Proven Arm Muscle Building Techniques

Exercises to Build Arm Muscles

Three major muscle groups are the targets for arm muscle building: the biceps, the triceps, and the forearms. There are an abundance of different exercises and techniques that can be used for building arm muscle, but the following are the most frequently recommended arm building exercises.

Biceps

* Bicep Curls: These are great arm muscle building exercises that can be performed either sitting or standing. With one dumbbell held in each hand, and your palms facing toward the front, slowly lift the left hand up into the shoulder and lower it slowly to the start position. Repeat this step using the other hand.

* Preacher Curls: While sitting on a preacher bench with your upper arms resting on the bench, palms facing up toward the ceiling, ask someone to hand you a barbell. Lower it until your arms are straight on the preacher bench. Let your muscles stretch. Raise the barbell up to your shoulders and then lower it down very slowly to the start position.

* Bicep Concentration Curls: While sitting on the edge of a bench with your legs spread. Place a dumbbell between your legs on the floor. Reach toward the dumbbell with your left hand and hold it firmly. Touch your left elbow to the knee of your left leg while holding your right knee with your right hand to support your upper body. Slowly lift the dumbbell up to your chest and then lower it slowly to the start position.

* Bicep Incline Curls: Sit on an incline bench. With dumbbells held in both hands, hands held sideways, lift the weight up to your shoulders and then lower it slowly to the start position.

* Triceps Push Downs: Stand in front of an overhead pulley with a small bar attached to it. Determine what level of weight that you wish to push down. With your elbows bent and your palms facing down, hold the bar firmly in your hands and slowly push the bar down as you squeeze your triceps. Slowly release the force on the bar and let the bar rise up to the start position.

Triceps

* Triceps Dumbbell Extensions: While standing erect, take a dumbbell in your hand and stretch upwards. Bring the dumbbell downward in an arc to a position behind your head until you elbow is bent at a 90 degree angle, and return to the start position.

* Barbell Extensions: These exercises are quite similar to the Triceps Dumbbell Extensions, except you must hold a barbell with both hands, lift it upwards and then bring it back down in an arc behind your head until your elbows are at a 90 degree angle.

Forearms

* Wrist Curls: Nothing works the forearms better than wrist curls. Using a wrist curl machine, select the weight to be lifted. Hold the bar in your hand and lift it by moving the wrist upwards and bringing it back down to the original position. This exercise can be done with free weights, but using the machine is less liable to cause injury.

Arm Muscle Building Tips

* Exercises: Never do an exercise unless you know exactly how to perform it. Get the help of a professional trainer when planning your workout regimen and schedule, and then follow his advice. In the early stages of training for building arm muscles, use lighter weights. If you use weights that are too heavy you may not be able to balance yourself correctly and can cause an injury. Concentrate on high numbers of set with intense repetitions. This may not cause immediate muscle gain, but it will increase your muscle strength.

* Diet: A proper diet is one of the most important components of a good program for building arm muscle. Make sure that your diet includes plenty of protein rich foods, green vegetables, and essential fatty acids. Low calorie foods, low carbs, and salads are great. If possible, get a diet prepared uniquely for you by a registered dietitian.

* Sufficient Rest: Many people think that keeping a proper diet and proper exercise routine is all that is needed for arm muscle building. Not so. Rest is equally important. Your muscles don't grow when you're exercising. They grow, or heal and grow, when your body is resting. Try to get your eight hours of sleep each day, and nap whenever possible.

If your goal is to develop good arm muscles, then that should be the focus of your exercise routine, but don't restrict yourself to those muscles only. Exercise to benefit your entire body, but go the extra mile to reach your arm muscle building goals.


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Build Bigger Muscle - 3 Top Secrets to Build Bigger Muscle

I have a confession to make... I am still looking to build bigger muscle size.

I guess that's all of us, but I have discovered the top 5 secrets that the natural bodybuilders use to get more mass. To build big muscles you must shock your body into growth. What follows are some proven strategies that will work for you as they have for me and others.

1-- To build large muscles you must train heavy:

Forget the machines. You must concentrate on free weights and stick to the mass building exercises. Flat bench press, standing overhead presses, bicep curls, bent over rows, dead lifts and squats.

Those exercises are critical to build a strong foundation for big muscle size.

After a while your muscles will become used to these exercises and will no longer respond by growing more muscle mass. This is called "Plateauing."

To prevent plateau's you must change up your exercise program every 4 weeks.

All you need to do is to change your workout. Try different exercises. It will shock your body and cause it to respond by developing more muscle mass.

This will be a shock to the body, causing these new exercises to be more effective.

Thus helping you build big muscle more effectively.

If you are a beginner, you must work on your these exercises before moving onto an advanced training program. Your body must first become used to this workout.

Here's what you MUST do before starting any workout!

2 - Proper Warm up:

This one is critical. I can't emphasize it enough. Lack of a proper workout can and will lead to injury, muscle fatigue and lack of muscle growth.

Spend about 5 minutes warming up. I usually do some walking on the treadmill to get a sweat going.

3 -- Build Bigger Muscle Mass:

In order to get more muscle mass you must use heavy weights and or a lot of resistance. The resistance MUST challenge you on every workout.

The rep range should be between 8 to 10. As soon as you can do 10 reps... add more weight. You must push your self in every set.

You will be going to failure on every set. If you can get a training partner or have someone "spot" you... your results will come even faster.


Final Thoughts:

To Build Bigger Muscle you must train right, get proper amount of rest and most important of all ... have a well balanced nutrition program. Get any of these 3 things wrong and you will sabotage your muscle building efforts.

It's hard to get all three right and to find a result producing workout program. Fortunately there is a great resource you can use. Click to http://www.Build-Muscle-Guide.com for complete information, reviews, tips and more. Do this and I guarantee your success.

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3 Top Secrets to Building Muscle Quick

o Nutrition

Chicken breasts, turkey breasts, protein powder, eggs and milk are good sources of cheap protein. Furthermore, you should eat 6 meals a day instead of 3 meals a day, or every 3 hours. Eating this way increases your metabolic rate helping you to stay leaner, keeps blood insulin levels stable, and increases energy levels throughout the day.

Weight gain protein shakes is a good idea too,it can help building muscles fast. Even though buying the premixed weight gainers is an option, It's better to make your own as they are quick and easy to make.

o Work out

Firstly, you must define what part of the body you want to bulk up. At first it would be best concentrate on the larger muscles groups like the back, chest, shoulders and legs.

For examples:

- flat/incline bench presses for the triceps and pectorals

- standing barbell curls for the biceps

- squats and leg presses for the quads and buttocks

- bicycle crunches for the abdominal muscles.

Note: You don't need to use a barbell or other free weights. You can do basic body weight exercises like pull ups and chin ups.

Trying 2 exercises for each muscle group, and don't train the same muscle group more than once a week to prevent over training. While planning a workout program, try and do 2 exercises for each muscle group, and don't train the same muscle group more than once a week to prevent over training. A 3-day split workout routine is perfect for hardgainers as it allows you to exercise specific muscle groups on the same day.

o Resting

One last important thing to do is rest. Insufficient rest will have a negative effect.


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Muscle Gain Supplement - Which One to Use to Increase Muscle Mass

If you are not as big as you would like to be or if you just want to increase your muscle size, there are a number of things that you can do to increase your muscle mass and one of the first and most important things that you can do is to start using a Whey protein muscle gain supplement.

Whey protein is one of the most effective supplements that most bodybuilders and weight lifting athletes use because it is so effective at helping you to increase your muscle mass. And of course the more muscles you have the bigger and stronger you will be.

Whey protein is one of the highest quality protein muscle gaining supplements currently available. It is a complete source of protein, containing all eight of the amino acids needed by the body to promote increase muscle growth.

Whey protein is also very high in branch chain amino acids, which play an important role in preventing muscular break down. And because it comes in a powdered form it can very easily be used in a shake, along with your favorite fruits, and maybe some wheat germ for added fiber, as a very health energy boosting meal replacement.

In addition to using whey protein, if you are serious about increasing your muscle mass then it is important that you also do the following 4 things as well:

1.) Get a good nights rest, this is when most of your actual muscle growth takes place. The proper amount of rest will also allow you to have the mental focus and energy needed to perform well on a daily basis.

2.) Have a regular workout routine that will allow you to progressively challenge your muscle, which will push them to increased growth and development.

3.) Eat anywhere from 5 - 8 small healthy meals throughout the day, this will give your body the fuel that it needs to make it through the day.

