Great muscle building tips written by a variety of fitness professionals.

Gaining mass in your Arms

If you are afraid your biceps are too small and does not match the rest of your body.  Even though chin ups and pull ups are great, they are not enough to build a complete muscular biceps.

If you would like big biceps you have to train them alone with your triceps at least one time a week but no more than two days a week. Make sure you hit the bicep at each angle.   More importantly, you must train your triceps to make your arms huge. The triceps is ¾ of the arm of mass. Below is a sample arm workout routines

Barbell Curls 3X6-12

Triceps pulldown 3X12-20

Alternate Dumbell curls  3x 6-12

Barbell Lying Triceps Extension  3X12

Dumbbell hammer curls 3X 6-12

Dumbbell One Arm Triceps Extension 3x15

Preacher curls 3X12

Wrist curls Dumbbells 3X12



Work some cardio into your workout to look good this summer. Add some treadmill bike, elliptical to your workout program to get the beach body. I would not take a break from weightlifting but make sure you add at least one day of just cardio and at least 10 minutes of cardio on your weightlifting days before the summer. If you are pressed for time then customized the workout.


You Workout plan should include the following:
- 5 times a week for about 1 hour 3 days cardiovascular and two days only cardiovascular
- Make sure you lower the weight a bit and rest less time between sets
- Warm Up
(sometimes core workouts are changed up depending on time and available equipment)
- Stretching properly


Eating:
-healthy balanced diet (5-6 large meals a day) (small snacks throughout)
-drink water constantly

Goals: build a more athletic body useful for

-Functional muscle for laborious activity as well as sport (working in the field, lifting boxes, football, basketball, swimming, pushing equipment, etc.) I would also like to be over the 200 lbs level with lean and athletic muscle

 

How to gain muscle and get a six pack quickly

Time is ticking you you must look good for the summer at the beach.  There is still plenty of time to gain muscle and get you six pack in time for the spring and summer.  You must start now with a good workout routine and proper eating.  Example below is a good workout routine to try for that beach body


WORKOUT ROUTINES:

Day 1:

Chest, shoulders, triceps:

-Bench press (Barbell): 2 x 6-10
-Incline bench press (Dumbbell): (Barbell) x 6-10
-Standing flies (Cable): 2 x 6-10
-Shoulder press (Barbell): 2 x 6-10
-Lateral raise (Dumbbell): (Barbell) x 6-10
-Rear lateral raise (Dumbbell): 2 x 6-10
-Lying triceps extension (EZ-bar): 3 x 6-10
-Tricep extension (Dumbbell): 3 x 6-10
-Shrug (Barbell): 3 x 6-10

 Day 2:

Cardio day

 Day 3:
Legs:

-Squat (Barbell): 4 x 6-8
-Leg extension (Lever): 4 x 8-12
-Straight-leg deadlift (Barbell): 4 x 6-10
-Seated leg curl (Lever): (Barbell) x 10-12
-Seated calf extension (Lever): 3 x 10-15
-45° Calf Press (Lever): 3 x 10-15

 Day 4:

Rest

 Day 5:
Back, biceps, forearms:

-Bent-over row (Barbell): 3 x 6-10
-Seated row (Cable): (Barbell) x 8-10
-Front pulldown (Cable): 3 x 6-10
-Close grip pulldown (Cable): 3 x 6-10
-Bicep curl (EZ-bar): 3 x 6-10
-Bicep curl (Dumbbell): 3 x 6-10
-Wrist curl (Dumbbell): 3 x 10-15

 Day 6:

Cardio day

 Day 7:
Rest

Sample FOOD CONSUMPTION:

Daily I will eat approximately the following:
7:30AM - Quaker Oats Oatmeal or Kashi Oatmeal (water)
9:30AM - Banana
11:30AM - Either a sandwhich (turkey, 2 pickle slices, spinach, oregano, and spicy mustard on 2 pieces of whole wheat bread) or a meal replacement bar (metRX or cliff)
2:30PM - fruit or peanuts
3:30PM - Almonds or some vegetables as a snack
5:30 to 6:30 - Chicken or some Lean meat, vegetables, and some starch (brown rice, etc.) And possibly some yogurt and granola or a grapefruit with splenda for dessert.

Throughout the whole day, I drink 80 oz of water and gatorade to replenish my energy.
Following these rules will help you lose about
2 pounds of fat a week and gain muscle at the same time.


How effective is a workout routine using only these three lifts

Question:

Below is the workout routine I have been doing for 2 months and it's starting to bore me. I made this one but am not sure if its too much to be doing?



Chest-bench incline bench, decline bench, bent forward cable press, cable crossovers, Rope pulls, pullovers dumbbells.

Back-cable pulldowns, wide grip chins, cable rows, close grip pulldowns, t-bar rows, Bent over rows, Hyper extensions.

Arms-(Biceps)Heavy chest curls, incline curls, preacher curls, concentration curls, Close grip, Hammer curls, reverse curls.(Tris)Close grip bench, Weighted dips, Cable press downs, One arm reverse pressdowns, tricep presses.

Legs-Squats, leg press, Front squats, Leg extensions,lunges, Standing calf raises, Seated calve raises.

