here you will find a lot of amazing bodybuilding and fitness which will help you to get a great and healthy body.


Tuesday, April 30, 2019

Best Chest Exercises for Every Part of Your Chest

Is your chest lagging in a certain area? Here’s a list of exercises to help fill in that area of your chest…

Incline Bench or Dumbbell Press: (Upper Pectorals) Bench press at an angle of 30-45 degrees above the horizontal plain. Grip should be slightly wider than that of a regular bench press. Bar or dumbbells should touch the top of the chest before going back up.

Decline Bench or Dumbbell Press: (Lower Pectorals) Bench press at an angle of 30-45 degrees below the horizontal plain. Bar or dumbbell should touch right below the chest.

Dips: (Lower Pectorals) Parallel dip bars should be grasped firmly with palms facing down. Push body up until arms are straight next to the body. Dips can be done hanging or by machine depending on desired difficulty. Machines are used for assisted dips to help those who are not able to dip-press their own wait.

Flat-bench Dumbbell Flies: (Outer Pectorals) Holding a dumbbell in each hand vertically, there should be a slight bend at the elbows. Each dumbbell should be lowered with a slight bend in the elbow. Dumbbells should not reach behind the axis of the shoulders. Weight should be lifted back to the start position in a smooth manner.

Machine Chest Press: This exercise works your overall chest like a Barbell Bench Press. But the cool thing about this exercise is that it’s super easy to do drop sets on.

You can start with a heavy weight on the machine. Do as many reps as you can. Then keep moving the pin down to the next lower weight. Keep doing this until you’ve gone through the whole stack (or until you’re able to knock out 30 reps without stopping).

If you want all of these exercises put into a workout plan, I’ve whipped up a chest workout for you using the exercises mentioned above.

You won’t need to change up your entire routine. Just add this workout in once a week where you can fit it in. Shouldn’t take you more than 30 minutes to complete.

It will help you make faster gains on every part of your chest.


Monday, April 29, 2019

What Is The Best Time Of Day To Workout?

Finding time to exercise can be challenging, and the most important thing is to squeeze in any amount of it whenever you can. But if you want to optimize your workouts to get the widest range of benefits, you might want to try exercising in the morning.

I remember a time when I was training with this very odd body builder who would only train at 5:00 A.M. in the morning. I would get up around 4:00, have a quick breakfast and head out to the gym for 4:45 A.M. For some reason, I simply could not get into the training, no matter how hard I tried. I was flat, weak, and unmotivated.

Afterwards, all I wanted to do was go home and sleep. However, I had no choice but to get myself together and head off to work. Those were a couple of hard months. I'd show up to work like a complete zombie.

After about my second month of this, I couldn't do it anymore. I was getting weaker. I had to tell my buddy that I couldn't do it.

I soon started training at my regular time of 6:00 P.M. It was a little weird at first but after a week I felt fuller, more pumped, and a lot stronger. What was going on here? After thinking about it for a while, I came to the conclusion that when I was training early in the morning, I had no fuel in my body at all. I was very low on protein and fat and couldn't get anything going at all.

I was basically running on a very low supply of nutrients. Also, my body was still in a weakened state from sleeping.

However, when I started training at 6:00 in the evening, I had at least 4 meals in my body with a lot of super nutrients and I was alert and well rested. My body was primed for heavy lifting because I was also thinking about the gym all day long.

Today, I'm very much in tune to what my body prefers in terms of training times. My most productive training time is 3:30 P.M. After 10 years of trial and error I've found my optimal workout time. Why 3:30 P.M.? Well, at this time, I've had 3 meals already and my body is full with nutrients. Also, my last meal was at about 12:30 which gives me plenty of time to digest the meal.

I'm usually finished my training about 4:30 in which I'll have my protein drink. Afterwards, I'll go home and prepare my dinner for 6:00 P.M. This fits my schedule to a tee.

Alright, what about you the reader, who is interested in finding out what the best time to workout is? This is what I've found. If you ‘re going to be lifting some really heavy weight, I would suggest you try and workout out in the afternoon.

I know some of you can't due to your daily schedules but if at all possible, aim for the afternoon. Training with heavy weights in the morning is very difficult to do and I find you are more susceptible to injury at this time.

However, if you are using very light weight and are trying to lose weight, this is probably your best time to train. I've found that doing aerobics and light weight training at this time is best for losing weight. Studies have also shown it is the optimal time to do your aerobics training to lose fat.

What is the best time to weight train for strength and building muscle? I personally think that the best time to do your heavy lifting is in the mid afternoon. I think at this time, you have about 3 meals in your body, fully digested and you are a little more alert at this time.

You will come into the gym a little fuller and tighter. I think if you go in at around 7 or 8 P.M. or any time after that, you're going to be a little drained and too tired to do an effective workout.

However, if you have no other choice but to workout after 7 P.M. try and get a 5 minute nap 1 hour before your workout. This will pick you up.

Of course, this is one guy's opinion but I think all of us have an optimal workout time and you will have to experiment a little to find out what works best for you.

Try and rearrange your workout schedules to fit your schedule that will produce the optimal results.

Sunday, April 28, 2019

Best Arnold Chest Tips?

Stretching the tape at an incredible 58″, Arnold Schwarzenegger’s chest had it all: size, shape, balance and definition. When he hit a side chest pose, his pecs arched so high that a glass of water could rest atop them.

The chest is made up of the pectoral muscles.

The pectoral muscles are shaped like a fan and spread out to cover the rib cage like the plates of an armor.

The pectorals are made up of the:
    Clavicular, i.e. the upper portion
    Sternal, i.e. the lower portion

The basic function of the pectorals involves pulling the arm and shoulder across the front of the body.

The factors that contribute to the appearance of a fully developed chest are:

  • An expansive rib cage
  • Thick pectoral development
  • Development of inside, outside, upper, and lower areas
  • Prominent striations when flexing
  • A clear separation between lower and upper portions
  • A square look which is achieved by proper upper pectoral development. Lack of upper pec development leads to an appearance in which the chest seems to be hanging down
  • Development to the point where the pecs don’t disappear when you lift your arms over your head
Consider these world-class bodybuilders who had varying genetic gifts in terms of chest development.

  • Sergio Oliva is noted for only doing one exercise for the chest: bench press. Oliva had a chest that would rise out like a loaf of bread.
  • Reg Park had a naturally expansive rib cage which added to the impressive appearance of his pectorals.
  • John Grimek also had a rib cage that amplified his pectoral appearance.
  • Franco Columbu was noted for having insane separation between his lower and upper pecs.
When Arnold has won his 4th Mr. Olympia in 1973, he realized that his lower chest got too big and it’s out of proportion with the upper chest. This was the routine that he used from 1968 to 1973.

He decided to make changes in his workout and prioritize upper pectoral training. He removed weighted dips, because his lower pecs were already huge and they still had enough work from flat bench presses. And he started his workouts with incline benches, to improve his upper pecs. Plus he added cable cross-overs for additional striations and detail for his pectorals. This is the routine he came up with.

So the first routine could be used by everyone who needs more overall mass and thickness. It’s very easy to test if you have enough mass – just lift your arms and do a double biceps pose in front of the mirror. If your chest “disappears” (which is very common), better stick with the first routine until you will see significant improvements. If your chest still looks good in that pose, start using second routine. Oh, and please, keep the set number much lower! 3-4 sets per exercise, or else you are going to over-train and stall.

Of course you can add some variety to the routine by using Smith-machine bench presses and dumbbell bench presses. And sometimes do pullovers with a EZ-barbell. That will keep you motivated.

Saturday, April 27, 2019

Best 7 best pre-workout foods

Confused about what to eat before hitting the gym? Experts tell Lisa Antao the ideal foods
We live in an age where people take working out at the gym very seriously but in numerous cases, they head to their gym on an empty stomach either because they have succumbed to the notion that one shouldn’t eat before a workout or simply because they don’t know what to eat. But this doesn’t mean that you chow down heartily before your workout either. The key is to follow a middle path i.e. eating right at the right time.

Fitness expert Namrata Purohit explains, “Exercising with a full stomach is not ideal therefore eating at the right time is important. Even an empty stomach can distract a person during workout. The major source of fuel for the body is carbohydrate therefore it is ideal to have something rich in carbohydrates. Therefore, one must have easily digestible carbohydrates that can help prevent the hunger during exercise and give you energy.”

Here’s a list of foods that are considered ideal to eat before a workout: 

1. Bananas

Bananas are the best pre workout food and listed top.

If you want to train for longer and want to improve performance, include banana in your meal.

Banana act as a perfect fuel and provide essential nutrients. It provides easily digestible carbs, so it keeps your energy level high through the workout.

You can eat 30 minutes before exercise and also for the morning workout.

2. Oatmeal

Oatmeal is the best pre-workout food. It can be included in your diet if wish to exercise early in the morning.

