8 Foods That Help You Build Muscle Mass

If you thought that hitting the gym more often and engaging in intense weight training will help you build some serious muscle mass, you are mistaken. The most important factor here is nutrition. What you feed your muscles will be quite definitive of the final output, and the most important macronutrient for your muscles is protein. The damage your muscle fibers go through due to the stress of weight training is repaired with the help of a special process which requires high quantities of amino acids.

1. There’s Something Fishy!

Fish and other types of assorted seafood have pretty much always been the ‘de facto go to’ snack for many, if not most athletes, regardless of the nature or type of sport they like to compete in. This is precisely why if you want to speed your muscle building regimen, fish will have to be your standard number one source of food.
Fish are high in protein and low in saturated fats. Let us take the example of Tuna fish. It is widely acknowledged to be an excellent and highly dependable source of protein that is important in the muscle building process. Tuna actually contains 23 grams of protein per approximately 100 grams serving. And that is not all either. The protein also makes up just about 90 percent of this fish’s entire caloric value.

Then there is Salmon, which is yet another great source of protein. This fish contains approximately 62 percent protein or 20 grams protein per 100 grams serving. But mere high protein content is not the ‘sole’ (no pun intended) reason why salmon and other fish are popular. Fish are packed with healthy fats and minerals that include omega-3 fats, vitamin B, and iron.

2. Quinoa

Not everyone eats meat, but that doesn't mean that these people cannot get their share of protein. This grain is rich in protein and it contains the nine essential amino acids. And the best part about quinoa is that it is gluten-free, so it can be digested by everyone easily. Wait, it doesn't end here. Quinoa is also rich in fiber, magnesium, and iron. So this nutrient-packed food just can't be missed if you are trying to build some serious muscle mass.


3. Chicken

Chicken without even a shadow of a doubt is one of the single most popular protein-rich sources of food available today. In fact, consuming even a single skinless chicken breast would mean that the vast majority of your calories will be coming directly from the protein content available in chicken breast. A single 100 grams serving of a typical chicken breast effectively contains around 23 grams of pure protein, and this protein also makes up 90 percent of all the calories available in it as well. Add to that the fact that it has practically zero carbs and a mere 11 percent fat content and you can easily see why it is so important to include it in your diet plans as far as build muscle mass is concerned.

4. The importance of including lean beef in your diet plans

Beef is an excellent muscle building food due to the fact that it contains around 23 grams of pure protein per 100 grams serving.  Beef is a kind of protein-packed food that also contains essential amino acids along with iron, and vitamin B. Apart from that, it also contains a substance known as ‘creatine’. This is a nitrogenous organic acid that actively supplies energy to our muscles. Lean beef is an excellent choice to keep your heart healthy.

5. Cottage cheese (paneer)

Surprised, aren't you? Well, it's true! A number of bodybuilders out there opt for cottage cheese. However, it is also rich in fat. So opt for a low fat or fat-free version of cottage cheese. Half a cup of low-fat paneer contains 14 grams of protein and less than 2 grams of fat. What's more, paneer is delicious! So this is a win-win situation for you.

6. Almonds

Almonds are a highly nutritious snack that is a pretty rich source of vitamin E, magnesium calcium, and potassium. They also contain around 22 grams of protein in a typical 100 grams serving (13% of the protein in total calories). They also leave you feeling pretty full so that you don’t over-eat while being on a strict dietary regimen.

7. Lentils

Lentils are yet another rich source of protein. Not only they improve digestion but also help maintain a strong and healthy heart. Its high protein content (100 grams contains 25 gram of protein) makes it an ideal food for anyone trying to build muscle mass.


8. Eggs

This protein-packed food simply can't be missed!

For any person who is on a fitness spree, eggs are a must. They will help you gain better muscle mass, improve your overall strength and not just due to protein, cholesterol in the yolk also plays an important role.
eggs are rich in vitamin b12

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Pure Whey Protein Powder- The Top Protein Powder For Building Muscles

How do you choose a whey protein powder? Do you go on the recommendation of your buddy at the gym and take what he takes? Do you pick the bottle with the shiniest, most cutting-edge label? Do you go by what tastes good or what’s on sale at your local GNC?

The truth is, these are serious questions. You know that taking whey protein at the right times of day can make all the difference in between building an extra half-inch on your arms or adding 20 pounds to your personal best on the bench press. But not just any whey will do. There are great whey protein products and there are not-so-good whey protein products. And being able to tell the difference between them can be critical to your gains.

The first step in determining whether your protein is worthy is to give yourself a pat on the back. You’ve recognized whey’s benefits and have included it in your daily regimen. Just to review, whey is enormously beneficial for several reasons, including amino acid and microfraction content (more on that in a minute) and digestion rate.

Bodybuilder men and women are always looking for the protein supplement which would help them to build up body muscles speedily and effectively.  Good amount of research is going on to determine the best protein powder for building body muscle.

There are differences of opinion regarding the best protein powder. Many protein forms, in both vegetarian and non-vegetarian food forms, have been tried for this purpose. No one has arrived at a unanimous conclusion till date.

Pure Whey Protein Powder- Still The Number ONE Protein Powder

Pure whey protein powder is still considered to increase muscle growth. It’s a milk protein powder. Whey protein is present in milk along with the other milk protein- Casein.

A coagulant, mostly in the form of Renin is added to the milk to separate Whey protein from Casein. The Casein protein turns into curd. The Whey protein separates out. Whey protein is the water-soluble protein in the milk, whereas Casein is insoluble in water.

Pure whey protein powder is highly acceptable and trusted protein supplement. It is used as the protein supplement for normal persons also, who are suffering from protein malnutrition and are in need of protein supplementation therapy. It is a water-soluble protein. This increases muscle protein synthesis at the fastest rate since it gets absorbed and assimilated in the human digestive system in record time.


