Biceps Exercises – Keeping Muscles Healthy
May 16, 2012 by admin
Filed under Bicep Exercises
The key to muscular strength and breadth as well as a toned body does not only lie on doing exercises correctly and consistently. You also need to take care of your muscles to ensure that they develop properly and do not stagnate in terms of their growth because of muscle strain and injury. There is nothing worse than having to stop doing your biceps exercises or stomach crunches because you’ve pulled a muscle. This could terribly affect the continuity of the effects of the exercise and throw you off mentally.
The first step in caring for your muscles is stretching before working out. Gym instructors, coaches, and fitness trainers all stress the importance of warming up through stretches before any physical activity. This is especially critical when performing a workout that requires lifting heavy weights or pushing your flexibility to the limits.
You should establish a proper stretching routine that will cover all the muscle groups that are central to your workout. Keep in mind that you should not rush stretching, as it conditions your body to perform at its best during the exercise.
Just as carrots are good for your eyesight, there are also certain food groups that are integral in the strengthening and maintenance of your muscles. Protein aids in the repair of muscles that are worn out, so make sure that you eat a lot of dairy products, soybeans, lean meat, fish and grains. Iron-rich food, like chicken or beef liver, almonds, spinach, and beans, will also help you take proper care of your muscles.
Aside from taking these steps, consolidating strength training in your daily workout can also make your muscles less prone to injury and strain, as this kind of discipline is meant to build the strength, anaerobic endurance, and size of skeletal muscles. While most exercises already have the strength-training factor incorporated in them, like biceps exercises, resistance training, and isometric exercises, not all do. Therefore it is important to ask your fitness coach or research on a few drills that can help you increase your muscle strength and endurance.
The previous techniques are established methods of nurturing your muscles, but it still would be incomplete without rest. Getting the right amount of sleep and relaxation is the very key to muscle regeneration. Further, if you over-exert your muscles, waste material will collect in the tissues hampering their ability to contract properly. Rest gives the body time to rid itself of this harmful buildup. Some trainers suggest that the best ways to relax after exercise include a dip in the swimming pool or taking a shower for at least 15 minutes as these greatly reduce muscle tension.
While the ultimate goal of many people who exercise and body build is achieving a physically attractive and sexy body, it is impossible to achieve that if the muscles are not cared for internally first. Regardless if you are doing biceps exercises, cardio, or abdominal toning, keep in mind that muscles too need to be nourished, strengthened, and given a rest to grow at their maximum potential.
Also remember, it is not just biceps exercises that you need but a complete system of the best exercises. Visit http://bicepsexercises.org/ for more useful and helpful information.
Raffy Chan is a writer and internet enthusiast, based in California. He enjoys doing research, writing, and website/s creation. He is the originator of the QuidErgo Group: a community of professionals, authors, artists and computer enthusiasts who come together with the common aim of communicating with the online world.
Essentials of Fast Muscles Gain – How to Gain Muscle Quickly
May 16, 2012 by admin
Filed under Gain Muscle
Let’s face it; we are a society of quick fixes. Even the more experienced bodybuilders who should know better sometimes fall for the latest hype about a product that promises fast muscles gain. But can you really gain muscle fast?
Well, you can gain muscle fast, but don’t expect miracles. The essentials of fast muscle gain can be broken down as follows:
1. Stimulus: This means good old work. You must be prepared to put in the work that will stimulate your muscles to grow. The best and quickest way is by learning scientific methods of lifting weights. Establish a weight training program and stick to it. Hire a personal trainer or buy books and videos to learn the proper techniques.
2. Nutrition: This can never be stressed enough. To build muscle you have to gain lean weight. Even if you are overweight today from the wrong kind of tissue (fat), you still have to gain lean mass.
Yes, sounds a little strange in a society where weight loss is almost an obsession, but it is a fact. What will build up lean mass is extra caloric intake. But this caloric intake must be quality, not just empty calories. Eat several meals with a balanced ratio of carbohydrate, protein and fat every day.
3. Progressive resistance: In order for your body to keep growing you should keep challenging it with progressively heavier weights, increased repetitions, or increased sets. The more advanced you get the harder it will seem to increase the weight utilized and the increases will get smaller. This is normal, but can be extremely frustrating especially when it seems to last too long.
