4 Moves to Bring Your Biceps to New Heights

Add some elevation to your cannons with these targeted bicep exercises.

As a trainer, one of the most common queries I receive in regards to body part troubleshooting is, “how can I achieve a better peak on my biceps?” 

The fact that some people develop longer, more football shaped biceps, while others develop shorter, more mountain-like biceps is mostly a matter left up to genetics. But do not fear, because there's a way that EVERYONE can create the illusion of having a more substantial biceps peak!

Reach Your Biceps Peak

The key lies in bringing about greater development in a little-discussed muscle that sits underneath the biceps called the brachialis. In a highly defined bodybuilder, the brachialis appears as a thick “knot” of muscle that pops out of the side of the upper arm when they are flexed and viewed from the rear. The cool thing about the brachialis is that as it grows larger, it will actually “push” the biceps up higher, which will give the appearance of a greater peak! 

The problem with effectively stimulating the brachialis is that with most standard curling movements the biceps act as the main flexor of the upper arm. You need to choose specific curling exercises that put the biceps in a mechanically weak position, so that the brachialis can get into the game! The more work you can force the brachialis to take on, the more it will be forced to adapt and grow.

The following exercises are custom made to attack the brachialis, allowing you to move a few steps closer to hitting that biceps peak!

Hammer Curls

Grab a pair of dumbbells and hold them at your sides with your palms facing inward toward your thighs. Curl the dumbbells together, but keep your palms facing inward throughout the set, as if using a hammer. Make sure to keep your elbows locked in place, not allowing them to rise up or outward while you curl. At the peak contraction point squeeze extra hard before slowly lowering the dumbbells back to arms length. 

Reverse Curls

These are performed just like regular barbell curls with the only exception being that the palms are facing down. The palms down position will force the brachialis and the brachioradialis of the forearm to work intensely during this movement. Make sure you keep your elbows locked into your sides, and wrists straight throughout the set.

Keep the weight moderate and the reps in the 10-12 range. If you find that doing reverse curls with a straight bar is uncomfortable, try using an EZ-curl bar instead. 

90-Degree Preacher Curl

With this movement you will be curling off of the vertical, not angled, side of a preacher bench. Load up a barbell with only about 60-70% of your normal preacher curl weight. Position yourself over the bench in such a manner that your armpits are snugly pressed into the top. Grab the weight and allow your arms to hang straight down.

As you start to curl make sure that your shoulders and elbows remain locked in position, so that the brachialis is forced to work as hard as possible to flex the arm. At the top of the movement squeeze tightly. Slowly lower the bar back to the starting position. 

How to keep building muscle with less than adequate rest.

As a fitness model, Marc Megna keeps a tight schedule. In fact, on many days he wakes up at 3:45 a.m. and works as late as 7 p.m., with hardly a break in between. He almost always finds himself getting less than the recommended eight hours of sleep that hard-training athletes require to make optimal gains, but he’s learned to adapt. Here’s how he does it—and how you can too.

“Avoid highly technical lifts such as power cleans and snatches,” says Megna. “They require extra awareness to be done safely.” A foggy-headed person who needs a nap should stick to more basic lifts done at a slower speed.

As best you can, attempt to get up and go to bed at the same times every day. Even the craziest hours can begin to feel normal as your body adapts to the routine.

If working out in the morning is impossible, train as early as you can in the evening. The later you do it, the more likely you are to be wired when you go to bed, potentially cutting back even more on the little time you do have to sleep. “Avoid TV, intense music, stressful phone calls, and messaging before bed,” says Megna. Dim the lights and try to relax.

Your body’s most potent growth hormone surges happen when you’re asleep, so losing sleep is, in effect, costing you muscle. If you can’t sleep more, at least cut back on the stress of your training in order to recover better. “Stick to low reps, and reduce the total workload,” says Megna. “Lack of sleep makes it more challenging to stay focused, so shorter, lighter sets will help you keep good form.”

How to Deadlift: The Definitive Guide to Proper Deadlift Form

How to Deadlift. As a 500lb drug-free raw Deadlifter who started his strength journey not even able to do a single Push-up, I’ve found correct technique to be crucial for Deadlifting big weights and eliminating lower back pain.

