Thursday, September 2, 2010

Bicep Workout – “The Peak Seeker”

www.permanentmuscle.com Here we have my favourite bicep workout, performed correctly, it is very challenging, fast and also highly effective. Whenever anybody is asked to ‘flex’ the immediate reaction is to expose that tennis ball you have hiding under your sleeve, it’s the most popular individual muscle to train on the body and also the least understood. When educating my clients about this muscle I will always put it into perspective. Believe it or not the bicep is actually made up of two heads, hence the “bi”, one being the biceps brachii inner head and biceps brachii outer head. It is also adjoined with the triceps, which are actually over double its size! The biceps are a pleasure to train, and when trained correctly will respond with eye catching results within a very short amount of time. Number one rule when training this muscle group is “isolation”. Far too often you will see people attempting to train their “guns” without actually realising they are recruiting many other surrounding muscles like the forearms, triceps, deltoids and even their lats! This workout is broken down into 3 exercises, performed immediately after each other for 3-6 sets in total. The three exercises include 1. Standing (pre-exhaustion) dumbbell curls THEN 2. Incline (isolation) dumbbell preachers THEN 3. Seated (contraction) barbell curls 2 MINUTES REST THEN REPEAT ABOVE FOR 3-6 SETS Anybody can experience the benefits of gaining muscle, and it doesn’t take 2-3 hours in a gym every day …

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Regular Weight Training Exercises

Regular Weight Training Exercises

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A resistance workout usually involves a number of different exercises often on weight machines that are designed for this purpose that focus on different muscle groups. Normally the exerciser does one to three sets of each exercise a set can be anywhere from eight to 15 repetitions and takes about one minute to complete. A typical session lasts about 30 minutes.

If you do two or three resistance workouts per week, you may notice an increase in the strength and size of the exercised muscles. These increases come from the enhancement of various chemical processes in the muscle cells. The greatest improvement will come in the first several months of regular training.

Regular weight training exercises can boost your cardiovascular health by improving your levels of high-density lipoprotein, or HDL good cholesterol. Resistance training can also have a beneficial effect on your body composition. Because muscles burn more calories than fat, a greater muscle mass will increase your metabolic rate, burn more calories and reduce fat tissue.

Resistance training stresses bones as well as muscles and helps increase bone mineral content and prevent osteoporosis. Most important for older people, resistance exercise is the best way to combat the gradual loss of muscle mass that occurs as we age beginning at age 35 or so. Studies have found that men and women in their 70s and 80s can dramatically improve their strength, mobility and agility with just 10 weeks of strength training. Many doctors now routinely prescribe two or three sessions of resistance exercise per week for their elderly patients.

Researchers have developed some evidence that indicates resistance training may be better than aerobic exercise alone for improving self-esteem and body image. One explanation for this improvement may be that the feedback from weight training is immediate. You can easily detect progress in muscle growth and improved muscle tone. For more details visit http://www.soundbodytrainer.com/

Representing Regular Weight Training Exercises in the website www.soundbodytrainer.com

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Biceps exercises without weights

Biceps exercises without weights

Knowing how to do biceps exercises without weights is a must for me especially when I am somewhere were there isn’t any workout equipment like on holiday, or if I am visiting my parents who live over 100 miles away and don’t have a local gym to go to.
Without this knowledge of workingout without weights or equipment I would go mad if I had to lay of the exercises completely for two weeks or more.
There are obviously other body parts that can be trained without weights or equipment but for now I am going to tell you about the biceps.

The only piece of equipment I use for my biceps which is invaluable to me is my chin-up bar it is cheap easy to put into a suit case or store in your bedroom, and all you need to set it up is a door frame.
There are a couple of chin-up bars on the Market the one I use fits in-between the door opening, you can get one that hooks over the architrave witch allows  you to do some real wide grip exercises.

 

This article is part 1 of 2.

The first biceps exercise I am going to tell you about isn’t with the chin-up bar but using the resistance of one arm to add resistance to the other.

This biceps exercise will hit the outer head of the biceps and the peak of the biceps.

This exercise is a concentration curl, sit on a chair and put your elbow onto the inside of your thigh, using the other hand place it on the wrist of the arm that is on the thigh.
Curl the arm up adding just enough resistance to get the blood flowing into the biceps, make sure you are resisting on the way up and on the way down.
What you will find with this biceps exercise it will workout the triceps of the arm that is adding the resistance.

Do 5-6sets with a rep rang of 12 the beauty of this is you can add as much or as little resistance as you want so when your biceps are fatiguing you can ease of the resistance to get the last reps out kind of like someone helping you to do the last lot of reps.

Using the same technique as described above this biceps exercise will be done as a hammer curl with the elbow on the inside of the thigh but instead of holding the wrist just below the palm of the hand hold the wrist just below the back of the thumb.
Incorporating this into the biceps workout will hit the outer head of the biceps and the back of the forearm.
Standing reverse biceps curl holding the back of your wrist or hand this biceps exercise will hit the outer head of the biceps and the forearm.

Using this resistance method can be done for any biceps exercise, such as standing biceps curl this will hit the overall biceps, or even seated preacher curl this will hit the peak of the biceps, by sitting 
on a chair putting a pillow under your elbow and using the chair like a preacher station, to add resistance to the biceps you can hold the wrist or put both of your hands together.

In all these biceps exercises remember to stretch the biceps in-between the exercises and squeeze the muscle at the top of every movement.

I if you like this article on biceps exercises without weights then visit http://build-muscle-lose-weight.com for more on biceps workouts and training.

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elliptical machines?

Question by tapper: elliptical machines?
the past year i have been religious about using the elliptical machine in my house..it is great and i dont know what i would do without it, but i would like to know your opinion on other workout machines and suggestions..also some easy, simple tips that can cause alot of change in the longrun..thanx!

Best answer:

Answer by dun dun dun dun dun
i lvoe my eliptical machine to… everyday try to up your intensity by a minute or two tho and it will keep on working for your body

Know better? Leave your own answer in the comments!

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Biceps exercises without weights

Biceps exercises without weights

This is my second part to biceps exercises without weights, the first part was about having a biceps workout and training your biceps with just the resistance of using one arm to the other, a great way of workingout your biceps when you are in the middle of nowhere or can’t get to the gym.
This part is going to be using the chin-up bar, an inexpensive easy peace of equipment that can go anywhere with you and also gives your back muscles a great workout as well.

Biceps exercises without weights.

You can buy two types of chin up bars one that hooks over the door architrave or one that fits inside the door frame.
The one that hooks over the architrave allows you to perform wide grip chin ups for your outer back muscle.

But we are talking about biceps exercises so here it goes.

Biceps exercises for the inner head of the biceps.

First take a shoulders width grip and pull yourself up letting your chin touch the bar or go over the bar, squeeze the biceps at the top of the movement.
Do as many reps as you can but if you find that you can only do 5-7 reps to start with the put a chair under you to aid with getting to right rep rang, which should be around 15 reps to start   with decreasing down to 7-9 reps.
If you find that you are easily going over 15 reps then add some weight in between your legs say a bottle of water or a heavy book.

Biceps exercises without weights for the outer head of the biceps.

Once you have done at least 3-4 working sets move onto a close grip, were your thumbs are touching, the first biceps exercise was for your inner biceps and this exercise is for your outer biceps, pull yourself up to just over the bar and squeeze the biceps, don’t forget to stretch the biceps as much as possible during the exercises and in-between the exercises, this is key to building you biceps muscles to their full potential.

Biceps exercises for the outer head of the biceps and the forearms.

After performing another 3-4 working sets using the chair to aid you if you need it, move onto a reverse grip, this will hit the overall biceps but more the outer biceps and the back of the forearms.
Perform another 3-4 working sets, the same as before bringing your chin just over the bar and squeezing and stretching the biceps muscles as much as possible.
Try these biceps exercises without weights for when you are stuck for getting to the gym or just want to workout at home.

If you like this article on biceps exercises without weights then visits http://build-muscle-lose-weight.com/ for more on biceps workouts and training.

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The 3 Bicep Exercises You Need For Big Arms

3159198202 3f52aff5d0 m The 3 Bicep Exercises You Need For Big Arms
by marj k

The 3 Bicep Exercises You Need For Big Arms

So you want big biceps and you are wondering “what bicep exercises

Should I do?”

Yes you have tried all the bicep exercise like standing bicep curl but you are not seeing the gains you want

Another good bicep exercise you have used is the preacher curl but again no gains to speak off

When it comes to the best bicep exercises there are no set good ones, they all work but the magic happens when you do them the right away , in the right bicep workouts and in the right timing and in this article I will share a few bicep growing tips with you

The second exercise is one arm preacher curls with good form.

The third exercise is concentration curls.

To build big bicep select on of the most forgotten bicep exercises which is the hammer curl

The hammer curl is crucial for big arms because it makes you arms wide

So start your bicep workout with standing barbell curls with a cambered bar or an Olympic bar. This bicep exercise has been known to work the full biceps and to add muscle size.

Next perform the preacher curl and use a two handed grip and when you perform this correctly you will develop a nice biceps peak.

And the next exercise is the dumbbell curls, the best way to do this bicep exercise is to do them alternating, do one rep with one arm and then do another rep with the other arm

It is one of the best bicep exercises for building depth and thickness to your biceps

A little more on the best bicep exercise –namely the hammer curl, remember that with the hammer curls, you are primarily working the forearm muscles and the outside part of biceps. Do this bicep exercise correctly and you will add some size to the arm, but you should not focus just on this part as you would be limiting your arm growth.

Ignore one of the most known bicep exercises namely the bicep concentration curls. Doing preacher curls and pausing at the top will give you the same results as you can lift bigger weights

A good bicep workout with the right bicep exercises would look like this

barbell curls- 5 sets; 10-12 reps

preacher curls- 3sets; 10-12 reps
alternating dumbbell curls- 3 sets; 10-12 reps

This bicep workout is great for any beginner and it should makes your arms noticeably bigger in a few short weeks

Do this just twice a week and you will grow. This is a good selection of bicep exercises but if you want to know little known secrets that will get your biceps growing like weeds then look at this site below by clicking the link in the authors box below

If you would like to discover how to get big massive arms and get your
entire body to grow and grow at an alarming rate please take a look at my The 3 Bicep Exercises You Need For Big Arms

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