Health Topics

Archive for the ‘Muscle Building’ Category

Biceps

* Bicep Curls: These are great arm muscle building exercises that can be performed either sitting or standing. With one dumbbell held in each hand, and your palms facing toward the front, slowly lift the left hand up into the shoulder and lower it slowly to the start position. Repeat this step using the other hand.

* Preacher Curls: While sitting on a preacher bench with your upper arms resting on the bench, palms facing up toward the ceiling, ask someone to hand you a barbell. Lower it until your arms are straight on the preacher bench. Let your muscles stretch. Raise the barbell up to your shoulders and then lower it down very slowly to the start position.

* Bicep Concentration Curls: While sitting on the edge of a bench with your legs spread. Place a dumbbell between your legs on the floor. Reach toward the dumbbell with your left hand and hold it firmly. Touch your left elbow to the knee of your left leg while holding your right knee with your right hand to support your upper body. Slowly lift the dumbbell up to your chest and then lower it slowly to the start position.

* Bicep Incline Curls: Sit on an incline bench. With dumbbells held in both hands, hands held sideways, lift the weight up to your shoulders and then lower it slowly to the start position.

* Triceps Push Downs: Stand in front of an overhead pulley with a small bar attached to it. Determine what level of weight that you wish to push down. With your elbows bent and your palms facing down, hold the bar firmly in your hands and slowly push the bar down as you squeeze your triceps. Slowly release the force on the bar and let the bar rise up to the start position.

Triceps

* Triceps Dumbbell Extensions: While standing erect, take a dumbbell in your hand and stretch upwards. Bring the dumbbell downward in an arc to a position behind your head until you elbow is bent at a 90 degree angle, and return to the start position.

* Barbell Extensions: These exercises are quite similar to the Triceps Dumbbell Extensions, except you must hold a barbell with both hands, lift it upwards and then bring it back down in an arc behind your head until your elbows are at a 90 degree angle.

Forearms

* Wrist Curls: Nothing works the forearms better than wrist curls. Using a wrist curl machine, select the weight to be lifted. Hold the bar in your hand and lift it by moving the wrist upwards and bringing it back down to the original position. This exercise can be done with free weights, but using the machine is less liable to cause injury.

Arm Muscle Building Tips

* Exercises: Never do an exercise unless you know exactly how to perform it. Get the help of a professional trainer when planning your workout regimen and schedule, and then follow his advice. In the early stages of training for building arm muscles, use lighter weights. If you use weights that are too heavy you may not be able to balance yourself correctly and can cause an injury. Concentrate on high numbers of set with intense repetitions. This may not cause immediate muscle gain, but it will increase your muscle strength.

* Diet: A proper diet is one of the most important components of a good program for building arm muscle. Make sure that your diet includes plenty of protein rich foods, green vegetables, and essential fatty acids. Low calorie foods, low carbs, and salads are great. If possible, get a diet prepared uniquely for you by a registered dietitian.

* Sufficient Rest: Many people think that keeping a proper diet and proper exercise routine is all that is needed for arm muscle building. Not so. Rest is equally important. Your muscles don’t grow when you’re exercising. They grow, or heal and grow, when your body is resting. Try to get your eight hours of sleep each day, and nap whenever possible.

If you are not competing in bodybuilding competitions you really do not need to take steroids because you will cause only bad things to your body and health. You can obtain same effects following the ideal nutrition and weekly workouts and also taking some of the very basic supplements, like Whey.

When it comes to nutrition which feeds your muscles, you need to know some basic things. Nutrition is more important than workout, so you need to follow both if you want to see results. In natural muscle building you need to eat 6 times per day. You need to eat proteins like meat and low carbohydrates or fat, usually in a ratio of 50:50:20. Junk food is one of the things that will slow your results because you will get fat over your muscles which will cause them to look fat.

The best supplements are Whey and Fat Burners. You do not need others supplements to get results faster, they will not help you if you do not follow given nutrition program and workout program. So first try to follow both and then use supplements. Use whey after every daily workout and Fat Burners usually are taken half hour before you go running.

When it comes to workout, you need to go in GYM around 3-5 times per week. Usually on each workout day you work on two muscle categories from chest, legs, shoulders, biceps, triceps, back… For each muscle category you should do specific exercises, daily you should do 4 different exercises with 3-4 routines of 10-6 reps to gain maximum results. Keep you muscles pumping and do not lose the concentration during the exercises.

You will see that if you follow this very basic tips for natural muscle building you will see results in weeks time because you will change your nutrition program and also workout program which will cause muscle building. Are you ready for that challenge?

There are so many myths flying around these days that it has become quite difficult to distinguish between myths and truths. What’s really scary is that some myths pose serious danger to people who believe in them.

What’s making matters worse is many of the so-called “experts” are actually relying on the propagation of those myths to sell all those expensive pills, powders and “miracle programs” that they are promoting.

For your own good and safety, I advice you to read up first on things about what you’re planning on doing and learn about the myths and misconceptions that surround it. And I’m giving you that advice not just for muscle building but also for anything that’s yet unfamiliar to you.

Anyway, to help you get started, here are 4 muscle building myths that, if relied upon as facts, could either get you nowhere or inflict serious injuries on you.

Myth #1 – You must achieve a “pump” during your workout in order to build muscle.

And the greater the pump you get, they say, the more your muscles grow.

What is a “pump” anyway? Well, it’s like this. Blood gets pumped to your muscles when you workout with weights which makes your muscles look fuller and more vascular. And it feels good, too. This is (in muscle/body building parlance) is referred to as “muscle pump” or simply “pump”.

The thing is this is complete nonsense. The “pump” actually has nothing at all to do with how much your muscles will grow. It’s really just a temporary side effect of training with weights.

Myth #2 – Building muscles will make you slower and less flexible

If you know an athlete—a runner, a swimmer, a gymnast, a football player, any athlete for that matter, or if you’ve watched sports events involving any of those athletes I’ve mentioned, you should know that this is not true. Just look at the legs of those runners, those shoulders and backs of those swimmers, and the body structure of those gymnasts. They’re huge! Now, are they slower? Are they less flexible? Definitely not.

Myth #3 – High repetitions give you muscle definition.

Simply not true. To get more muscle definition, what you must do is to lower your body fat level. Getting rid of most of your body fat will reveal more of the underlying muscle that they would otherwise be covering. The real key to getting well defined muscles is to watch what you eat.

Myth #4 – The more you workout, the bigger your muscles will grow.

You will not get very far believing in this one. Actually, it can even get you into trouble. Muscles grow when they undergo the repair and recovery process. And the repair and recovery process only takes place when muscles are properly rested.