Whey protein powder contains a very high amount of L-cysteine. It is a form of body muscle building amino acid. L-cysteine is very useful in correcting protein deficiencies, which mostly occur during aging. Chronic diseases such as Diabetes and other debilitating conditions also cause protein deficiency. L-cysteine very effectively alleviates this protein deficiency in the human body.

Whey protein also helps in losing excess body fat. This is the function of protein supplements. Whey protein powder helps in losing excess body fat and increase muscle density by increasing protein synthesis. Addition of extra protein in daily nutritional intake automatically results in body fat loss.

Whey protein powder is the most cherished protein supplement for bodybuilders. Whey protein powder is still considered as the best protein powder for building muscles.

This is the safest and best protein powder. It does not cause any harm to liver or kidneys. But whey protein powder should be used with caution in cases of pre-existing liver or kidney problems.

This is best for promoting muscle mass gain. Whey protein powder also helps in faster recovery. The Whey protein powder in Whey isolates form provides maximum protein concentration of premium protein powder to increase muscle growth.

Best Protein Powders And Their Types

There are many types of protein powders. These protein powders are considered as best protein powders. These are made from different sources.

Protein powder to increase muscle growth is concentrated source of protein. They are made from animal or plant foods. Some of these best protein powders are fortified with the addition of vitamins and minerals.

Milk protein Casein is considered as best protein powder for men. Casein is digested and assimilated slowly by forming a gel, when it comes in contact with stomach acid, in the stomach. This results in gradual and much steadier exposure of muscles to the amino acids. Casein protein is considered as best protein powder for building muscle, just next to whey protein.

Egg protein is also well known for being an excellent animal food source of premium quality protein. Eggs have highest protein digestibility among all whole foods. Egg protein gets digested slowly. It provides a full stomach feeling for a long duration of time and helps in controlling appetite. Eggs are the best protein for building muscles because it provides all nine essential amino acids, which cannot be synthesized by the body.

Pea protein has proved itself as good protein to increase muscle growth. It works as effectively as any animal source protein.

Hemp protein powder is now becoming popular as best in the respective category. Hemp is a plant-based protein supplementation for the bodybuilders. It is fortified with Omega 3 fatty acids. It also contains several essential amino acids. Hemp protein powder is a well-digested plant source protein, to increase muscle growth.

Brown rice protein is one of the best protein powders for men.  Brown rice protein powder helps in building muscles as best protein powder.

Pure whey protein powder is made by mixing two or more than two proteins from a plant source. It may be a combination of Brown rice, Peas, Alfa Alfa, Hemp, Chia seeds, Flax seeds, Quinoa, and Artichoke.

This mixed plant protein powder is an only powder which tends to be digested more slowly than other animal source protein powders. Plant-source protein powder has higher fiber contents. This may inhibit the availability of amino acids to the muscle tissues, especially immediately after exercise.

The best protein powder for building muscles is a combination of pure whey protein powder, pea rice blend of protein, with digestive enzyme supplements, to increase the speed of digestion and absorption of protein for a higher rate of protein synthesis. This combination should be a quantity of 60 Gms in one serving to builders of body muscles.

Best protein powder to build muscle may vary from individual to individual. One has to try and decide for the best after seeing the results.

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Top Execute Muscular Strength Exercises For Perfect Body

Every exercise in your strength program has a purpose — to help you build strength and muscle, burn fat and improve your fitness. While there’s a time and a place for nearly any exercise under the right circumstance, some movements are simply more effective than others. And it should be no surprise that the ones that build a foundation for skills that you’ll use in everyday tasks will be the most beneficial for improving your fitness and quality of life.

So how does a lifter ensure they’re making all the right moves? If you’ve plateaued or aren’t seeing the results you’re banking on, it’s time to get back to basics with these five moves. From increased strength, better core stability, greater athleticism and improved overall health, these key exercises need to find their way into your routine.

Advantages of Muscular Strength Exercises:

The entire workout plan here is discussed in the whole body where one can decrease or lose fats with slight or no effect on body muscles. In case, if this is your first time to take involve in this workout or just desire to leave your earlier lifestyle. The practice employs all other known usual muscular strength exercises including core, strength, and cardio training among several others. This is not easy to need you to leave the comfort zone if you want to get the best result in that duration. You are advised to set a personal goal and deadlines for meeting them as you exaggerate your workouts as time goes by.

Therefore, let’s glance at what occurs while you are in gym training? The total number of workout you do a number of calories you will burn and then your body will require the same amount of calories or even more help you out. However, after spending some workout routine in the muscular strength exercises, you will see the outcomes in few months.

You will see the time when your body will adopt the habit of eating more than you were taking earlier.Muscular strength exercises could be an immense harmonizes to cardiovascular trainingwhen it comes to weight loss. Beside this, it also a significant exercises to combat back problems, bad posture, and other ills.

Try These Muscular Exercises:

1: Pushups for Upper-Body Strength:

Pushup initially acts the pectoral muscles of the chest, beginning straightly under the neckline. Preparing the chest muscles permits you to expand your arms with additional force, providing you the power to do more pushups. Bench press more weight or swim longer distances. Pushups also reinforce the triceps, situated at the back of your arm, and the deltoids at the front of your shoulder. In case your upper body is not physically tough, then doing just some may be difficult for you initially. In the beginning, you can start just with one or two sets of 10 reputations. You can enhance the number of reputations after some weeks of practicing. You can execute Pushup twice every week to make endurance and upper-body strength.

