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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Muscle Gaining Secrets Review - The Best System For Weight Gain and Muscle Growth

For the last 25 years I have read everything on gaining muscle that I could possibly get my hands on. So when Jason Ferrugia sent me a copy of his book for a review I was excited to see what the hype was about. Muscle Gaining Secrets is used by bodybuilders and has testimonials from professional athletes. I had to see what made this system so successful and decided to write this Muscle Gaining Secrets review for the benefit of anyone thinking about picking it up.

I can spot B.S. a mile away when it comes to bodybuilding and weight training because I've used just about every method out there to see what works. Muscle Gaining Secrets is like a compilation of taking the best of everything that actually works and putting it into a comprehensive manual. It's one of the few books that I could recommend for the beginner all the way to advanced trainee.

This Muscle Gaining Secrets Review is going to focus on the benefits of the system. It includes detailed exercise descriptions with pictures which is great for someone that is still getting to know there way around the gym. It includes in depth workout programs using smart periodization techniques and core movements that add to fast muscle growth. Muscle Gaining Secrets by Jason Ferugia also includes meal charts to help you make sure you are getting the optimum level of calories to gain muscle fast. There are also recipes to help you find your way around the kitchen.

I consider this system an all inclusive complete blueprint for fast muscle growth. This is the roadmap that will ensure your success over the next couple of years. The only downside for some people will be the $77 price tag but I consider that a drop in the bucket considering I know guys that spend hundreds of dollars on supplements and don't have a pound of muscle to show for it. If they had invested $77 into this program and followed the workouts and nutritional guidelines they would have saved a ton of money and had an incredible physique to show for it.


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Best Exercise to Gain Muscle - 5 Exercises to Boost Your Muscle Growth

In order to be successful in building muscle mass, you should be aware about the best exercise to gain muscle. But this does not mean that you will limit yourself to doing these same exercises in the gym over and over again. These are simply exercises that you must include in your workout routine, and if you are already doing these types of exercises, then put more emphasis on them than the other workout exercises that you do.

Squats

Most fitness buffs are aware that doing squat exercises is important if you are trying to build muscles, and what to have bigger legs. When you do squats, make sure that you arch your back well, from the time that you pick the weight until you rack it. Also, your head must be at your back, and your chest out, while your feet must be spread a little wider than your shoulder width.

Deadlift

Deadlift exercises are best done on those days that you are working out your back areas. This exercise is best for gaining overall strength and building thickness on the mid up to the lower portion of your back. You can do deadlift exercises at anytime during your workout, but it is better to do such exercises on the later part of your workout routine.

Bench Press

Some fitness experts call the bench press exercises as the "bread and butter" to building the chest area, and it's also one of the best exercise to gain muscle. Bench press helps to build the muscles on your chest area, as well as the triceps at the back of your arms and the front deltoid shoulder muscles as well. This exercise can be done either with barbells or dumbbells, or with the use of a Smith machine, which constrains the path of the barbell, making the exercise moves a little bit easier.

Military Press

When it comes to working out your shoulders, military press is the best exercises for this. Military press is the perfect exercise for getting a wide and thick look on the upper portion of your body, and this exercise is in fact, considered as the King of all shoulder exercises. It trains the front as well as the side portion of the deltoids, and lifting from a seated position is more stringent than doing it while standing.

Straight Leg Deadlifts

This exercise must be part of your hamstring workout. Straight leg deadlifts is just a simple exercise, although it can be devastating if you do not do it in the right form and movement. And just like regular deadlifts, make sure to keep your lower back arched, while your chest is up, and head back.

If you just incorporate all of this best exercise to gain muscle in your workout program, then you will certainly get the results that you want - a lean and perfect body with bulk muscles. Perform as intense as you can, while making sure that you are doing it in the right form, and you will definitely obtain the maximum benefits of your workout routine. And if you can, try to include some other exercises on your workout program, aside from these five exercises.


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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 To Get Big Arms - 3 Super-Size Tips For Bigger Guns

Ask most guys what their muscle building goals are and more than likely a large number will tell you they are aiming to get bigger arms. Big arms have always and will always be a firm testament to strength and power, and nothing is more impressive than a set of bulging biceps that look ready to burst out of your shirt sleeves.

However, the key to discovering how to get big arms is in understanding that the training method is as important as what exercises you actually perform.

Of course it shouldn't need to be said that proper diet and nutrition are essential to see sustained and fast muscle growth in your arms, as in the rest of your body, however in this article I'm going to show you 3 workout tips that you should follow if you're trying to get big arm muscles.

Heavy Weight Sets

The secret to bigger muscle growth is in lifting heavy...however, performing heavy sets at the beginning of your workout can really help to speed things up and get your arms bigger in less time.

