By Kevin, on July 4th, 2010
We all know that having strong, well-developed arm muscles gives you a leg up in life. Your performance levels will increase in a wide range of sports, and your overall appearance is greatly improved with a set of monster arms. Did I mention it’s one of women’s favorite body parts to ogle? The self-confidence you will gain after you read this arm muscle building guide and develop your muscles to their maximum potential will be absolutely ridiculous.
 Don't be like this guy - Read this guide and learn the best arm muscle building techniques Some Quick Anatomy
I know this is the boring part, but bear with me here. Your body is a system, and you need to understand the basics of the anatomy of your arms before you start your arm muscle building quest.
Your arms are made up of four major muscle groups: forearm muscles, biceps, triceps, and deltoids. There are around 10 forearm muscles, so for now we’ll just call them “the forearm.” I’m sure you’re familiar with the biceps and triceps. If you haven’t heard of deltoids before, they’re your shoulders. Although the shoulders connect to many different muscle groups on the body, they are the first component of your arms and are quite important in overall arm development.
These four groups should be trained in synergy – you don’t want to have imbalanced arms. Have you ever gone to the gym and seen the guys that only bench press and do bicep curls? How ridiculous do they look? Like I said earlier – your body is a system. Train it like one, and you’ll never look back.
Arm Muscle Building Workouts
Over the years, I’ve tried many different programs. Some have worked well, some have flopped. I’ve managed to distill the most important features of any arm program after so much trial and error. Here it is:
Biceps:
The most standard biceps exercise is the barbell curl. While there are many variations, barbell or dumbbell curls will suffice for biceps. The most important rule for training biceps is to not overwork them. A lot of guys train their biceps way too hard, and make no progress. Sometimes, they even lose muscle mass by overtraining. A sample biceps workout can be as simple as this:
1. Dumbbell/Barbell Curls: 4 sets of 8 reps (aim for failure on the last reps of the 4th set)
Check out my guide on how to build bigger biceps if you want some serious in-depth content on biceps blasting.
Triceps:
Your triceps are the biggest muscle group in your upper arm. So, you should be making sure that you train these muscles correctly. My favorite tricep routine is as follows:
1. Close-Grip Bench Press: 4 sets of 8
2. Bar Dips: 4 sets of 8
3. Rope Pressdown: 4 sets of 8
Shoulders / Deltoids:
Don’t forget about your shoulders!
1. Barbell Shoulder Press: 3 sets of 6
2. Lateral Raises: 3 sets of 12
3. Front Plate Raises: 3 sets of 12
Forearms:
Most people don’t know how to train these muscles well. I didn’t for a long time. The trick is to keep it simple. Fortunately over the years I’ve picked up quite a bit of great information, and use this workout a few times a week to blast my forearms:
1. Wrist Curls
2. Wrist Extensions
So that’s it. Combine these exercises into one workout and have an absolute blast developing your arms. Remember, never ever forget about proper nutrition.
- Kevin
By Eric, on June 27th, 2010
 What really is the best muscle builder? What is the best muscle builder?
I get asked this question a lot, but it is not an easy question to answer. The answer to this question, as with most questions about building muscles, is: It depends…
For starters, taking the best muscle builder supplement is not going to produce overnight results, especially by itself. It still requires a good exercise routine and a balanced diet.
But let’s skip the boring talk and get to the facts.
Creatine Monohydrate Powder
The U.S. Natural Library of Medicine lists creatine monohydrate as “…naturally synthesized in the human body from amino acids primarily in th ekidney and liver and transported in the blood for use by muscles.” It has been noted by the Department of Exercise Science and Athletics at Bloomsburg University that after reviewing 22 studies, creatine supplementation and muscle building training provided on average an 8% increase in muscle strength over the participants given a placebo.
Creatine is one of the muscle builders with the most hard scientific facts backing it’s ability to help you build muscles.
Whey Protein Powder
Whey is a type of protein derived from cow’s milk. It helps to repair cells in the body. As you might know, muscle is slightly torn when you work out, and new muscle is created to fill in the tears. This is what “builds” muscles. The torn muscles is what makes you sore after a workout. Whey protein helps to build that new muscle faster, allowing you to go through the cycle of tearing and rebuilding much faster. Though a good amount of protein can be absorbed through a healthy diet, it is very difficult to consume enough protein to get the results that most people desire. A much better solution is a good whey protein supplement.
It is usually best to consume whey protein powder immediately after working out. While working out, your muscles are using up existing protein and will be starved for nourishment. The sooner you take whey after working out, the better. Your body needs to have time to absorb and process the protein before your muscles can start using it to rebuild.
Other Supplements
Creatine and Whey are the two most popular muscle builder supplements. There are a large number of other supplements on the market. Some of these supplements have not been tested by the FDA and there are rarely any scientific studies to support the claimed results. Be sure to read evaluations from sites like this before trying any of the lesser known supplements.
By Kevin, on June 27th, 2010
If you want to know the best program to build bigger biceps, scroll down. If you want to know why it’s the best, keep reading.
 This guy knows how to build bigger biceps, and you can too after reading this article. A man’s biceps are the most obvious indicator that he is in great physical shape and takes care of his body. As men, we need to be in great shape and our arms are an important part of the equation. Not to mention that women absolutely love powerfully built arms. This is part of the reason that every guy out there wants to have awesome arms. Unfortunately, most guys aren’t educated when it comes to building strong biceps.
The word biceps actually means “two-headed arm muscle”. While you might consider each bicep to be one muscle, it is actually comprised of two separate muscles that both end near your elbow. The two muscles of the bicep are referred to as the short head and the long head. It is important to keep the anatomy of the biceps in mind when designing a training program to build bigger biceps.
The most common exercise for working out your biceps is the barbell or dumbbell curl. While there are many other types of biceps exercises you can perform, the curl should be the base of your bicep training. Most people think that to build bigger biceps you need to spend hours blasting them in the gym. This is not the case. Overworking any muscle is a recipe for injury and muscle deterioration. I can’t tell you how many people I see in the gym doing curls for an hour thinking that this will build bigger biceps. While the curl is a useful exercise, like any other body part the biceps must be trained in moderation. In addition to the basic barbell curl, adding hammer curls and preacher curls is a great way to round out your training program.
After years of frustration, I found a program that finally took my arms to the level that I had always dreamed of. The program I used for shocking my biceps into amazing growth is called Blast Your Biceps. I honestly found it to be the most effective biceps workout I’ve ever tried – and I’ve tried a lot. In just eight weeks, I added two inches to my arms! It was the first one to really take my arms to the next level and I have gotten countless compliments from women who had previously never noticed my physique. Some of my male friends actually asked me what I was doing to get bigger so effectively.
So stop messing around with inefficient bicep workouts and Blast Your Biceps to the next level!
-Kevin
By Kevin, on June 25th, 2010
Everyone thinks it’s impossible to lose fat and gain muscle at the same time. I’m here to tell you this just isn’t the truth. You need to be eating extremely well, as well as mixing in some aerobic calorie-burning activities on your off days.
Log Your Progress
While this step is important in all muscle building plans, it is especially important for losing fat and building muscle simultaneously. You will go nowhere without a good record keeping system. It’s just too complicated for our brains to be able to remember accurately. Keep meticulous track of your workouts and nutrition. This includes:
- Exercises performed
- Sets, reps, weight, and any notes on form or overall performance
- Meals
- Frequency and size of meals
- Overall mood for the day and potential mistakes made in diet or workout
The Workouts
When you lift, lift hard. Compound exercises like the squat, deadlift, and bench press are absolutely key for blasting your muscles. Don’t just routinely perform these exercises. You need to be committing 110% in the gym on your workout days if your’e looking to lose fat and gain muscle at the same time.
Sample Workout
Perform this workout three times a week. For the compound lifts, try to use a weight that leaves you close to exhaustion on the last reps of the 3rd set.
- Squats – 3×5 (3 sets, 5 reps)
- Deadlifts – 3×5
- Bench Press – 3×5
- Dips – 3×5
- Pullups – 3×5
The Diet
You need to be eating extremely well to be able to get ripped and strong at the same time. On your workout days, consume a lot of lean proteins, and follow our muscle building diets guide in the diet section of our site. It is important you have a caloric surplus on your workout days – this allows your muscles to regenerate and repair, which over time will increase your muscle mass.
On your off-days, remember to add cardiovascular exercise to your day, but also switch up your diet. You need to operate at a caloric deficit on these days. Keep your carbohydrates low, and remember to stay away from any empty calories like sodas, white bread, candies, and juices that aren’t 100% fruit juice. By doing this and aerobic activity, you will start to burn fat on your off days and build muscle on your workout days, and you’ll be on the path to having an amazing body.
By Chad, on June 25th, 2010
 Which supplement? There are so many supplements out there to choose from that it can be quite overwhelming trying to figure out the best one for your own needs. Which ones work as promised? Are they worth the money? Will this supplement actually help me build muscles fast? These are all great questions and ones you should be asking so lets take a look and find out – what is the best muscle building supplement?
Personally, having years of training experience, the one supplement that I have seen work time-after-time with countless people is Creatine. Commonly known as Creatine Monohydrate, this supplement has been scientifically proven to do two things: increase strength and build bigger muscles. How does it work? Creatine is already a substance that occurs naturally in our bodies that stores energy to feed your muscles. I’m no scientist so I wont get into the boring details but essentially creatine is a vital energy source for short, intense action like sprinting, lifting weights and so many sporting activities.
Thats all well and good but what does this mean for me? Well, simply put, when you take a creatine supplement your natural levels of creatine in the body are increased. This means that you can work harder for longer, and if you are working harder for a longer period of time while following a great muscle building program then you will see big results and build muscle faster!
Will I get Instant Results? While it isn’t really necessary to follow the complicated loading routine that some people recommend you will start notice the best effects of creatine after about a week of taking it daily. I recommend a dose of about 5 grams a day, which is roughly one heaped teaspoon. I just mix it in with the protein shake of my choice and drink it pre or post workout. There are some great protein supplements out there that combine Creatine and all other kinds of muscle-building amino acids in one complete package, be sure to check out our Supplements section for the latest news and reviews of what is hot in the protein shake world right now.
By Kevin, on June 25th, 2010
 Muscle building diet made easy. In order to build massive amounts of muscle and completely transform your body, you need to go to the gym. Everyone knows this. What most people know much less about is the proper way to feed your body so it has the fuel to grow. Muscle building diets are an integral part of gaining muscle.
So what makes an eating plan good for building muscle?
Protein
When most people decide they want to build muscle, they hit the gym and work out intensely and then wonder why they aren’t getting any bigger. In some cases, their muscles might even get smaller! The reason for this is because of insufficient protein in their diet. When you work out, you create tiny microtears in your muscle fiber that are then repaired by the protein that you obtain from your diet. So, by having too little protein in your muscle building diet, you are dooming yourself to failure.
How Much Protein to Eat?
When building muscle, the generally accepted rule is that you should have at least 1 gram of protein per kilogram of bodyweight. In pounds, that means you need to have 1 gram of protein per 2 pounds of bodyweight.
Not Enough Calories
You’re trying to build muscle. So why are you not eating MORE food? When people try to lose weight, the main goal is to burn more calories than you intake. When you’re trying to gain muscle mass, you need to be eating MORE calories than you burn.
What happens if this rule is not followed? All of your hard training has no effect, and you may even lose muscle mass. By eating less than you should, your body is forced to break down some muscle tissues in your body to use as fuel. So feed your body well and you’ll be on your way to sculpting the muscles of your dreams.
What Kinds of Foods
While the types of foods you can and should eat when on a muscle building diet plan can vary, there are some universally accepted guidelines that most people should follow:
- Lean sources of protein – chicken, turkey, lean beef
- Good fats – nuts, fish, shellfish
- Colorful vegetables – spinach, tomatoes, broccoli, squash
There are also a few types of food that men looking to build muscle should avoid. The most important group to avoid are the high glycemic index carbohydrates. These include any carbohydrate that is broken down quickly by your body. Common examples include sugary breakfast cereals, pastries, candies, and white versions of bread and rice. These types of calories have few benefits and many downsides when it comes to a muscle building diet.
By Chad, on June 25th, 2010
Proteins have a wide range of important functions. For starters, proteins are responsible for growth and maintenance of all body cells and structures, like muscle, bone, blood cells, hair, and skin. They are vital in the production of hormones like insulin, estrogen, testosterone, and thyroid hormones. And, they also help to facilitate many different chemical reactions in the body, like digestion.
So what exactly is this amazing nutrient?
Proteins are a class of nutrients composed of amino acids. Amino acids are tiny molecules made up of carbon, hydrogen, oxygen, and nitrogen atoms. The different ways in which these atoms mix are what forms the different types of amino acids. Our bodies are able to make some amino acids naturally. But other amino acids that we need can only be acquired from things we eat.
When we eat proteins, our stomachs give out acids that start the process of breaking down the protein’s chemical structure. This breakdown continues throughout the entire digestive process. Eventually, they proteins are broken down to their basic amino acid structure so that our bodies can absorb them. Once absorbed, they go to the liver, which regulates amino acid use for our bodies.
Protein usually comes from two main sources in our diets. It can come from certain plants, such as soy, nuts, and beans. It also comes from animals, from meat and fish, to eggs and dairy.
Why are protein supplements required for building muscle?
The short answer is: There just isn’t enough protein in a regular diet to support good muscle growth.
Protein requirements differ from person to person, based on age, gender, and weight. It is suggested that the average person between ages 18 and 50, protein intake should be about 40-80 grams per day. The upper end of that range is for women who are nursing or pregnant and need additional protein to meet the needs of their baby, and for men, who need higher amounts of protein due to their higher muscle mass compared to women.
How much protein should you take if you are trying to build muscles?
In general, people who are trying to build muscle should have a daily intake of 1 gram of protein for each pound they weigh. The exacts depend on what your specific goals are. If you are building muscle for sports and your main goal is power and speed, then you should lower that to about .75 grams per pound. On the other hand, if you are going for pure muscle size, then you should take up to 2 grams of protein per pound of body weight.
Soy… Egg… Whey… Which protein is best for building muscles?
Each type of protein has it’s own purpose.
Whey protein, in general, absorbs quickly (within 10 minutes of consumption). This fast absorption rate makes it ideal for a post-workout recovery supplement. It is highly soluble, which means it mixes well with fruit juices.
Egg white proteins are almost completely fat and cholesterol free. Absorption takes longer than whey protein, but they have higher amounts of amino acids. This makes an egg white protein supplement good as a general daily protein booster.
Soy protein has been gaining popularity recently. It was looked down upon in the past due to not containing enough of the essential amino acids that other protein powders contain. But, the newer soy protein brands on the market are considered to work very well. Soy protein offers a lower form of LDL cholesterol (the bad cholesterol) than whey protein.
The best option is a protein mix. Instead of having several bottles of each different kind of protein, use something like Muscle Advance Weight Gainer – http://www.muscleadvanceweightgainer.com/ -to get everything you need in one place.
I hope this helps you to have a better understanding of the world of protein supplements. Now go build yourself some muscle.
By Kevin, on June 24th, 2010
The Top 5 Ways to Build Muscle Without Weights
 Milk - not just for drinking. 1. The Milk Jug Workout
This workout is great for those who either don’t like using dumbbells or don’t have a set at home. If you’ve been training with weights for a while, the unique motion of the milk jugs will be great for your body. Your body can and will adapt to a routine if you have been doing it for too long, and the milk jugs filled with water or sand will force your body to adapt to a new motion. Here’s a very basic milk jug workout to try:
- Jug Curls – 2 sets of 15
- Standing Jug Extensions – 2 sets of 15
- Jug Shoulder Press – 2 sets of 15
- Jug Squats – 2 sets of 15
- Jug Chest Press – 2 sets of 15
Do this workout three times in a row. Do not rest in between exercises.
2. Bodyweight Exercises
Yes, you don’t HAVE to use weights to build muscle and strength! Most of the time, your body provides enough weight to stimulate growth and strength increases. Common bodyweight exercises are pushups, pullups, air squats, and dips. Mix these into your routine if you’re sick and tired of going to the gym. If you really want to kick it up a notch, try military-style training. One program that I used to drop ten pounds of fat and increase my overall strength by 75% was the Tacfit Bodyweight Workout. Scroll to the bottom to read my review of this amazing program.
3. Resistance Band Training
Resistance bands are another great way to build muscle without weights. For most people, dumbbells don’t give your muscles uniform resistance throughout the lifting motion. For example, when doing a bicep curl the contraction provides much more resistance than the release. Resistance bands don’t have this problem. Because they work by stretching out as you contract, you get the same amount of resistance on the way up as you do on the way down. This is a great way to shock your muscles to new growth by subjecting them to a motion to which they haven’t already adapted.
4. Nutrition
Not what you were expecting? Nutrition plays an extremely important role in building muscles. Some argue that nutrition is actually more important than the type of workout you use. Regardless, when you’re building muscle without weights, nutrition is just as important.
5. Dynamic Sports
Just because you want to build muscle doesn’t mean you need to spend your life in the gym. There are plenty of great activities that stress your muscles in ways that most gym machines or exercises cannot. For example, rock climbing is a really fun way to shock your muscles. Believe me, you’ll feel it the next day. Beach volleyball is another great sport for overall muscle development. Running, jumping, and diving in the sand will produce incredible results for your overall physique.
If you’re interested in building muscle without weights, I STRONGLY recommend the Tacfit Bodyweight Workout. You’ve heard the stories of intense military training and the absolute raw strength increases it can produce. The Tacfit program is hands down the best program I have personally used to blow my muscles through the roof, and also shed fat. After going through the Tacfit program I can honestly say I’m in the best shape of my life. So stop wasting time with silly “civilian” programs and get completely shredded today!
By Chad, on June 24th, 2010
Skip straight to the end of this article if you just want to know what the best muscle building program is. If you want to know the why so you can decide for yourself, keep reading…
There are a number of qualities and features that make up a good muscle building program. The best muscle building program will encompass all of these qualities in a way that makes it fun, effective, and easy.
The first thing that you need to consider is planning. Nothing in life gets accomplished without a plan. I’m sure you have all heard the old and true phrase “People don’t plan to fail, they fail to plan.” It is true in muscle building as it is in any other aspect of life. The best muscle building program will provide you a detailed and step by step plan that is customized for you. Of course that is only half of the solution. The other half of the solution is that you follow the plan precisely. You have to make the commitment. Once you have decided that you want to improve your body, you need to commit yourself 100% and know in your heart that it is worth it. Once you do that, follow through with your decision to the end. Planning is one part of the muscle building process that almost all programs overlook, and in my opinion, it is one of the most important.
Another vital quality is a good diet and nutrition plan. Without a proper diet, you won’t be getting the benefit of your workout. And keep in mind, you usually can’t take a diet plan from one muscle building program and use it with the exercise plan from a different muscle building program. Each program is designed for a specific purpose and requires a specific diet.
Nutrition goes hand in hand with diet. With diet alone, it is hard to get all of the vitamins, minerals, carbs, and protein that your body needs. Your diet absolutely MUST be supplemented with a nutritional supplement routine that is tailored to your specific needs.
And of course, you’ll need a good workout routine. But what is a good workout routine? That all depends on what you are trying to accomplish. Which muscle group are you targetting? Do you need to burn fat while building muscle? Let’s say that for the first month, you want to lose weight and tone your body. Then, you want to start building muscle mass. You don’t want to have to start an entirely new program, with a completely new and different diet, nutrition, and workout routine. The best muscle building program will change with you so that you can accomplish your goals, no matter what they might be.
Fast results – Little time. Hands down, this is what you will want (and need) to see the most. If you don’t see results fast, or if the workout program is taking up too much of your time, you won’t stick with it. And nobody can blame you for wanting to see results quick.
Tracking your results is another step that gets overlooked by many people. Keep detailed records and pictures of your progress. It’s also a good idea to keep a journal of how you feel throughout your program. This will help you to better understand your body and how it reacts to different stimuli (vitamins, diet, workouts, etc…). Having this information at your fingertips will help you to take fine-tune your body and take yourself to the next level once you have completed your muscle building program.
A good routine is going to incorporate all of these: planning, diet, nutrition, workout, fast results. A perfect example of this: The 7 Minute Muscle Program from Jon Benson.
This program encompasses everything. It gives you the perfect diet, excellent nutritional supplement advice, an unmatched workout routine, and the fastest results of any program I have ever used. Check out Jon Benson’s website at http://www.7minutemuscle.com and see for yourself.
|
|
|