 2: Arm Workouts with Weights:

Lifting weight is a common method of exercise to build muscular strength and endurance in the arms. For this, you can use dumbbells to strength-train every arm particularly or barbell to train both arms at once. Begin with a usual strength-training schedule. Execute two to three sets of 12 repetitions using weights that are almost 20 pounds or less. Since gradually enhance the weight of your dumbbells or barbell and the total of sets you carry out to augment both strength and endurance. Take into account that if you train your arms individually, the strength and muscular endurance of every arm will vary somewhat.

3: Lunges and Squats:

Lunges and squats build strong, powerful legs when executed commonly. Each exercise works the glutes, hamstrings, quadriceps and the gastronomies and soleus muscles of the calves. However, when these muscles are powerful, and you have the better stamina you will be capable to run longer distances at higher speeds with full power. Beside this, you can too execute squats and lunges during holding dumbbells in each hand. Implement three to five sets of 10 lunges or squat each other day to enhance the strength and make muscular endurance in your legs.

 4: Martial Arts and Boxing: 

One of the writers, who write for shape, recommends martial arts and boxing as high-intensity activities that enhance endurance and strength. This takes muscular strength to strike a punching bag or another boxer forcefully, and this may take stamina to last 12 rounds in a boxing ring.
Martial arts classes, educate students to fight with their hands, arms, legs and with weapons, even the utmost skilled. The martial performer will be conquered by his challenger if he lacks potency and endurance. With both sports, you’ll constantly construct physical strength and resistance by repeating an assortment of strength-training, mental-conditioning, and cardiovascular activities. Moreover, Practice with an educated professional at a local boxing or martial-arts school.. This will help you to obtain the utmost results from your workouts.

   5: Plank

Works: Shoulders, chest, abdominals, lower back, buttocks, thighs

 Lie down on the base, hands clasped ahead of you approximately under your forehead, toes tucked under. Maintain the stability on your forearms and toes. Twitch your abs in so your inferior back does not drop. Your hips do not drop.Push up to stable on your forearms and toes. Pull your abs in so your lower back does not slump and your hips do not plunge. Concentrate on maintaining your torso straight and your abs pulled in to support you and keep for around 10 counts.

However, to keep up your muscles, intend for 20 minutes to have strength-training exercises two to three times a week―with as a minimum one day off in amid workouts so your muscles have time to rest, get well, and grow. You have not earlier used weights or if you are not in proper shape. Begin training with lightweights (when they are called for) of two to five pounds and do fewer sets. Long distance running is a play that needs muscular endurance and is a significant part of muscular strength exercises.

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How to build muscle quickly – 10 Tips For Insane Muscle Gain

ne of the most frustrating elements of fitness is that it can be very difficult to gain a significant amount of muscle mass. We’re not talking about being a bodybuilder here, but 5-10lbs of new muscle would be a welcome addition to the physiques of most gym goers, at least on an aesthetic level.

Thankfully, gaining muscle isn't that difficult, you just need to know how to go about it in the right manner. There are a few basic principles that, when used in conjunction with one another, almost certainly lead to the growth of significant new muscle.

First it’s important to understand the basic physiology of muscle gain. Contrary to popular belief you don’t actually get bigger and stronger in the gym. Instead, it's your body’s response to the muscle damage you inflict during a workout that leads to muscle growth.

Tip 1. Eat regularly, every two to three hours or so. Your body can only absorb a certain volume of nutrition during each meal, so eat often. Also, remember breakfast.

Tip 2. If you are not gaining 1 – 2 pounds of muscle a week, you are not getting enough calories, and need to add more to your diet. There are many good calorie calculators online that you can use as reference.

Tip 3. You have probably heard that protein is important for muscle growth, and that is absolutely true. You should try to get somewhere around 40 – 60 grams of protein with every meal. This of course depends on your weight.

Tip 4. Aim to get about 60 -80 grams of carbohydrate with every meal as well. Carbs play a big role in giving you energy.

Try to get most of your food from whole foods, like meat, vegetables, nuts and seeds, fruits, etc. And stay away from foods like cereals, cookies, and foods with a lot of additives. High intake of fruit and vegetables in also very important.

OK, that’s it for the food, now lets’ get into the workout itself…

High intensity is the key to fast muscle gain. You should treat your body building workout routines like it’s a job that you have to work hard on in order to succeed. With every set, you should push yourself to the point of fatigue, No excuses.

Tip 1. Treat your first and your last set, like it is the last one you will ever do. Give it your max!

Tip 2. Always have your end goal in mind. You must know where you want to go, if not you will never know when you have arrived. Hold a clear image of your ideal body in your mind.

Tip 3. Lifting the same weights week after week will make your muscles lazy, and you are the one to blame. You should gradually increase the weights that you lift, always give your muscles reasons to grow. You should be able to do 2 – 3 sets, but no more!

Tip 4. Your muscles will not grow in a slow 2 hour session at the GYM, your muscles grow when you force them over a short time span. So when you lift you should always do so as fast as possible without straining your posture.

Tip 5. Exercises such as bench press, squats, dead lifts, rows and military presses are among the top body building exercises.

Tip 6. Don’t over exercise yourself, remember to give yourself adequate rest in between your sessions. THIS is when your muscles build new tissue. You need to feel your way to what is the right amount of rest days for you. Remember if you feel the previous workout in your muscles as pain or soreness, etc, you need more rest!

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Full Killer Leg Workouts For Obtaining Desirable Legs

Well, first thing first, they walk us around the whole day, and yet most people dedicate too little time in taking care of them.

Legs are probably the hardest part of body to both build and shape.

That’s because even if your goal is to bulk up, you probably won’t.

Now, if you’re certain of your goal and are willing to give your 100% to build better legs, you’re in the right place.

I’m giving my everything to help you achieve what you crave for, including working out right, learning the best leg exercises and eating for muscles, all of that spiced up with my tips and tricks.

Step by step, rep by rep.

You’re not only getting the best leg day exercises, but you’re getting them packed together with every single aspect that affects leg muscles to grow and take a nice and lean shape.


Benefits of Leg Workouts

Legs muscles consist of three major muscle groups, which are quadriceps, hamstrings and adductor muscles. There are several benefits of working these muscle groups, some of which are

    Increase in muscle mass

When a person performs leg workouts consistently, it results in the release of several muscle building hormones that usually does not occur while performing the upper body workout.

    Faster weight loss

Increase in your muscle mass by doing rigorous leg workouts does not just builds up the muscle mass but also ensures that your metabolism is boosted up, leading to a rapid weight loss, while retaining the muscles.

    Improvement of functionality

Strong legs are needed in every sphere of life, you need legs to walk, run and enjoy the simple pleasures of life. Having a good leg workouts routine only ensures that you are able to lead your life happily by enhancing your leg strength.
Leg workouts for weight loss

As mentioned earlier leg workout does not simply makes you appear muscular but also helps in losing weight effectively. Some of the common leg workouts that are popular when it comes to shedding weight are

#1. Squats

Squats are undoubtedly the first leg workout that comes to everybody’s mind for losing weight. To do a basic squat you must stand tall and keep your feet hip distance apart, while your knees, toes, and legs facing forward. Now bend your knees and raise your hip backward in such a manner as if you are going to sit on a chair. During this, your weight must come on your heels. Do 6-8 reps of this exercise and do it in the sets of 2-3.

#2. Front squats or kettlebell goblet squats 

Front squats also known as goblet squat is a more extensive form of squat that helps in gaining extra mobility and strength in your lower body, while rapidly making you lose weight. For doing this workout you need a kettlebell or bar with weights. Hold the bar or kettlebell in front of you by keeping at shoulder width apart. Now remove your thumb and last finger from beneath the bar and keep a relaxed open palm. Now step forward and take a breath and hold it towards the bottom to maintain the core tightness. Now flex your knees and hips slowly. Do 2-3 sets of this exercise.

#3. Lunges

Lunges are very simple leg workouts that can be performed anytime anywhere. They show their effect in no time and are a great strength training as well as weight loss exercise. For performing lunges correctly you need to keep your upper body straight, with your shoulders relaxed, while staring in front of you straight and keeping your core engaged. Now take a step forward with one leg, and lower your hips till both knees are bent at an angle of 90-degrees. Your front knee should be directly above your ankle while avoiding the other knee from touching the floor. Your weight must be restricted to your heels while you push back to your initial position.

#4. Deadlifts

Deadlift is a miraculous workout that strengthens your overall body while helping in shedding the excess fat. For performing this exercise keep your feet flat on the floor, bend the knees slowly and grab the bar while keeping your hand’s shoulder with apart. You can either have a double overhand grip or a reverse grip (allows heavier lifting). Keep your head in a straight and neutral position while looking forward. Keep your chin up and back straight. Now lift the bar using your legs and moving your hips forward, while driving the bar upwards as powerfully as possible. Your spine should be kept strength from the start to the end.

#5. Glute-Ham Raises

This leg workout helps in working your hamstrings and your entire posterior chain. You need a GHR bench for performing this exercise. You must begin by setting up the knees directly or slightly behind the pad, with feet firmly on the platform while keeping the calves slightly pressed against the upper ankle hook. Now start by keeping your upper body perpendicular to the ground. Now squeeze your hamstrings, glutes, and abs under control until your torso is the perpendicular floor. Now return to the initial position by pushing the toes into footplates. Make sure your glutes remain contracted while doing this.

How to get perfect legs in a week

Leg exercises are a little rigorous and require dedication and will to perform them. However, your dream of attaining stronger and perfectly shaped legs can be accomplished within a week or so by following the right steps.

    -Keep yourself hydrated

It is important to stay hydrated before beginning any exercise routine to avoid any muscle tearing and muscle wasting.

    -Eat the right food in smaller portions

In order to obtain killer legs, you must avoid junk food and include more fruits, vegetables, and protein in your diet, which preferably should be taken every 4 hours in smaller portions.

    -The exercise routine for perfect legs in a week

For obtaining the desirable legs in a week or two you must include a mix of cardiovascular and strength training (Circuit training). This includes running, jogging followed by 20 stiff deadlifts, 20 side lunges, 30 jumping jacks, 20 step-ups, 25 squats and 12 walking lunges for 3 circuits. These circuits may be increased as you approach day 7 and the number of squats, lunges should also be increased significantly to see better results in a short time.

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The 18 Top Dumbbell Exercises For Biceps !

If you're just as focused on your appearance as building strength and mass — and there's nothing wrong with that — there's no better place to start than your biceps. The muscles are composed of a long and short head, which team up to handle movements like flexing, and curling, that make your arms pop.

The biceps take up a ton of prime real estate on the front of your arm, and they're probably the easiest part of your body to show off no matter the situation or who you're trying to impress. Whether you rock a dress shirt or a tank top, a strong set of guns are sure to make waves.

To help you hone those arms, we created this list of 18 go-to moves to work your biceps. Some of these are classics; some are new. Some are a grind; some are fun. Some hit the long head of the muscle; some focus on the short head.

Pick the ones you like (and maybe some that you don’t), and use them to pump up your arms — and fill out your sleeves.