Most folks will spend a long time doing high rep numbers on various exercises at the beginning of the workout and leave the heavy lifting until the end.

The problem with this approach is you spend too much time and energy "warming up" that by the time you get to the good stuff (heavy lifting) you've not got the juice left to push your muscles to the next level. Lots of reps may give you a great feeling of "being pumped", but it is not doing much to help you get bigger guns.

Warm up well at the start of your workout with stretching, jogging and push ups, but get into the meat of the workout as soon as possible if you want to get big arms.

Supersets

Typically for fast muscle growth you'll want to stick to compound multi-joint movements for optimum gains in strength and muscle mass.

However, in order to get big arms it is definitely worth adding some "supersets" of isolation exercises after the heavy lifting.

Supersets are basically two sets of exercises performed one after the other with no rest in between. Typically, in the case of building bigger arm muscles, you should perform a bicep exercise followed by a tricep exercise to maximize the whole development of the arm.

Supersets will increase your arm strength and muscular endurance as well as giving you that great "muscle pump" feeling.

Train 3 Times Per Week

The secret to long-term muscle gain is consistent training. However, many folks make the mistake of performing split workouts where each day is devoted to a different body part. In the end they end up spending around 6 days per week down the gym.

This is not my favoured approach for two reasons:
Each body part tends to only get worked out intensely once per week
Certain muscle groups are being over-trained

If you're looking at how to get big arms, then you should look to work them out 3 times per week, making sure you get at least one full day's rest in between each session.

This training frequency will allow the maximum intensity and effort applied to the muscles while permitting the necessary rest and recovery time for growth.


A correctly designed workout program for how to get big arms will allow you to pair arm exercises together with any chest, shoulder and back exercises, since the arms will be worked indirectly in those exercises too.

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How to Get Big Biceps - 5 Tips For Explosive Biceps, Fast!

How to get big biceps? The question on every beginner/intermediate weight lifter's lips and it's easy to see why!

If you're a casual lifter, obviously having big biceps looks great in a short sleeve t-shirt! If you're lifting more seriously, your biceps can really set you apart from the crowd and ALL the great champions of the past had fantastic biceps including Arnold Schwarzenegger!

So clearly, you're faced with a problem - Your biceps are not growing..or they have grown a bit and then stopped.

Follow these tips below and you'll be straight back on the train to muscle town and have explosive biceps in no time!

Exercise Selection

There are certain exercise that must be included as pure mass builders and for maximum muscle recruitment that cover the two heads of the biceps.

The most basic bread and butter biceps exercise is the standing barbell curl. Where you are standing with feet around hip/shoulder width apart or in a split stance, keeping your elbows close to your sides you take an underhand grip and curl the barbell up towards your shoulders then slowly lower to the start position.

Focus on keeping your shoulder blades pinned back and the only joint moving should be the elbow joint for maximum bicep recruitment.

As well as barbell curls, you may also include the following exercises for maximum effectiveness in my experience. Preacher curls, incline dumbell curls and hammer curls. These are all variation of the barbell curl. If you're unsure how they are performed, ask the trainer at your gym who will know.

Variation !

OK I'm not an advocate of changing your workout every single week to try and "shock" the body but you need to realise that the body is a very adaptive machine and in about 3-4 weeks it will have adapted to your current workout!

I have seen the best results of my life now by cycling my workouts every 4-6 weeks - If you are still progressing, then by all means continue but I would never continue the same program for more than 8 weeks.
What can you vary? The world is your oyster! Rest periods, repetition speed, number of sets, repetition type (21's, rest/pause, negatives etc), bodypart splits etc.

I wouldn't deviate much from the exercises in Step 1 as I've found them most effective but you can occasionally swap one for something else.

Bottom line? Change things up when your results get stale!

Try training biceps on their own.

Commonly, most people's split includes training biceps after their back. Now this isn't necessarily wrong and even I've seen great results with this but try training biceps with triceps or chest and biceps.
The problem might be that your biceps aren't getting enough stimulation after heavy pulling movements for the back that wear your forearms out.

This variation could kick-start your gains.

Training Frequency

here is a fine line between over training or under training. Over train and you tend to plateau, under train and you also tend to regress before progressing back to square 1.

I try to keep and eye on this during my program by measuring my arms. Small changes indicate to me whether I am over training/ under training my arms or not.

If they get smaller before my next bicep workout, I tend to feel like I under trained. If they don't get even fractionally bigger over the course of my 4-6 week program, I know I probably over trained. (Or the program wasn't that effective for my arms at least)

Either way, always keeping track of your progress will allow you to make adjustments and keep gaining! You must do it!

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