4. Intensity: Whether you prefer to use lighter weights and higher repetitions or heavier weights and lower repetitions, maximum workout intensity should be your goal. This means working the muscle to the point of failure or slightly beyond. You should vary intensity on different days though, by going heavier with fewer repetitions some days or light with high repetitions other days. This helps target different types of muscle such as fast twitch or slow twitch muscles.
5. Full range: If you’ve been to the gym often, you may have observed the guy who slaps on the plates and the proceeds to do the movements, none of which are done to full range. This may be a training technique for the advanced athlete but for most people it won’t do much good. Always perform the full range of motion by lifting the weight all the way and bringing it back all the way down. Of course, you should never lock out joints, nor should you lower the weight past a certain point or you risk injury.
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Arm Exercises Without Weights-Build arm muscles without weights
May 8, 2012 by admin
Filed under Arm Exercises
You can build arm muscles without weights just as easily as pumping down at the gym and for no cost. A guy with muscular arm looks great, especially wearing a vest top or tight t-shirt.
Good arm exercises without weights include press ups, which I think build arm muscle mass very fast when done right. It is not just about how many you do but how you do them, you need to do them really slow and hold your nose on the floor for 5 seconds on each push up, you will really feel those arm muscles burn. An important thing is not to forget to warm up and warm down before doing arm exercises without weights, a few shakes of the limbs is enough.
Food intake is another vital factor when trying to build muscle because the muscles need to be fed, a high protein diet is essential and so is upping your daily intake of calories.
Non fatty meat and dairy produce are great sources of proteins so are chicken, tuna fish and eggs. Do not drink to much alcohol when doing arm exercises without weights as this prevents the needed amount of oxygen getting to your muscles.
Make notes of your progress, this is good for when you feel like you are getting nowhere, just pull out your notes and check what your biceps measured before you started your arm exercises without weights, you will be very pleasantly surprised.
So if you think that building muscular arms needs expensive equipment or even more expensive gym fees then think again and do some arm exercises without weights.
The Best Workouts Without Weights are just as effective as any other muscle building exercise, oheck out Workout Without Weights to learn more
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How To Get Muscles Fast – Learn The Secrets
April 22, 2012 by admin
Filed under Gain Muscle
Article by Fabian Aleks
Almost every guy out there at one point wanted to know how to get muscles fast. However, certainly not every one knows that process of building muscle takes time, serious motivation and dedication. There are “shortcuts” like anabolic steroids, but in the end you will pay for such shortcuts with your health.
So if you bought a bunch of books on “how to get muscles fast” be aware that not all of this information is completely true and honest. It just isn’t possible for a human being to gain 10 pounds of lean muscle every week. Trust only proven and authoritative authors. Vince Del Monte is a good example.
Remember to learn how to get muscles fast from qualified fitness/bodybuilding trainers. Why? Because you will be able to stay away from a lot of beginner mistakes and beliefs. And you will very likely prevent any unsuspected injuries. And believe me, there is nothing worse than getting injured in the beginning of your bodybuilding journey – all your motivation will disappear in seconds.
So to be clear – stay away from guides and courses that claim they know how to get muscles fast. It’s a long process and you need to be seriously prepared for your journey. Muscle building process requires three main things – intense training, solid diet and proper rest. If you throw out any of these “ingredients” process will be hindered, or even stopped.
Of course the biggest impact will have the diet. Nutrition timing and choice will do miracles to your body, if you follow the advice of nutrition specialists. Having few books on dieting and nutrition is a must, if you are serious about healthy lifestyle. If you will master nutrition, you will learn how to get muscles fast, or how to lose fat fast. Well, relatively fast.
Training is important aspect as well. Make sure you will get advice from honest fitness trainer. Some ripped guys might tell you how to get muscles fast by taking some “trusted” pills or supplements. Find a biggest guy in your gym and never ask him for advice. It’s almost impossible to get really big and defined without sport enhancement drugs.
General principle of training would be progressive intensity and overload. That means you need to increase stress on your body on every training session. Do it slowly, gradually. Here is another tip for your journey on how to get muscles fast – start a log book. Tracking your progress is mandatory. You should write down exercises you performed, numbers of reps, weights and total time you spent in the gym.
