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.

Technorati Tags: Muscle Workouts

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.

Technorati Tags: Muscle Workouts

To build muscle fast you need a good solid workout program which incorporates compound and isolation exercises. If you’re new to working out then a full body routine is a good place to start where as more experienced gym goers may benefit more from a split routine. As well as having a good workout routine it is crucial that you use enough time to recover.

Recovery time is a crucial part to build muscle fast and is often overlooked by many people. You need time to recover because when you workout it breaks your muscle fibres down and they then grow back stronger if not enough time is left then they will not have chance to grow back, while doing an exercise program you should leave 1-2 days before working the same muscles again. You should always be getting 7-8 hours sleep a night while training as this is when your body does most of its recovery, this also means that what you eat before bed is crucial.

There are a lot of people that go to the gym and follow good muscle workouts but fail to see results, this is due to the fact that they are not eating enough of the right thing. You need to be eating about 1.5 grams of protein per pound of your body weight, this may sound like a lot but you can find protein in most foods. You should aim to eat about 5-6 meals a day which are equally divided up in terms of calories, protein and carbs. There are many supplements out there which help make it easier to get the right things in your body.

Technorati Tags: Build Muscle Fast

1. Press Ups – This is a basic bodyweight exercise but you can make it harder by putting your feet on a higher surface, or changing your hand position.

2. Jumping Squat – A very good exercise for explosive strength, you do a normal squat but explode on the way up and jump as high as you can land on the front of your feet and repeat.

3. Pull Ups – This is a great exercise for building upper body strength.

4. One Legged Squat – Same as a standard squat but using only one leg.

5. Plank – A brilliant abs exercise, you can also do a side plank to target your obliques.

6. Hanging Leg Raises – Another great abs exercise this one requires a pull up bar.

These are 6 Body weight exercises which I like to do every now and again to keep variation in my training. A workout without weights is also great if you are on the move as it requires minimal equipment.

Remember muscle workouts are good but don’t let your body get used to it and always spice things up.

Feel free to comment on bodyweight exercises which you use and find to be affective.

Technorati Tags: Workout Without Weights

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

Technorati Tags: Muscle Workouts

Answer:Best way to go is to just hit the gym and eat foods high in protein. Your body will tell you what you need based in how hungry you get. In the long run it will be much better for you and you will build more stable muscles. And it really doesnt take that long if you stick with a program. Any kind of fast results will get you somewhere quick, but after that there will be undesired results. Eat chicken and turkey, they are good lean proteins. Take Zinc for testosterone production and eat healthy.

Technorati Tags: Best Muscle Building Supplement

Duration : 0:1:8

Technorati Tags: arm exercise, Muscle Workouts

Technorati Tags: Workout Without Weights

Duration : 0:2:9

Technorati Tags: arm exercise, arm workout, Workout Without Weights