Muscle Workouts

The triceps are often overlooked when wanting to achieve that t-shirt ripping arm but they are more important than the bicep in many respects. The triceps make up 2/3 of your overall upper arm size so if it’s big arms you’re after you best start taking care of those triceps. Like all muscle workouts there are many different tricep workouts out there and I will only be showing you one for now.

The Tricep Workout.

1. Close Grip Bench Press

The bench press is a brilliant full body exercise, but if you change to a close grip rather than a standard you will find that your triceps will get hit hard. Low set/rep range higher weight.

2. Tricep Dips

Again dips are an excellent full body exercise but with a slight variation you can make it into a killer tricep exercise. Aim to complete 3 sets of 10.

3. Tricep Extension

This exercise isolates the tricep so therefore you should definitely feel the burn after this and if you can’t you need to check your form and if that’s okay add more weight. 3-4 sets, 6-8 reps.

4. Skull Crushers

This is a brilliant tricep exercise as they isolate the tricep and allow them to move through a full range of motion. 3-4 sets, 6-8 reps.

5. Push-Ups

If you can take more tricep pain then a nice finisher is the push-up this uses the tricep more than the bicep and is good for definition. Do this to failure.

This Tricep workout will make your arms grow but to reap the best benefits use alongside a good nutrition plan and multiple muscle workouts and you’ll be laughing. Remember you need to keep your body guessing changing your workouts every month or until you reach a plateau that way you will keep on growing and improving. Check out my Bulging Biceps post to get even bigger arms.

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Get Bulging Biceps Without The Rage

Biceps are often seen as the ultimate sign of strength, chances are if you see someone who has big biceps you would assume they are strong. Everyone would love to have biceps which are bulging out of there t-shirt, well take a look at the muscle workouts and make it happen.

The routine I am going to outline is only one of many muscle workouts and, it is a case of mixing it up you can’t just do 1 routine you have to keep your body guessing otherwise you will hit a plateau.

The Workout.

Standing Barbell Curls

These are excellent for building bicep bulk, so you want to use a heavy weight with fewer reps.

2. Dumbbell Curls

Often these are seen as harder than barbell curls due to the fact that it isolates each bicep individually and uses other muscles as stabilizers. Ideally you should go for a weight you can manage for a mid set and rep range. (3-4 sets, 6-8 reps)

3. Skull Crushers

These look more at the triceps but if you superset exercise 2 with 3 your arms will be forced to grow bigger. Use same set/rep range as 2. To superset do 1 set of 2 then 1 set of 3 until all sets are completed.

4. Concentration Curls

You won’t be able to lift as much with these as your biceps are 100% responsible for the work. The best thing to do is to start off with a light weight and slowly build up. Use same rep/set range as 2.

5. Press-ups

This is your finisher to make sure your biceps are working to the extreme. Do 50 to finish off.

In this workout you are covered for strength, size and endurance which will cause all the muscle fibres in your biceps to grow. Although biceps are the ultimate show off muscle don’t neglect the rest of your body to ensure the best gains possible you need to exercise your whole body. Check out how to build muscle fast to keep thing interesting. And never forget that your diet also plays a key part in your muscle growth.

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Welcome to my website muscle workouts blog, the aim of this website is to provide you with valuable information that will help you with your training. If you have any questions or queries about the website please feel free to email me at ianwilcock@muscleworkoutsblog.com

Now as you are all aware there are loads of different muscles workouts to choose from, you can have workouts which look at achieving certain goals e.g. strength, endurance etc… most of the workouts I will be posting up will be looking at general fitness but I will post up some which are more specific to achieve certain results. Now enough of the small talk and let’s take a look at the first workout which is a great starting point for beginners but is also effective for more experienced gym gooers. Before every workout I suggest doing some stretches and a warm up to prepare your muscles.

1. Sqaut - Sets 3, Reps 10

2. Bench Press – Sets 3 , Reps 10

3. Deadlift – 3*10

4. Bent Over Row – 3*10

5. Military Press – 3*10

Now this is a good starting point as they are all compound moves which means they don’t work just one muscle they work multiple. E.g. Deadlift works your arms, back and LEGS (each exercise does target certain muscles more). What this means is that you can use more weight than you would if you were doing isolated exercises (single muscle group). Due to using more weight you should see more progress and build a balanced body, no one wants chicken legs now do they.

I know some of you may not be familiar with some exercises so I will be making a post about the different exercises and hopefully get a few videos to help you with perfecting your form. How good your form is, is more important than how much you can lift. If you don’t have good form you won’t see many gains and risk injuring yourself.

As well as having a good muscle workouts it is important that you eat well 6 meals a day about 2-3 hours apart is ideal as it keeps your metabolism high. I will be posting an article which looks at the basics of nutrition later in the week so bear with me on that one.

If you have any questions on the post just leave a comment and I’ll be happy to help you out

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Duration : 0:1:8

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Answer: Both. When it comes to cardio, do primarily short burst interval workouts like HIIT. Think sprinter’s body vs. marathon runner’s body. When it comes to muscle workouts try compound moves(full body routine)

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