1-One-at-a-Time Biceps Curl
2-Alternated Biceps Curl
3-Inner-Biceps Curl
4-Biceps Curl
5-Hammer Curl
6-Seated Alternated Biceps Curl
7-Seated Biceps Curl
8-Incline Alternated Biceps Curl
9-Incline Biceps Curl
10-Incline Biceps Bench Curl
11-Concentration Biceps Curl
12-Seated Inner-Biceps Curl
13-Seated Concentration Curl
14-Seated Isolated Dumbbell Curl
15-Preacher Biceps Curl (Supination Grip)
16-Preacher Biceps Curl (Neutral Grip)
17-Bench Alternated Biceps Curl
18-Supine Biceps Curl

Biceps Curl

Of all the dumbbell exercises for biceps, the biceps curl is the most important to learn as it is the foundation that most of the other dumbbell exercises are based. Learn and practice this biceps exercise first.

• Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise both dumbbells until they reach your shoulders’ height and slowly lower them back down after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                    One-at-a-Time Biceps Curl

• Grab one dumbbell in each hand, palms facing forward.
• One arm at a time, raise one dumbbell by curling your elbow and lower it back down after a short pause.
• Alternate hands after the full motion is completed.

                                                                        Alternated Biceps Curl

• Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                            Inner-Biceps Curl

• Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise both dumbbells until they reach your shoulders’ height and slowly lower them down after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                                    Hammer Curl

The dumbbell hammer curl is one of the most important dumbbell exercises for biceps and has many variations.

• Grab one dumbbell in each hand along the sides of your body, palms facing your body.
• Raise both dumbbells by curling your elbows and lower them down after a short pause.
• Keep your upper arms still throughout.

                                                                Seated Alternated Biceps Curl

• Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                            Seated Biceps Curl

• Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise both dumbbells until they reach your shoulders’ height and slowly lower them down after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

 Incline Alternated Biceps Curl

• Sit down on an inclined bench and hold one dumbbell with each hand down, palms facing each other.
• Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                             Incline Biceps Curl

 

• Sit down on an inclined bench and hold one dumbbell with each hand down, palms facing each other.
• Raise both dumbbells until they reach your shoulders’ height and slowly lower them back down after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                      Incline Biceps Bench Curl

• Sit down on an inclined bench and hold one dumbbell in each hand down the sides of your body, palms facing each other.
• Raise both dumbbells until they reach your shoulder levels and lower them back down after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                         Concentrated Biceps Curl

• Stand behind an inclined bench and rest one arm on the back support while holding a dumbbell, palm facing up.
• Raise the dumbbell up to your shoulder and lower it back down after a short pause.
• Only your lower arm should move throughout the exercise.

                                                                         Seated Inner-Biceps Curl

• Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise both dumbbells until they reach your shoulders’ height and slowly lower them back down after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                      Seated Concentrated Curl

• Sit on a bench, rest one arm against your thigh and hold a dumbbell with that hand down between your legs, palm facing the other leg.
• Raise the dumbbell until it reaches your shoulder and slowly lower it back down after a short pause. Alternate after a set.
• Try NOT to jerk your upper body in en effort to help you lift the weight.

Seated Isolated Dumbbell Curl

• Sit on one end of the bench, hold one dumbbell with your hand and place that hand’s elbow (extended) against the front of your thigh.
• Raise one dumbbell until it reaches your shoulder’s height and slowly lower it back down after a short pause. Alternate after a set.
• Try NOT to jerk your upper body in an effort to help you lift the weight.

                                                         Preacher Biceps Curl (Supination Grip)

• Place one upper arm against the arm pad the other at a 90 degree angle and grab one dumbbell on each hand, palms facing up.
• Raise the dumbbells alternatively until your forearms are parallel to the floor and lower them back down alternatively after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                Preacher Biceps Curl (Neutral Grip)

• Place one upper arm against the arm pad the other at a 90 degree angle and grab one dumbbell on each hand, palms facing each other.
• Raise the dumbbells alternatively until your forearms are parallel to the floor and lower them back down alternatively after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                   Bench Alternated Biceps Curl

• Lie face down on a high bench and hold one dumbbell with each hand straight below your shoulders.
• Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                                 Supine Biceps Curl

• Lie down on your back on a bench and hold one dumbbell on each hand on each side of the body, below body height, palms facing up.
• Raise the dumbbells until they reach your body’s height and slowly lower them back down after a short pause.
• Breathe out when lifting and breathe in when lowering back.

All Exercises 3-4 Sets/ 10-12 Reps/ 1 Min Rest Between Sets !

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Top Chest Training Trio

Exercises that define and sculpt your chest help you look your best at the beach or the gym. They can also help you do a variety of daily tasks, like lifting or pushing objects. On top of all that, while you improve your look and strength, you lift your mood, too.

Working out the chest means working out the pectoral muscles, better known as the “pecs.” While the pecs are the largest muscles in the chest, there are actually several smaller muscles that support the pectoral muscles, including the latissimus dorsi muscles (or “lats”) on the sides of the chest and the trapezius muscle around the shoulders.

Here’s a look at some top exercises to build your strength and size while helping support your overall daily movement.

The first would start with presses and following up with flyes, while the second one would put the presses between some flat dumbbell flyes. In this routine, you’d have to pre-exhaust your muscles in the beginning and post-exhaust them in the end. There is also a third routine useful for pre-exhausting your pecs – both flyes before your presses.

#1. Incline Dumbbell Press

The incline dumbbell press serves to develop your upper chest muscles. To perform it, lie on your back on an incline bench on a 30 or 45 degree angle with two dumbbells over your upper pectoral region. Extend your arms and lower the dumbbells down until they’re near your shoulders. Press up and extend your elbows, but don’t lock them out. When you press up, don’t allow your weights to move forward. When you get to the top of the movement, the dumbbells should be right over your collarbones. If you can’t do these for some reason, try the incline barbell press, hammer strength incline press or selectorized machine incline press.

#2. Flat-Bench Dumbbell Press

The flat-bench dumbbell press serves to develop all your chest muscles, especially the ones in the middle. To perform it, lie on your back on a flat bench with a dumbbell in each arm, just outside of your chest. Your elbows need to be bent and your palms should be facing forward. Squeeze your pectoral muscles and extend your arms, pressing the weights right up over your pecs. Your palms should continue facing forward during the entire movement. When you get to the top, don’t lock out and don’t bang your dumbbells together. Put them down and do the adequate number of reps. If you want to keep strain off your shoulder joints, make sure your upper arms and your body are at an angle between perpendicular and parallel to your body. This means that your elbows won’t be perfectly aligned, meaning they should stick out to the sides, but not perfectly. Alternatives to the flat-bench dumbbell press are the barbell bench press, hammer strength chest press and selectorized machine chest press.

#3. Incline Dumbbell Flye

The incline dumbbell flye develops your outer and upper chest. To perform it, lie face-up on an incline bench with two relatively lightweight dumbbells. Hold them together over your head and make sure your palms are in and your elbows are bent, but only slightly. Lower the weight down and out to your sides until your chest starts stretching. Squeeze your pecs and return the dumbbells to their original position, and don’t forget to contract and squeeze your chest at the top.

You can vary the bench incline from one workout to another, or even between sets in a single workout, to hit the chest muscle from different angles while making sure your upper pecs still bear the brunt. Do your first set at 45 degrees and then lower the bench by a notch with every set. When it gets to a notch above flat, move on to the next exercise. Alternative exercises are the low-pulley cable crossover and the incline cable flye, both of which also hit your inner pecs due to the nice and constant tension.

#4. Flat-Bench Dumbbell Flye

The flat-bench dumbbell flye hits the outer and middle parts of the chest. Lie on your back on a flat bench with two dumbbells in your hands, held with a neutral grip. Extend your arms above your pecs and bend your elbows just a bit. Lower the dumbbells slowly in a wide parabola to the sides, and make sure that your elbows don’t move from that slightly bent position throughout the exercise. When you feel your chest stretching, stop and contract your chest muscles to return to the beginning of the movement.

If you want to intensify the activity in your inner pectoral region, rotate your wrists so that your palms are turned toward you at the top of each rep. This is called supinating. Also, you may want to squeeze your pecs together for a second or two when you get to the top. Alternatives to this exercise are the flat-bench cable flye, the machine flye, the pec deck and cable crossover, but these exercises also activate the inner pecs because of the constant pull that cables and machines give you.

So, with all that in mind, here are the three chest workouts you’ll want to try in order to spruce up your chest. Do them in the listed order over the course of the next three chest days. If you don’t want to do all three, pick your favorite and do that one as your chest training. Note that all the dumbbell exercises in this routine can be switched out with the appropriate cable, barbell or machine exercise as long as they hit the same muscles.

WORKOUT #1

    1-Incline Dumbbell Press: 4 sets, 8 reps each.
    2-Flat-Bench Dumbbell Press: 4 set, 10 reps each.
    3-Incline Dumbbell Flye: 3 sets, 12 reps each.
    4-Flat-Bench Dumbbell Flye: 3 sets, 15 reps each.

WORKOUT #2

    1-Flat-Bench Dumbbell Flye: 2 sets, 15 reps each.
    2-Flat-Bench Dumbbell Press: 4 sets, 6-8 reps each.
    3-Incline Dumbbell Press: 4 sets, 8 reps each.
    4-Incline Dumbbell Flye: 3 sets, 12-15 reps each.
    5-Flat-Bench Dumbbell Flye: dropset with 8-10 reps each. – Start this exercise with a weight that will let you lift it 8-10 times at most. Go to muscle failure with it and then put the dumbbells down and take the following lighter set. Keep following the rack and getting to lighter and lighter weights until you go to full exhaustion with the lightest dumbbells.

WORKOUT #3

    1-Incline Dumbbell Flye: 4 sets and 12-15 reps each, superset with incline dumbbell press for 4 sets, 8 reps each.
    2-Flat-Bench Dumbbell Flye: 4 sets, 12-15 reps each, superset with flat-bench dumbbell press for 4 sets, 8-10 reps each.

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Best 4 Week Workout For Brutal Ripped Arms

How To Build Muscle and Burn Fat...FAST!!

Training arms is fun. Really, it's just so much fun knowing that with each passing workout they get bigger and bigger.

Unlike legs, which can be brutally hard (Which explains all the big arms and little legs out there), training arms is super exciting and requires little work (relative to big muscle groups such as the back and legs).

Sometimes, I just get the urge to add a little more size to my arms and just train the hell out of them. I'll usually get this way just before summer when I know my arms are going to hanging out of a t-shirt.

I get a ton of questions about how to build big arms so, I thought, why not put together a quick and dirty arm training program. So, for this month's workout, I thought I'd pass on a 4 week arm routine.

The first thing I have to say about building big arms is that they need to be given priority over everything else. What you want to do is train them first in your weight lifting cycle and you'll only train arms and nothing else. This way, you give them 100 percent of your effort and attention. Rest assured that once you start to do this, your arms will start to grow (assuming your diet is in place). 

 

WEEK 2, 3 and 4 will be uploaded shortly

A Note On Rest and Tempo

It is well advised to perform each lift as quickly as possible while absolutely controlling the negative/lowering phase of each lift.

Time under tension is a critical factor in any hypertrophy phase, and ideally you want sets lasting between 40 and 60 seconds.

Rest periods should be between 75 and 90 seconds for your “A” exercises and between 45 and 75 seconds for the remainder of the program. Once you feel like you’re ready to go, move on to the next set.

On the high rep “D” exercises, use intra-set rest as much as necessary. Your goal is to get all the reps in..