4.) Keep learning more and more about health and nutrition, the sports and athletic field is an ever evolving industry and it is important that you continue to learn and grow as the athletic field continues to grow and expand.

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Muscle Building Workouts - How to Maximize Muscle Growth Without Supplements

It doesn't matter where you turn almost all muscle building workouts that you find in muscle magazines or on the internet are in some way advertising or trying to promote a certain supplement that is suppose to give you gains and results beyond your wildest dreams. The truth of the matter is that half of the supplements endorsed by these bodybuilders in magazines don't even use the supplements they just get paid to let their photo show up beside the product advertisement.

The truth of the matter is that for the most part with some exceptions supplements for what they really provide to you in muscular gains are not even worth half of what they are sold for. A lot of these supplements on the market have been after testing has proven some supplements to be harmful and even fatal in some cases. If you are looking to make huge muscular gains without having to spend a ton of money on useless supplements then you simply need to incorporate a proper nutrition plan in with proper muscle building workouts and you will start seeing some real results.

When maximizing the your muscle growth without the use of supplements there are basically 3 main rules that must be followed in order to see optimal results.

The first and possibly even the most important rule above the muscle building workouts is providing your body with the proper nutrition that your body needs in order to repair broken down muscle and create new muscle fibers. One of the biggest misconceptions about building muscle is that the weight training is what builds muscle. Wrong! weight training stimulates the muscles to grow but nutrition and rest are what cause them to grow.

The next rule is of course allowing an adequate amount of rest after you finish your muscle building workouts. Again workout only stimulate the muscle however nutrition and rest are what actually repair and build the muscle bigger. Way too many people think that more is better when it comes to working out and lifting weights, the truth is that your workouts should only last about 45 min and if you do a split workout you should only be working out 3-4 days per week and each muscle group once per week. If you are doing a full body workout obviously because the volume is much less you can work each muscle group 3 times per week and still see muscle gains.

Finally the last rule is use muscle building workouts that will cause you to go to complete muscular failure. You see by nature your muscles hate to grow and get bigger you have to force them to get bigger and thats why when you exercise a certain muscle group to complete failure you are basically forcing that muscle to grow so that it can handle the new intensity of the exercise next time.


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Best Muscle Building Supplement - How to Build Permanent Muscles

Those who had been for a while in the GYM know exactly what the term permanent means. It is common to see someone taking a muscle supplement and claiming that it is the best muscle building supplement in the world. You will even see a sudden and marked increase in his muscles and he will really get into the shape, which he is looking for, but does this will last for a long time? A big no. the problem is that, you really need a good supplement to help you develop the look you want, but you need to only use those muscle building supplements that does not contain Creatine as Creatine is the main reason of temporary muscle pumping. Therefore, you need to be aware of that.

In fact, there are only few muscle supplements that do not contain Creatine and really contains supplements that your muscles can benefit from to develop bigger size and more power. When you are shopping around for the best muscle building supplement, you need to make sure that it would induce your Growth Hormone because this is the only way you can guarantee permanent results that would not disappear after couple of months.

Also look for the supplement that contains good amount of Dimethyleamine because it helps your muscle to consume more nutrients and that will help your muscle to grow in size. In addition to this, you should make sure that your muscle building supplement is free from artificial dyes because you do not want to build your muscles and destroy all the other organs in your body.

Finally, you should know that the best muscle building supplement should be backed up by a strong and powerful company that can give you the needed support in order to use their product in the right way and get the proper results from that product.


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Glutamine: The Best Supplement For Muscle Growth?

There's a lot of discussion about glutamine supplement benefits, regarding whether it's an excellent building muscle supplement or not. Glutamine is actually only favored by certain individuals, as opposed to creatine, which happens to be regarded as a "no brainer" building muscle supplement in the world of bodybuilders.

As reported by some people, the actual advantages of glutamine as a supplement for bodybuilding has as of yet, never been completely confirmed. Right up until a little while ago, glutamine was regarded as a "must-have" product for just about any bodybuilder. However, recent reports show how the advantages of glutamine as a building muscle supplement were significantly overrated.

So, is it best to include glutamine on your own list as being an essential bodybuilding supplement? Let's take a closer look at this supplement, and then you can decide for yourself:

65% of the amino acids in the human body happen to be made up of glutamine, but one should bear in mind that it's a "non-essential" amino acid, meaning that your body will make it out of various other amino acids whenever you have a shortage.

Your amino acids are generally reduced when the body is under stress, which in turn restricts muscle growth. Because of this, it seems sensible for some individuals to include glutamine in their diet plan as a building muscle supplement.

A lot of people also advise that glutamine is essential in order to repair damaged muscles and stop post-exercise muscle tissue pain. Nevertheless, other people advise that since it improves immune system functionality, consuming it prior to a workout could be beneficial in terms of improving strength. On the other hand, existing research doesn't demonstrate beyond all doubt that glutamine is a vital building muscle supplement for bodybuilding.

One intriguing conclusion of the research was the fact that while glutamine works in clinical stress testing, it doesn't do anything whatsoever to boost a workout. Also, the amount of glutamine used in the test would cost a typical bodybuilder up to $1000 per year. Furthermore, the kinds of "stress" which the study represents involved things such as serious burns, AIDS, along with major surgery.

Based on the testing that has been done, the use of glutamine as a building muscle supplement in the course of weight training won't have any effect on muscle efficiency, on body composition, or muscle breakdown.

A study also disproved a few people's thinking that glutamine enhances cell volume. It was likewise demonstrated that exercise-induced immune system diminishment isn't altered by means of glutamine.

One question the research doesn't specifically address, however, is whether glutamine enhances glycogen stores following physical exercise. Nevertheless, a number of bodybuilders claim that this isn't crucial, given that most bodybuilders consume a high-carbohydrate shake following an exercise routine in any case. One final study demonstrated that the body produces as much as 48% more protein if an amino acid drink is actually taken following a workout. Even so, including glutamine into the blend didn't alter protein synthesis.

So, exactly what do you think right now? Is glutamine to be considered a good building muscle supplement for bodybuilders? As is often the case, the real truth lies someplace in between. Although it isn't all the things it had been considered previously, glutamine really does offer a few benefits. For example, it could possibly be considered a great supplement for bodybuilding, considering that one of the most noticeable glutamine supplement benefits involves its ability to re-establishes testosterone levels after a workout.

If utilized in line with some sort of weight loss program, it's also a very good building muscle supplement to obtain that rigid, sculpted appearance. All in all, glutamine is a great option to protect muscle mass if you are hoping to get particularly lean.


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How A Hardgainer Can Gain 20 Pounds of Muscle Mass The Natural Way

Are you what is often referred to as a hardgainer and you have been struggling to put on muscle mass? Although you may think that putting on 20 pounds of muscle mass is very difficult the reality is that it is not.

What is a hardgainer?

A hardgainer is a person with a high metabolism that finds it hard to put on weight or muscle mass and as a result finds himself looking thin. Although this would be considered a blessing to some in reality it makes it very difficult for a hardgainer to put on muscle regardless of how much time is spent in the gym.

Why you can't workout the way you have been told?

As a hardgainer myself I was told that the only way to put on muscle mass was by spending up to two hours in they gym lifting weights. Although this would seem like the only solution, the reality is that this is counterproductive. Lifting weights burns calories and the longer you spend lifting weights the more calories you will burn. So the other option I was given was to eat more. A lot more. This also does not work as eating more will only help you put on weight but not necessarily muscle mass and you will definitely not look defined.

What type of workout should you do to gain muscle mass?

The first thing to do is forget about circuit training. If you have been working out for some time you have to forget about circuit training and focus on exercises that build muscle mass. Power movements or exercises are one of the best options to use. Examples of these are squats, deadlifts, power clean, clean and jerk, pull-ups and bench presses. The goal is to do exercises that work various muscle groups doing isolation exercises like biceps curls and leg extensions are fine but should not be your focus in a workout. The next step is to allow enough rest between workouts. It is best to allow 2-3 days between workouts. Very often I see guys doing bench presses on back-to-back days. This is a setback if you want to gain muscle mass. Allowing enough rest days will help you put on more mass and you will be ready for your next workout.

How many repetitions and sets should you perform?

To gain muscle mass you should do 3-4 sets per exercise and 8-10 repetitions per set. It is also important to remember to do slow and controlled movements for the exercises. Cardio can still be done but only up to 3 times a week on non-consecutive days.

What supplements or diet should you follow?

Eating lean meats is important in any diet and you should eat low fat as well. Protein shakes will help in adding muscle but do not expect huge gains. Protein supplements help in repair and recovery of your muscle tissue. Following this outline will help you gain 20 pounds of muscle mass if you are a hardgainer.