Time spent in the gym is also greatly misunderstood factor. If you are natural athlete (and you should be), you need to forget about 2-2.5 hours grueling weight lifting sessions. You just cannot recuperate from such amount of stress quickly enough. Maximum time you can afford – 1 hour 10 minutes. All time spend after this mark will be a waste of your results. And better to strive for 50-55 minutes (not including cardio). But the training should be intense.
This is most basic info about muscle building. Good books on nutrition, diet, training and rest will be a great jump start for you. Rest is practice. Remember, if you really want to know how to get muscles fast you SHOULD research this topic in depth, starting from today!
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I know how hard it can be trying to pack some muscles, going through grueling workouts and ruthless diets.But if you really want to get massive, you’ll need to learn a single method that works amazingly well.
This method is simple to pick up and it doesn’t take much practice, you can read how to do it in my free report here: How To Get Muscles FastDon’t give up hope, it’s NOT impossible. Learn more ways about getting ripped.Again by clicking the link. How To Get Abs Fast
Top 5 Exercises To Build Neck Muscles
April 18, 2012 by admin
Filed under Chest Exercises
Article by Balu Muscle
There are several reasons why people want to build neck muscles; you will look taller, you will look great in your outfit and it gives a feeling of strength and health to the public.
A lot of fighters work on their neck because studies have shown that having strong neck muscles will make it harder to get knocked out and I guess every fighter want to avoid that.
Exercises for your neck
Dumbbells ? Dumbbell Workouts, Dumbbell Exercises, Muscles Building with Dumbbells
April 8, 2012 by admin
Filed under Dumbbell Exercises
A dumbbell is a short bar with a metal ball or disk, at both ends that is lifted for developing muscles. The Wikipedia defines dumbbell as, a type of free weight, a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). They are appropriate for all fitness levels and they are small and portable. Dumbbells are often used in conjunction with barbells. Barbells are long bars that allow someone to put weight plates on the ends to adjust the weight. According to “Men’s Fitness,” dumbbells are better for beginners. They are safer because they are smaller in size. You can work all muscle groups using just dumbbells. You can use dumbbells very effectively to build muscle on the chest. Dumbbells are great for building shoulder muscles. Dumbbells build biceps muscles, triceps, and the forearm muscles.
The advantage of dumbbells is that they can be accessed very easily by many people since they are not very expensive compared to other gym equipment like recumbent bikes, exercise bikes, cross trainer, rowing machine, spin bike, elliptical trainer etc. They are popular because they are highly versatile. Working with dumbbells allows you to adapt exercises in variations depending on fitness level, exercise type or strength goals. With the dumbbells set, the sky is the limit really to what you can do. The dumbbells set is a time-tested form of workout equipment found in every gym around the world, largely in part to the variety and versatility they offer in achieving tremendous results.
Most of the dumbbell exercises ideally involve 10 to 12 repetitions, with few minutes of rest time.
It is useful for people of all ages and fitness levels; to build stamina, provide movement, improve agility and achieve body strength. Dumbbell equipment forms a most vital part in any of the strength training and muscle building programs. Using dumbbells for exercise is the most effective and efficient way to strengthen and develop the muscles of the body. Women use dumbbells to tone up rather than to build muscle. This can be achieved in executing particular exercises, combinations, and choices of some exercises that target a woman’s problem areas. Thus women must learn the techniques of using the dumbbells correctly, with help of proper trainers if need be. When you have done a dumbbell training programs long enough, stand in front of a mirror to admire the results you have achieved!
Normally, dumbbell workouts are done to develop certain muscle groups but they also provide definition of the whole body. They certainly strengthen and develop parts that are worked on like shoulders, arms, buttocks, legs and hamstring muscles. They add intensity to your exercises. Dumbbell exercises make you less prone to osteoporosis. Consistent dumbbell exercises will allow your body to speed up your metabolic rate helping in maintaining your weight. Dumbbell exercises make your body more contoured, making you feels confident and will inspire you to dress up nicely and make you feel lovely. Dumbbell exercises make your system conditioned, making you feel tighter and firmer. It will help you sleep sounder and better. These exercises demand less time. A well-protected system, a shapely body and a feeling of overall goodness are yours once you are able to train and develop your muscles using dumbbells.
