through standing or sitting. The rest of the actions are that of a dumbbell curl but the grip of the hands are facing towards one another instead of facing the body. The weights are then curled up keeping the knuckles facing one another.

Seventh Routine: Concentration Curls. This is accomplished one arm at a time in order to concentrate on the one muscle being worked, as the name implies. This is done sitting with your elbow resting on your knee. Note that the dumbbell is lowered slowly, extending the elbow, and afterwards slowly bring it back up.
The following is a program on which weights to use using the routines specified.

First week, Day 1: First week focuses more on light weights with a transition to medium weights. Execute two sets of 10-12 reps of 3-4 routines that you would like using light weights.

First week, Day 3: Execute 2 sets of 10-12 reps of the rest of the routines you did not choose to do on Day 1.

First week, Day5: Execute 2 sets of 8-10 reps of your 5 preferred workouts using medium weights.

Second Week, Day 1: Execute 3 sets of 8-10 reps of 4 routines using medium weights.

Second Week, Day 3: Execute 2 sets of 10-12 reps of 5 routines using medium weights.

Second Week, Day 5: Execute 2 sets of 10-12 reps of 5 workouts in medium weights.

Third Week, Day 1: Execute 3 sets of 10-12 reps of 5 exercises using light weights. Week 3 focuses on light weights with a transition to heavy weights.

Third Week, Day 3: Execute 3 sets of 8-10 reps of the 5 routines using light weights.

Third Week, Day 5: Execute 1 set of 6-8 reps of 3 routines using heavy weights.

Fourth Week, Day1: Execute 2 sets of 6-8 reps of 2 routines using heavy weights.

Fourth Week, Day 3: Execute 2 sets of 6-8 reps of 2 alternating routines using heavy weights.

Fourth Week, Day 5: Execute 1 set, as many as you can, using the heaviest weight on two different routines.

Read More

Build Arm Muscles - How to Get Massive Arms

The arms have always been considered a pillar of strength. Most guys know that you can make a woman swoon by having bulging biceps and killer triceps. They can also be one of the hardest to build unless you know the right methods to build arm muscles. We will go over two routines that you can interchange to help get massive arms.

The method we are using is something called super setting. This is where you take two opposing muscles and do exercises back and forth allowing you to get the biggest pump. The two groups of muscles you can do this with are chest and back and biceps and triceps. Obviously we are going to focus on the biceps and triceps because we want to learn to build arm muscles. Keep the routines to 3 sets of each exercise and 8 to 10 reps. Also do them in the exact order that I have placed here. If you not know how to do the exercises then you can look them up online very easily.

Workout 1: 

Standing Barbell Curl, Skull Crushers, Alternating Dumbbell Curl, Tricep push downs, Hammer Curls, and Weighted Dips

Workout 2: 

Preacher Curl, Overhead Tricep Extension, Seated Alternate Dumbbell Curl, Kickbacks, Static Arm Curls, and Skull Crushers.

If you alternate these workouts every two weeks you will not only get stronger, but will also notice huge gains. When you build arm muscles every rep must be concentrated and done with perfect form. Other things that are going to affect how your muscles grow are diet and supplements. Make sure you are eating well and supplementing with nutritional products that can help you get the most out of every workout you do.

Read More

Top 4 Dumbbell Exercises For Arms

1. Dumbbell Bicep Curls. This is possibly the most popular exercise among men. It's surely right up there with Bench Press. Anyway it is good at bringing out the peak of the bicep. You can do Standing or Seated Variations. You can also do them in Alternating fashion or Simultaneously. However you decide to do them, you will increase the size of your biceps considerably if you do them a couple times a week with good form.

2. Hammer Curls. This is a version of the Bicep curl that allows you to move more weight meaning more mass gain. Also involved in this exercise neglected in others is the Brachioradialis. What's that you ask? It is part of the forearm. This exercise is great for bicep mass and adds size to the forearm as well.

Though everyone loves training Biceps, it's the Triceps that make up the majority of the size in the upper arm! So let's get to the Triceps.