While you got for morning walk or exercise, take a small serving of oatmeal before 30 minutes.

Oatmeal contains a good amount of carbs. These carbs provide continuous energy in the bloodstream. So you stay energetic throughout your workout.

To improve it tastes and nutrition, add some fruits in it.

3. Whole-grain cereals or bread

Whole-grain cereals or bread is a good source of carbs, so it provides energy during the workout.

Bread can be rolled with fish, egg, vegetable or peanut butter are the good combination for pre-workout food.

4. Fruit juice or smoothies

Fruit smoothies or juice are packed with high carbohydrates and protein.

Protein is not easily digested. But you can gain benefits by it fast energy releasing carbs.

So include fruits in your diet. It also provides various vitamins and minerals for proper body function.

Also, it fulfills water requirement of the body.

5. Energy bars

Due to today sports requirement, energy bars are widely available. An energy bar is good pre workout food.

You can eat energy bars that provide a good amount of carbohydrate. It also provides essential nutrients.

6. Eggs, fish or chicken

These foods should be included in our pre-workout food.

They provide essential fatty acids like omega 3 and omega 6. It provides energy and protein to improve our performance.

7. Sports drink and water

If we didn’t concentrate on our fluid intake then eating a healthy diet are of no use.

Water is most important and plays an important role in our pre-workout food. It helps to stay hydrated throughout our workout. It maintains our body temperature during a rigorous workout. And no food can get easily digested if water is not available.

Sports drinks act as a quick supplier of energy. In a research, it has been proved that sports drinks improve the capacity of an athlete during training or event.

Always eat before 2-3 hours of any workout. You can eat a banana or a very less diet before 30 min of morning or workout.

Never eat a large serving of foods. It will make you sluggish and reduce your mood to exercise. Eat and drink in limited quantity as required by the body. Do not overeat.


Thursday, April 25, 2019

4 Minute Miracle to Burn Fat and Better Health

Has it been very long since you hit the gym?

Have you no time for yourself or to exercise for a few hours every day in your busy routine?

How long has it been since you went out for a walk or a jog early in the morning?

How long has it been since you stretched your muscles enough and realized the need for exercise in your day-to-day activities?

If you can’t recollect when was the last time you engaged in physical activity, this article is for you!

A majority of us don’t get any exercise every day mostly due to the time constraints in our busy, modern lives.

We wake up in the tabata intensity interval training for weight lossmorning hurriedly to the sound of our alarms, have a quick shower, and eat a quick breakfast unmindful of the need to eat peacefully for the body to digest any food.

We rush to college or our work places, again in a hurry, and spend our day in highly-stressful environments.

We get back late from work, sit in front of the television watching soaps or movies till it is time for bed. We become lazy, lethargic, couch-potatoes who don’t have time for exercise.

We do not realize that exercise is a highly needed activity for our existence.

What if we told you that there is an exercise regime that is only four-minutes long that can make you feel like you have had a proper, long-drawn workout?

You lose the same amount of calories, and your body gets the same amount of exercise, but all in the quickest possible time of only four minutes.

Most of us can spare five minutes in a day for the sake of having healthy bodies.

Here’s the new Fitness Mantra – Tabata. Tabata is a high-intensity training workout regime that was initially developed for the training of the Japanese Olympians in the 1980s.

It was founded by Professor Izumi Tabata, based on whose name the fitness routine is called. One bout of exercise which spans four minutes is called ‘one Tabata’.

Touted as one of the hardest exercises ever discovered in the world,

Tabata involves picking up any activity that you are comfortable doing – be it running, skipping rope, jumping, jogging or any other form of intensive activity.

Once you pick up one particular activity, all you have to do is do the activity with all the intensity possible for twenty seconds.

After twenty seconds, give your body a rest of ten seconds to regain energy. Once this is done, start again. The starting, pausing and resting routine should continue for seven times respectively for you to finish a four minute long Tabata routine.

When we say go at maximum intensity, we mean that you should put your body and soul into it during the twenty-second long routine. At the end of one Tabata round, you should feel nauseous, short of breath and transported into some other world.

Many people who have taken the Tabata exercise feel that they are almost going to die after finishing one Tabata round.

That’s when you know you are doing Tabata right.

For the very small amount of time it requires, and the immense benefits it gives your body, Tabata is often also called as The Four-Minute Miracle.

Many people would think that one must be insane to put your body through so much exertion and intense activity, but you will realize sooner or later that it is one of the best and the least time-consuming ways to achieve good health and activity.

