3 Moves to Blast Your Biceps

VARIETY IS THE KEY of growth. Doing repetitively the same workout is not only boring, but will eventually cause your results to plateau. Even if you train in the gym, your efforts are not rewarded because your body had adapted to your current workout.

By targeting your muscles to new angles, you activate the various muscle fibers leading to new growth. Add these three exercises to your next workout of the arms and breathing a new life into your routine. Adieu annoying, hello results.

MOVE ONE: Guillotine Curl (Video)

MOVE TWO: Lying DB Curl (Video)

MOVE THREE: Reverse Grip Cable Curl (Video)

How to get a BIGGER UPPER CHEST

During my five years of training I have found that my upper chest didn’t fill out as well as my lower chest. Over the course of my training I started to look into ways to target and isolated the upper chest even more so I could cause more growth in that area.

One thing to note is that the entire chest contracts as one muscle so when you do a normal flat bench press you are hitting the upper chest as well.

We can cause more blood flow and contraction in the upper chest with slightly varied angles though which will allow more growth in that area to happen.

The exercises that I came across to be some of the most effective are:

UPPER CHEST Exercise Video Link..

How to Get V Line Abs

In order to get this great visual effect on your body "V-Cut" you will need to get the right abs workout and good nutrition. We know that building ABS takes time, but you are ready to do the job, you will get this V-cut faster than you think!

With this Ultimate V-Cut Abs Workout, you will be able to build your abs the most effective way.

V-Cut Abs Exercise video Link...

We will aim for 4 sets for each exercise, which is great for putting enough stress on the abs to get them torn. Since the abdominals are small muscles, they quickly overlap between each set, so we present between 30-40 sec between each set of rest and 1-2 minutes between each exercise.

V-Cut Workout Video...

Get a six-pack in 2 weeks

You can see significant results in 2 weeks for obtaining washboard abs and becoming much leaner. Here's a 2 week plan to follow.

Complete three circuits of the six exercises below four times a week (Learney suggests Monday, Tuesday, Thursday, and Friday or Saturday) for two weeks. On two of your non-workout days, complete 45 minutes of uphill treadmill walking (not running). Rest on Sunday.

Six pack exercise video link...

You should definitely see some results, and depending on your condition at the start you may see full on abs, or at least an outline of washboards (meaning you'll have to keep going to get full on washboard abs).

Abs exercise video...

7 Reasons Your Muscles Stop Growing

 One of the great things about working out is that when we first start there are results right away. Your training hard, your feel great and your muscles are growing. Then all of a sudden you just stop growing. All this hard work week after week and your muscles are not getting any bigger. What's the deal? I am going to discuss 7 reasons why your muscles may have stopped growing and how to get them to start growing again.

You are training too much. This is a mistake that a lot of people make. When you first start out your muscles will grow no matter how you workout. So they naturally think that they are doing things right. The thing is when you lift weight you are breaking your muscles down and if you don't give them adequate time to heal they will not grow. You should only work out a muscle group once a week. Two at the very most.

You are training too long. Spending 3 hours in the gym is really bad for muscle growth. Most people who fall victim to the mentality more time and harder work out the bigger and stronger I will get. When in fact after about 45 minutes working out your cortisol levels will increase. This is a hormone known to break down muscle tissue. If you continue to train with cortisol that runs through your blood you are doing more harm than good. So while the workouts should be intense they should not last for more than an hour.

You do not get enough sleep. By tying to build muscle everything more better sleep. This is the time when the greatest muscle growth occurs. If you can find the time for more than 8 hours you will see increase your muscle growth. Never get less than 8 hours.

He is abusing alcohol. Alcohol is the enemy when it comes to building muscle. It is detrimental to all functions in your body and making you lose muscle mass.You are not changing your routine If you do not change your routine every 6-8 weeks, your muscle adapts to the exercises you are doing and no longer trigger the response to growth.

You are not progressively overloading your muscles. This is truly the key to muscle growth and if you are not doing it you are not going to be any bigger. There are two things you should do each week if you want to grow. You should lift more weight than you did last week or do more reps. This is the only way to trigger the growth response in muscles.

You are not eating protein. Your body can not store the excess protein you consume. In order to maintain the proper protein level for muscle growth you should consume whole proteins every 2 hours or less. Never more than 4 hours without eating protein. If you do your body started to break your muscles to get the protein you need to make it work.

If you are doing any of these you can cause your muscle to stop growing. Even if you are training hard any of these can cause a hit a plateau.

Top Chest Muscle Building Exercises - How to Get Pecs Quickly

If you are into bodybuilding or just want to look as good as the sea possible, but it is an absolute must to develop your pectoral muscles. Understanding exactly how to develop your chest is going to be very important and as such, here are some tips for a bigger chest.

The first and most basic chest muscle exercise is the push up. In this exercise, you can not only improve your chest muscles, but you can also improve your triceps. To make a push up, lie on the ground with you to the ground. Your hands and palms should be under each side of the body. Then push up while making sure your legs and torso is in a straight line. This is the initial position. Now beautifully lower until your chest is an inch off the ground. After a second push back to the starting position. Repeat. This exercise is good as warm up for the chest before doing chest exercises with weights. It can also be made to cool.The next chest muscle exercise is the bench press. To make the bench press, there is a bar in the rack of a bench press the bench. Then lie down on that bench with your feet. Lift the bar with your arms are in a straight line. Then slowly flex your arms down, letting the bar close to your chest. Once the bar is under an inch from your chest, you can now lift it up again. Repeat. This exercise focuses on all parts of the chest. To concentrate on your upper chest, make a slanted bench press. It is very similar to bench pressing, except that the bench on which they lie should be tilted. You can also make a declining bank bank where your bank should be declined. Lowering bench pressure concentrates on improving your lower chest.These exercises are good exercises that build your chest muscles completely. There are many more chest muscle exercises you can do. To know more chest muscle exercises...

 

How to Get Pecs Quickly (Video)...

The Best Exercises for Massive Arms

There are so many theories and methodologies on how to build the arms, since there are muscles, tendons and ligaments inside. The two great trains of thought are reduced to high repetitions with smaller volume and smaller repetitions with greater volume. Which is the correct Both are actually. In order to achieve a high level of maximum growth, it is necessary to focus on movements during regular workouts and devote a day to actually hitting the arm muscles. Let's break down the variables that should be included in your training program.

THE BEST ARM EXERCISES YOU NEED FOR GROWTH

 
Not all arm exercises are the same. Some activate different parts of the arm, while others may be to display, with no real value. We have compiled the best and most effective arm exercises that have been proven to maximize muscle growth. All heavy duty free weight exercises in free weights allow for a greater range of motion without forcing your body into a locked position like many machines. The machines for the most part just suck, period.

Barbell Bicep Dumbbell

 triceps cable

Bar Bicep Curl

 

 Lying Triceps Press

 Bicep Dumbbell incline

 Dumbbell Overhead Triceps Press

Workout Video: