How to Build Bigger Biceps: The Key Moves

May 28, 2017 by Workouts No Comments

How to Build Bigger Biceps

Building bigger biceps is the dream of many And there are literally thousands of bicep exercises that you can do. But they won’t always give you the desired results. So, if you are looking to gain serious muscle mass in your biceps, then here are five exercises that will help you to develop sleeve-busting biceps.

Preacher Curls

Being different from a regular preacher curl, these preacher curls are performed with a dumbbell instead of a barbell. Bicep exercises often require the support of other muscle groups so the preacher bench exists for isolating the biceps.

Sit on the preacher bench and extend your arm with a dumbbell in your hand. Firmly place your triceps in place and look straight ahead to align your neck. Start curling the weight, keeping the muscle tensed throughout the rep. Do not curl the weight all the way up so that your bicep touches your forearm, but make sure to lower the weight all the way down back to the initial position.

Inclined Dumbbell Curls

This is a very popular and common bicep exercise that is performed incorrectly by many would-be Arnold Schwarzeneggers.  

Place an incline bench and recline on it with a dumbbell in each hand and fully extend your arms towards the floor. Begin by moving the dumbbells upwards together holding your elbows in place, keeping the palms facing up continuously so that the flexors of your elbows are well stretched. You can place a towel between the bench and your neck to prevent your head from coming off the bench. In this way, you will see a gain in your strength.

Concentration Curls

Concentration CurlsAlthough this exercise can be done in a sitting or a standing position, it is recommended to carry out this move in a seated position; standing up while doing this exercise will only cause you to focus more on maintaining your balance, rather than working your biceps. If performed in a sitting position, it will allow you to get the correct angle needed for this exercise.

Seat yourself on the edge of a bench; take a dumbbell in one hand and place your triceps against your inner thighs. Arch your back and lean over the dumbbell. Slowly and deliberately curl the weight until the full range of movement is achieved. Ideally, the dumbbell should touch your chest. You should lower the weight until your arm is stretched again.

Chin-ups (Close Gripped)

This is an easily overlooked exercise but it is the most effective one and you are guaranteed to pack on some serious mass on your biceps, if you perform this move more frequently. Grasp the bar, keeping a close grip with the palms facing you and make sure that the distance is about 8-12 cm apart. Start by pulling yourself up until your chin is above the bar. For the maximum benefit, perform this exercise very slowly; take about 15 seconds or so to perform this move. Then lower yourself slowly back to the original position.

If you are unable to do a high number of reps, don’t worry. This exercise is designed to exert the maximum amount of pressure and tension on your biceps to allow the muscle fibers to start growing. However, don’t cheat; come all the way down because the range of motion in this move is of vital importance.

Read More: Essential Muscle Building Foods Every Bodybuilder Should be Having

Zottman Curls (Seated)

This exercise is considered to be the ultimate method in building a pair of bigger arms. It might feel uneasy to some people in the initial stage, but after a short while you will get the hang of it.

Grasp a set of dumbbells and seat yourself on a flat bench. Fully stretch out your arms, keeping the palms of your hands facing forward. Begin by curling the dumbbells while making sure to extend your hand backwards. Once your arms are fully curled, rotate your hands in a way that your palms face downwards and straighten out your wrists. Complete one rep by lowering the weights but ensure that your elbows are in a fixed position throughout the duration of the exercise.

These five exercises will definitely help you to achieve bigger biceps but in addition to weight lifting, you should also follow a protein-rich diet as they are the building blocks of muscles.

5 Most Underrated Chest Training Tips

June 30, 2016 by Workouts No Comments

Chest Training

Have your chest workouts stopped working? There might be a reason behind it. Most people don’t consider changing up their chest workout routine, that can make their intensity-boosting techniques, workout volume, frequency, forced reps and drop-sets worthless. Here are some overlooked techniques that can help you get back on track with building your chest muscles, as you desire.

The Barbell Bench Press Is Not the Answer to a Chiseled Chest

If you want to build up your pecs, it is quite normal to start your chest workout routine on the bench, but it can result in a training plateau, thus decreasing the value of your exercise with time. This concept is known as diminishing value. To avoid that, changing up your routine is essential.