Always start with the bar on the floor. Pulling from the safety pins is a Rack Pull. Deadlifting top down is a Romanian Deadlift. With conventional DEADlifts the bar must always start on the floor. Here’s how to Deadlift in 5 easy steps:

1. Stand with the bar above the center of your feet - your stance should be a bit more narrow than shoulder-width to give your arms room.
2. Grab the bar overhand so your arms are vertical to the floor – if your hamstrings are tight, do Squat 2 stands to boost your hip flexibility.
3. Bend through your knees until your shins hit the bar which must remain above the middle of your feet. Shoulder-blades directly over the bar.
4. Lift your chest but don’t squeeze your shoulder-blades like on Squats. Just put your shoulders back & down, head inline with rest of your spine.
5. Pull - keep the bar close to your body, roll it over your knees and thighs until your hips and knees are locked. Do not lean back at the top.

And that’s all there is to it. Lower the bar by pushing your hips back first, and then bend your knees once the bar reaches knee level (NOT before otherwisethe bar will hit your knees). Repeat for 5 reps on StrongLifts 5×5.

Vegetarian Bodybuilding: Is It Really Possible?

A vegetarian is not someone who only eats vegetables. Being a vegetarian or practicing vegetarianism goes beyond diet. It is a lifestyle, a state of mind that is unique and important to a vegetarian. Each person chooses a course on this road that they feel most comfortable with. Even the athletes and bodybuilders are now choosing this kind of lifestyle because of the benefits that they can get from it. Being a vegetarian and a bodybuilder at the same time is possible. This is where the term "Vegetarian Bodybuilding" came from.

What Is Vegetarian Bodybuilding?

It is basically the practice of strengthening and enlarging the muscles of the body through exercise while having the lifestyle of a vegetarian at the same time. Though there is a misconception that being a vegetarian will reduce their ability to gain muscle due to lack of protein and other nutrients, becoming a bodybuilder and a vegetarian at the same time is definitely possible. A vegetarian can still get its proper proteins and nutrients from other sources like eggs, dairy products, and soy products.

Foundations in Vegetarian Bodybuilding

Vegetarian diet can be formulated to achieve the same results as meat-based diet, perhaps with better long-term health consequences. There are four foundations in vegetarian lifestyle that is very important in bodybuilding and these are stated below.

• Protein

Proteins help the muscles to grow and recover quickly before and after the workout. The problem in bodybuilding as a vegetarian is that protein is typically found in meats. Therefore, vegetarians have already lost the chance to gain proteins from one of its best sources. However, vegetarians are fortunate enough as there are soy products, eggs and dairy, nuts, legumes and grains which are good alternative sources of proteins for vegetarian bodybuilders.

• Vegetables and Fruits

It is essential to eat vegetables and fruits especially for bodybuilders because it will help them boost their immune system along with their energy levels. It is also a good source of antioxidants and nutrients.

• Carbohydrates

When carbohydrates break down and turn into glucose it stimulates your body and muscles to make you more active and gives you more energy throughout the day. This energy is needed for a bodybuilding activity.

• Fats

Good fats such as polyunsaturated and monounsaturated are good for the heart, cholesterol and overall well-being. This is also a requirement in bodybuilding.

With the proper amount of consumption of the nutrients stated above, being a vegetarian bodybuilder is possible. Many bodybuilders today are already vegetarian, and they keep their body firm and well-structured by getting all the nutrients above, including protein, from fruits and vegetables.

Vegetarian Bodybuilding: Is It Really Possible?

A vegetarian is not someone who only eats vegetables. Being a vegetarian or practicing vegetarianism goes beyond diet. It is a lifestyle, a state of mind that is unique and important to a vegetarian. Each person chooses a course on this road that they feel most comfortable with. Even the athletes and bodybuilders are now choosing this kind of lifestyle because of the benefits that they can get from it. Being a vegetarian and a bodybuilder at the same time is possible. This is where the term "Vegetarian Bodybuilding" came from.