World Fitness is an Australian based online store of fitness equipment that provides gym equipment, bodybuilding supplements, cheap protein powder, boxing equipment, including elliptical trainer, exercise bikes, treadmill, bench, kettlebell, weight plates, multistation home gym and many more.
Massive Strong Chest Muscles Command Respect And Confidence
April 8, 2012 by admin
Filed under Chest Exercises
Article by Shobo
So you want to construct huge and powerful chest muscles? Enormous massive pectoral muscles (pecs) or chest muscles that command respect and adoration? You’ll be able to be the proud owner of a big and powerful chest.
A lot of people truly think that there are 2 separate chest muscles, well there aren’t. The chest muscle or pecs that you see on each side of your chest is really a fan shaped one continuous muscle even though they could be called by diverse names including pectoralis major, minor and clavicle head to differentiate the diverse parts of the same muscle.
All chest exercises work your chest muscle but from distinct angles which locations distinctive stress on your chest. You’ll want to use a variety of chest muscle exercises to hit your pecs at a variety of angles to stimulate massive muscle growth. Each diverse angle you use with any chest muscle exercises will reach into different different fibers in your chest muscles for efficient stimulation of different areas of your pecs so that your whole chest will grow muscles quick and symmetrically giving you that broad and powerful chest that threatens to rip via your t-shirt.
For most effective outcomes building your chest muscles, use free weights, specifically dumb bells instead of machines. Chest muscle workout that use any chest machines should be avoided as it has a lot of disadvantages like it will not only produce the desired results may well also trigger injuries for the reason that of its narrow range of movements. Your chest muscles will also not grow quick for the reason that machine exercises lack the involvement of synergistic muscles or surpporting muscles. As with any weightlifting workout, proper lifting form and techniques are of paramount importance.
Quite a few people typically use only 1 or 2 kinds of chest exercises and nearly invariably, it is the flat bench press and flys. Well, to construct a powerfully huge and well chiseled chest muscles, which is a fatal mistake as you don’t adequately hit the pecs from all angles so as to stimulate muscle growth inside your whole chest muscle. All chest muscle exercises won’t only work your chest but also your delts, biceps and triceps to a lesser extent. So you’ll want to focus, visualize and to concentrate the force on the chest. Mind and your chest muscle connection is important here so as to make your chest work harder instead of making use of your triceps, delts or biceps to power your chest workout. Also work on the full range of motion and squeeze your chest muscles tough at each top of every movement. Usually lower your weight slowly and deliberately fighting gravity to present a lot more resistance to your chest muscles and therefore elicit additional muscle fibers for extra muscle growth.
A word of caution though. You’ll want a spotter or a personal trainer for safety reasons mainly because you ought to lift heavy for excellent muscle gain specially so for chest muscle development. Your spotter or personal trainer will also be able to correct your mistakes and support you with forced reps to reach into the deep tissues to elicit maximum muscle fiber stimulation.
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How to Get Ripped Chest Muscles Fast
March 30, 2012 by admin
Filed under Gain Muscle
How to get a ripped chest quickly is one of the most common questions asked in the gym. Why? Because large chest muscles look sexy, they look great when you take your top of down the pool or beach and girls can see how fit you are by the way those pectoral muscles create a great shape in your shirt.
The chest muscles are basically made up of two main muscles – the small pectoralis minor muscle that lies on top of the chest wall and then the larger pectoralis major muscle which lies on top of this and which gives the chest its shape.
In order to build the chest muscles you need to perform exercises that focus on these muscles and also, surprisingly, exercise the large muscles of the body such as the quadriceps muscle – the large muscle on the front of the thigh, to promote growth hormone production. A popular exercise that stimulates the chest muscles is the bench press.
You basically lie on your back, holding a barbell with your hands at shoulder width apart. You then lower the barbell slowly to your chest and then push it back up until your arms are back to the straightened position. It is important to lower the barbell slowly and not drop the weight allowing it to bounce off your chest.