  • Introduce variety into your workouts, through dumbbells, working each side separately, to make you pecs work hard, through different ranges of motions.
  • You can also indulge in flat benches that have the added benefit of enhanced energy levels. So if you feel yourself tiring, stimulate your muscle building by doing incline presses with 225 pounds.

Increase the Volume of Bench Angles Reps

If you are like most bodybuilders, you concentrate most on limiting your incline/decline/flat benches during chest training. Take a closer look at the adjustable decline bench or adjustable bench, which can be used effectively by pairing the workout with dumbbells or a Smith training machine. If you want to maximize your chest size, don’t limit yourself to just those three angles and keep switching up your routine to maximize gains and to avoid the diminishing exercise value. Achieve ultimate muscular development by trying out various chest angles.

Enhance Your Front-Delt Strength

Building massive pecs is not an easy task, but one thing that can help is your delts. Check them constantly, especially your front heads, as they are the focus during chest presses and incline movement. If your delts are weak, your chest workout will suffer as a whole.

  • Don’t forget the importance of a good shoulder workout. Try doing front-delt oriented overhead shoulder presses.
  • Arnold presses and barbell presses induces you to bring the bar in front of your head and can be a good option to explore.
  • Moreover, during the first round of rotation, try single-joint front-delt moves. This means that you will also have to take good care of positioning your shoulders training.
  • Make sure that your chest training and delt workouts at least two days apart. If you are keen on working them on a single day, start with the larger muscle group, i.e. the chest.

Up and Down Presses: Go All The Way

  • If you are guilty of pressing a bar to its full extension, only to lower it halfway through, you are not taking advantage of your chest workout.
  • Limiting your range of motion can limit your chest growth and when you are shortchanging the bottom part of your rep, you will be forced to start limiting your movements.
  • The best way to deal with that dilemma is to do partial repetitive training instead of full-scale training, when you are aiming for gaining chest mass.

Strength Training Can Effect Chest Workouts

Strength training can help you a lot, and if you are aiming to increase your chest mass, the strength of your backside and triceps is crucial. Front delts are not the only muscles holding you back from achieving a glorious, Spartacus-worthy chest. Triceps can also be the deciding factor between a win and a loss. Triceps are a rare-limiting factor in chest training, because the elbows are extended during every multi-joint press.

  • This primary joint must be strong to support the intense workouts and each variation of bench press that you want to attempt. Try heavy-duty arm training, such as machine dips, dips and loser grip bench presses.
  • Moreover, double your arm reps during your splits.
  • Another thing, which is neglected by many body builders, is their backside. If you don’t pay equal attention to it, you will face a danger of an imbalanced posture.
  • In addition to that, a heavy chest can pull your shoulders forward, giving you a slouched back and a hunched-back appearance. Not a good look! Concentrate on your backside muscles to sport a balanced physique.
  • Changing just your grip on the barbell can also have a monumental effect on the overall effectiveness of your chest workout routine.
  • Consider repositioning our hands. Place them close to work your inner pecs and set them far apart to target the outer side of your pecs as well as your shoulders. Remember, each position yields a different results and a simple modification in hand movement can be a greet help in enhancing your chest development.

These are some of the underrate tips that can help you achieve your desired chest shape and size and if your current workouts are not working for you, try some of the above mentioned tips to identify what works for you. Remember, everybody is different and only you know the limits to your body. Customize your workouts and design a chest training routine that works best for you.

Note: Along with chest training, check our Gynectrol Review, if you have male breast problems.

Best Beginner’s Chest Exercises to Gain Mass

June 10, 2016 by Workouts No Comments

Beginner’s Chest Training Workouts

Concerned clients, who want to achieve a chiseled chest, often question bodybuilding experts about the best way to start their chest development training. What they don’t know is that achieving powerful and hard-lined pectorals is no easy feat. Most experts start individuals with planks, press-ups, cable-fly, seated chest presses and dumbbell bench presses. If you want to know all about them, here is a complete view of their mechanics, uses and experience levels.

However, our sole purpose today is to give you a one-stop solution, to help you start your journey towards a well-designed chest routine that will help you achieve steady mass gains and muscle development. Having next-level gains is not a joke and serious body builders know that. However, your dream of a Baywatch worthy chest is not an impossible one and can be achieved, if you remain true to your purpose.