3. Skull Crushers / Lying Triceps Extensions. You can do a number of variations with one or two dumbbells. Adjusting the angle of the bench can also change the strength curve of the movement as well. Whether you are using a flat bench with One Dumbbell or Declined Bench with Two Dumbbells or another variation, this exercise with shred up the old horseshoe triceps!

3. Triceps Kickback. This movement is often done with one arm at a time, though you can do both at the same time if you like. You will be hard pressed to find an exercise that generates more burn in the triceps than the kickback. Like the old Denorex commercial said, "The tingle tells me it's working." Get to kicking and start the burn!

Read More

Bicep and Tricep Muscle Anatomy

The biceps and the triceps are the main muscles in the upper arm, and most arm exercises use one or both of these muscles.

The biceps, as the name suggests has 2 heads. There is a long head on the outside part of the arm and a short head which is on the inside part of the arm. Both parts of the biceps start on the shoulder blade, and they run down to the bones of the forearm.

The main actions of the biceps are to bend the elbow and supinate (turn the palms up) the forearm. Any time you bend your elbow you will work this muscle, but it will work the most efficiently when your palms are faced up. 3 of the most common bicep exercises are dumbbell curls, barbell curls, and the bicep machine. All of these exercises are great for both men and women.

In addition to isolation exercises for the biceps, you can also do back exercises and work your biceps at the same time. Exercises like pull ups, seated rows, or the lat pull down will work both your back muscles and your biceps at the same time.

The triceps are on the back of the upper arm, and as the name suggest has 3 heads-long, lateral, and medial. The long head starts on the outside of the shoulder blade. The lateral head starts on the outside of the back of the humerus, and the medial head starts on the inside back part of the humerus. All three portions of the triceps, attach to the elbow.

The main action of the triceps is to straighten the elbow, but the long head will also help to pull the shoulder backwards. The triceps work in exercises like push ups and dips, and you can also use dumbbells, barbells, resistance bands, or machines to work your triceps.

If you want to build big arms, perform multiple sets with heavier weights, but if you just want to tone your arms choose lighter weights and perform fewer exercises for your arms.

Read More

Six Exercises to Quickly Get the Triceps of a Fitness Model

Have you ever looked at a person's arms and wished your arms could be cut like that? Perfect triceps that have what looks like the perfect imprint of a horseshoe etched into smooth skin. You don't have to be an award winning body builder like Arnold Schwarzenegger or Miss Physique to have really great looking arms. All it takes is some dedication to getting in shape and doing some exercises.

Did you know that without physical exercises, the muscles just waste away and fat will get deposited all over your body? On top of that the digestion and metabolism functions of your body get impaired and the breathing capacity of your lungs goes down. Your body is not designed to metabolize fat well unless you perform some physical exertion.

Exercises are essentially means of straining various muscles of the body so that they become stronger. Triceps are important muscles that enable your arms to be raised and lowered and lift weight in the process so strengthening of the triceps is important. It is also surprisingly simple all you have to do exercise daily. These are the six exercises for quickly getting the triceps of a fitness model:

1. Bench Dips: Perform bench dips by placing your feet on one bench and holding another with your hands you slowly lower bench. Begin with 8 to 10 repetitions and as your strength increases so should the reps. You can also take a weight plate and place it on your lap for more resistance. This exercise is a sure fire way to blast your triceps and ignite major growth to make the back of your arms to make them more toned.

2. Close-Grip Bench Press: Lying on a bench you need to place your hands on a barbell with your hands about 6 to 7 inches apart, so that the focus is on your triceps. Slowly lower the weights to your chest while keeping your elbows close to your body. Push back to the start and repeat. Do 10 to 15 repetitions

3. Barbell Extension (Skull Crushers): In a standing position you need to hold the barbell above your head, making sure not to lock your elbows. Bending the elbows slowly lower your arms down behind your head, making sure to keep your elbows tucked in so the tension in on your triceps, then slowly raise the barbell back to starting position. Repeat 15 to 20 times, until you feel the burn in your triceps.

TIP: This exercise can be done either lying down or standing up with a barbell or dumbbells.

4. Cable Triceps extensions (Push Downs): Using a medium-length straight bar and keeping a body straight with knees slightly bent, tuck the elbows in and slowly push the bar down from the chest while concentrating on the triceps. Each rep is strictly controlled and concentrated. At the bottom position squeeze the triceps for a second or two. Do 3 sets for 15 to 20 reps. Once you are accustomed to the initial sets then you can increase the sets. Take a 30 second break between the sets.