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Sam Munoz is a health and fitness aficionado in Los Angeles. He has helped others achieve their fitness goals and gives tips so others may reach their potential.

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Bodybuilding - Top 7 Tips to Gain Muscle Fast

Here are some top tips for muscle building that you should know if you want real results with your training. After all, you go to the gym but you also want to get results for your efforts that you can see and others can appreciate.

The top tips are:

1. Use a successful workout routine for bodybuilding. You can find these online such as Shawn LeBrun's get ripped workout, Optimum Anabolics or Hugo Riviera's workout plans.

2. Don't overtrain - Overtraining refers to training for too many hours a week, or too long per session, as this leads to more muscle breakdown than muscle gain.

3. Eat enough lean proteins every day. These include red meat, chicken, tofu and eggs for muscle building as you need amino acids and proteins to build muscle.

4. Train one muscle group per day, not all groups every day. This is a secret that most people make in that they train all groups of muscles too often and what happens? The muscle break down and they lose instead of gain muscle.

5. You need to vary your workout in a certain way to stimulate muscle. A same routine for weeks can cause a plateau but if you use natural bodybuilding techniques that vary such as in those workouts mentioned, then you keep stimulating muscles to grow.

6. Use supersets to stimulate faster muscle growth. If you want to grow and gain muscle fast and lose fat fast as well, then supersets are the way to go. Optimum Anabolics is one of the best examples of a workout that uses supersets in a specific, unique way that causes the fastest muscle gain.

7. Use the best exercises that stimulate growth. Is triceps extensions better than dips? Is bench press better than dumbell flies? If you know which exercises causes the most muscle gain, then you'll know how to exactly workout.

So if you get the best bodybuilding workouts that you can find and follow the instructions step by step, you'll see results. So go for it and get the muscle gain you deserve.


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Best Way to Gain Muscle Mass - 2 Essential Tips on the Best Way to Gain Muscle Mass

If you take a look around any gym, you might notice (or you might not!) that almost everyone is doing things wrong. The best way to gain muscle mass is all but lost on most people who lift weights.

This article will explain the 2 most important tips on the best way to gain muscle mass. At the end of the article, discover the best, most proven system for building muscle mass, and learn how you can gain up to 40 pounds in 6 months.

1. Eat To Grow!

The absolute most important part of the best way to gain muscle mass is nutrition. Ask any good bodybuilder, and they will tell you that their diet is their key to success. Your body needs a surplus of energy to build new muscle tissue, and you must provide through massive eating.

To illustrate the importance of nutrition, look at sumo wrestlers. Many of them have more muscle on their bodies than professional bodybuilders! They don't lift weights at all, but they do eat an incredible amount of food.

Now this isn't to say that you should eat like a sumo wrestler. What I'm saying is that you need to have a huge food intake, focused primarily on lots of protein. This is the only way that your body will ever have the means to translate your training efforts into new muscle mass.

2. You've Got To Get Stronger

The only way to make real gains in muscle mass is to make proportionate gains in strength. It doesn't matter what the latest bodybuilding magazine says about how many sets, reps, and exercises you need to do for each muscle group. Strength is more important than everything else.

Now there are many good ways to go about gaining strength, but they all have a few things in common. The main thing is that you need to perform primarily compound, multi-joint movements such as squats, deadlifts, bench presses, and overhead presses, among others.


Follow A Proven Muscle Building System!

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Gain 20 Pounds of Muscle - 5 Skinny Guy Workout Tips on How to Gain 20 Pounds of Muscle in 6 Months

So you want to gain 20 pounds of muscle fast? Whatever your reason, gaining 20 pounds of muscle within 6 months is totally achievable as long as you follow the right plan and stick to it.

5 Things You Must Do To Gain 20 Pounds of Muscle Fast

The five most important things you must do in order to gain 20 pounds of muscle fast just happen to be the main reasons why most skinny guys fail to achieve significant muscle growth no matter how hard they try.

These five things are:

Muscle Gain Diet = Eat Loads

Simply put, you need to eat a lot and consume vast amounts of quality calories in order to gain 20 pounds of muscle quickly. For instance the average male is supposed to consume between 2,000-2,500 calories per day...however, if you are looking to gain pounds of muscle you should be increasing this to around 3,500 spread over 6 meals.

Protein intake should increase also - a rule of thumb is 1 gram of protein per 1 pound of bodyweight...i.e. if you weight 150 pounds you should consume around 150 grams of protein.

Heavy Weights and Lower Reps

What does it matter if you can 30 reps on a low weight? I mean, that's all well and good, but it's never going to get you BIG.

This is a common mistake among skinny guys trying to gain 20 pounds of lean muscle mass, since they think that the numbers are really important.

The best way to train and build muscle quickly is to up the load and perform high-quality repetitions and small numbers of sets.

I try to aim for around 3 sets of between 8-12 reps...this is known as high-intensity low-volume training.

Workout LESS Often

Going down the gym all day every day is simply not necessary to gain 20 pounds of muscle. In fact if you're doing that, then it's probably a major reason why you're not seeing the gains that you would like.

To gain 20 pounds of muscle in 6 months you only need to workout 3 times per week, for around 45 minutes-1 hour per session.

The key to success is the intensity with which you workout. You'll also need a rest day between workouts to allow your muscles to recover and grow - working out every day only stunts your muscles' growth and can cause injury.

Sleep More To Gain Muscle Mass

The most underestimated element in any bodybuilding routine is the role of sleep, and good-quality sleep at that.

It has been proven that when in a deep sleep (i.e. once you've got passed the REM stage of sleep), our bodies produce a natural growth hormone which is essential to muscle repair and growth. By not getting adequate sleep you are simply undoing all your hard work in the gym and hampering your body's attempt to grow and gain muscle.

So, to gain 20 pounds of muscle make sure you allocate around 8 hours per night of quality sleep - and avoid any caffeine or exercise right before bedtime. Eating a banana has been known to aid sleep, although not in all cases.

Isolation Training Won't Help You Gain Muscle Fast

You've probably heard people talking about isolation exercises...i.e. Monday is arms day, Tuesday is chest day, Wednesday is legs day, Thursday is back day, etc, etc.

This type of routine may be fine if you're already big, but it's no good for a skinny guy looking to gain 20 pounds of muscle, after all...you'd only be working out each body part ONCE per week...and that's never gonna get you BIG.

As mentioned earlier, your workout routine should be performed 3 times per week and should consist of compound exercises that work your whole body, and produce bigger, stronger and more functional muscles.

Stick to the "big basic" exercises which work multiple muscle groups (Squats, Deadlifts, Chest Press, Woodchoppers, Bicep Curls, and Bent Over Rows).


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Boot Camp Vacation Is the Best Fitness Vacation

Increase your fitness in a rapid level with boot camp workouts which in turn increase your fitness level to a higher level. These boot camp fitness programs are preferred by many people and it is gaining popularity in many gyms and fitness centers. This type of workout program is conducted by military organizations in their basic training period which improves the physical fitness of people to higher level with a sense of accomplishment and performance. It is an exercise program that combines both aerobic and strength training exercises. When people perform these exercises, most of the body muscles get utilized and produce fast and effective results for quick weight loss.

It is called as military style workouts and has been followed by seamen and soldiers to acquire shape in a short amount of time. Some fitness camps teaches you these exercises in a shorter duration with simple movements and exercise that make you achieve your goal as soon as possible.They are called as basic workout exercises and at the same time it is an effective workout program. It has been followed only in military organizations, but later on it has been spread worldwide and now it has gained importance due to its effects in the body. Once your calorie burn faster, then it is sure that you lose weight automatically.

You can ask me a question, how it is possible to burn calories in a fast way? It is a simple fact that when all your major muscle groups attempt to complete an exercise at the same time, then it is sure that there is a chance of burning calories more and it has been proved medically by experts. In these fitness camps, you will be trained and taught exercises in a disciplined way and you will be encouraged continuously to do exercises.Once you finish your workouts, you will be given time to relax yourself and at the end you will be geared towards total body fitness.

Many wrong ideas has been spread against this workout as it increases the body weight instead of reducing it. It is not a true fact and it involves only some basic exercise programs such as push-ups, sit-ups and squats along with some strength training exercises. So don't believe such rumors and try to identify the best fitness camps so that you can accomplish your goal as quick as possible.


The secret to a healthy and fit body also includes involving ourselves regularly in fitness vacations and fitness spas that helps in keeping us in good shape.The boot camp vacation varies from individual to individual and helps in attaining the target.