For a beginner, muscle development and definition is all about consistent exercise, a good healthy diet to assist muscle development and lots and lots of motivation and mental energy. Here is a great chest workout routine, which has been designed specifically for beginners, who are just starting out. This amazing beginner’s guide will also tell you how to incorporate it into your split routine, how often to do chest training and how to spot the identifying signs that will tell you that you are ready to move on to the next level.

If you have never seen a dumbbell, consider visiting the links given above to educate yourself. Then come back right here to read the easiest chest routine that will make you a seasoned lifter in a short amount of time.

Chest development workout depends on two things

  • The selection of exercise
  • The amount of reps that you perform

Moreover, avoid

  • Using too much weight
  • Too many machines

As a beginner, you might feel that your body is not ready to bench press, but remember that the multi-joint movement can only be attempted with a fully loaded barbell, which should be stabilized during the workout. All of the exercises mentioned below, in the chest workout routine, recruit a large amount of muscles and demand that you lift heavier weights. This can enhance your hormone-boosting stimulus, which is generally missing fro your single-jointed muscles. These exercises will also train your stabilizing muscles, that remain unchanged and untouched with machine workouts.

Here is your ultimate beginner’s chest workout routine that can be performed for 6-8 weeks, after which you will be (hopefully) able to move on to next level exercises. According to expert suggestions, this training is divided into two splits, which will be specifically helpful and effective for beginners.

Split One

Day 1: Upper body

Day 2: Lower body or Legs

Split Two

Day 1: Legs

Day 2: Pulling muscles (back, biceps)

Day 3: Pushing muscles (chest, shoulders triceps)

Both theses splits will allow you to perform a greater amount of work at an intensive level, while the rest period will allow your muscles to recover effectively. Repeat each split, once every third day, instead of three times a day and you will be good to go.

Beginner’s Chest Training Workouts

Split One

  • Barbell incline press 4 sets of 12, 8, 8, 8 reps
  • Decline barbell press 4 sets of 12, 8-10, 8-10, 8-10 reps
  • Flat-bench machine press 3 sets of 10-12 reps

Split Two

  • Barbell bench press 4 sets of 12, 8, 8, 8 reps
  • Moderate inclined dumbbell press 4 sets of 12, 8-10, 8-10, 8-10 reps
  • Machine fly 3 sets of 10-12 reps

Basic Guidelines of Chest Training

Basic Guidelines

  • Until you are a seasoned warrior of chest workouts, don’t be a hero or heroine on the first day and start out light. Once your muscles start getting used to lifting weight, move on to heavier and challenging weights.
  • The sets listed in the above-mentioned split timetables are all working sets and must be performed after warm-up sets. However, beware; you must never let your muscles reach the breaking point or muscle failure.
  • After warming up, the first thing that you should do is to choose a weight that will rapidly take you towards muscle failure, in the reps listed above. However, weights can be adjusted according to your needs and muscle adherence.
  • The rep sequence is designed in the form of a pyramid scheme, which allows you to increase weight and decrease sets with each successive set.
  • The heaviest sets must be approached when you are close to muscle failure. This usually occurs after 2-3 sets.
  • It is essential that you rest for 60-120 seconds in between each set and much longer, when you are attempting multi-joint exercises.

Note: Along with chest training, check our Gynectrol Review, if you have man boobs problems.

Remember, consistency is everything. If you maintain consistency and motivation, you will soon see favorable results and the tolerance that will build up in your muscles will gradually allow you to add on more weight and reps to your training. After you reach that point, get ready to explore intermediate chest training routines, which are a level up from beginner’s workouts.

Further Reading:

Get Ripped Through Outdoor Body Workout

March 16, 2016 by Workouts No Comments

Workout Out DoorWhen the weather is pleasant, you should not stick to working out on those muscles and abs in the gym. Instead, you should have a peek outside to see the beautiful sun shining down.

When the sun is shining bright and its warm rays grace the Earth, you should not limit your workout sessions to the gym, as it is a sign for you to come out of hiding and work up a sweat outside. If you are up for it, wear your exercise gear and come on out.