What Is Vegetarian Bodybuilding?

It is basically the practice of strengthening and enlarging the muscles of the body through exercise while having the lifestyle of a vegetarian at the same time. Though there is a misconception that being a vegetarian will reduce their ability to gain muscle due to lack of protein and other nutrients, becoming a bodybuilder and a vegetarian at the same time is definitely possible. A vegetarian can still get its proper proteins and nutrients from other sources like eggs, dairy products, and soy products.

Foundations in Vegetarian Bodybuilding

Vegetarian diet can be formulated to achieve the same results as meat-based diet, perhaps with better long-term health consequences. There are four foundations in vegetarian lifestyle that is very important in bodybuilding and these are stated below.

• Protein

Proteins help the muscles to grow and recover quickly before and after the workout. The problem in bodybuilding as a vegetarian is that protein is typically found in meats. Therefore, vegetarians have already lost the chance to gain proteins from one of its best sources. However, vegetarians are fortunate enough as there are soy products, eggs and dairy, nuts, legumes and grains which are good alternative sources of proteins for vegetarian bodybuilders.

• Vegetables and Fruits

It is essential to eat vegetables and fruits especially for bodybuilders because it will help them boost their immune system along with their energy levels. It is also a good source of antioxidants and nutrients.

• Carbohydrates

When carbohydrates break down and turn into glucose it stimulates your body and muscles to make you more active and gives you more energy throughout the day. This energy is needed for a bodybuilding activity.

• Fats

Good fats such as polyunsaturated and monounsaturated are good for the heart, cholesterol and overall well-being. This is also a requirement in bodybuilding.

With the proper amount of consumption of the nutrients stated above, being a vegetarian bodybuilder is possible. Many bodybuilders today are already vegetarian, and they keep their body firm and well-structured by getting all the nutrients above, including protein, from fruits and vegetables.

Quick Muscle Gain, Simple Steps to Top Bodybuilding Supplements Gaining Muscle Fast

No matter what age, weight, height or metabolism a person is; the key to gaining muscle fast comes down to a

few very basic but very important facts:

1. Weight training: types and techniques 

2. Rest: Between exercise and sleep 

3. Food: The most important thing when it comes to quick muscle gain. Calories and nutrients.

Weight training:

Quick muscle gain is achieved through exercising 3- 4 times a week, and this takes dedication and commitment. It is important to continue your exercise routine week by week to achieve your goal of gaining muscle fast. The 2 types of weight lifting are:

1. Isolation exercise:

Isolation exercise is when you use only one joint in motion at a time. This includes such exercises as bicep curls, leg extensions and hammers. Isolation exercise is good for maintaining the muscle that is already built.

2. Compound exercise:

Compound exercise is by far the ultimate way to gaining muscle fast. This includes bench press, squats, and dead lifts. Exercise like squats will work a whole range of muscles and joints at once like your back, ankles, hamstrings, knees, quads and hips. It also improves core strength! The true way to quick muscle gain is compound exercises. 

Technique during your exercise is vitally important. This will greatly reduce injury but also increase the rate of gaining muscle fast. There are many programs outlining the correct techniques for types of weightlifting.

Rest:

1. Quick muscle gain will only work when you actually give your muscles a chance to rest! Every time we work out we are actually ripping our muscles and they will only recover to build in between workout. To do this try focusing on particular types of muscle groups during weight training like back legs and abs, and then alternate to another particular group the following day. Like chest biceps and shoulders. By doing this the first group have been given a chance to recover and are definitely gaining muscle fast!

2. Resting also involves sleep! Sleeping from 6 to 8 hours a night is important when weight training. This gives those tired muscles a chance to recover and build even faster, also improving cognitive function and overall energy level s. So make sure you find the time to get sleep in your busy regime your body will thank you! Plenty of rest and exercising properly will top bodybuilding supplements anywhere providing you with the quick muscle gain you desire.

Nutrition:

What we consume and how much we consume is by far the most critical piece of information we must know when it comes to gaining muscle fast. Understanding your daily caloric intake and what the right nutrients are to eat is the key to a ripped physique.