Article Source: http://EzineArticles.com/?expert=Ashton_Smith

The Best Go-To Fitness Boot Camp Exercises

Running a successful fitness boot camp class takes a lot of planning and preparation. The exercises you choose need to constantly be changing, and you need to keep it new, fresh, and exciting to keep your campers coming back month after month.

No matter how you run your workouts: whether they are timed workouts, interval workouts, circuits, partner workouts or others, it's important to always keep your staple "go-to" exercises in mind.

"Go-To" exercises are what will separate a successfully seamless boot camp workout from one that's choppy and has too many "breaks" while the instructor regroups or reorganizes.

Here are a few things "go-to" exercises can be used for:

1. Transitioning from one part of the workout to the next.

2. Can be used as a "filler" if you have extra time at any point during the workout.

3. Can be used as a back-up exercise if you can't recall the intended exercise.

4. Can be given to faster campers while they wait for others to finish.

These exercises can be anything you like to use that takes up a small amount of time and challenge the larger muscle groups. This way, you are not fatiguing a specific muscle group that you may try to be targeting in class.

We personally use the following "go-to" exercises in our own fitness boot camps:

1. Inchworms

2. Floppy Burpees

3. Plank or Suicide push-ups

4. Squat and holds

5. Bicycle crunches

6. Deck squats

7. Spiderman Plank

8. A Short Run

Remember to always have a plan before you show up to your class. Don't ever just "figure it out" along the way. Check out this awesome (and free) boot camp workout for some cool ideas you can use in your own class: http://FreeBootCampWorkout.com

As long as you deliver results, your campers will be happy! We hope the exercises listed above will help keep the down time in your boot camp to a minimum!


Good Luck!

Alicia Streger, RKC, CSCS
Carrie Kukuda, RKC, NB-CPT

For a FREE BOOT CAMP WORKOUT, visit: FreeBootCampWorkout.com

http://UltimateBootCampWorkouts.com

Article Source: http://EzineArticles.com/?expert=Alicia_Streger

How To Organize A Fitness Boot Camp

For some people, the discipline that is required to keep a healthy weight and to maintain a healthy lifestyle is not something that they know to develop on their own. And for a number of people, this lack of discipline when it comes to food and fitness can have terrible consequences on their health and longevity.

Working out solo works well enough for a lot of people, but for many others, going at it alone is not that easy; which is why a fitness boot camp is one of the best ways to slim down.

For most people obesity may just seem like a problem in attractiveness but being of an unhealthy weight is more than just not looking good. There are real health issues that come with being obese. Many find it difficult to abandon their terrible eating habits when they have to do it alone, so one of the best ways to get motivated is to be around others who want to accomplish the same thing. Organizing a Fitness Boot Camp is a great way to help those who have weight and diet issues. Fitness Boot Camps are really popular and it is best to capitalize on this popularity by organizing one right now.

In order to organize a boot camp it is imperative that one has a plan. Do all the necessary research that needs to be done to get the project started. Get in contact with the right people: experts in their field and professional men and women who will be able to give good advice and who will warn about possible dangers as well as possible things to avoid. Whether its getting clients or proper management, it is important to have background and to only wing it when absolutely necessary. Accommodate just the right number of clients in order to achieve the best results. To narrow it down, base the experience on a theme like "getting a beach-ready body" or "back into the dating game."

Prepare a location that can accommodate a number of people and decide whether the regimen will require clients to stay "in-house" or if they only have to come in for the required number of sessions. Organize the staff to take care of specific aspects of the project like the workouts and the diet planning. Someone has to be directly responsible for specific aspects of the boot camp; when the staff is organized and knows what to do, keeping the boot camp running is easy. Also, remember to have a medical practitioner on call just in case. The regimen may be tailored to the strictest of safety standards but it still wouldn't hurt to be fully prepared for anything.

Take full advantage of the fact that group activities result in almost automatic support systems. When a bunch of people are thrown together for a shared experience, bonds are formed and these bonds will see them through their daily activities. Encourage the clients to bring along a friend or a sibling to ensure that they are motivated and that they commit to the program.


For free tips and advice on the best Fitness Bootcamp Classes, visit Fitness Bootcamp Classes Get advice on how to organize a fitness boot camp http://www.fitnessbootcampclasses.com

Article Source: http://EzineArticles.com/?expert=Rachel_Shanon

5 Best Fitness Boot Camp Workout Methods

The key to a great fitness boot camp workout is to "bring the energy". Your clients are there for a fun workout and to escape the stress of the real world. They don't care about equipment - they only care about results and having a great experience!

Here are the 5 essential components to the best NO-equipment, bodyweight exercise fitness boot camp workouts! You'll start with a total body warm-up and a series of multi-muscle exercises to specifically prepare the muscles and joints for the following exercises.

The strength exercises follow the warm-up and are done at this time when the muscles are not fatigued. After the strength exercises comes the circuits focusing on moderately difficult exercises. Three circuit methods have been included, however not all fitness boot camp workouts contain all three methods. Most workouts only use 1-2 different circuit methods.

The first circuit is the classic Big 5 Circuit method. The order of this circuit is squat, push, pull, single-leg, and total body ab exercise. Due to a lack of equipment, the "pull" exercise is often replaced with a squat that also trains the upper back (i.e. Prisoner Squat or Y-Squat) or the Stick-up exercise. If you have equipment such as a kettlebell, dumbbell, or resistance bands, you can use traditional pulling exercises such as rows.

The second circuit method is the new Depletion Workout template. The order of this circuit is jump, push, squat, push, single leg, total body ab exercise, and finishes with some type of sprint or explosive exercise (i.e. run in place, jumping jacks, etc.).

The third circuit method is the Tabata protocol using bodyweight exercises such as squats, pushups, planks, lunges, etc. Each "Tabata" is done for 20 seconds with 10 seconds of recovery. To add difficulty, we can do the 10 seconds of recovery by holding the exercise in a difficult position.

After the circuits comes ab training using total body ab exercises. There are no crunches in the NO-equipment Fitness Boot camp Workouts. In two of the workouts below, extra abdominal work has been added for variety. Your clients will love those workouts!

Finally, you have the option of using the Fun'n'Games to finish off the program. In my experience, clients love the "follow the leader" game as well as the chance to lead the group for a few moments. Once in a while you can insert the Fun'n'Games after a warm-up, if your clients really love this routine.

So that's it. Cover these 5 aspects in your fitness boot camp workouts and bring the energy and you'll have a lot of raving fans and happy campers!


Discover the NO-equipment boot camp workouts and why the Personal Training industry is DYING here: http://www.TurbulenceTraining.com

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines and will help you do boot camp fitness workouts without long, slow cardio sessions or fancy equipment.

Discover more boot camp fitness workouts here.

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

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(Fat Burning and Muscle Building Strategies) - How to Build Bulky Biceps Muscles Effectively

Bodybuilding is a kind of art. Having a strong muscular and healthy body is always a dream for many people today. In this article, I will talk about ways of building biceps muscles fast and effective.

Dumbbell Bicep CurlWhen lifting the weight, make sure that you are carrying the heaviest that you can afford. You may need a friend to support during your training. Before starting the session, please remember to warm up your whole body first.

Stand up and make sure the weight is just next to your body. When doing the whole lifting process, make sure that you don't use your whole arm to lift the dumbbell. Do not grasp too hard on the handle too as this will be ineffective. Concentrate and try your very best to lift just with your biceps. Since you are carrying the heaviest dumbbell that you can carry, lift it 5 times. Change another hand and do the same lifting. After that, carry a little less heavy weight for 8 times and change another hand to do the same lifting. The 3rd time is to carry a less heavy dumbbell for 11 times and change to another hand and do the same lifting. After you have finished the 3 continuous lifting for both hands, rest for 3 minutes.

Next, we will do hammering. Do 3 continuous lifting for decreasing weight for both arms. You can try it with barbell too and repeat the whole lifting process mentioned earlier.

Normally, I will spend 3 days a week with 1 day break in between to do weightlifting. 1st day I will train my chest and belly, 3rd day I will train my arms and the 5th day I will train my back and leg. Every training session will take around 1 hour or 1 hour 15 minutes to complete.

Hence in my opinion, if you are training biceps, train triceps and shoulder as well. I will share you how to train triceps effectively in my other article.


I am a helpful person and a personal gym coach. I like to help others to make their dream come true. Seeing so many people who are skinny or obese can successfully transform to a healthy strong bodyshape under my guidance, I am more than happy than anyone else.