If you live near a beach, you are in luck. This outdoor body workout to get ripped will be an enjoyable activity, as the waves will swiftly come up to your feet, as you stand in the wet and soft sand, working out every muscle of your body. In case you don’t live near a beach, go to a park or just exercise in your backyard.

The whole point of this outdoor body workout is to get you out of the gym and outside to perform a grueling and satisfying workout.  Are you all set to go? Come on then, follow this get ripped outdoor body workout:

Outdoor Body Workout:  Part One

Perform lunges to challenge the strength and balance of your hips, legs, and core. Next, you will perform squats, which will be a difficult to pull off after the lunges, but you can do it. Squats will work the entire muscles in your legs as well as work to keep your heart rate rising.

The last exercise you will perform in part one is the lateral lunges. Lateral lunges will work out your abductor and adductor muscles. When you are performing lateral lunges, you have to make sure you keep your toes pointing upward, and then lunge deep.

Exercise Duration
Walking Lunges One Minute
Rest for 30 Seconds
Air Squats One Minute
Rest for 30 Seconds
Left Lateral Lunges 30 Seconds
Right Lateral Lunges 30 Seconds
Rest for 30 Seconds
Perform Three Set of Each. Time it will take you to perform part 1 is 13.5 minutes.

Outdoor Body Workout:  Part 2

First, you will perform the high knee run. In the high knee run, place your hands at your waist with your palms down. When you pull up your knees, they should come up to your palms. You can go higher if you can, but be consistent.

Next, you will perform the triceps dips. For this exercise, you will need a bench or a chair. When you perform the triceps dips, outstretch your arms at the top and get them as close to the chair or bench as possible.

Make sure whatever object you are using to perform these exercises is steady and stable, as for the next exercise, that is pushups, you will perform them using the object as support.  Your feet will be on the chair or bench and your hands on the ground. The last exercise you will perform is the mountain climbers.

When you execute this exercise, make sure to pick up speed and perform the crunch into your chest. Even if you slow down in the middle, it will ensure you are getting the complete range of movement.

Exercise Duration
High Knee Run One Minute
Rest for 30 Seconds
Pushups 30 Seconds
Triceps Dips 30 Seconds
Mountain Climbers 30 Seconds
Rest for 30 Seconds
High Knee Run 1 Minute
Rest for 30 Seconds
Perform Two Set of Each. Time it will take you to perform part 2 is 9 minutes.

Outdoor Body Workout:  Part 3

The range you will achieve by performing broad jumps will depend on your athletic ability and height. A range to keep in mind is one to five feet leaping forward. You need to try to achieve a great deal of distance as you can each time you perform it. Rest after each broad jump to recover from the landing.

Burpees is the next exercise you will perform, and it is a tough one. You have to keep the motion going, but you can remove the pushups if your pecs start to feel a little fatigued.

Exercise Duration
Broad Jumps One Minute

Burpees with no jump

One Minute

30 Seconds

Right Side Plank One Minute
Rest for 30 Seconds
Broad Jumps One Minute
Burpees 30 Seconds
Left Side Plank One Minute
Rest for 30 Seconds
Time it will take you to perform part 3 is 6 minutes.

Outdoor Body Workout:  Part 4

Finally, you are on the last part of your demanding outdoor body workout. You will start with broad jumps, jumping over an object. Keep your jumps the same length throughout the jumps, as in doing so, will allow your jumps to be strong and deep.

Your glutes and quadriceps will take all of the heat from the intense broad jumps you perform. If you do not feel the pain now, you will feel it later.  Once you have performed the broad jumps, you need to walk off the pain and do some stretching exercises to relax your muscles and body.

Exercise Duration
Broad Jumps 30 Seconds
Squat Jumps 30 Seconds
Flutter Kicks 30 Seconds
Rest for 30 Seconds
Time it will take you to perform part 4 is 2.5 minutes.

People who are tired of the same routine of going to the gym should break away from it and exercise outdoors in the sun. Obviously, in winters, you will be restricted to working out inside. However, in summers, do not miss the opportunity to go out in the sun and exercise. You will be fresher and feel more alive when you perform exercises outside.

Go ahead and try this get ripped outdoor body workout, as it will be one of the best workouts you have tried in your life. In fact, take some of your friends along with you to organize a group session. Perform this all summer and you will get abs of steel!

Further Reading: