How To Bulk Up Your Arm Size With These Proven Muscle Building Workouts For Biceps And Triceps

When you start on muscle building workouts, it is natural for you to expect your arms to become bigger when you are lifting weights. In fact, most people who lift weights are on a quest to increase the size of their arms. Only some of these people manage to do so, while others do not achieve as much in spite of increasing amount of exercise targeted at building up the arm muscles.

The reasons for this are simple - most people on muscle building workouts tend to concentrate on their arm muscles more than the other muscles of their body. There is a limit on the extent to which the arm muscles can grow in the absence of similar development in the other large muscles of the body such as the leg and back muscles. In addition, these people tend to focus more on exercising their biceps unknowing of the fact that the triceps account for almost three-quarters of your arm. If you are serious about increasing the size of your arms, you should be exercising your triceps more than your biceps.

There is also the inherent bias that people have when it comes to muscle building workouts, they tend to do more and work harder in those exercises that focus on the arms rather than working equally on all body parts. They tend to forget that when you do your chest and back routines in lifting, you need your biceps and triceps.

There are plenty of muscle building workouts that when coupled with the right training program, can give you the arms that you always wanted. One such routine is given here, and each set of exercises is to be done back to back with no break between sets:

To exercise biceps - perform one rep chin up followed by a biceps curl using dumbbells or barbells

To exercise triceps - perform one rep dip followed by triceps extension using a single dumbbell in both hands

The important thing here in the chin up and dip is to do them slowly - you can start off with 30 seconds to raise yourself, and another 30 to lower yourself; you need to keep extending the duration until you can go up to 60 seconds. Then it is time to add weight and repeat the process.

Be careful not to overtrain your arms. 2-week long sessions interspersed with rest periods, with not more than three such routines per week will see your arms grow bigger in a very short time.


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How to Build Muscle For Bigger Arms

With shirt sleeve weather here, the desire for bigger arms increases. Everyone knows the basic arm exercises, but it's how you assemble an entire workout for arms that matters. Understand that there are variables in training that affect how successful things will be that have nothing to do with the actual weight lifting routine itself. If applied properly though, this arm blasting session will add inches to your arms.

Unlike some, I do not work my bi's with the back and tri's with the chest. If you want arms, then work your arms. But take this into consideration when training your other muscle groups. After this arm workout, chest and back sessions will be affected by "tired" arms. Rest and plan accordingly.

All exercises are 5 sets, pyramided, with the 4th set being the heaviest. The first and second set are 10 reps, third is 8, fourth is 6 and the last is done to total failure (should be 10 or so reps). Given the low rep count your weight for each set should be as heavy as possible. For example weights would be, 60, 70, 80, 90, and 70% of max for the 5 sets. Rest 90 seconds between each set. For maximum effectiveness follow this routine in the exact order given:

Barbell curls - Have your back against a wall.

Triceps extension - use a machine for these.

Hanging biceps using EZ curl bar/ weighted dips - alternating sets. This is the difference maker!

Alternating bicep curl/EZ curl bar triceps extension - alternating sets. Use a bench for these set at greater than 45 degrees.

As a guide I use 5% more than my body weight on the hanging biceps curl on the fourth set and 5% more than my maximum bench weight for weighted dips. Hanging biceps curl is performed on a bench set at 45 degrees, laying face down, so your arms dangle to the floor. Most people slack on the weighted dips. DON'T! If you weigh 175 pounds and you can bench 275, than hang MORE THAN 100 pounds for your dips. And by the way, if you can't bench AT LEAST a 100 pounds more than you weigh, you should NOT be focusing on arms so much. You should be doing more compound moves, but I digress.

This weight lifting routine should take around 45 minutes to complete. I like to finish with a fast set of 21's at a low weight for bi's and immediately follow it with a set to failure of body weight dips to get the blood flowing and have that pump that let's me and everybody else know that we built big arms today! Lastly, and as important as the workout itself, consume at least 30 grams of quick release protein within 30 minutes.


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Steve R. Robbins has been a life long fitness enthusiast. Has the distinction of being able to run a marathon and bench press twice his weight in the same day. All at the age of 52. Editor and regular contributor to MuscleandHealth.

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How to Build Muscle Quickly - Bicep 21 Curls For Big Arms

If you want to learn how to build muscle quickly, you likely want to develop some big arms. Here's an effective bicep routine which will blast your arms into massive new growth.

Bicep 21 curls have been around a while, yet most trainees rarely do this routine. Why? Because it is pretty brutal and it hits your biceps so hard that doing it every work out would be considered over training. Most people who do bicep 21's will only do them once a month, they are that powerful.

Here's how to do perform 21's:

Warm up your biceps sufficiently, doing light weight curls. When you are ready get a barbell with a weight you could curl for normally for 10-12 reps.

Here we go. Your first set of 7 reps are going to be partial "half curls", from the bottom straight arm position, to just parallel with the chest, then back down. Next you will do 7 reps starting from the parallel chest position all the way up to the full curl ending position. Again, these will be half curls.

Finally, you will do your last 7 reps as full curls, from bottom position all the way to top. This will be a total of 21 reps, and your biceps should be blazing.

Trainees who do this routine extremely intensely, slow and controlled, with a heavy weight, will be unable to perform another set of 21's. Their biceps will be fried.

But other trainees may include another set or two of 21's if they didn't nail it the first time through.


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Huge Muscle Building Arm Muscle Exercises

Huge arms. That's one of the first things that attract the eye of those who are paying their first visit to a gym. Bulging arm muscles are great for attracting the ladies, and really super for getting respect from the guys that don't have them. You can tell when someone is really proud of their arm muscles if they cut off their sleeves to give them some "breathing room." Hey, what the heck. If you have them - flaunt them. If, on the other hand, you don't have any arm muscle mass to speak of, you'd best keep the arms covered until you can practice some muscle building exercises to build those muscles up for "show time."

In their quest to build up their muscles, a lot of beginners go off half cocked when selecting forearm muscle building exercises, and go about arm training all wrong. Using the wrong arm exercises will get you working out and sweaty, but it won't do much for your muscles. If you are really serious about building up huge arms, take the time to discover which arm exercises are the best.

Your arms have two main muscle groups: the biceps and the triceps, and of course the forearm muscles. The arm, although biologically complex, is a simple mechanical device. You need only one motion to work the biceps and triceps. Additional secondary arm muscle building exercises are also beneficial in providing some diversity in the challenges that you impose upon these muscles. The following exercises have historically proven to be the most beneficial to building up huge arm muscles. Remember, however, it's not only the exercise that's important, but also the frequency, the number of repetitions for each set, and the number of sets performed.

Working Biceps

Dumbbell Curls and Barbell Curls: Your biceps respond quickly to a pulling motion, making the standard curl the primary exercise for the biceps. The most effective formula for performing this exercise is three to four sets at around twelve reps per set. This in an ideal arm exercise for building muscle mass.

Hammer Curls: Perform this arm exercise using dumbbells. They focus upon working a different area of the biceps.

Reverse Curls: These curls simply use a reverse grip on the barbell to work a different area of the biceps.

Working Triceps

Close Grip Bench Press: This is recognized as a great exercise for building arm muscle. Using three to four sets at around twelve reps per set is a good routine for this exercise.

French Press (Skull crushers): This exercise is performed by holding a single dumbbell with both hands extended over your head, while sitting on a back-supported bench.

Tricep Kickbacks: This exercise is performed with dumbbells while kneeling on a bench with your back parallel to the floor. You kick your tricep back.

Cable Push-Downs: With this arm muscle exercise, you'll see significant gain. Use a V-shaped handle grip.


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Building Muscle Fast - How to Get a Ripped Body by Summer 2010

Many find building muscle fast to be quite difficult. Many give up when they are not seeing any results within a couple weeks of working out. The trick is to not let this discourage you, just because you haven't notice a big difference in your body in the first few weeks doesn't mean that your not getting closer to your goal. You need to stick with it for the long haul to get dramatic results. Losing fat and building muscle won't all happen within a couple weeks, it takes months.

Here are a few tips that will help you start building muscle fast.

1) Follow a Strict Diet Plan - To build muscle quickly, you need to eat the right foods. In fact, some foods can completely erase all the time you have spent working out that past week. So it's best to stick to s strict diet.

Within this diet you want to stick with the 40-40-20 rule, where 40% of your daily intake is protein, 40% is carbohydrates, and 20% is fats.

Protein is very important because protein helps your body build lean muscles.

Carbohydrates is important because it give your body the energy it needs. It's best to stick with high fiber carbohydrates. These will help you feel fuller longer, so you do not overeat.

Fats are very important, but you want to stick to eating healthy fats. Stay away from fats which are man-made, these are found in processed foods.

2) Properly Planned Workout Routine - These may not be so obvious to most, but in order to get the best results the quickest, you need to follow a properly planned workout routine. Many seem to think that performing the same couple exercises for about 3 months will get you ripped, when this is completely false.

For building muscle fast, you have to have a wide variety of exercises and you have to know when to perform each.

You will build muscle very slowly if you repeat the same exercises each workout because your muscles get used to them. Change up your exercises to keep your muscles working their hardest.

3) Sleep - This is important to gain muscle because your muscles do not grow in the gym, they grow when your sleeping. When you're sleeping is when your muscles are repairing and building themselves. It's best to get 8 hours of sleep at night, or at least 6 hours.

By following these tips, you can dramatically change your body, building muscle fast and burn fat fast. You can get that stunning, ripped body you want in just a matter of months.


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Get Big Muscles Fast - How to Get Ripped in Just Weeks Instead of Months Or Years

So you want to get big muscles fast but do not really know where to start? Well I can tell you that two things you must concentrate on are your diet and having a precise workout routine. Here I am going to show you how you can do both of these and have fun getting ripped at the same time. Getting huge muscles is not difficult, it just takes a little bit of time and dedication to achieve your goals.

1. The first thing that you in order to get big muscles fast is to realize your goal and keep your eyes focused on the prize. One thing you can do is hang a picture in your room of someone that you want to look like, because this can be powerful motivation. Motivation is key in getting the results that you desire.

2. Another thing that is very important is that you intake the right kind of foods in your diet in order to get the best results possible. You really want to focus on getting plenty of protein including chicken, shrimp, fish, eggs, and things of that nature. In addition to this their are many great protein bars on the market to help you meet your daily needs.

3. The third thing that you must have is a focused plan of action. Without it you are not going to succeed. You do not have to go to an expensive personal trainer, as many of the best programs can be found right here online. In fact I have seen one of the best ones and what it can do for you and your body. Imagine the self confidence you will have once you get big muscles fast!


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Isometrics Exercises - 3 Critical Factors to Get Ripped Fast

If you are seeking to gain optimal results from the Isometrics Exercises that you are doing or thinking about doing, then you will want to check out this brief write-up. And discover the 3 top-rated tips for quick strength growth!

Almost everyone is not getting what you could consider great results from their isometrics exercises. If they were to make a few small changes to their work out, they would increase the results by at least 300%.

Within this short write up, I will give you the 3 top strategies that helped me get incredible results from my Iso workouts.

One of the key strategies is to train or workout using Isometrics exercises and Isotonics. Isometric exercises alone will help you build incredible muscle strength. One of the advantages of ISOs is that it will assist you in building greater strength than just about any other exercise or training protocol.

Furthermore, this type of training does a better job at building tendon strength than free weights, or bodyweight exercises. Bear in mind that the amount of weight or resistance that you can use has much more to do with your tendon strength than actual muscular strength. To prove my point, if you were to watch a power lifter working out you would see that he or she incorporates many different partial repetitions or static holds in their workout program.

But, one of the drawbacks of isometrics exercises is that while they help you to develop a great deal of tendon and muscular strength unfortunately, because of the lack of repetition they do not do much in shaping and building muscular size.

That is why one of the best ways to set up your strength training program is to utilize both isotonic and iso exercises into your routine. That way you get the best of both worlds, you will get greater strength gains and muscular size.

Nevertheless, you cannot follow some of the outdated training protocols that are currently being recommended for use in your isometric exercise program. Essentially, what they recommend is that you perform isometrics everyday.

Unfortunately, this type of advice is still being promoted and does not take into consideration the one critical factor that does build muscle size. And that factor is "Rest."

1. In order to grow muscle mass you must continually strive to use more resistance

2. You must eat healthy and nourishing foods,

3. And you must get at least eight hours of sleep each night. While you are sleeping your body releases growth hormone to help, your body recuperate and build new muscle tissue.

If you work out every day is too much the strain on your body system and as a result, you will suffer a plateau.

One way to increase the results from your iso workouts is to utilize isometric exercise equipment or an iso exerciser. These types of devices will allow you to perform more exercises than you could normally do with just free hand Iso's.


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How to Get Ripped Quick? 5 Muscle Gaining Secrets That Work

Want to know how to get ripped quick? Is it possible or does it really take years and years like many seem to think? The truth is that you can get fast results...when you know a few muscle gaining secrets that almost nobody else does.

The reason the vast majority of workout enthusiasts never seem to see results is that they workout the wrong way.

It's not their fault

You see, there is a lot of bad info out there about the correct way to workout...and if you listen to it you will spend hours in the gym and end up with nothing to show for it. Here are 5 keys to gaining muscle mass you won't hear from most programs.

KEY #1) Spend LESS time in the gym

You heard correctly. Your muscles need time to recover, because during the workout they actually get torn down.

Therefore they need to build themselves back up afterward...which is where rest comes in. Most people don't give themselves anywhere near the time necessary to do so.

2-3 days of vigorous exercising per week is plenty, and any more might actually put you at a greater risk of injury.

KEY #2) Short and intense workouts are best

This is one of the most important muscle gaining secrets...and if you remember nothing else, remember this.

If your exercises drag on and on than you are actually training your body for endurance...not muscle gaining. This is ideal if you want to do a triathlon...but it's not how to get ripped quick.

KEY #3) Do the RIGHT workouts

What are they? They are exercises that target many different areas of the body...because this will give you maximum results for minimal effort. Examples would be squats...deadlifts...and bench presses.

Whether you are doing six pack abs bodybuilding...big bicep exercises...or just want to know how to gain strength fast...these workouts will help you with your goals.

KEY #4) Eat healthy

Despite what you might hear the best way to get nutrition is through natural foods...not artificial supplements. Sure it might take you more time to prepare a good meal then simply popping a supplement...but the results will be well worth it.

KEY #5) Drink plenty of water

Most people don't drink nearly enough... since our bodies are made up of roughly 70% water, it's imperative to drink as much as possible.

If you don't get sufficient water then you will not perform up to your peak. Staying well hydrated is how to gain upper body strength very fast.

To wrap up...

Conventional wisdom is almost always wrong...and the same holds true for how to get stronger and cut. Following these muscle gaining secrets is how to get ripped quick so get started today.


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Tips and Secrets on How to Get Ripped Fast

Wondering how to get ripped fast without resorting to shady "miracle" pills? Well, then you must know that this is very possible and it isn't rocket science either. No matter if you're skinny or stout; you can have a lean, ripped, and well-defined physique with the help of the most efficient methods for muscle development. Here are several tips and secrets to getting that ripped body that you have always desired, and in the quickest possible time:

1. Know Your Body Type
Before getting to the juicy bits, it is critical to know about your body type. Are you skinny and want to know how to get ripped fast by building muscle quickly? Or are you the bulky type who wants to lose extra pounds to achieve a lean and fit body? This is very important because the truth is that muscles can't bulk up fast while you burn excess fat away. Once you know your body type, you'll know if you need to lose fat or bulk up and proceed to the next methods on how to get ripped fast.

2. Workout Tips
There's no surefire way on how to get ripped fast without working out. If you're skinny, it's best to focus on compound exercises to build muscle. For the duration and routine, stick to working out for about 45 to 50 minutes only and don't do too much forced repetitions in order to avoid wasting your energy. Your training program should also be split routines at a maximum of 3 days. Also remember not to go overboard on increasing your strength and just go for a 5% increase every two weeks for optimum effect.

For the bulky types, a routine composed of isolated exercises is best for extra calorie burn. You also need to spend more time on your muscle groups and split at around five days. A training period of one hour or an hour and a half also helps for shedding excess weight. Just don't forget to sustain your strength training in order to avoid losing the much-desired muscles.

3. Dietary Tips
Diet is key in learning how to get ripped fast. Skinny guys need to consume about 14 times of their body weight in calories for bulking up their muscles. You may also gain extra calories with the help of nutritional drinks before and after working out. Don't forget to have a big breakfast, as well as generous meals before and after your workout routines. Fitness experts also recommend consuming about 1.5 grams of protein for every pound of lean muscle, and get twice as much carbohydrates for your diet.

On the flip side, bulky people should get their carbohydrates from fruits and veggies, and consume liquid carbohydrates only when working out. It's also best to consume 10 times (or less) of your present body weight in calories to help you lose fat efficiently. As for the carbohydrate and protein consumption, it should be kept at a ratio of 1 is to 1.

Always keep in mind that miracle drugs or supplements are not the secret on how to get ripped fast. If you want to get that dashboard abs, ripped arms, and sculpted chests in the soonest possible time, then follow these tips and work hard to get that lean and shredded body that you've always wanted.


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How To Build The Side Of The Arm Muscle - 5 Tips

Building a well-sculpted body requires more than knowing just a few types of exercises. Rather, you need to target specific muscles in each part of your body with specific exercises designed to work those parts.

Take the arms, for example. Most people who work out focus mainly on the biceps (front, inside of arm) and triceps (back of arm). But, what about those muscles on the sides of the arm? By targeting those muscle groups, as well, you stand to gain muscles in place you never knew you had them.

Here are 5 tips for how to build the side of the arm muscle:

1. The upper part of the side of your arm is called the medial (side) deltoid:

First, let's get our terminology straight. When we talk about the side of the arm muscle, we really need to distinguish between two types of muscles: the medial deltoid and the brachialis.

The deltoid muscle - which extends directly down from the shoulder blades and into the top of the arms - actually has three parts: front, side, and back. The medial (side) deltoid is the one that looks like it is on the side of your arm.

2. The lower part of the side of your arm is called the brachialis:

Moving down your arm a bit, you have a separate muscle called the brachialis. This is situated between the biceps and triceps muscles.

Together, a set of well-developed medial deltoid and brachialis muscles will give the sides of your arms the look you want.

3. For your deltoids, do side lateral raises:

There are a number of exercises that can work out your medial deltoid muscles. We focus here on side lateral raises. Here's how:

a. Pick up two light dumbbells (5-15 lbs.).

b. Stand with your feet apart, about shoulder-width.

c. Hold the dumbbells just in front of your body with the palms of your hands facing each other while slightly bending your elbows.

d. Raise the weights out to the sides and upwards in a semicircular arc until they are just above shoulder level. Hold this position for a moment, then lower them back to the starting position.

e. Repeat.

4. For your brachialis, do the dumbbell bent-over row:

A great exercise for your brachialis muscles is the dumbbell bent-over row. Here is what to do:

a. Stand with your knees bent and your upper body at about a 60-degree angle.

b. Now with the weights fully extended downward in your arms, bring them straight up to your chest by contracting your shoulder blades fully.

c. Inhale and then slowly return the weights to the starting position.

d. Repeat.

5. Also for your brachialis, try reverse curls:

Here is another good one that is designed to increase the size and definition of your brachialis:

a. Stand up straight, with your back and head straight forward and upward.

b. Grab a barbell with palms out and down (rather than up and toward you). Grip the bar at shoulder width, slowly raising the weight with your elbows tight up against your body.

c. Once the weight has reached the top, lower it slowly back down to the starting position.

Bonus tip: by focusing mentally on the muscles you want to really build up while you do these exercises, you can actually improve the intensity of the workout that these muscles get. By focusing on them, your body will naturally send more energy in those areas.

Try these tips on how to build the muscles on the sides of your arms.


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How to Build Arm Muscles Which Are Hard to Tone Into Shape

Although we use our arms all the time, muscles in the arm are some of the hardest to tone into shape. However, it is possible to bring shape to our arm muscles by burning fat under the layers of our skin with regular exercise to your arm with persistence and guidance. Let us get into some of the simple steps that you may want to follow to build arm muscles.

There are many 'at home' techniques that can work for your arms but it is advisable to take a membership at a gym near your workplace or home. There are advantages of going to gym such as regularity, guidance from gym instructors, and professional help in case of injuries during exercises. Concentrate on exercises for biceps and triceps because they constitute the largest chunk of arm muscles which has the advantage of burning more calories. Use dumbbells of lower weight to begin with and increase the weight as per your comfort level and fitness. Do not use weights that are beyond your capacity which could result in accidents that will affect your routine drastically.

It is best to learn appropriate exercises for your arm from trial and error but you should be able to perform better over time if you are taking proper diet and put a disciplined effort. Do exercises that do not require any weights such as Pushups, push downs, pull ups which will help you continue your workout if you are away from gym due to travel or any other obligation. You may not be able to do these exercises very well in the beginning but keep practicing because as your muscles build up, you will become more efficient at exercising as well. Always keep in mind that you will not be able to maintain an able body without proper nutrition which has to be supplied through food.


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The Best Way to Build Muscle - Add Inches to Your Skinny Arms!

Have you been cursed by being born with naturally skinny and weak looking arms? If you have and you're looking to add some inches to your feeble arms, there are three things that you must keep in mind if you want to see optimal growth. They are: compound exercises, minimizing overtraining and adding variety. In this article, I will discuss these principles in detail as well as looking at how you can implement them and ultimately learn the best way to build muscle onto your under-nourished arms.

Most people believe that to add mass to your arms you have to do countless isolation exercises such as bicep curls and tricep push-downs. Unfortunately for the majority of the population, this is completely incorrect and will only end up being a waste of your precious time. Compound exercises are ones that force you to use numerous muscles throughout your body to complete the lift and have been proven to not only increase the mass of the muscle they're actually targeting, but also the various other muscles that aid in the lift. You will see more growth in your triceps by doing a few sets of a compound exercise that doesn't even directly target the muscle such as the bench press over doing 10 sets of an isolation exercise such as tricep push-downs. Compound exercises are fantastic mass builders for the arms and also help to prevent overtraining.

The biggest reason for seeing slow progress and growth in the muscles of the arm is by training them too much (also known as overtraining). Surveys have proven that over 80% of men and women who regularly attend a gymnasium have never even heard of the concept of overtraining, so it's no wonder that it's such a widespread problem. It's very important that you give each muscle at least 48 hours of rest before targeting it again. If you're still not seeing regular progress after implementing this advice, you should try adding more variety to your workouts.

Many fitness enthusiasts are unknowingly preventing themselves from seeing great results by using the exact same exercises week in, week out. Keep both your biceps and triceps guessing by changing your arm workouts on a regular basis.

Along with a protein-rich diet and good consistency: using compound exercises, preventing overtraining and adding a little variety to your workouts simply is the best way to build muscle to your biceps and triceps. Follow this advice and you'll add inches to your skinny arms in no time at all.


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The Secrets to Successful Bodybuilding Training

Bodybuilding is an activity that does not only need an individual to hit a gym and start lifting heavy weights. There are some secrets that a bodybuilder should know if success is to come and quickly too. Below are some secrets outstanding in their ability to transform bodybuilding failure into a success story.

The first secret is to find a role model who has succeeded in the industry. This may seem unimportant to many bodybuilders, especially those who think they really don't have motivation problems. However, finding a role model entails finding someone whose success path a bodybuilder may wish to follow or ape. The model therefore must have achieved the goals a bodybuilder sets out to achieve. In bodybuilding, a good role model remains very important for a trainee's quest for new muscles. It is true that every successful bodybuilder we do see and almost every big name in bodybuilding owe their inspiration to the success of a person they admired.

A role model acts as an important source of inspiration and information for a bodybuilding beginner. The moment the beginner finds someone they admire, like or respect, then the beginner sets out to copy the success path, learn from the mistakes encourse and actually become better than the model. Essentially therefore, bagginess ought to copy everything good in the role model such as habits, discipline, attitude, techniques and strategies. The role models acts like a motivator totally transforming the lifting exercises from a burden to a fun activity leading the bodybuilder the refinement of his or her role model.

The second secret is positive thinking hand the ability to visualize the bodybuilding goals. This is a technique that always works. Champion bodybuilders just learn how to visualize the physique they want to achieve and then fully believe that they are going to achieve it. A deep sited believe radiating positive thinking into bodybuilding actually helps stimulate an individual's mental and emotional powers. Success in bodybuilding demands that a bodybuilder sets up the goal of a training program, visualizes them achieved, meditating upon the path towards their achievement and uses positive affirmations that the goals are not oligarchical but will be achieved. This is the key vital to anyone and everyone who is intent on achieving their most cherished bodybuilding goals.

Finally, the third secret to successful bodybuilding is proper and adequate dieting. Eating a proper nutrition regime is one issue of extreme importance to bodybuilders. A good diet program helps a great deal in regulating combustion of calories on one hand and building new muscles tissues on the other. You should consume about 17-19 calories per lb of body weight for muscle gaining. Your food intake should be such that, 30% of calories should be contributed by proteins, 50% by natural carbohydrates and 20% should come from fats. Processed foods and foods containing high sugar content should be avoided. Make it a point to consume 1 gram of protein per lean pound of body weight daily.


Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

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Bodybuilding Workouts - The Secrets the Pros Don't Want You to Know

If you want to put together an efficient bodybuilding workout, you've got to warm up yourself with the appropriate combination of cardiovascular exercise and correct resistance training. Each person is different, but generally speaking, overall body development encompasses not just building body mass, but enhancing conditioning and Total fitness as well as improving strength. Most importantly, you've got to know your body and know your limits if you're searching on behalf of that faultless exercise regime.

Start your bodybuilding workout strategy with your end outcome in mind. One terrific technique for enhancing your work out is to first visualize your desired results before you even start a routine. A winning body building workout is as dependent on the mind as it is the muscle, and putting yourself in the right mindset can be significant to your long-term success. Like a artist visualizes his painting before he applies the brush to the canvas, you should visualize your results before you get started.

Regularity is probably the number one single most crucial factor in determining the success or failure of a complete bodybuilding program. Plan your exercise schedule in such a way that you limit the probability that your routine will get diverted or interrupted, or that you'll end up missing workout days due to factors outside the gymnasium. Stay alert and stay constant about your days, times, and amount of work out that you do.

Many bodybuilders settle on a workout strategy that provides for training 4 or 5 times per week. This allows them the opportunity to train on a schedule that provides for maximum gains, but still allows for sufficient Breaks and recovery. While, as a beginner, you may perhaps be enthusiastic about your bodybuilding workout and want to create a real "gym rat" line of attack, you initially must understand that over-working your body won't lead to better gains. In fact, too much work and too little Rest time often leads to setbacks rather than progress.

Once you get to the gymnasium and begin your bodybuilding workout, you may want to consider some straightforward guidelines for success. Plan on starting each session with a number of stretching and cardiovascular exercises to speed up your heart rate, but make sure you target your heart healthy zone. Don't overtax yourself or overdo your cardiovascular work before you begin your bodybuilding exercises.

After you've worked on some cardiovascular and done a little stretching, expect to spend about 30-45 minutes per session on your core routine. Injury can result from overwork, so take care not to exceed your limits. Build a workout around three distinct sets, with no more than a dozen or so repetitions per set. A solid work out plan pushes your muscles to the limit of Tiredness without crossing the line into injury. And make certain that you allow yourself in the region of two minutes of rest between sets in order for your muscles to recover.


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How to Get Ripped Abs - 2 Secrets Every Fitness Model and Bodybuilding Pro Uses

It's one thing to get a six pack. But if you want to know how to get ripped abs (the kind that pop out and you'll have to clean in between with a q-tip) then you've got to be committed 100%.

I'll say this: It's not easy.

To get that kind of ripped look, you'll definitely have to be in the low, single-digit body fat percentages (around 4-6%).

But, it's not impossible. With hard work, iron-clad commitment, and the two secrets I'm about to share, you'll get there.

First though, let's review what it takes to get abs in general.

For starters, you need to be eating CLEAN. That means no junk food. It also means eating every 3-4 hours, for a total of six meals a day.

You also need to be lifting weights, at least 3 times a week, to prevent muscle loss while you go on your "shredding" quest.

Finally, you need to do cardio.

Just following those three things will get you a six pack.

But here are two secrets you'll need to get totally RIPPED abs.

The first secret is very simple. You've got to put in some serious "roadwork."

Yes, to get a six pack you've got to do lots of cardio. But if you're going to get totally ripped abs, you have to go CRAZY with cardio.

That means pretty much EVERY DAY until you've achieved your ripped abs. It's not uncommon for many bodybuilders and fitness models to do cardio TWICE a day, 5-7 days a week for 30-45 minutes EACH SESSION!

Of course, keep in mind that this insane level of cardio is only done during the "peaking" or shredding phase right before a contest or photo shoot.

It's unrealistic to expect to have completely ripped abs (4-6% body fat) all year round. But there's no reason why you can't have a normal six pack year round (around 8-11% body fat).

So that's the first secret. TONS of cardio. Oh, and by the way ... that's not just "run-of-the-mill" cardio. It means huffing, puffing, huge-puddles-of-sweat-cardio (hey I told you, if you want to get ripped abs, it's not impossible but it takes a LOT of effort.)

The reason for this insane amount of cardio is simple. Your body is naturally hardwired to store and keep fat, in case it ever starves. That's why losing that last little bit of fat is always toughest. It's a battle of will between your physique goals and evolution.

But by putting in serious time doing cardio, your body will have no choice but to use the fat (provided you're still eating right, and working out with weights, etc).

The second secret to getting ripped abs lies in your nutrition.

When they're getting close to a competition or photo shoot, fitness models and bodybuilders change their diet.

While normally they might eat a lean protein, good fats, and complex and fibrous carbs with each meal, as competition time approaches, they usually taper out the carbs.

That means focusing solely on lean meats (like chicken and tuna) and getting their carbs from veggies, like broccoli. Oh, and eating a modest amount of good (omega 3) fats.

And here's one more thing...

To get a little extra boost to their metabolism, many bodybuilders will also cut out any protein powders or shakes, and instead eat only REAL FOOD with EVERY MEAL.

The reason being is that nutritious food has a high thermic effect on the body. Simply put that means your body has to burn more calories to digest it. Ergo, it helps you burn off a few more calories.

So those are the two BIG secrets to getting totally shredded, ripped abs. TONS of intense, sweat-dripping cardio. Then, cutting out carbs and focusing solely on eating REAL FOOD that consists of lean meats, and plenty of veggies and some good fats.


If you'd like to learn more detailed secrets to getting ripped and shredded abs [http://www.abexercisesguide.com], sign up for my free 6-part email course. You'll discover all sorts of useful tips and tricks that will help you get the "head-turning" body of your dreams.

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Bodybuilding Secrets - Some Important Points For Beginners

Recently, a lot of people have started indulging into the practice of toning up their muscles and keeping themselves fit. Bodybuilding seems to be in vogue and is catching up with a lot of people. They want to have big muscles and a toned up body, so that they can flaunt it in front of others. However, bodybuilding is not child's play.

There are a number of factors involved and one has to do several things in order to achieve what he desires. Beginners especially need to be extra careful as one wrong step may mean effort wasted in the wrong direction.

The following are some of the points that can be kept in mind in order to ensure that newcomers hit the right note when it comes to starting with the process of bodybuilding:

The most important thing that should be done when beginning with any kind of work is research. If a person wants to start with bodybuilding but has limited knowledge about the various exercises that he could do or the gym's he could join or the kind diet he would follow etc, there's no harm in asking around people who are experienced and have been into bodybuilding for a long time. They will give the necessary information.

Bodybuilding is a cumulative process. That is to say that, it takes time to build good muscles and it does not happen overnight. People have to put in a lot of effort. So it should be borne in mind that hard work always pays in the end. Rather than hitting the gym, one should not take the short path of resorting to steroids or other chemical entities which can adversely affect the body.

Adequate rest is a very important thing that many bodybuilders ignore in their early phase. The body needs to rest from all the extra sweating and toning up that it is subjected to. Without rest, all the muscles in the body remain exhausted and in a state of fatigue. The person also has the chance of developing pain of various sorts if proper care and rest is not taken.

A very important thing that mustn't be overlooked is the type of food consumed by the bodybuilder. It is absolutely essential that he cuts out on oily substances that do not have any nutritive value and only add bad cholesterol to the body. Instead, a proper protein and carbohydrate rich diet should be followed.


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