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Chest Workout 40 Minutes Complete With 6 Top Exercises

 To grow a big, wide chest you need to challenge your pecs in ways they have not been challenged before. Which is why doing three sets of ten barbell bench press every Monday and little else is never going to be enough to build impressive pecs.

So if you’re struggling to add chest size, try this six-move session that targets your chest muscles from a variety of angles and through different rep ranges to hit as many muscle fibres as possible. Do the moves in order, and prioritise proper form throughout.

Expert tip This session starts with two moves done as straight sets. Go as heavy as you can while maintaining good form. This will get your chest muscles firing hard, which means you can then work them even harder with the final four moves, which are split into two supersets, to increase the muscles’ workload while minimising rest to fatigue as many muscle fibres as possible.

This multi angle workout will shock your chest into growing bigger, stronger and wider.

Close-Grip Bench Press

How to:

• Lie back on a flat bench. Using a close grip (shoulder width), lift the bar from the rack and hold it straight over you with your arms locked.
• As you breathe in, come down slowly until you feel the bar on your middle chest.
• After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles.
• Lock your arms in the contracted position, hold for a second and then start coming down slowly again.
• Repeat the movement for the prescribed amount of repetitions.
• When you are done, place the bar back in the rack.

Sets: 5 Reps: 10 Rest: 60 sec

Dumbbell Pull-Over

How to:

• Place a dumbbell standing up on a flat bench.
• Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface.
• Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench too.
• Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms pressing against the underside one of the sides of the dumbbell.
• While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
• Bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
• Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions

Sets: 5 Reps: 10 Rest: 60 sec

Incline Dumbbell Bench Press

How to:

• Lie back on an incline bench with a dumbbell in each hand on your thighs. The palms of your hands facing each other.
• Using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
• Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you.
• Keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
• Lock your arms at the top, hold for a second, then start slowly lowering the weight.
• Repeat the movement for the prescribed amount of repetitions.
• When you are done, place the dumbbells back on your thighs and then on the floor.

Sets: 4 Reps: 12 Rest: 30 sec

Incline Dumbbell Flye

How to:

• Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
• Extend your arms above you with a slight bend at the elbows.
• Rotate the wrists so that the palms of your hands are facing you.
• Breathe in and start to slowly lower the arms to the side while keeping the arms extended and rotating the wrists until the palms of the hand are facing each other.
• As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other.
• Repeat for the recommended amount of repetitions.

Sets: 4 Reps: 12 Rest: 60 sec

Standing Cable Flye

How to:

• Place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
• Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist.
• With a slight bend on your elbows, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest, breathe in.
• Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
• Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.

Sets: 3 Reps: 15 Rest: 30 sec

Reverse Dumbbell Flyes

How to:

• Lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
• Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes.
• Slightly bend the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling.
• The arms should be elevated until they are parallel to the floor.
• Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
• Repeat for the recommended amount of repetitions.

Sets: 4 Reps: 12 Rest: 60 sec

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The Full Library Workout Of The Free 8 Week Dumbbell Challenge

Here is the full 8 week dumbbell challenge all on one page.  I wanted to make the challenge easily accessible from one spot.  Remember always start with Day 1 ~ Sculpt The Body of Your Dreams and move through the program as it is laid out.  If you should have any questions, concerns, challenges, successes throughout this challenge please feel free to share them in the comment section below each post.  I hope you all learn a lot from this 8 week challenge and enjoy it as much as I do.  Now off to your 8 week dumbbell challenge!

Remember, ” Muscle is a twenty-four-hour furnace, allowing you to burn more calories even at rest.  Muscle is the body’s major metabolic booster.  The famous “yo-yo” dieting syndrome is a result of muscle loss, if you diet without exercising, you lose muscle along with fat and the loss of muscle tissue translates into a slowdown, sometimes a shutdown of your metabolism.  Eating less will help you lose weight, but building muscle will help you keep it off.”  ~ Judith Sherman

So here is how this challenge is going to work 

    -This challenge can be started at anytime.  Always start with week 1, week 2, week 3…week 8 and so on.  Once you start the challenge, continue on it for 8 consecutive weeks.
    -For your next  8 weeks, I have pre done daily posts with the exercises that you need to do for your specific week.  Each week you will be given a dumbbell routine on Monday, Wednesday & Friday and a stretching routine on Saturday/Sunday.
    -A library of workouts can be found under the “coaching” tab at the top of this website under “Free 8 Week Dumbbell Challenge”  I am doing this as I go and the start date is January 7, 2013 so please note that the library won’t be complete until 8 weeks from that date.  Follow along with us!  We will be doing updates on our Facebook Page as we work our way through this program.
    -I will include an animated image (courtesy of an amazing free site dumbbell-exercises.com &ball-exercises.com) showing you how to do the exercise.
    -The only equipment needed is an exercise ball and dumbbells.
    You will get 4 workouts a week showing you how to do the exercises:  3 dumbbell workout routines and 1 stretch workout routine.
    -So if I work your chest and arms, then I will not work them the next few days and so forth.  I will work different muscles throughout this program.
    -Support can be found at any time in the posts below the animated exercises in the comment section that reads “Join The Conversation” & on our Facebook Page.  Every comment will be answered.  Share your support, successes, challenges, questions, and feedback in this section.
    -Incorporate this exercise program into your daily exercise routine and you will be amazed how tone and fit you can get in 8 weeks!
    -Don’t have an exercise routine?  Start out with this 8 week challenge and you will see results!
    -Please sign in (below) so we can get to know you better.  If you would like to submit a before and after picture, fill the form out below!  We would love to see your transformation! (this is not required)
    -Once your 8 week Dumbbell Challenge is done, challenge yourself again for another 8 weeks but increase your weights to intensify your workouts!

Before You Get Started

It is important to note that not all exercises are suitable for everyone.  Before attempting a new exercise take into account factors such as flexibility, strength, and overall health to determine whether or not a particular exercise is appropriate for you.
This, like any exercise, is inherently dangerous and can result in personal injury.  Any injury sustained from proper or improper use of this exercise program is solely the responsibility of the exerciser.  Whole Lifestyle Nutrition and its partners disclaim any liability from injury sustained from the use of this exercise program and suggest that you consult your professional healthcare provider before attempting any exercise or exercise program.

Day 1
Week 1
Monday ~ Arms, Chest, Shoulders, Abs
Wednesday ~ Legs, Buttocks, Calves, Abs
Friday ~ Arms, Chest, Back, Shoulders
Saturday ~ Full Body Stretch
Week 2
Monday ~ Legs, Buttocks, Inner Thighs, Calves & Abs
Wednesday ~ Arms, Chest, Back, Shoulder & Abs
Friday ~ Abdominal Workout
Saturday ~ Full Body Stretch
Week 3
Monday ~ Arms, Chest, Back & Shoulders
Wednesday ~ Legs, Buttocks, Calves & Legs
Friday ~ Arms, Chest, Back & Shoulders
Saturday ~ Full Body Stretch
Week 4
Monday ~ Legs, Buttocks, Calves & Abs
Wednesday ~ Arms, Chest, Back & Shoulders
Friday ~ Abdominal Workout
Saturday ~ Full Body Stretch
Week 5
Monday ~ Legs, Buttocks, Thighs & Abs
Wednesday ~ Arms, Chest, Back & Shoulders
Friday ~ Legs, Buttocks, Back & Calves
Saturday ~ Full Body Stretch
Week 6
Monday ~ Arms, Chest, Back & Shoulders
Wednesday ~ Legs, Buttocks, Thighs & Calves
Friday ~ Abdominal Workout
Saturday ~ Full Body Stretch
Week 7
Monday ~ Legs, Buttocks, Thighs & Abs
Wednesday ~ Arms, Chest, Back & Shoulders
Friday ~ Legs, Buttocks, Thighs & Calves
Saturday ~ Full Body Stretch
Week 8
Monday ~ Arms, Chest, Back & Shoulders
Wednesday ~ Legs, Buttocks, Thighs & Calves
Friday ~ Abdominal Workout
Saturday ~ Full Body Stretch

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Top 10-Minute HIIT Workouts

High-intensity interval training, aka HIIT, is one of the best ways to maximize your workout time. Burn a ton of calories and boost your metabolism in little time with celeb trainer Astrid McGuire's full-body HIIT workout. It may be only 10 minutes long, but it will leave you dripping with sweat. There's no equipment needed for the workout, so press play and get at it! And if you're looking for a longer workout, double your fun time with Astrid's 20-Minute HIIT workout!

Turbo fat torcher

This fat-burning workout, inspired by the US strength and conditioning coach JC Santana, lasts just a couple of minutes but forces your body to burn extra calories long after you’ve finished it. Do the exercises in order without stopping. Complete one round at first and build up to doing three rounds, resting for two minutes between rounds.
Unweighted lunge

Reps 12 each side

Take a stride forwards and bend both knees until they are at 90°, then push back up.
Unweighted squat

Reps 24

Lower until your thighs are parallel to the floor.
Jump lunge

Reps 6 each side

Lunge, then jump up. Swap your legs in mid-air and land softly to perform the next rep.
Jump squat

Reps 12

Squat, then jump up. Land softly and do the next rep.

Plyo Pec Builder

This is another Santana-inspired session, this time focusing on the upper body, and the pecs and triceps in particular. Do the moves in order and keep going until you fail on the press-ups. If you can’t complete ten reps of each move, lower the rep count to something achievable. Build up to doing three rounds in total.


Plyometric press-up

Reps 10

Lower into a press-up, then push up explosively so that your hands leave the floor.
Diamond press-up

Reps 10

Place your hands together so your index fingers and thumbs are touching.
Wide press-up

Reps 10

Place your hands double shoulder-width apart.

Press-up

Reps To failure

Perform as many standard press-ups as you can.

Sand Super Sprints

For the full version of this workout you will need a stretch of sand, so if you’re not already on a beach adding the time to get to one will probably push the workout length well over ten minutes! Fortunately, while sprinting on sand is super-tough, sprinting pretty much anywhere is still really quite hard, so you can always do this workout on grass at a local park if sand is in short supply.

This workout focuses on maximum effort and minimum distance. The sprints get shorter as you move through the circuit because your ability to go all-out will diminish. Complete five rounds in total, resting for one minute between rounds. To make it harder, lie on the ground before the start of each sprint.
Warm-up

Time 5min

Run a 40m course, building up gradually from gentle jogs to reps of 95% effort.

40m sprint

Reps 1

Perform an all-out sprint, pumping with your arms with your elbows bent at 90° to drive your legs. Walk back to perform the next sprint.

30m sprint

Reps 1
20m sprint

Reps 1
10m sprint

Reps 1
60-Second Six-Pack

Give your abs a quick blast with this 60-second circuit. The first move works your upper abs, the second works your lower abs and the final move works your side abs. Do as many reps as possible with good form in the allotted time, then move on to the next exercise. Do five circuits, resting for a minute between them.

Crunch

Time 20sec

Exhale before you crunch to engage your abs.

Leg raise

Time 20sec

Lie on your back, then raise your legs as high as you can, keeping them straight. Lower under control.


Knees to elbows

Time 20sec

Lie on your back. Bring your left elbow up to your right knee, then bring your right elbow up to your left knee. Continue, repeating that sequence.

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