When you speak to most people who go to the gym and lift weights, their number one goal is to build bigger arms. Your arms are the one part of your body that are the most on show, and gaining a big set of biceps is a lot of people's number one priority when starting weight training.
But what a lot of people do is simply over train them, and by over training them you will never get them to grow and get bigger. The biceps and triceps are relatively small muscles so it is so easy to over train them. The best arm workout is one which will train your arms hard and in under 6 sets.
The perfect arm workout is one which trains your triceps and biceps on different days. You do not want to be training them both together, otherwise its highly likely that you will over train them. Lets start with the biceps exercises. First exercise is 3 sets of 8 to 10 reps of standing barbell curls. Try to feel the bicep doing all the work and try not to cheat by leaning back. You should lift the weight up and down at a nice and slow speed working the muscle hard. Next you will be doing 3 set of 8 to 10 reps of preacher curls, this exercise is fantastic at giving your bicep more shape and definition. That's it you have finished your bicep workout.
For your triceps workout you will be doing 3 sets of 8 to 10 reps of triceps push-down. Same applies to this exercise use proper form and control the weight at a nice and steady pace. You will then finish off your triceps workout with 3 sets of 8 to 10 reps of triceps kickbacks, this exercise is great at shaping and adding definition to your triceps muscle. Its an exercise that you can feel the muscle working hard during every repetition. Follow these exercises, train hard and do not over train your arms and you will quickly see a big increase in your arms size and strength.
John Greenbank has been writing articles for many few years now and after following a healthy sensible diet and exercise program he has managed to lose over 30 pounds so far and keep it off. He also runs a website about womens golf clothing, which reviews and lists some of the best womens golf wear on the market.
Article Source: http://EzineArticles.com/?expert=John_Greenbank
Wednesday, April 6, 2011
Tuesday, April 5, 2011
Back Workout
If you're someone who is bound and determined that you want to build muscle and improve the way your back looks, it's going to be vital that you're paying attention to the muscle building back workouts you're doing and get the right exercises in there at the right times.
Far too many guy stake a half-hazard approach to their workout programs and don't have a very solid plan going in exactly what must be done if they're going to get the results that they're after from their training sessions.
Let's take a quick look at the top back exercises that you should be adding immediately to ensure that you're right on track with where you need to be.
Barbell Rows
The very first exercise to be sure that you're adding to your back workouts are barbell rows. This is the exercise that will very likely allow you to lift the most weight, thus it's going to be top of the line in terms of making sure that you generate high amounts of strength.
Since seeing yourself continually adding more and more weight to the bar is one of the best signals of true muscle building, it's something that you absolutely must be focusing on.
Pull-Ups
Second up on our list of exercises to add to your muscle building back workouts are pull-ups. Many people often forget about pull-ups because you aren't lifting a large amount of weight while doing them, but make no mistake about it, they are certainly going to help bring your overall results up.
Pull-ups can be done with a weighted vest strapped to your body as well if you really want to see an added challenge and take your strength levels up to the next step.
Lat Pull-Downs
Third, pull-downs are the next movement to add to your muscle building back workouts. Pull-downs are perfect for increasing that V-taper look that so many guys go for and will also work the biceps at the same time.
If you really want a challenge, try supersetting together some pull-ups with lat pull-downs. This will really get those muscles screaming quickly.
Deadlifts
Finally, don't forget about deadlifts either. Many people strictly think that this is a movement that's only targeting the legs and while it definitely will hit those hamstrings hard with each rep you do, you're also going to be working the lower back at the same time.
Deadlifts are great for building up maximum amounts of muscle since you will lift such a heavy weight while doing them and this will really increase the overall testosterone release that's seen as well.
So have a good look over your current muscle building back workouts and see if any of these main movements are missing. You can still definitely include a few other exercises that isolate the back or work on smaller muscle groups such as one harm rows, reverse fly's, or shrugs, but the four exercises listed above should definitely go down as the main foundation of which your program is based upon.
For more help with your workout program, please check out my programs that show you step-by-step, how to build muscle.
Article Source: http://EzineArticles.com/?expert=Vince_DelMonte
Far too many guy stake a half-hazard approach to their workout programs and don't have a very solid plan going in exactly what must be done if they're going to get the results that they're after from their training sessions.
Let's take a quick look at the top back exercises that you should be adding immediately to ensure that you're right on track with where you need to be.
Barbell Rows
The very first exercise to be sure that you're adding to your back workouts are barbell rows. This is the exercise that will very likely allow you to lift the most weight, thus it's going to be top of the line in terms of making sure that you generate high amounts of strength.
Since seeing yourself continually adding more and more weight to the bar is one of the best signals of true muscle building, it's something that you absolutely must be focusing on.
Pull-Ups
Second up on our list of exercises to add to your muscle building back workouts are pull-ups. Many people often forget about pull-ups because you aren't lifting a large amount of weight while doing them, but make no mistake about it, they are certainly going to help bring your overall results up.
Pull-ups can be done with a weighted vest strapped to your body as well if you really want to see an added challenge and take your strength levels up to the next step.
Lat Pull-Downs
Third, pull-downs are the next movement to add to your muscle building back workouts. Pull-downs are perfect for increasing that V-taper look that so many guys go for and will also work the biceps at the same time.
If you really want a challenge, try supersetting together some pull-ups with lat pull-downs. This will really get those muscles screaming quickly.
Deadlifts
Finally, don't forget about deadlifts either. Many people strictly think that this is a movement that's only targeting the legs and while it definitely will hit those hamstrings hard with each rep you do, you're also going to be working the lower back at the same time.
Deadlifts are great for building up maximum amounts of muscle since you will lift such a heavy weight while doing them and this will really increase the overall testosterone release that's seen as well.
So have a good look over your current muscle building back workouts and see if any of these main movements are missing. You can still definitely include a few other exercises that isolate the back or work on smaller muscle groups such as one harm rows, reverse fly's, or shrugs, but the four exercises listed above should definitely go down as the main foundation of which your program is based upon.
For more help with your workout program, please check out my programs that show you step-by-step, how to build muscle.
Article Source: http://EzineArticles.com/?expert=Vince_DelMonte
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