The next important factor if you want to know how get a ripped chest is diet. I don’t mean starving yourself to lose fat. Yes, you have to lose that fat layer that covers the chest muscles but you also have to build and maintain the muscle bulk. If you try and starve yourself you will send your body into what is known as a catabolic state which will have the effect of breaking down all that hard gained muscle. So, what you need to do is maintain adequate protein intake but also incorporate cardio routines to your workout to burn calories otherwise you will just bulk up with muscle and fat leaving yourself looking bloated.
How long will it take? That depends on how much work you are willing to put in, whether you are performing the correct workout routines, your diet and more importantly – consistency.
In all sporting areas, consistency is the key. Making small gains, regularly over a period of time soon amounts to large gains. In as little as 11 weeks you should be able to get a ripped chest fast.
Many people desire a ripped muscular body which takes time and work. However there are shortcuts to speed up your gains. This article explains the principles behind getting a ripped muscular chest fast. If you want to hit the ground running and get going with a full program that provides you with all the workouts, cardio routines and diet then then there are a number of programs available including the Vince Delmonte Review Program or the Truth About Abs Program. These all employ the same basic principles of building muscle and losing fat but in a no nonsense structured approach.
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Best Chest Exercises For Men at Home to Train Chest Muscles
February 24, 2012 by admin
Filed under Chest Exercises
Article by Ombladom Freacka
This article discusses best chest exercises. If you don’t understand how to train your chest in your own home, then read it until end. You will learn how easy it is.
What is the best chest exercises for men at home? This question is very familiar in my experience. When I start to train chest muscles, I possibly could not find any answer. There is lots of chest exercises which are only accessible in the gymnasium. The problem is, I don’t like to visit gymnasium. Seeing those recommendations I remarked that in the world is just bodybuilders. If I do not like to visit a gym, I cannot train my muscles.
It is true that the best chest exercises you can do in the gym. There’s different muscle training equipment. Sometimes is difficult to select to which gymnasium to go. I believe that going to the gym is unnecessary spending of your time. I favor spend this time around with my loved ones or friends.
If you do not wish to go to gymnasium you are able to train chest muscles in your own home. Certainly, you can use different exercises with different weight dumbbells. For those who have your own gymnasium, then don’t read on since you will not find here tips for weight lifting. Are you aware how you can train chest muscles at home? Do not think about weight lifting, think about simpler exercise.
Isn’t it time? The very best chest exercise for males at home is push up. It is possible to do and then any man can do it. If you feel it’s rubbish, then you’re wrong. Push-up is equally as effective as the bench press. Changing the push up type you are able to change the difficulty level. You can choose nine push-up types how you can train chest muscles. These types are highlighted below.
Pitched push-up Nappy push up Frog push up Navi push-up Light push-up Exchange push up Wide push up Simple push up Fast push up
I build my chest muscles with these nine push-up types. It is simple and quick to complete. Certainly it will be difficult at the start because your body want to get accustomed to the workout. The key reason is, chest muscle training takes only 15 minutes of my spare time. I like it! Train your chest muscles with simple chest exercise. Build your training interesting.
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Dieting For Gaining Lean Muscles
February 13, 2012 by admin
Filed under Gain Muscle
For gaining attractive lean muscles, you need to follow a proper diet along with regular exercising. You can consult a dietician for this purpose. Following are a few suggestions that will help you to make an effective diet plan for building muscles.
Fiber rich food items are very important to lose weight. It prevents accumulation of fat in the body. In addition to this, it reduces the cholesterol present in the blood. A fiber rich food offers slow burning carbohydrates to your body.
Did you know that fiber also helps in enhancing the metabolism of the body? A few rich fiber foods are fruits, wheat, vegetables and oatmeal. In addition to this, add lean meat in your diet. It is a very rich source of protein which is essential for building muscles. You can eat fish, soybean, egg white, beans etc. to have protein. You may also take whey protein shake for providing enough protein to your body.
Soybeans have no cholesterol and have a nominal amount of fat. However, it is a great food for building muscles. I t is easily available and not at all expensive.
To develop lean muscles, drink as much water as you can in a day. This is because you lose a lot of fluids, while working out or doing other physical activities. Last but not the least, try to avoid fat containing foods like butter, etc. Cook your food with canola oil, soybean oil or olive oil, to provide healthy fats to your body.
Learn more by reading Diet Reviews about the best ways to lose weight. Also read more Health Tips to improve your wellness!