Calorie intake is important and can be calculated through age, weight, gender, height and overall metabolism of an individual. There are many programs out there to help us with our own calorie intake.

Nutrition involves protein, carbohydrates and fats these are the vital ingredients that will top bodybuilding supplements anywhere producing quick muscle gain and are simply found in all the foods we eat! The key is choosing the correct sorts of food

- Protein such as eggs, lean meat, poultry, fish, nuts, beans and lentils are great for building muscle and is not stored in the body either, so whatever we don't use will simply remove as waste. Protein is known as a macronutrient which is good energy for our bodies.

- Carbohydrates are extremely important when it comes to putting on the weight needed for quick muscle gain. Although there is a lot of confusion when it comes to this subject, complex carbs such as vegetables, sweet potatoes only, whole grain rice and breads, oatmeal, beans are perfect sources of this helping the skinny guy get those results!

Hard work can leave you in a heap. Work hard and smart and convert your animalistic rage into pure strength and muscle. These brutal workouts will push you to the limit and move you closer to reaching your potential!

Hard work can leave you in a heap. Work hard and smart and convert your animalistic rage into pure strength and muscle. These brutal workouts will push you to the limit and move you closer to reaching your potential!


Left to their own devices, muscles are pretty dumb. They do exactly what the central nervous system says, and nothing more. But this is a good thing, because once you know the physics, biomechanics, and anatomical considerations responsible for muscle activation, training the body becomes easy—at least on paper.

OK, so it's not so easy once there's a loaded barbell on top of you, but strength and hypertrophy are nevertheless pretty simple concepts that people bizarrely overcomplicate. Do you want to get bigger and stronger? Here's how you do it:

1. Increase tension
2. Create metabolic stress

Pretty much every successful program, from the days of the old-time strongmen up through today's elite bodybuilders and powerlifters, works off these two basic principles—though I would personally also add adequate recovery into the mix. For every new workout program on late-night television that promises big but fails to deliver, there's a kid getting after it in a basement with nothing but a barbell, some angry music, and a dream of getting jacked beyond belief. I'll put money on the kid any day, because he meets those two standards better than anyone smashing HIIT circuits with 3-pound dumbbells.

Here's how you can take what he's doing and make it work for you.

STEP 1: INCREASE THE TENSION

The goal of any strength training program is to increase the amount of force a muscle generates. While you may think the only way to do this is to go as heavy as possible on as many different lifts as possible, the truth is that this can be effectively trained with just a few lifts, as long as you perform them correctly.

It's true that the lifts that move the most weight create the greatest total body tension, so we're going to focus on heavy squats, deadlifts, and presses. Performing these lifts on a regular basis creates the best stimulus for muscle tension development. I recommend also starting your workouts with heavier strength work, which is more neurally intensive and teaches your body to recruit more muscle fibers. Afterward, switch to higher-rep movements to create metabolic stress.

But tension is also a matter of technique, not just exercise selection. Here are three ways to amplify tension on every movement:

• Lift with a complete range of motion. Muscle tension is greatest toward the end range of motion, and this is where you'll receive the greatest hypertrophy and strength gains.
• Increase time under tension (TUT). This increases the blood flow through the working muscles to alter the cellular water content, which increases muscle size and the "pump" sensation. One effective technique bodybuilders have long used to do this is to closely monitor and manipulate the tempo of the concentric and eccentric portions of movements.
• Concentrate on making whatever muscle you're working contract as hard as possible. Mentally smash it! This makes it work harder and generates more tension in the short term, but also spurs strength and hypertrophy gains in the longer term.

STEP 2: INCREASE THE METABOLIC STRESS—TO A POINT

Both increased tension and increased metabolic stress hinge on the question of how you work out, as much as the amount you lift. For instance, if you keep rest periods strict, volume heavy, and don't allow for complete recovery between sets during high-intensity resistance training, it has a dramatic cellular effect. Over time, these simple tweaks can increase insulin sensitivity, encourage the muscles to use fuel (in the form of glucose) more efficiently, and prime the endocrine system to release a host of beneficial hormones including testosterone and human growth hormone.

Sounds great, right? Well, in the short term, you might find that extra stress means your body struggles to deliver nutrients to cells as quickly as those cells produce waste products. When waste products begin to outweigh delivered nutrients, perhaps during a set of max-effort high-volume squats, you feel like your spleen is going to explode and you find yourself passed out in a pool of your own sweat and failure. This is your body's way of saying the party is over until it recovers.

When this happens, listen to your body. Don't be afraid to take an extra recovery day—or two. Sleep long and deep, at least 8-9 hours each night, which is crucial to getting optimal hormonal response. Eat enough calories and drink plenty of water throughout the day. Nutrition and rest are the variables that nobody seems to take seriously enough, but they make the difference in utilizing metabolic stress as a springboard into growth, rather than turning it into a pit of despair.

Scared away yet? If not, then let's get to the program.

MAX TENSION AND STRESS PROGRAM

This program isn't for the faint of heart. It requires the blind intensity of an animal and the patience of a shaman. You'll do heavy compound lifts in each workout, followed by strategic tempo work to generate serious growth.

Each workout blends heavy strength work, high-volume hypertrophy, and metabolic stress through various TUT techniques, workloads, and contraction speeds. Don't be tricked by the relatively small number of movements; this is taxing training, so consider using an intra-workout supplement to keep up your stamina, and be sure to follow the recovery guidelines I set out earlier.

You'll have one day of rest between workouts, and you'll need it desperately. If you need an extra day or two in the early going, take it. On the other hand, if you want to work out on a fourth day during this phase, do general conditioning work or hit accessory muscles that won't take away from the program. This program allows for significant and consistent gains, so you shouldn't need much if anything else.

Incline Barbell Front Raise

The anterior delts may be small, but sometimes they require your undivided attention.

The devil is in the details, and this holds as true for the deltoids as for any other muscle group. Overhead pressing should make up the foundation of your shoulder work, but achieving a well-rounded set of delts requires addressing all three heads (anterior, middle, posterior). When you’re sporting a tank top, the detail and striations in the anterior deltoids (or lack thereof ) are just as visible as the width and thickness of the middle regions. So give the front side of your shoulders some love once or twice a week by completely isolating them. This incline barbell front raise is a great way to start doing just that.

The Delt Zone

Follow these instructions for total isolation of your front deltoids:

SET UP

1. Lie facedown on an incline bench set to 45 degrees, holding a light barbell.
2. Place your hands shoulderwidth apart and use an overhand grip.
3. Start with the bar in front of your chest, arms extended toward the floor.

DO IT

Raise the bar until it’s parallel to the floor. Hold for a beat, then slowly lower it.

QUICK TIPS

WHERE IT HITS: Anterior (front) deltoids

WHEN TO DO IT: Late in your shoulder workout, after compound movements like overhead presses and upright rows.

HOW TO DO IT: 2–4 sets, 8–12 reps

worlds largest muscle man

  worlds largest muscle man   For most skinny guys, figuring out how to get bigger legs is a major priority. After all, building your upper body is not much good if you've still got pipe-cleaners for legs, is it?

Good strong leg muscles are not only impressive, but functional and prevent a lot of avoidable injuries that many folk suffer from. They're also the largest muscles in your body so paying them the attention they deserve is essential.

Here are 3 things you must do in your quest of how to get bigger legs.

Focus on Big Compound Lifts

The key to building muscle and how to get bigger legs is in stimulating as many muscle fibers as possible per exercise. Efficiency is the key to gaining muscle mass.

In this respect, it is the compound exercises that will aid you most in building big leg muscles. Exercises such as Squats and Deadlifts will build leg muscle much faster and bigger than isolation exercises such as leg extensions, hamstring curls, and calf raises.

That is not to say that isolation exercises are not good for building big leg muscles, just that the big compound exercises should be the staple bread and butter exercises that you focus your leg workout around.

 worlds largest muscle man

Lift Heavy But For Less Reps

The second key of how to get bigger legs is to make sure that you harness the power of the Progressive Overload principle. This means that you gradually increase the weight your legs are lifting over time, and is the best way to see continued muscle growth, size and strength.

By lifting heavy, particularly on the big compound exercises you will have to reduce your reps. Ideally, to build big leg muscles you should try to perform 3 sets of between 4-8 reps on these exercises, with heavy weights.

Avoid Too Much Cardio

In general, I always suggest to skinny guys and hardgainers that in order to build muscle size and gain mass, it is better that they reduce the amount of cardio they perform, while they are focused on bulking up, since they will see faster gains this way.

 worlds largest muscle man

This advice is even more true when it comes to getting bigger leg muscles. Too much cardio will just tire out and fatigue your leg muscles even further, and make building big leg muscles harder to attain.

Limit your cardio and you won't run the risk of overtraining your leg muscles.

By building bigger legs you'll not only end up with a more impressive body, but since they are the biggest muscles in the body, they can significantly increase the flow of testosterone in the rest of your body. This additional testosterone level will help you build muscle in the other areas of your body that you may be struggling with.

This is a major reason why focusing on your leg workouts and following a good program to get bigger legs is essential if you want to build big muscle quickly

Bodybuilding program muscle mass

Program bodybuilding muscle mass may be more frequent than usual program for food in large quantities improves recovery. It is therefore based on a training bodybuilding split routine to drive the top and bottom of the body separately

 When taking muscle mass, strength training program should be tailored and intensive enough for the body to get the most nutrients and calories provided by food to grow muscles.


.  Excess power outlet mass promotes recovery, we must take the opportunity to train harder and / or more often, to accelerate muscle gain.

 A bodybuilding program type muscle mass is most often based on a program split routine: a strength training program for the upper body and a program for the low. Each program being used 2 times per week, a total of 4 training workouts per week.

 Another solution is squarely divided into 5 sessions, for a weight training session dedicated to virtually every muscle group. Just make tests to find what suits you best (sample weight training program of 5 days).

It is essential to maintain sufficient training for the legs. The legs are very large muscle masses, do not cause sufficient amounts to depriving a large growth potential.

Here below two programs simple and basic fitness, but using all the harder exercises! It is thanks to this simplicity that you can devote yourself fully during each period and thus be sure to work your muscles as hard as possible.

Bodybuilding program muscle mass for the upper body:

 - Developed lying on the bar: 3 sets of 10 repetitions 
- Dips: 3 * 10  - Rowing bar: 3 * 10 
- Neck Draw: 3 * 10 
- Developed military at the helm: 3 * 10 
- Side Elevations: 3 * 10 
- EZ Curl the bar: 3 * 10
 - Curl departure hammer grip: 3 * 10
 - Triceps bar at the front: 3 * 10  - Triceps extensions to the pulley: 3 * 10 

Bodybuilding program muscle mass for the lower body:

- Squat: 1 * 20  
- Deadlift: 2 * 10  
- Leg extensions: 3 * 12  
- Leg curls: 3 * 12  
- Abdominal crunches with straight legs: 4 * 20 

For your workout making weight is the most effective, you must devote 100%.
This means reducing all other sports, but also reduce the outflow, go to bed early ... to allow the body to recover well, enjoy the ground with the greatest possible efficiency.

Councils to muscle his abs

How to get a flat stomach ? To start do not forget to do exercises for the abdominals is not a panacea . To lose stomach fat fast, a balanced diet is as important as training. Do weight training without paying attention to what you eat limit your results. We advise you to look at our sports nutrition products to put the odds on your side to remove your curves and your centimeters of fat too . Here are our 15 tips and tricks to strengthen your abs and have a slim stomach.

order

Although the order of the exercises is secondary to the development of abs , the lower part of the rectus is weaker and requires greater coordination among most practitioners. In general , start with exercises that seek lower abs before the upper and obliques , but you can switch from time to time .

breathing

We must learn to breathe properly if it does not come instinctively . When you work the abs , inhale during the relaxation phase and exhale forcefully during contraction . While emptying the lungs promotes a more complete and intense contraction.

variety

Once you have mastered the basic exercises and built a solid foundation , add different exercises to train your abs . Choose a variety of movements performs two functions : shocking the muscles so they do not get used to the same exercise . It also allows them to work from different angles , which optimizes their development by increasing the recruitment of muscle fibers.