This is my email: rfgymopinion@gmail.com

Please do email me if you have any questions about bodybuilding would like to ask. I will try my very best to reply you as soon as possible. =)

I hereby wish every visitors the best in your fat burning and muscle building career.

This is a website which I am still editing http://www.squidoo.com/build_muscles_burn_fat

Feel free to learn more techniques about doing gym and fitness exercises inside this website

Article Source: http://EzineArticles.com/?expert=Oliver_Toshack

The Most Effective Fat Burning And Muscle Building Workout That Takes Just 13 Minutes

Most people who want to burn off some excess pounds and tighten and tone their bodies simply don't have 2 hours each day to spend in the gym performing the bodybuilding style workouts that most "fitness experts" recommend.

Plus, these workouts consist of exercises and techniques that do not exercise the body in the way it is normally used so they end up building a somewhat unusable strength. In my opinion, most people, unless their main objective is body building, shouldn't perform the traditional style workouts

While I do still believe that machine and free weight strength training is the best choice for body building, it is NOT the best choice when it comes to general fitness goals like strength, flexibility, endurance, etc.

I don't know about you, but I can barely fit in 15 minutes for exercise let alone 2 hours... and I personally am not interested in muscle size alone (which doesn't mean strength and usually leaves you stiff and inflexible)! I'm sure your schedule is probably the same. The good news though is you don't have to... you can burn fat, increase flexibility, build unbelievable strength and endurance, reshape your body, and build a level of fitness that is truly functional.

I want to share with you a workout that I do personally that delivers a great combination of strength, flexibility, cardio and muscular endurance, and fat burning.

WARNING: The following workout will not only surprise you, but it will likely go against everything you ever thought to be true about fitness. Also, it is recommend you consult your physician before beginning any exercise program.

Are you ready? Good, here it is:

The following exercises should be performed with little or no rest between and you may need to adjust the number of repetitions or time depending upon your current fitness level.


Jumping Jacks -1 minute
Bodyweight squat (one-leg squat for advanced) - 15-20 reps
Push-ups (slower reps for advanced) - as many reps as possible
Kick butts (jog in place and kick your rear with both heels) - 1 minute
Hamstring floor bridge (use swiss ball or one leg for advanced) - 15-20 reps
Superman (lying on stomach w/ arms out to side, lift legs and chest off floor) - 15-20 reps
High knees (jog in place lifting knees as high as possible) - 1 minute
Stationary lunge - 15-20 reps
Torso rotations/twists - 20 reps each direction
Side bends/reaches - 20 reps each direction
Mountain climbers - 1 minute (if you can J)
Wall sit - as long as you can hold it
Dips (use chair/bench/stairs) - as many reps as possible



There you have it... sounds easy, right? That couldn't possibly do anything, right? I personally challenge you... try it... no, try it right now! Drop what you are doing and give it a shot and see for yourself. If you find it a bit easy, which I doubt, perform it 2-3 times through without rest.

This workout will deliver more usable fitness results and benefits than any traditional gym or health club workout. Now, you can of course implement this type of workout in the gym and make it even better, but the beauty of this is you can do it anywhere!

Also, this is just one example and as you can imagine, there thousands of other exercises you can add or replace... I actually recommend switching the exercises every 2-4 weeks or even better is to put together 3 or 4 different workouts and then rotate them.

If you are not familiar with one of the exercises just replace it with one you know that works the same part of the body. You can also learn all of these exercises along with dozens of others in my soon to be released video which will consists of several workouts like this that you can do anywhere to build and maintain awesome levels of fitness, even workouts with dumbbells, swiss balls, medicine balls, and more... watch for it in coming months.


Jesse Cannone is a certified personal trainer and author of the best-selling fitness ebook, Burn Fat FAST. Be sure to sign up for his free email course as it is full of powerful weight loss and fitness tips that are guaranteed to help you get the results you want. http://www.guaranteed-weightloss.com

info@guaranteed-weightloss.com

Article Source: http://EzineArticles.com/?expert=Jesse_Cannone

Exercises to Boost Testosterone - Build Huge Muscles and Lose Fat

Do you want to boost your testosterone levels naturally?

Testosterone plays a crucial role in muscle growth in your body. It also has an amazing fat burning potential. It is not surprising that bodybuilders try various sort of supplements to boost their testosterone levels.

Certain exercises can help increase testosterone in your body naturally.

Following are some exercise tips to boost your T-levels:

1. Sprint

Sprinting can help boost testosterone levels in your body. Short and intense sprints can send you testosterone levels soaring. Not just this, your testosterone levels remain high even after you have completely recovered from your sprint workout.

Your sprint workout should consist of 5-10 sprints, with each sprint lasting for 10-15 seconds maximum. You must try to rest for 45-60 seconds between sprints so that your body is able to recover completely.

2. Lift Heavy Weights

If you are trying to build muscle, you need to lift heavy weights.

Lifting weights with which you can do 8-10 maximum reps in a set can help boost testosterone levels in your body. If are able to do more than 10 reps with a particular weight, its time to grab a heavier dumbbell.

Besides this, exercises that involve a group of muscles help boost T-levels in your body. Some of these exercises include squats, bench presses, deadlifs, chin ups etc.

However, it is important to limit your workout to 45-60 minutes per session. Over training is not just bad for muscle growth but also for testosterone production in your body.

Too much exercise can increase cortisol in your body and this can lead to a drop in your T-levels.

3. Take Longer Rest Between Sets

Most bodybuilders believe that they should not rest for more than 30 seconds between sets. However, if you are serious about increasing your testosterone levels, you must rest for at least 120 seconds between sets.

The problem with this rule is that not many guys would be ready to sit for 2 minutes after doing a set. Thus, it's a great idea to do a set of one exercise and rest for 30-60 seconds before doing a set of another exercise followed by another rest period of 30-60 seconds. Once you are done with the second exercise, you can perform another set of the previous exercise and so forth.

This small method ensures that you rest for 120 seconds between two sets of the same exercise.

4. Try a Natural Testosterone Booster

Last, but not the least, a natural testosterone booster can help increase testosterone in your body.

Some of the best testosterone supplements come with a double dose of tribulus terrestris. Such supplements are just perfect for bodybuilders since they can ensure excellent cutting and bulking results.

So, if you want to increase your T-levels, check out the best testosterone supplements that have become a massive hit among bodybuilders.


==>> DO YOU WANT TO RAISE YOUR T-LEVELS?

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Article Source: http://EzineArticles.com/?expert=Matt_Spears

Will Taking Fat Burner Pills Affect Muscle Gain? - Find Out the Truth in Building Muscles

In the past decades, we witnessed our generation evolve from being skinny and small-built people to being plump and overweight ones, and at times obese people. We are still continuously hitting the benchmark of the generation with the highest number of obese and overweight people because of our own misdoings. As a result, there has been an upsurge of diet products and supplements claiming to be effective in helping us lose those extra weight. In fact, in the last twenty years, the rate of obese people already hit 60% of the world's population. The question that most of us ask is "Will taking fat burner pills affect muscle gains?"

We can choose from numerous supplements that we have nowadays. This has both positive and negative effect; positive in the sense that we have the prerogative of trying what works best for us; and negative because there is a possibility that we get the fake and substandard ones. Concrete examples include Ephedra and Ephedrine, which are the most prevalent ones. Many people spread the news that these supplements help us burn calories. However, after some time, the Food and Drugs Act banned these because of adverse effects and safety issues. Though there are still many supplements out there in the market promising to help us get rid of those pounds because some may really work; they are not as effective without diet and regular exercise. On the other hand, they may do us well in terms of muscle production because as these supplements burn our body fats, and as we exercise consistently, these burned fats become muscles.

Hence, the answer to "Will taking fat burner pills affect muscle gain?" is yes but only if you take them with regular exercise and a healthy diet. So think about it, these supplements only help a bit but what does the entire work is exercise and diet so make sure you do both plus these products. One good product that burns our calories fast is the Acai Berry Supplement.


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Acai Berry is the #1 "Super Food" because it has so many different elements that help your body, so you can't go wrong with Acai Berries & Colon Cleansing.

Article Source: http://EzineArticles.com/?expert=Manuel_McDaniels

Big Arm Workout - The Best Big Arm Workouts For You

When anyone is starting out with resistance training, their first question often is, "What is the best big arm workout?" What many do not realize is the secret to a big arm workout lies not in curls and bench press that primarily isolate the biceps and triceps respectively, but compound exercises that recruit multiple muscle groups in the arm simultaneously.