TIP: This exercise can also be done lying down and reaching to the top of your head or sitting and reaching to pull up from behind your head.

5. Dumbbell Extension - Laying on your back hold a dumbbell over your head with both hand holding it under the inner plate using a heat shaped grip. Now with your elbows overhead extend your forearms straight up towards the ceiling by flexing your elbows and then lower the dumbbell back to the starting position. Palms facing in towards each other, lower dumbbells to ears then back up. Repeat 15 to 20 repetitions.

6. Dumbbell overhead press: This is also known as the shoulder press. All you need to do is to sit on a bench that provides vertical back support, pick a pair of dumbbells and raise the dumbbells overhead to the maximum and then bring them down to shoulder level. You can do these together or alternating.

These exercises may sound complicated and the thought of working out may sound scary. However remember the old adage that says, No pain no gain. So if you want to have those beautiful triceps and to have that sleek and toned look it's time to work up a sweat. So if you follow these six exercises it won't be long before you have the triceps of a fitness model.

Read More

Supersize Your Arms - Bicep Training

One of the most noticeable features of a bodybuilder or anyone who lifts weights consistently is arms, specifically biceps. Everyone wants sleeve busting arms and huge biceps. Many get frustrated in the process though. Unfortunately the shape of one's biceps is genetic for the most part. Some people have that peak whereas others just have a rounded lump. However, regardless of your genetics you can still attainhuge arms. Bicep training is really quite simple. Sure, you'll see someone doing some crazy exercises for biceps now and then but don't get on that wagon. To build huge arms, you need some basic key exercises for bicep training. Your muscle mass is going to come from being consistent and getting that squeeze at the peak of each rep. Listed below are a few exercises that you can implement into your bicep training.

Bicep Exercise 1: Standing EZ-Bar Curls

This is indeed one of the most basic exercises for building huge arms. But it is extremely effective. Here's the deal though; you'll see many people load up the bar with a lot of weight and almost throw their back out trying to perform the lift. This isn't going to build huge biceps; it's going to kill your back and put you out of commission for several weeks. Instead, lighten the weight a little and make sure you get full range of motion extending all the way down just shy of locking out your arms then flex your biceps hard at the peak.

Bicep Exercise 2: Standing Alternating Dumbbell Curls

This exercise can prove to be one of the toughest of in your bicep training. If you execute the movement properly, your biceps will feel like they're on fire. Just like with the above bicep exercise listed don't sway or use your back. Use good form, get the squeeze and make sure you feel the movement.

Bicep Exercise 3: Preacher Curls

Some have a tendency to fly through this exercise in their bicep training. Preacher curls are great because they keep you from using your body to get the weight up. This places emphasis directly on your biceps. However, don't just go through the motions. Keep the same concepts as above using full range of motion and getting that squeeze.

Bicep Exercise 4: Dumbbell Hammer Curls

These are great for building massive biceps. Don't be afraid to grab a pair of heavy dumbbells. You can generally use more weight on hammers than doing traditional curls. Throw these into your bicep training routine towards the end.

                                                      Article Source: http://EzineArticles.com/4954359

Read More

The Best Triceps Exercises

The triceps muscle is the large muscle in the back of the upper arm. It is also called a three-headed muscle because there are 3 bundles of muscles joining together from different origins at the elbow.

This is a muscle that moves in opposition to the biceps muscle which is at the front of the upper arms. Training the triceps gives your arms a very well toned look.

There are several different exercises for the triceps but we want you to perform only the best so here they are:

1. Cable push-down

This is by far one of the best exercises for the triceps.

* There is ample emphasis on the triceps which is what you want.
* Because you are pushing a cable, the movement is gentle on your joints.

You can use a straight bar for this exercise.

Quick tips

* Keep your arms locked and make sure you feel the effects of the movement only in your triceps.
* Perform the movement in a controlled motion.
* Keep an upright posture and avoid swinging your legs for momentum.

Variations

* Vary the grip between palms facing down and palms facing up.
* Use different bars/handles. For instance, you could use a V-bar or a rope.