Spinal alignment

Although there is a bending of the spine in most abdominal exercises (especially the top ones ) , keep the neck, head and shoulders aligned in the effort. Correct position avoid the risk of neck injuries . The positioning of the hands plays an important role in maintaining this alignment. If you cross your fingers behind your head , you'll probably pull forward and it will not be aligned . Instead, put your hands behind your ears or on the temples .

Contraction of the abdominal

To get the most from any exercise , we need to focus on the sensation of contraction of the target muscle and this is particularly true for the abs . Often beginners sin of lack of discipline and experience while experienced practitioners sometimes lose concentration needed to feel the muscle concentration to 100%. Without this mental effort , the technique may deteriorate and a good ab workout will become a purely mechanical work. You may find it helpful to place a hand on your abs , not only physically feel the contraction , but also to remind you to focus your attention on the movement and maintain the contraction for a moment.

Sets and repetitions

Follow this bodybuilding program for abs if you need a work plan . In general, there is a series of 10 to 15 repetitions if you want thicker and more pronounced abs , 15-25 reps for volume and a little more muscular endurance, and more than 25 repetitions if you want a flat stomach, but not bulky muscles .

lumbar

Virtually any muscle group antagonist group that must lead to ensure symmetry and balance (biceps / triceps , hamstrings / quadriceps , etc. . ) . For abs, lower back muscles are antagonists . Exercises such as back extensions or deadlift must be in your program to avoid an imbalance in muscle development .

Basic movements

To perform advanced exercises for the abs , you have to have the strength and coordination. Beginners will have to start with simple exercises bases. As you become stronger and better coordinated , you can incorporate more complex exercises in your program if you try to do it without adequate preparation, there is a danger of poor performance , hence ineffective training and / or injury . Beginners should not worry too much about either achieve their goal at all costs reps : just take a break and then repeat the exercise .

Taking mass

The muscle mass is a phase of strength training of combining intensive training and strong excess supply , in order to gain weight and muscle very quickly .
The muscle mass is the period of training during which we try to gain muscle faster than usual. Is simply to find a higher volume, or to pass a landing, in case of stagnation .

Bulking
One might think that this period is used throughout the year , but this is not the case . A muscle mass is a specific period during which we eat in large quantities , train hard and rest as much as possible, to place the body in an anabolic state , to force him to take on the mass and to grow muscles.
It is unfortunately not possible to maintain this period too long, because after a while the body saturates and starts to store too much fat . In addition, the risk of injury increases , along with the rapid increase in performance.

The expected weight gain is 5 to 10kg in 2 or 3 months. But beware, this weight gain is never as pure muscle, there is always a proportion, more or less , of fat. This excess fat will be removed later during a dry , to keep the muscles acquired during the muscle mass .
Taking mass saves muscle faster than usual training. And thanks to some legal techniques ( doping is not one) , it is possible to increase his muscle size more quickly. This is primarily through nutrition, supplementation and especially around your training. Of course, your weight training program must also be adapted to optimize gains .

Finally, as discussed in detail , some seek to gain lean muscle , or to a ground dry , so without gaining fat. Unfortunately , although it is theoretically possible, it turns out that it is virtually impossible in reality .

Bodybuilder's Secret: Learn The Best Way To Build Muscle & Lose Fat At The Same Time

