Tips for Bigger and Well-Toned Arm Muscles

Most man as well as woman who’re in body building want to develop bigger and stronger arms. Exercising is must in order to build strong and properly toned arm muscle. So, in this blog post we’ll discuss some tips which can help you develop bigger and stronger arms that you always desired. Of course do not forget about proper nutrition and supplements. In this case whey protein powder is your best friend and if you want to take things to a new level you may consider taking anavar uk.

Now let’s talk about best arm workouts:

The most important regions of your arms include biceps, triceps along with some other related muscles.You can find numerous arm workoutsarm workouts on the web which can help you develop well-toned arm muscle. However, it is best to exercise your arms taking into account some of the basic rules listed below.

Workout frequency:

The workout routine must be done maximum twice each week. In case you require more period for recovery, feel free to do so, however be sure to work out your arms no less than once each week.


This is the speed of your reps. Tempo can be noted in most of these training with a four count prescription. A 4020Tempo, for instance, can be performed as mentioned below:

Eccentric (negative, reducing the weights) 4
Pause/Stretch between concentric & eccentric 0
Concentric (positive, weight lifting) 2
Pause/ contraction between eccentric & concentric 0

Supersets & antagonists:

Supersets can be a very effective workout technique when it comes to arm exercises. In an antagonistic super set, you perform biceps & triceps pairing workout with minimal or no break in between them.

Supersets with the same muscle group: These are 2 workouts for the same group of muscle which are done one after the other without any break in between. The workouts are proposed just like antagonistic supersets. Whilst antagonistic super sets can be a great option for increasing strength. It is suggested that you use both of these.

Tri-sets: Tri-sets are three workouts for a single muscle group done with hardly any rest in between. They’re one step beyond the supersets in regards to difficulty & intensity. Here, you need to do a huge volume of training in a very brief time period. Tri-sets can be a superb workout method for muscle gaining.

Tri-set Routine: They’re possibly the most effective arm toning workouts till date.

Select 3 workouts and pick a different grip for each one:

  • pronated
  • neutral
  • supinated

Typically, the former will be the weakest one while the latter will be the strongest one. But, the order of training could possibly change. It is strongly suggested that you stay with a same series throughout the period of every training cycle.

Other routines comprise Gironda’s 6X6 balanced arm, drop supersets and many others.

Check this video out for example of well balanced arm workout:

In order to properly train your arm muscle, it’s always good to keep things simple & just stick to your workout routine. A routine that’s based upon a number of basic moves along with the guidelines that are proven to get you the desired results.

Thanks for reading


Posted in Bodybuilding

Picking The Best Supplements For Your Situation

It is not a hidden fact that supplements have become an integral part of the bodybuilding industry and as such can be found virtually everywhere related to said sport. Every site that has anything to do with bodybuilding will advertise supplements in one way or another, and so will every related convention and event. Companies are making big money and as you can probably guess, this leads to increased competition and marketing.

pre workout supplementEverybody and their dog is starting a supplement company nowadays (as you already know if you follow what IFBB pros do) and each company will claim that their products are the best, but we all know that this isn’t always the case. The first thing you need to understand when picking out a supplement is that claims put on the labeling are not always truthful, and they are not verified by the FDA either. As such, they are a very poor object to base your decision upon.

Through years of taking supplements and training, I have found the number one way of identifying a good product: reviews. Reviews, assuming they are real and legit, will give you an unbiased look at the product in question, how it works, and whether it is effective or not. Good reviews will also compare it to other similar products so you can get a better idea of what to purchase. Something else you can do which many people fail at is to learn how to read and understand the ingredients label. It is from here that you can see what is contained within your product, and from this information, can detect unwanted fillers and how much of the active ingredient there actually is.

Learning general information about the supplement in question is also recommended. For example when picking the best creatine product, you should learn what makes creatine great in the first place. For example liquid creatine should be avoided at all costs, going instead for powdered creatine that is preferably micronized.

One last point I want to talk about is how you actually use supplements. The name itself indicates that they should be used to supplement, so why do some people rely on them as the base of their nutrition? This is wrong and supplements should only be used as an addition to an already healthy diet.

Thanks a lot for reading guys and I hope you found this article useful.

Cheers and see you next time!


Posted in Supplements

Best Leg Workout

Now … remember to never skip leg day.

Watch video for great leg workout.




Posted in Bodybuilding

Arm Training And Why Many People Do It Wrong

The gym is a very complex beast, and one that many people fail to tame. This happens because they focus too much on the physical aspect of things and not enough on the mental one, and as such they don’t realize that knowledge plays just as much a role as the muscles themselves when it comes to training. During my 8 years of training I have come to the realization that reading is just as important as going to the gym, as knowing what and when to do things is very critical.

The arms are one of the most popular muscles for guys that go to the gym, and this means that nobody has any problems training them unlike legs, for example. However, many people are unaware how to effectively train their arms and as such do arm musclethings wrongly. The first thing you need to understand is how the arm is actually split up. The biggest muscle is your tricep, which is in turn split into 3 additional muscles known as the lateral head, the medial head, and long head. The biceps are also split into additional muscles, but this time only 2 known as the long and the short heads. Between the biceps and the triceps is yet another muscle known as the brachialis. Through this information, one should then build an appropriate arm routine that takes into consideration the sizes of each individual muscle.

A common mistake I see many people do is putting too much focus on their biceps. This muscle actually makes up a very small portion of the arm so there is no need to do more than 3 exercises or dedicate an entire day for it. The way I like to structure my arm workouts is to do 4 exercises for the triceps, 2 for the biceps, and 1 for the brachialis while putting focus on the core compound lifts such as the close-grip bench press, the straight-bar bicep curls, and the tricep pushdowns.

Also, keep in mind that the arm muscles act as supporting muscles while training many of the other parts of your body. For example the bicep is used a lot during back training and the tricep is used a lot during chest training. Because of this, do not tire them out prior to training said body parts because you will find the resulting workout to be highly ineffective.

Cheers for reading guys … and make sure to watch video.


Posted in Bodybuilding

Best Bicep And Tricep Workout

Watch this video for the best bicep and tricep workout. Stick to this workout for at leat month and you will see the difference by yourself. Trust me on this.


Posted in Bodybuilding

5 Post-Workout Essentials for Maximum Recovery

Of every time to be concerned with your dietary needs, post-workout nourishing is effectively an extraordinarily essential time amid your mission for a more muscular physical make-up. Not to disregard alternate meals of the day, or consign them to less assault pre and post workoutimpressive status, however post-training is a fragile and worthwhile time to procure huge, long haul rewards. You’ve put in the diligent work, sweat and frequent tears. Presently now is the right time to refuel and recuperate.
You effectively down a protein shake after every session, likely, say, 30 or 40 grams of value of whey protein. What more would you be able to do to quicken your gains? What else would you be able to consolidate with your post-training drink to help you achieve your goals faster ?

Some time ago, it was affirmed to the incredible individuals all around that there was an anabolic window of sorts. These windows were your unparalleled chance to shuttle in, muscle-building anabolic supplements and have them produce results. This window was asserted to last just 30 minutes to an hour (contingent upon what you were persuing), and brought about a large number of gym goers to begin taking their shakers and packs of powder to the gym. Shaking, blending and swallowing started when the last rep of the last set was carried out.

The intriguing thing was that nobody knew why. Why was this window so vital and what science would it say it was focused around? When these inquiries emerged, so did the naysayers. A solid revolt was shaped to battle this old gym center legend, excluding past standards and dietary convictions. The safety touted the conviction that it didn’t make a difference when you ingested your post-workout supplements, pretty much as long as you did so before the sun went down (or something to that effect). This was simply what individuals expected to listen. No stresses – I’ll simply toss out my supplement timing practices and wing it. I am not here to wage a verbal confrontation over who is correct and who is crazy, yet I might want to call attention to a portion of the more vital motivations to stimulate post-workout nourishment and how you can exploit it for your own individual increase.

Why post-workout nutrition is a must ?

Everything come down to two paramount components. Number one: the hormone insulin. Besides, being the culprit behind fat stockpiling, it is likewise a very anabolic workhorse. Expanding insulin will help kick-start protein blend and help stuff supplements into muscle cells – to be specific, amino acids and glycogen. This post-workout period is perfect since testosterone and development hormone levels are hoisted and muscle tissue is starving for some great consumes.

Discussing starving – this prompt starvation reaction including drained glycogen, the requirement for amino acids for repair and recovery and also the development of new, stronger muscle tissue needs to be addressed – and quick! Why hold up and lose both the insulin trigger and the chance to pack your muscle with protein and basic carbs to begin the terrifically vital recuperation process. Restored glycogen, quick recuperation and the capacity to recover back faster, are simply a couple of reasons to keep in mind your post-workout supplements.

There are incalculable post-workout supplements out there, guaranteeing the ideal this and the careful measure of that, yet what you don’t need is generally as vital to see as what you do need.

Fiber ought not to be on your listings. Your objective is to get supplements into your starving muscles as fast as could be expected under the circumstances. Fiber will just abate absorption and postpone recuperation. Is it the apocalypse on the off chance that you take in a couple of grams of fiber, well, no. Anyhow to get the most out of your torment sessions, mix it.
Fat ought to be essentially non-existent too, for the same reasons as fiber – abating absorption. Fats moderate breakdown. They likewise ease off the absorption of different macronutrients in the gut and entrails, once more, deferring the essential recuperation process. Consider fat the law officer with a radar firearm on the interstate – initiate with the brake lights!

Finally, any manifestation of moderate processing protein source, for example, hamburger or solely casein protein will enjoy excessively long to reprieve down. Your gut will be working additional time, an excessive amount to stress over those poor muscle filaments. Dodge any protein source that takes a lot of time to process.

We should get serious. The following are five key elements for an ideal post-workout recuperation plan. Don’t think you require each of the five for impeccable results, simply think about this listing as a couple of proposals for quickened recuperation and, thusly, more gains!

Fundamental #1 – Whey protein

Whey protein is an easy decision, however an obliged notice. Whey is a quick processing protein, which means it is immediately whey proteinbroken down into usable amino acids and shuttled to muscle tissue; no sweat. Protein powder is additionally amazingly compact and reduced so there’s no reason for excluding it in your gym center pack.

In case you’re endeavoring to expand lean muscle mass, shoot for at least every day intake 0.68-1 gram of protein per pound of body weight. Considering this number, 30 to 45 grams blended with your most loved non-fat drink ought to do the gimmick.
Whey protein is a simple approach to build protein admission, enhance post-workout protein blend, and expand lean mass. In case you’re lactose bigoted, then consider meat, egg, or vegetarian protein powder mixes.

Fundamental #2 – Casein protein

Wasn’t this equitable on the no-no listing, you say? Notice; I expressed above not to take in casein solely. While whey protein will deal with your fleeting protein needs, including 20 or some grams of casein protein powder to your shake will help you stay anabolic long after training is late, do its contrasting blood amino acid reaction design.

A casein and whey collaboration advanced the best increments in fat-free mass following 10 weeks of substantial safety training, contrasted with a sugar-only drink or a whey protein + BCAA drink. Casein protein can likewise have up to half of your every day estimation of calcium versus the 10-20% found in whey protein. It’s tricky to contend with including a fixing that aides in increasing protein synthesis and prevents bone debasement.

Fundamental #3 – Creatine

Creatine monohydrate, a common concoction present in and made by the body and found in food, is the most vigorously creatineexamined supplement. Creatine can enhance exercise execution, build muscle mass, enhance anaerobic cardiovascular capability, and expand control output. Quickly renewing the ATP-ADP cycle for better recuperation won’t just be between your workout sets, but additionally help you recoup after your workout is finished.
Creatine monohydrate is the most cost effective choice and is as compelling as the designer creatine mixed bags. In case you’re still not persuaded, a few reports demonstrate that creatine has long haul heart, muscular, and neurological defensive effects. Consume 3 to 5 grams before and then after training.

Fundamental #4 – Beta-alanine

Beta-alanine is an amino acid that joins itself to Histidine to advance better continuance and more vitality. This helps expand force and viability of force developments through the expanded muscle carnosine substance, providing for you better general activity performance.

Beta-alanine appears to give the best advantage to oxygen consuming exercises, enduring more noteworthy than 60 seconds, yet can likewise relieve exhaustion amid anaerobic efforts through a time of vigorous exercise.Additionally, Beta-alanine has been demonstrated to work synergistically with creatine to enhance quality and lean mass, providing for you a much more successful supplement mixed drink.

You’d be insane to pass up a major opportunity for including this supplement, which will help to fight off weakness, build lean mass, enhance weightlifting execution, and expand cardiovascular yield.
Consume 3 to 5 grams before and then after training.

Fundamental #5 – Simple carbs

Despite the fact that all food/supplements will impact insulin levels to a degree, bringing about a quick increment straightforwardly after a workout will help jolt your muscle-building arrangements. Basic starch admission at this point will likewise help shuttle in each one of those supplements recorded above, which will animate amino acid transport, protein union, and muscle tissue repair.

A starch and protein supplement produces more prominent plasma insulin and glucose reactions and yields a muscle glycogen stockpiling rate over 4.5 times higher than a protein-only supplement. By joining protein with these basic sugars you can make a comparative insulin reaction and muscle glycogen-repletion rate contrasted with a higher starch, lower protein, and higher calorie refreshment.

Contingent upon your body-weight and action level, devour between 20 and 50 grams after training.

Posted in Nutrition, Supplements


Workout motivation video to start this blog with a bang !

Posted in Bodybuilding