2. Triangle push-ups

This exercise is so called because of the triangular shape that your palms make when you are performing the exercise.

This is an excellent compound exercise for your triceps that focuses the workload strongly on your triceps while also working your chest muscles (pectorals).

When you perform push-ups, the closer your palms are to each other, the more emphasis you place on your triceps.

Variation

Place your legs up on a bench or a gym ball. This also helps train your balance and coordination.

3. Dips

This is one of the best exercises you could perform for the triceps.

The emphasis is very much on your triceps while working partially the chest, back muscles and front deltoids.

All you need is a bench, chair, staircase or anything that is elevated with enough space for your palms to be shoulder width apart.

It takes a bit of getting used to at first but once you get going, you will realize that this is an excellent exercise that also works your balance and coordination.

Progression

You will reach a point when your body starts to feel accustomed to this exercise and you need to step it up a notch.

* You can put your feet up on another bench.
* You can use 2 chairs for your hands and place your feet up on a stand.

And this is the DADDY of dips: bar dips

* This station is often found in a gym.
* This is your ultimate progression for performing dips.
* You are using your triceps to move your whole body weight.
* Perform this exercise with a controlled motion and feel those triceps working.

4. Close grip barbell press

The concept for this is similar to the triangle push-ups.

With a close grip, you are emphasizing the workout on your triceps while secondarily working your chest muscles.

This has to be one of the best exercises ever invented for the triceps.

Variation

Vary the exercise with an E-Z bar or curly bar and a straight bar.

5. Skull crusher

This scary sounding exercise is so called because you get the weight coming towards your skull as if to crush it.

Quick tips

* Please always start the exercise with a light weight to get used to the movement before progressing to a heavier weight otherwise the name of the exercise might become literal.
* Perform the exercise with a controlled motion.
* Keep your arms locked and avoid any kind of swinging.

Variation

* Vary the exercise between an E-Z bar and a straight bar.
* Vary performing the exercise on a bench or on the floor.

Progression

* You could progress the exercise by using dumbbells.
* This way, you isolate the exercise to the individual arms and also increase the need for balance and coordination.
* You could also perform the exercise on a gym ball for even more balance and coordination.
* You could use dumbbells or barbells when performing the exercise on the gym ball.

During each workout session for your triceps, perform 2 of the above 5 exercises and alternate between the different exercises highlighted above for subsequent sessions.

Ultimate tip

It is better to do it right 10 times than doing it wrong 1000 times.

Read More

Build Arm Muscle With These 4 Tips For Killer Arms

Build arm muscle is one of the first things that many people try to do when they start out with body building. You can find oceans of advice on the net, all telling you to try different things. If you are done with the rest, check out the rest of this article to find out how to build arm muscle for real.

Tip 1

Don't overtrain. This is something done by most people who are trying to build arm muscle. The reason being, your arms are involved in most of the other weight lifting you do in your routine, so quite often you'll overtrain them by accident. The key to avoiding this is to leave the arms until the last part of your workout. This will ensure you don't overdo things.

Tip 2

Something else essential to build arm muscle is to get the most from every single rep. You need to get the maximum extension that you can for every rep, to make sure that you are getting the maximum amount of muscle fibers involved. More fibers mean more growth, and it will also give you an even definition all over the muscle.

Tip 3

As well as making sure you get the right extension, you want to control the weight during both the positive and negative phase of the lift. A lot of this will come down to weight selection, so make sure you have a weight you can handle. To get the very best from your workout and develop killer arms as soon as possible, perform the lift as fast as you can while controlling the weight. With the negative phase, lower the weight as slow as you can, try to aim for the release to take 2 seconds at least. See how much more that burns?

Tip 4

Understand that your muscles are made up of more than one muscle. In order to build arm muscle and get big arms, you want to concentrate on each arm muscle separately. You'll look pretty ridiculous if you walk around with huge biceps and tiny triceps, so try and work them all evenly. Some people find the triceps hard to work, and instead concentrate solely on their biceps - not only will this result in a strength imbalance, but it can result in injuries to ligaments etc too. Ripped arms are cool, but ripped ligaments are painful!

Read More