  You know, we've all heard that you can either bulk or cut, but you can't do both at the same time.
And so we believe that this is true, so we don't even try to understand how it's possible to gain muscle, lose fat and get ripped when we're working out. But it can be done, and many guys are doing it. And you know what, it's great for summer when we've got to show off our bodies!
So in this article, we're going to talk about how to bulk and cut, and get results.
We need to understand that it's going to be a combination of a good workout, with a very precise diet plan.
It takes a bit of adjustment to our diet, but when you get it, you'll find that you're able to show off your muscles, as you'll have less fat covering them all up!
But you have to do it in a specific way. Here's the scoop.
The first step is a great workout. If you're not doing this, the rest of the plan won't work.
You'd want to workout a muscle group, with good intensity every 5 to 7 days.
Some do supersets, or some list to failure over 6-15 reps, the optimal partly depends on your body type. This will stimulate your muscles to grow, yet allowing enough time for the muscle to grow between gym sessions, so you actually gain muscle bulk..
There's more that we can go on about to get bigger quicker, but we won't delve into the details here.
Now, what about the diet? Listen up as this is where you can make it or break it.
You need to have a diet that:
1. Provide enough protein to gain muscle,
2. Stimulate testosterone production,
3. Stimualtes a high metabolism, and,
4. Avoiding the wrong type of calories that cause the opposite effects to the above
But how's this done?
Here are the 5 steps in your diet to start this process today:
1. Eat lean sources of protein. Think about foods such as egg, fish, lean chicken, and whey protein. Have a good portion of this straight after your workout.
2. Thinks about the monounsaturated fats. Why? These stimulate testosterone production. They're found in avocado, and extra virgin olive oil. Don't go overboard as they contain dense calories. Just try 2 teaspoons a day of olive oil for example.
3. Straight after your workout, have a high GI carbohydrate, such foods as honey or jam. This will satisfy your sugar fix, yes. But also it will help you absorb the protein and creatine (if you're taking this).
4. Have no high GI carbs in the evenings before bed. If you're doing this, this may be the only thing you have to do to get your body going in the right direction. Your metabolism is slowing, so no high GI carbs at this time please! It's the worse time to have it, and some guys get fat just with this one action.
5. Eat 6 meals a day, as it increases your metabolism. Many Hollywood celebrities do this, as it works. But keep the meals reasonable. Eat til you're 80% full, not excessively, and you'll feel more even during the day - no hunger pangs and no binging.
            

Bodybuilding Diet Tips and Help

For building your muscle mass, you will need to follow weight lifting exercises together with an appropriate bodybuilding diet plan to aid repair and rebuilding of the muscles.

For a good bodybuilding diet, eat lots of high-quality calories; but keep away from junk food no matter what. The amount of calories taken may be roughly calculated by multiplying your current weight in pounds by twenty. The body needs calories to fix the damage inflicted to the muscles while exercising. Having said that, if you're overweight then taking additional calories is not really advised.

Consume a number of foods. Aim to have meals with plenty of proteins and carbohydrates included. Consume protein regularly throughout the day; you should use chicken, eggs, milk, fish or even protein powder for your protein needs. Generally you need 1 - 2 grams of protein for each lb of one's weight.

You can take extra protein supplements for building muscles. Whey protein is one good option; it greatly assists with body building. Carbohydrates provide energy and support in replacing the nutrients lost during exercise. It should consist of about 50% of the diet.

Take in high quality carbohydrates. Consume oatmeal, brown rice and multigrain bread.

Take only healthy fats like those found in nuts, olive oil and flaxseed oil. Fats ought to comprise at the most 30% of one's diet.

Drinking lots of water is great for bodybuilding by keeping the body hydrated and aiding your training. Avoid alcohol and sugary drinks.

Develop a practice of eating frequently. Consume 5 - 6 meals a day. However it does not mean to overeat; just make sure that you are feeding your body frequently. Don't let the body get hungry. It's important to ensure that your body will keep on repairing itself. Remember to never skip breakfast.

Eat plenty of fruits and veggies for supplying your body with plenty of vitamins and nutrients.

Some pointers to take care of in your muscle building diet plan:

Just remember to take in additional food more frequently. But do not overload yourself.

Try increasing the meal portions gradually. It may well be difficult to fill yourself with a large amount of food at one sitting however one can eat food which aid in adding mass to your muscle mass like milk, eggs, cheese etc. In addition, include bananas, peanut butter, whole grains, cereals, pasta, rice and potatoes in your eating routine.

When you eat, give at least one hour gap before beginning training. It will offer plenty of time to your body to digest it. In addition have something nutritious right away after exercising, preferably carbohydrate to replenish your stores used during training.