Why Compound Exercises?

It is best to think of your arms as an entire system of muscles that work in concert to exert either a pushing or pulling motion. By engaging in compound rather than isolation exercises, one can enable serious hypertrophy in a variety of muscles in a smaller time frame while allowing the body to maintain a more natural ratio of muscle sizes. Training every muscle in the system also helps prevent injuries that can be caused by support muscles lagging behind the major groups.

Which Compound Exercises are Best for a Big Arm Workout?

The two best exercises for growing the arms are overhand close-grip pullups and dips. Pullups recruit almost every muscle group in the upper body that aids in pulling, from the forearms to biceps and even into the back. To get the most from them, one must practice proper form which includes gripping the bar with one's hands no further apart than the shoulders and ensuring the chin reaches hand level.

Do not be discouraged if it is difficult to perform even one full pullup at first. Progress will be quick, and to ensure maximum hypertrophy, keep reps low and weight high. Once a set of ten is no longer difficult, try using a belt to hang extra weights on the waist.

Dips can be thought of as reverse pullups. Most gyms will offer a machine for them that makes hand placement simple. The key to getting the most out of dips is the same as pullups: Correct form and continuously adding weight as strength is gained. Ensure a full range of motion by dropping low enough that the forearm is perpendicular to the upper arm and go just short of lockout on the upward motion.

Support Exercises and Final Thoughts

Including the better known isolation exercises like curls and triceps pulldowns with a suitable number of repetitions (100 per muscle group is a good general number to aim for in a workout), proper rest, and a good diet ensures rapid results and balanced growth of the entire arm. Listen to the body, do not overwork through any unusual pain, and reap the rewards.

Learn the exact same training system used by NFL and MLB athletes to increase real usable muscle mass fast: P90X Reviews

http://hubpages.com/hub/P90X-Reviews-Does-P90X-Work

Article Source: http://EzineArticles.com/?expert=Brady_Dylan

A Secret Exercise For Bigger Biceps

Here's a little known exercise you can use to boost arm size in a hurry.

The one-arm barbell curl. It's performed just as it sounds. Grab a barbell with one hand and curl it.

It's simple. But certainly NOT easy. You grab the barbell in the dead center of the bar. Then you've got to keep your elbow firmly planted in your side to keep your balance. Plus, you've got squeeze the bar HARD to keep the bar balanced.

Start with just the empty barbell - which provides 45 pounds of resistance. When that gets too easy, add some additional weight.

If the empty 45-pound barbell is too difficult for you at first, fear not. Here's an easy way to build the necessary strength fast.

Perform close grip curls using the empty barbell. So essentially you are curling the barbell with both hands next to each other - your pinkies should almost be touching each other.

When that gets too easy, try holding the bar with your forefinger and thumb of your left hand on TOP of the bar. So essentially you'll be curling the bar using only 8 fingers. In this manner, you can keep taking fingers from your left hand out of the equation until you're curling the bar with only one hand.

The one-arm barbell curl is a fun, circus-type movement that forces you to concentrate, squeeze the bar hard and stay in balance. This combination usually results in new muscle growth.

For a fun biceps blasting workout, try the following.

3 sets of 10 regular barbell bicep curls. (1 minute rest between sets).

Followed by...

3 sets of 7 close grip barbell bicep curls. (1 minute rest between sets.)

Followed by...

2 sets of 5 one-arm barbell bicep curls (No rest. As soon as you finish with one arm, switch hands and keep going. Perform 2 sets for each arm.)

You'll obviously need to reduce the weight when switching from regular barbell curls to close grip, and then again when switching from close grip barbell curls to the one-arm variety.

This quickie workout will only take about 7 minutes but your biceps will be sore for days. One of the keys to making progress with your workouts is to avoid boredom. Nobody talks about this but boredom is one of the main reasons why people fail to make progress.

So if you're feeling bored with your regular workouts, try some one-arm barbell curls. You'll have fun and you will end up with bigger biceps too.

Matt Marshall is the author of the Tried and True Fitness blog - a site that reveals time-tested methods for building muscle, burning fat and achieving optimum health.

To sign up for his free newsletter, visit http://www.triedandtruefitness.com/freetips/

Article Source: http://EzineArticles.com/?expert=Matt_Marshall

The Dark Secret About Adding One Inch to Your Arm Size

The internet is filled with hundreds of websites, articles and forum posts all focused on one thing: How to add one inch to your arm size.

There's even a program that claims to pack one inch on your arms in just 24 hours.

But today, I'm going to cut through the hype and reveal the deep, dark secret about what it really takes to pack a full inch on your arms.

First things first.

Most Arm Measurements Are 100% B.S.

The muscle magazines are full of pictures and stories about guys with "22-inch guns".

But the sad truth is that most guys "stretch the truth" when reporting their bicep measurements. They slip a finger under the tape measure, leave the tape a little bit loose... and just like that you've got a bogus arm measurement.

So don't get discouraged if you feel like your arms don't quite measure up. You might actually be a lot closer than you think.

The Fastest Way To Add Arm Size Is To Work Your Triceps

Many trainers don't know this but the muscles of the triceps actually make up about 66% of the size of your arm.

Your bicep muscles only account for about 1/3 of your total arm size. So the fastest way to "beef up your guns" is to work the muscle that makes up the largest portion of your total arm.

Add Leg Work To Increase Arm Size

The body seems to have built-in mechanisms that prevent the body parts from becoming grossly dis-proportionate.

Many guys skip leg training and focus only on the beach muscles, like chest and biceps.

While they may see some quick results, progress will grind to a halt because the body does not want to become disproportionate.

Many guys will see a sudden surge in arm size once they start working their legs with the same intensity they use to work their arms.

Finally, Here's The Deep Dark Secret About Adding An Inch To Your Arms

You won't read this in any bodybuilding magazine.

All the "gurus" conveniently omit this fact. But here's the dark, dirty truth.

If you really want to add an inch to your arms, you will have to add 10-15lbs of muscle mass.

If you weigh 165 pounds and have 15 inch guns, you can do all the curls you want but you probably won't stretch the tape at 16 inches until the scale registers 175 -180 lbs.

This isn't what most guys want to hear. Most guys want to hear that you can pack an inch of muscle on to your biceps by taking some magic supplement or trying to magical one day cure.

The Truth (While Painful) Will Set You Free

Now that you know the truth about what it really takes to pack size onto your arms, you can forget about all those silly instant arm size solutions.

And you can focus on adding lean, quality mass. And as your whole body grows larger and more muscular, your arms will grow too.

Here are few quick tips for adding lean, quality mass:

1) Consume 1.5 grams of protein per pound of bodyweight daily

Your body needs protein to grow... and lots of it. If you fail to hit your daily protein target your growth will suffer.

2) Brief, Basis Weight Training Workouts

Stick with compound exercises (squats, deadlifts, bench press, dips, pull-ups) and fight to increase your strength every week.

3) Allow ample recovery time

Your muscles don't grow in the gym. They grow when your work out ends. Your body goes to work to rebuild the muscles bigger and stronger.

Don't short-circuit the system by lifting again too soon.

Follow these three tips and you'll not only gain lean muscle mass but your arms will grow too.

Matt Marshall is the author of the Tried and True Fitness blog - a site that reveals time-tested methods for building muscle, burning fat and achieving optimum health.

To sign up for his free newsletter, visit http://www.triedandtruefitness.com/freetips/

Article Source: http://EzineArticles.com/?expert=Matt_Marshall

Muscle Gain Secrets From The Man With 23 Inch Biceps

I was flipping through an old muscle magazine last night and spotted a picture of Bill Pettis.

If you don't recognize the name, Bill Pettis was a bodybuilder who built himself quite possibly the largest arms of his era.

Rumor has it they measured 23 and 1/4 inches. (I say rumor has it because nobody really knows if arm measurements are accurate since most bodybuilders are prone to inflating the truth just a bit.)

But even if you don't believe the numbers, the pictures don't lie. Any way you slice it his arms were HUGE.

And strong too. He could curl 225 pounds and could use a whopping 340 pounds in the standing triceps press.

But what really caught my eye was how he ate:

While most bodybuilders still swear by the six meals a day method, Bill ate just two meals per day. He'd eat around 3-4 eggs per day and a hefty portion of bacon, steak, fish, chicken, vegetables and some fruit.

For supplements, he'd have some protein powder, brewer's yeast and also desiccated liver tablets.

His training was high volume -- he'd do dozens of sets of heavy barbell curls, along with plenty of triceps work. In fact, he'd do about twice as much triceps work as he did biceps exercises.

The reason? The triceps contains more muscle than the biceps muscle group so by working the triceps you can increase overall arm size faster.

You might not be able to build 23 inch biceps like Bill Pettis but by following the tips in this article you too can increase your arm size and start stretching out your t-shirt sleeves.


Matt Marshall is the author of the Tried and True Fitness blog - a site that reveals time-tested methods for building muscle, burning fat and achieving optimum health.

To see this article with pictures of the man with 23 inch biceps, go here:

http://www.triedandtruefitness.com/the-man-with-23-inch-biceps-from-1982/1049/

Article Source: http://EzineArticles.com/?expert=Matt_Marshall

Tips to Increase Lean Muscle in Your Body

Do you want to have a leaner and more muscular body?

Trust me, you are not alone. A lot of guys struggle to gain lean muscle.

Here are some simple and easy tips that can help you get huge muscles very quickly:

1. Try a Protein and Carb Drink Before a Workout

This is a highly effective tip that can help you gain lean muscle quickly. Exercise increases blood flow to your muscles and drinking a protein and carb drink before a workout can help in greater uptake of amino acids during the workout. Thus, it is great for protein synthesis in your body.

According to a study, bodybuilders who drank a carb and protein mixture before workout experienced better protein synthesis as compared to those who drank it after the workout.

2. Eat Something in Every 3 Hours

If you want to build muscle, its time to forget about having 3 meals a day. As a matter of fact, you must have something every 3 hours. This is because if you don't eat often enough, your body will limit the rate at which it builds proteins.

Thus, it is a good idea to have a meal every three hours. Make it a point to have at least 20 grams of protein in each meal.

3. Have Carbs After Workout

Carbohydrates can help increase Insulin secretion in your body. Insulin prevents protein breakdown. Thus, it is a great idea to have some carbs after you have completed your workout.

4. Increase Your Intake of Fats

If you want to build more muscle, you need to increase your fat intake. Now, don't get me wrong here. I am talking about the good fats and not the saturated fats.

Essential fats like omega 3 are important for testosterone production in your body. By increasing testosterone levels in your body, such fats can help boost muscle growth.

5. Limit Your Cardio Workout

If you want to gain more lean muscle, it's important to reduce your cardio workout. This is because it can inhibit growth when over done. Try to do cardio for just a warm up.

6. Get Enough Rest

Your muscles need time to recover from a hard training session. Basically, you tear down your muscles during exercise and they rebuild when you rest. Enough rest can help increase your muscle size effectively.

You must also avoid over training since it can be counter productive.

7. Use a Good Muscle Gaining Supplement

Apart from the above, you must also try a powerful and effective muscle gaining supplement. Such supplements are immensely popular among bodybuilders.

They not only increase protein synthesis in the body but also help boost nitrogen retention. They can speed up recovery and muscle growth.

Good quality supplements are safe and free of side effects.

So, if you want to gain lean, hard and dry muscle quickly, check out the Best Muscle Gaining Supplement that has been getting outstanding reviews from bodybuilders.


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Dumbbell Weight Training For Burning Fat and Building Lean Muscle in Record Time

Dumbbell weight training is an excellent way to burn off pounds of body fat and sculpt your body in record time.

In fact, dumbbell weight training is much more effective than using machines or even expensive home workout equipment.

One of the main reasons training with dumbbells is so effective is because you must use stabilizer muscles for the majority of the exercises. For example: if you performed a set of standing dumbbell overhead presses, you would have to use all of your shoulder stabilizers, along with your core and other stabilizer muscles.

Compare that to a machine that you sit in and press the handle overhead. Not only do you take your stabilizers completely out of the movement, but you are forced to follow a set path of motion. This can be bad news because your body isn't meant to operate that way. In fact, many people get injured from using machines because of this!

Since we know that dumbbell weight training is optimal for building a lean, strong, and healthy body, we must dig deeper to discover just how you can get more body transforming results in minimal time.

Use The Best Exercises

Most people only use isolation exercises such as dumbbell lateral raises, triceps kick-backs, bicep curls, and pec flyes.

Believe me when I tell you that those exercises have no place in a smart dumbbell weight training program.

If you want more results in the least amount of time possible, you must use the best exercises.

Here is a brief list of the best dumbbell exercises:

Note: the abbreviation "DB" means dumbbell

Chest/Shoulders/Triceps - Upper Body Pushes

-DB Floor Press

-DB Bench Press (flat, incline)

-DB Push Press

-Standing DB Overhead Press

-DB Clean and Press

Back/Biceps - Upper Body Pulls

-DB Row (neutral, palms-up, palms-down, two point, etc)

-Renegade DB Row

-DB Pullover

Legs - Lower Body

-DB Bulgarian Split Squats

-DB Romanian Deadlifts

-DB Front Squats

-DB Step-ups

-DB Lunges (reverse, walking, crossover, lateral, etc)

-DB Suitcase Squat

Total Body Exercises

-1 Arm DB Snatch

-Man Makers

-DB Squat Thrust

That brief list of dumbbell exercises will allow you to work every single muscle in your body and get amazing results in minimal time.

That brings us to point two . . .

Structure Your Workouts Properly

To get more results in less time, you absolutely should perform total body workouts.

By using total body workouts you will burn a ton of calories while you exercise, and you will crank up your fat burning metabolism for up to 36 hours post-workout. Not only that, but you will work your muscles with enough frequency so that you build lean, sexy muscle and sculpt your body in record time.

Lose fat and build lean muscle in minimal time? It does't get better than that.

You should choose one exercise from each group listed above, and perform the exercises back-to-back with minimal rest in between each exercise. This not only allows you to complete the workout in a short period of time, but this method is very conducive to accelerated fat loss and building lean muscle.

Sample Dumbbell Weight Training Workout

-Sets: 5

-Repetitions per exercise: 5

-Rest between exercises: 60 seconds

-1 Arm DB Push Press

-1 Arm DB Row with Palms-Up Grip

-DB Step-Ups

-1 Arm DB Snatch

Perform those exercises back-to-back for the prescribed number of repetitions, and stick to the designated rest period. This workout will take you about 15 minutes to complete, but it will allow you to transform your body much better and faster than traditional workouts.

To create your own workouts, just follow the two Workout Principles.




Nia Shanks is the dumbbell workout specialist. To get the best dumbbell exercises, workouts, and training information available, subscribe to the Free Dumbbell Workout Secrets Mini-Course at [http://DumbbellWorkoutSecrets.com] The Mini-Course will provide you with the best information for dumbbell weight training [http://www.dumbbellworkoutsecrets.com/] that will help you achieve body transforming results in minimal time.

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How to Build Lean Muscle Mass With Turbulence Training

Everyone keeps talking about how Turbulence Training is an amazing program for fat loss. Well, it is, but it's also an incredible program for putting on muscle mass.

The typical Turbulence Training workout actually helps you pack on muscle mass and lose fat at the same time. However, just a few minor tweaks turn your typical fat burning workouts into mass building routines.

These tweaks include increasing the rest period between each set, and increasing the weight you use per exercise. In addition, reducing the amount of cardio you do and increasing your caloric intake will also help you pack on muscle.

Craig Ballantyne has actually created 9 separate muscle building routines, with a price range of $9.95 to $19.95. These programs are beneficial for individuals who have been training at home or in the gym for quite some time, and just need a unique program to shock their body back into growth.

8 Reasons why You should Purchase a Turbulence Training Muscle Building Workout

1. Most people need to build muscle in order to lose that last bit of stubborn fat. Muscle is more metabolically active than fat, so you actually burn more fat for every pound of muscle you put on.

2. Turbulence Training workouts are hard and intense. Most people are wasting their time in the gym because they're not pushing themselves hard enough. That won't be the case with a TT workout.

3. Everyone knows that to pack on muscle, you need to stick to compound movements. That's exactly what Craig Ballantyne recommends. 95% of the exercises he uses in his workouts are compound.

4. Turbulence Training mass building workouts are perfect for individuals who don't want to spend a lot of money on a fitness program. These affordable routines are effective without draining your bank account.

5. The individual workouts are also great for people who are facing a plateau in their training. Typical bodybuilding workouts do work to a certain extent, but we all need a shock to our body sometimes.

6. Most people don't want a "bulky" bodybuilder look. Turbulence Training workouts help you pack on muscle mass without looking bulky. In fact, the muscles you build will be proportional and functional.

7. Many of the fat burning workouts Craig produces also build lean muscle mass. So you can only imagine how great the muscle building workouts will be for muscle mass.

8. Bodybuilding workouts are boring. Doing the same thing week in and week out is tough, and hard to stick to. Turbulence Training workouts are actually fun and exciting.


To check out all the individual Turbulence Training workouts, check out my blog ShahTraining.com [http://shahtraining.com/workout-without-weights/bodyweight-blueprint-for-fat-loss-review/bodyweight-exercise-revolution/turbulence-training-workouts/].

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

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Benefits Of Resistance Training For Lean Muscle and Weight Loss

Resistance Training is a popular method for those wishing to improve muscle tone and lose weight. It uses a combination of lifting major weights, keeping repetition low and resting with regular intervals. These fitness programs are designed to force muscles to contract by working against the weight or "the resistance". Resistance training has proven success in both toning muscles, losing weight and increasing overall health.

Increases Muscle Strength
Resistance training is an exercise program that specifically targets muscle strength and muscle development. By placing weight resistance against the muscle, you are challenging the muscle to withstand the weight being forced against it. The muscle must react to this challenge and push back. This, in turn, causes the body to increase the size of the muscle in order to effectively react to the resistance being placed on it.

When an individual uses resistance training, they are, in effect, destroying the body's muscles fibers during each workout. After the workout is complete, the body takes time to heal and rebuild the muscle tissues. Each time this occurs, bigger and more powerful muscle tissues are developed in response to the resistance that is continuously being placed against them. It is important to note the necessary regrowth that needs to occur and give each muscle group time to rebuild before the next weight training session.

Increases Metabolic Process
It takes more energy for a body to maintain muscle mass than it does fat. By constantly increasing muscle mass, you force the body to continuously burn more fat and by targeting muscle development in your exercises, your body will burn fat for muscles even when you are not actively exercising. If combined with a diet high in protein and low in carbohydrates, you can very effectively shed pounds as well as improve your overall fitness level.

Increases Muscle Tone
Body muscles such as the biceps, triceps and hamstrings are targeted in resistance training. They increase in size with this exercise routine, but most importantly, resistance training improves muscle tone. Since the body burning fat at a higher rate as well as putting on lean muscle, arms and legs begin to take on that beautifully toned appearance.

Improves Body Physique
With increased muscle strength and muscle tone combined with a higher metabolic rate that is burning more fat, someone undergoing a resistance program will begin to see significant improvement to their body physique. They will not only shed pounds, but their body will begin to appear leaner, more tone and more fit over the course of their fitness routine.


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Ben Pakulskis MI40 Workout Program Review - Will MI40 Help You Gain Muscle Mass Or Not

The MI40 workout by Ben Pakulski is a cutting edge bodybuilding system designed to help you shed body fat and pack on muscle mass. When followed properly MI40 will give impressive gains, lets take a look at this system a bit more in detail below!

The MI40 package includes not only a detailed workout program but also tons of valuable information on proper diet and nutrition as well as proper supplementation to achieve maximum muscle growth. The system is composed of PDF Ebooks and mp4 instructional exercise videos.
What Are The Principles Of MI40

The theory behind Ben pakulskis MI40 program is very simple. You are taught to do the exercises in the proper way so that you can engage and keep tension on the target muscles as opposed to the supporting muscles. This is something most people get wrong and it is costing them huge gains in muscle mass.

What I mean by targeted tension is that Ben will teach you how to make your chest do the work in bench press as opposed to your triceps and front delts. Or when you squat how to isolate your quadriceps instead of letting your glutes and hamstrings do the majority of the work.

Why Is Targeted Tension Important?

Keeping adequate targeted tension on the desired muscle is critical for two reasons. The first reason is that by activating the intended muscle you will stimulate more growth in that muscle group giving you faster more impressive gains.

Secondly by letting the target muscle do the majority of the work the supporting muscles wont be over trained and will be ready for targeted training themselves.

You Need To Fuel To Recover Properly From The Training

Ben not only goes over proper training methods but he also covers in detail the proper diet and nutrition methods needed to maximize growth. The nutrition manual is a very detailed part of the MI40 program and when you are done reading the nutrition manual you will have all you need to eat the proper things at the right times to put your body into a growing anabolic state.

Proper Supplementation Is Critical To Success

Once you are educated on eating the right way to ensure growth Ben will go over supplementation in order to sky rocket your recovery. Ben does recommend a few supplements but nothing out of the ordinary.

Ben also goes into timing supplementation to ensure maximum results form your workouts and supplements.To be successful with MI40 you will not have to spend a fortune on supplements. When i bought my supplement stack for MI40 i spent about $125.

Another nice thing is that Ben breaks down different scenarios for supplementation such as well being, general health, muscle gains and insulin sensitivity. All good information that you can put in place with any program you are on. This will also help you get the most out of your supplementation.


Where Can I Learn More About MI40
If you would like to learn more about MI40 and the benefits it offers i have a full MI40 Review on my blog where you can also get tons of free mass building tips to help you grow bigger and stronger in less time check it out at www.getmusclemassfast.com

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Stomach Exercises to Get A Flat Belly

There are 2 things you need to focus on if you want to lose belly fat and get a flat stomach. Stomach exercises and proper nutrition.

If you do both of those correctly, you'll start to lose belly fat and soon get the flat stomach you want.

Proper nutrition is very important when it comes to getting a flat belly.

You can't expect to do a ton of stomach exercises in the gym and then go home and pig out on junk food. That will NOT help you get the lean, toned abs you want.

Getting rid of belly fat and getting that flat stomach is done by eating healthy and properly... combined with doing stomach exercises that target the abs. After all, you can do all the stomach exercises in the world... but if you don't eat healthy... and you eat too many calories than you need, you'll never lose belly fat. You can't, the only way you can lose belly fat is if you burn off more calories than you take in. And then, by doing stomach exercises, you can tone up the belly area so when you lose that fat, you have nice, defined abs there. So you need to burn more calories than you eat.

And that's why it's important to focus on healthy eating and doing some stomach exercises. Both will help you burn calories.

Nutrition is the most important part because you have an immediate impact on calorie totals. By reducing your daily calories a little at a time, you can create that calorie deficit that's needed to lose belly fat.

But if you keep doing stomach exercises but not eating healthy, you'll never be able to reach that calorie deficit in which belly fat is lost.

The less calories you take in with eating, the less stomach exercises you have to do to try and burn off more calories.

Try to eat five or six small, well-balanced meals every 3 hours or so.

Keep your protein intake high, your carbs moderate, and fats low. Muscle is made of protein molecules, so you'll need more protein for muscle tissue repair.

Carbs are important for energy, but try to avoid simple sugars like cane sugar, honey, fruit juice, and syrups. Just try and make sure you're eating well-balanced, healthy meals every three to four hours. And since you're looking to reduce your calories and get rid of belly fat, try making each of your meals a little smaller. Or cut out any extras like dressings or sauces. Try to drink water instead of any calorie-containing beverages. When you combine this healthy eating with your stomach exercises, you'll get a flat belly in a lot less time. Again, the way to get a flat belly is by reducing your daily calorie intake, by eating healthy meals.

And then doing stomach exercises to not only burn calories, but to also strengthen and tone your belly region.

The combination of increased stomach exercise and reduction of calories will put your body's fat-burning metabolism into high gear.

You can do hundreds of crunches, sits ups, and other stomach exercises each day, but if your nutrition isn't good, you still won't see a flat belly.

In fact, getting a flat belly probably has 90% to do with your diet and about 10% with your exercises.

You need low levels of belly fat if you're going to get a flat belly.

Having toned and defined abs simply has to do with having low levels of belly fat. After all, everyone has abs... but most peoples are covered up by belly fat. So no matter how many exercises you do, you won't get rid of that belly fat unless you improve your nutrition. So just start to reduce your daily calorie intake. Do it a little at a time until you start to see some results. No major reduction, you don't want to diet because that will actually slow down your fat loss. Just reduce your daily totals by a couple hundred calories. That will improve your chances of creating a calorie deficit.

If you don't see results after a couple weeks, reduce your daily calories again for a few hundred. Do this until you start seeing the results you want.

Also, make sure you're doing your stomach exercises as well.

2 to 3 sessions a week will be all you need to strengthen and tone that area.

So just remember, to get rid of belly fat so you can see your abs and have that flat belly, eat healthy meals every 3 hours and do 2 to 3 sessions with stomach exercises each week.

Use crunches, cable crunches, leg raises, stability ball crunches, and sit ups.

As you're burning away your belly fat by eating well, and you're toning and strengthening your abs with these stomach exercises, you'll soon have the flat belly you've always wanted.


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