Shoulders-dumbell shouldr press, Arnold presses, Upright rows, Shrugs, Side lateral raises, Bent over cable laterals,

 

3

How effective is a workout routine using only these three lifts? Are they enough?

 

those are three good basic exercises to start with but they can be dangerous so be safe.

4.

Well i have no idea what I'm doing. I'm 6'3 169lbs. i really just started over the last few weeks i have my diet where it needs to be(3500-4000cal 25-280g of protein . i think eating enough is harder than working out. I have a full bench, leg ext/curl 15lb curl bars and db's.
So far i've been doing chest arms and abs m-w-f and legs tu-th.
I've been doing 70-90% of my max in 3-7 reps ..... just kinda lost,, I would like to make sure I'm on the right track.... thanks
Derek.

Answer:

I would suggest that you join a gym so you can have access to lots of equipment. That is good that you are eating but you don't want to over do it especially if you are not very active. Also you need to make sure your diet is good food and not just junk so you can can weight. You want to gain good lean muscle not fat. Do something similar to this.

Day 1:
Legs, abs:
-Squat (Barbell): 3 x 6-8
-Straight-leg deadlift (Barbell): 3 x 6-8
-Leg press (Lever): 2 x 8-12
-Shrug (Barbell): 2 x 6-8
-Seated calf extension (Lever): 2 x 10-15
-45? Calf Press (Lever): 2 x 10-15
-Crunches: 3 x 10-15
Day 2:Rest Day 3:Rest
Day 4:
Upper body:
-Seated row (Cable): 2 x 6-10
-Incline bench press (Barbell): 2 x 6-10
-Front pulldown (Cable): 3 x 6-10
-Shoulder press (Barbell): 2 x 6-8
-Rear lateral raise (Dumbbell): 2 x 8-12
-Dip: 2 x 6-8
-Bicep curl (EZ-bar): 2 x 6-10
-Wrist curl (Dumbbell): 2 x 10
Day 5:Rest Day 6:Rest Day 7:
Legs, abs:
-Squat (Barbell): 3 x 6-8
-Straight-leg deadlift (Barbell): 3 x 6-8
-Leg press (Lever): 2 x 8-12
-Shrug (Barbell): 2 x 6-8
-Seated calf extension (Lever): 2 x 10-15
-45? Calf Press (Lever): 2 x 10-15
-Crunches: 3 x 10-15
Day 8:Rest Day 9:Rest Day 10:
Upper body:
-Seated row (Cable): 2 x 6-10
-Incline bench press (Barbell): 2 x 6-10
-Front pulldown (Cable): 3 x 6-10
-Shoulder press (Barbell): 2 x 6-8
-Rear lateral raise (Dumbbell): 2 x 8-12
-Dip: 2 x 6-8
-Bicep curl (EZ-bar): 2 x 6-10
-Wrist curl (Dumbbell): 2 x 10
Day 11:Rest

How to get rid of man boobs

When you look in the mirror at your chest, do man boobs stare back at you?  If your answer is yes, you are not along.  Many men, even those in decent shape have problems with man boobs.  This flabby look is a result of your chest area having too much fat surrounding it.  A good chest workout routine and proper diet can change your boobs to babe magnets in no time. 

The key to a transforming your chest is lowering your fat and gaining muscle.  This can be achieved with a good chest weightlifting routine along with some cardiovascular exercises.  Weightlifting builds and tones the muscles in the chest while cardio exercises burns excessive fat.

In many cases, most men mistakenly lift too much weight with low reps.  To effectively tone your chest, you should lower the weight and increase your reps to sets of 10-15.        If you want to lose fat around your chest, you should at least two days of only cardiovascular exercises.

Eating proper is also a key in developing a nice chest.  If you diet consist of fatty Mcdonald’s hamburgers and fried chicken, you must make adjustments.  Consume high protein and low fat foods, such as fish, baked chicken breast, and beans.  Exercising without the proper diet will slow you progress.     

A huge key to transforming your chest is having access to the proper equipment.  You should join a gym so you can have a variety of chest machines and free weights.  If you decide to workout at home, you must purchase or get access to enough equipment to make a difference.  It is critical to be able to exercise your chest at every angle for the best look. 

The get rid of man boob, it takes a combination of cardiovascular exercises, proper weightlifting exercise, and equipment.  If you combine all of these tips, you will develop a chest that will command attention at the beach.

Submit your question:

I understand that each individual have different circumstances.  Instead of only posting routines I would like to hear from you.  Feel free to submit your question about building bigger muscles by signing up at http://www.makeoverfitness.com/community.html  It’s FREE  Once you sign up, submit your question to This email address is being protected from spambots. You need JavaScript enabled to view it. This e-mail address is being protected from spambots. You need JavaScript enabled to view it about the routine you are currently doing.   We will then suggest what you should be doing based on your information. 

 

 

Training to Maximize Your Muscle Fiber Types

Training to Maximize Your Muscle Fiber Types

By Nick Nilsson

Your muscles are made of 2 different types of fibers.
Find out what they are, what your personal fiber make-up
is and how to train for maximum results.

Read more: Training to Maximize Your Muscle Fiber Types