It is becoming so popular that, in contemporary times not only are athletes employing Tabata in their fitness regime, even ordinary people who are conscious of their exercise routines try their hand at Tabata.

Studies have shown that one round of Tabata can increase your aerobic capacity, anaerobic capacity rests your rate of metabolism and can thus help you burn much more fat than a normal, conventional hour-long aerobic workout can.

One four-minute session of Tabata is equal to an hour of jogging, an hour of moderate cycling, two hours of walking, an hour of Zumba or two hours of Yoga. How exciting does this now sound?

The goal in a Tabata exercise is that you should increase your heart rate to its maximum capacity during the routine. It is almost synonymous to four minutes of pain if you do as mentioned.

The concept of high-intensity training is not a novel one. It has been around for years now but has been highly limited to the field of athletics.

In recent years, Professor Tabata has marketed and advertised it enough around the world and the exercise has gained a lot of popularity among health-freaks.

Packaged in a way that no person can deny its benefits, it is also, strangely so, being promoted by the film company Universal Studios.
How Much to do Tabata?

Many people often wonder about how much Tabata can one person include in his or her daily exercise routine.

Since the level of intensity is too high, most people worry about its inclusion. The changes that you will notice in your body after a regular

Tabata routine is what will make you do Tabata again. Experts suggest that adding two rounds of Tabata every week to your normal exercise routine is the best and most effective amount of Tabata you can get.

Though initially extremely fatiguing, continuing it for over a substantial period, you can get over your fears about Tabata.

Not only does it keep your body fit, but just two rounds of Tabata in a week are sufficient to also help you in your weight loss programme. Your body can turn into a fat-burning engine.

When you create an oxygen debt which is characterized by heavy panting, your body instantly burns off all the blood sugar it has.

Due to this, your body needs something instantly to replace that loss of energy. The body does this and compensates for it by burning all the fat in your body.
Here are a few tips that will help you in your Tabata routine:

1. Choose a simple exercise

While doing a Tabata round, be careful about your choice of exercise. Do not choose any exercise that you have not done substantially before.

You need to choose some form of activity that you are highly comfortable doing.

If you don’t, you will end up ruining the regime as you will take a longer time to get accustomed to the new activity.

Many people often pick up sprinting on a treadmill, as it is both simple and easy-to-follow.
2. Get a good timer

Another simple requirement that you need to keep in mind is that you need a good quality timer to time yourself on your routine.

Since the routine is really of a short span of time, your measurements must be highly accurate and precise.

Set the timer up for all the seven rounds of Tabata, instead of trying to readjust it during the ten seconds interval.
3. Accompany it with a catchy tune

Come up with a line from any of your favourite song or use an ad jingle or anything catchy to accompany your Tabata routine.

Having a piece of music and humming it along also takes away your attention from the fatigue. It keeps you grounded and motivated.
4. Brace yourself mentally

To be able to do a Tabata routine completely, you have to be mentally prepared.

You have to tell yourself time and again that you have it in you to complete the round. There should be lots of energy and the air must resound with all good vibes.
5. Be careful

A Tabata routine is very demanding and is of high intensity. Some people are known to suffer from strokes during the sessions.

As a precaution, ensure that you think about your endurance and performance levels before you commit yourself to a Tabata routine.

In case you have a history of high blood pressure or cardiovascular problems, ensure that you consult a doctor before getting into the routine.

Pregnant women must also fix an appointment with their gynaecologists before adopting this exercise.

On the other hand, if you have always had a history of good health and can take this amount of activity, then there is no reason why you shouldn’t do Tabata.
6. Tabata at any age!

People of all ages can get into a Tabata routine. Age is no bar. Young adults to old men and women, everybody, can shake a leg at Tabata.
7. Warm up before

Before you begin the highly-demanding Tabata routine, make sure that you stretch body using performing warm-up exercises for at least ten minutes before you do the actual routine.

It loosens the muscles in your body and gets you into the groove for performing Tabata.
8. Always have a coach

Never get into a Tabata routine, or any exercise routine, for that matter, without expert guidance.

You might be doing things wrongly, without realizing and hence harming your body, instead of benefitting from it.

A good coach will guide you through your mistakes and will ease you into the routine, clarify any doubts that you might have and rectify things that you might have been doing wrongly.
9. Go slow

Since Tabata routines are high-intensity ones, you need to ease yourself into the process, instead of rushing into it. Just because it is beneficial, you cannot do it day in and day out.

Consider the possibility of how many times a week you might be able to do it based on your individual requirements and measurements.

Start it by doing once a week and gradually increase the number of times you do it in a week.

Even when you are in the routine, increase your speed gradually, instead of doing all at once and confusing your body. Also, give yourself time to recover between two rounds.

At least, provide your body with one day of rest between two rounds once you start increasing the frequency of the rounds. Your body does need time to recuperate.

Some experts feel that one must consider the pros and cons of a Tabata routine before getting completely involved in it.

They opine that one must not engage in a Tabata routine unless one is fit enough. It is not that you should do a Tabata round to get fit, but you must do it ONLY if you are fit.

Many also espouse that the effects of the Tabata routine are short-lived. All the benefits that one gets using doing Tabata last only for two-to-three weeks after you get into the regime.

There has been no proof to show that they last any longer. Some also feel that instead of being beneficial to your body, the very demanding Tabata routine can work the other way round and end up injuring your body.

Delayed Onset Muscle Soreness

Many fitness experts consider the possibility of a Tabata routine leading to the development of Delayed Onset Muscle Soreness, often called DOMS.

Many people can barely walk after a straining episode of Tabata. They also experience immense pain, which increases as and when days pass.

Every muscle in the body becomes stiff and hampers bodily movement. Once this happen, you might get sick and not be able to follow your routine normally.

So, take into consideration all the possible side-effects before getting into the routine.

Given all the immense positive and negative aspects that a Tabata routine in your life can bring, it is you who have to weigh them all and take a decision.

Choose any exercise, but do it with proper care and under correct guidance to ensure that you are not performing it wrongly.

If you decide to go ahead with a Tabata routine, follow the golden rule

  1. Ten minutes of warm up
  2. Eight bouts of twenty seconds exercise
  3. Add seven intervals of rest in between of ten seconds each
  4. Two minutes of cooling down.
  5. Do no more than 3 HIIT in a week
source :

Monday, April 22, 2019

Best Tips To Get Ripped V Shape Body-Secrets Reveled

While I spend most of my time educating people about sustainable approaches to getting a lean, strong, healthy physique, I do have an interest in the extreme of body transformation, or how to get ripped.

There is a massive amount of confusion about how to get a ripped physique. It’s not about a specific exercise program, or diet as many would have you believe, and it’s not magic.

I wanted to create this guide for you as an honest, no B.S. resource so you can understand the key elements to help you achieve a ripped, cut physique.

How Ripped is Ripped?

The term ripped is used to describe a very low body fat level relative to one’s bodyweight, which creates an appearance of clearly visible striations of muscle and separation between muscles.

What is the body fat level you need to get ripped?

In my opinion, anything under 7% body fat for a man is ripped. For more information on body fat percentages, check out Body Fat Percentage Chart: How Lean Should You Be?

Are You Sure You Want to Get Ripped?

When I present the information you are about to learn to a client interested in getting ripped, that initial interest usually subsides. Getting ripped is an extreme pursuit that requires extreme focus and dedication. There is no way around it. In addition, getting too ripped comes with health concerns. I’ve achieved around 3.5% body fat once in my life, and while I was very happy with how my body looked, my face was extremely gaunt and it looked like I was starving to death. I’m taking a wild guess that wasn’t very healthy.

So not only does getting ripped take a ridiculous amount of effort and discipline, but the extreme is that it may not be healthy either. For me, I can maintain 6-7% body fat while feeling great and looking healthy, but it’s still walking a tight rope.

Finally, the whole idea of an extreme physique opens up a can of worms regarding body image. I’ve gotten ripped as a hobby, out of curiosity, and I really like the look, but I hope you don’t feel any more, or less of a man if you do, or do not achieve a ripped physique.

Diet plays important to gain a muscle and to lose excess fats. While exercises tones the body and build V shaped body.
Healthy Eating for V-Shape Body

Healthy eating is the most important part of weight loss and to develop muscle. It constitutes 80% of our program.

Without healthy eating it is next to impossible to achieve a perfect body.

It is most important to take care of what we eat! How we eat!

Workout will increase the metabolism and will tone the muscle to a great extent, but weight will not drop to a significant level if you don’t follow a good diet.

Healthy eating provides all nutrients for proper development of the body. It provides us with efficient energy to do the work and live the life fully.

” A good diet is the perfect solution to lose weight fast. A proper diet to eat to lose weight and gain V shape body.

  1. Take 5 meals small meals of equal proportions.
  2. Include Fruits, vegetables in diet as daily serving in food. Fruits juice early in the morning is beneficial to health and it promotes quick loss of fats.
  3. Include proteins in your every meal.
  4. Include fiber in the diet.
  5. Avoid processed and fast foods.
  6. Take watch on food i.e. Maintain a diary to keep record
  7. Drink 2-3 liters of water every day or more as per requirement.
Workout for V Shape Body

Workout plays an important role in proper development of the shape of body.

Getting a perfect a V Shape body is easily with some basic exercise. It includes push-ups, lunges, crunches and running will be great exercise.

Being simple but provides all over body development.

1. Push-Ups


Push-ups is the easiest exercise. It is performed by athletes, models, actors, body builders.
It is considered as best exercise and recommended for everyone, anyone of any age.
It provides complete body workout. Their best benefit is that it can be performed anywhere and anytime.
It develops upper body and also lower body. It provides complete workout for arms, shoulder, back and abs.

2. Lunges


Lunges is the best strength training exercise that develops lower body.
It strengthens leg muscles and provides all over development of back and abs.
Steps to do lunges: –

  1. Stand with right foot forward and left feet 3 feet back.
  2. Bend the front knee and lower to floor till the back knee is few inch from the floor. And raise up without moving the foot. Do this 10 repetition’s on each side.
  3. 10 repetition’s on both side complete 1 set.
  4. 10 × 3 sets should be done.

3. Crunches


Crunches are crucial part of weight loss and to stay in shape.
Crunches tones abdominal muscles and also back muscles. It plays an important role in development of V shape body.
15 × 3 sets of crunches are the best option

4. Running


Running is the best cardio exercise that targets cardiovascular system. It benefits lungs, heart, and circulatory system. It improves metabolic system.
It also develops strength and improves lung capacity. It proves most beneficial to weight loss. It burns excess calorie and fats.
At the beginnings, run for 15-20 minutes beginning with warm-up and stretching.

Sunday, April 21, 2019

5 Classic Exercises to Build Up Your Biceps

If there’s one thing that draws people to weightlifting and maybe even bodybuilding as a whole – it’s getting bigger muscles to show off. Biceps are one of the top muscles that people want to have bulging and flexing at all times. It’s one of the main muscles that people can always see – so when you catch someone checking them out, you can wink and give a little nod of satisfaction.

To help you get those massive biceps that you crave or maybe just to help you make them a little bigger than they already are – here is our list of the top five exercises to boost bicep mass.

Preacher Curls

Preacher curls are a fantastic exercise to help boost the building of muscle mass in your biceps. This exercise isolates your biceps allowing for full range of motion without the additional involvement of your shoulder muscles – thus maximizing work done to your biceps.

Simply sit on a preacher bench and rest the back of your arms on the pad. Adjust the seat so that your armpits are in line with the top of the pad. Grab onto the bar with your hands shoulder-width apart and palms facing outward – then start to curl.

Wide-Grip Barbell Curl

Grab a very wide grip on the bar, resembling an underhand snatch grip. When you lift the weight to its maximum height, you will notice that this type of grip works extra hard on the inside of your biceps and the point where the muscle connects with your shoulder. Make sure to hold off a little when you’re putting weight on the bar – lifting this way is much more difficult than doing a standard barbell curl, so keep some weight off there.

Incline Dumbbell Curl With Supination (Wrist Rotation)

Make sure to keep your hands choked all the way down on the dumbbell and your little fingers should be touching the bottom plate. When you do the lift, the dumbbells are going to attempt to rotate because that’s how the laws of physics work, but when you work against this you are stabilizing your muscle fiber in the biceps which isn’t a part of any other bicep exercise.

EZ Reverse Cable Curl

When you work out on a cable machine, you have the added benefit of tension provided by the cable station. This tension is awesome for growing your muscles, but when you add an EZ-curl attachment and reverse grip, it becomes impeccable. When you do your lifts, make sure that your elbows are down by your side – just picture them duct-taped there. If you let them hang loose, the intensity will scatter and you will be left with a less efficient workout. Switch between wide and narrow grips every set.

Concentration Curls

If you do this exercise while sitting, you will strongly prevent the amount of moment that goes into the execution of the exercise – one again isolating and emphasizing the bicep muscle (getting the point yet?).

While holding your upper arm stationary, curl the weight forward while contracting the biceps. Make sure only the forearms move. Continue this movement until the dumbbells are at shoulder level. Then slowly return to the original position.


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