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If you are a body builder then you probably know already that the pectorals or chest muscles is one of the muscles of the body that is so hard to develop. It is much harder if you are a skinny guy. The answer to having bigger chest muscles is the proper performance of pectoral workouts. Not sure what exercise to do? Then read on to know more about chest exercises. Below are five of the best exercise that you should include in your pectoral workouts. These are all compound exercises meaning that they will work more than just your pectorals. Bench Press (works the lower pecs) Decline Bench Press Incline Bench Press  (works the upper pecs) Dumbbell Flyes  (great for working the inner pecs to fill out the chest area) Push Ups  (can also perform inclined, wide-grip and close-grip push ups for variation) In order to get the most from pectoral workouts and get maximum muscle gain, you must make sure that you are lifting heavy weights. You should aim to accomplish 6 to 10 reps on 2 to 3 sets

Everybody in this planet fantasized about looking better, and I am sure you too. Having a great looking body certainly helps. But the thing is that, it will not happen overnight, you should inculcate good eating habits and exercises. A common wish of everybody is to have great looking arms. Here are 3 key forearm exercises that you can start doing to build up great looking arms: The most effective one is the reverse curl.  It involves in holding the barbell in such a way, that your palms should face away from you. Now in this position slowly raise the barbell and your forearms will be worked out. Increase the weight of the barbell gradually when you are ready. Another effective exercise that you can do anywhere is pull ups.  Just hold a cabinet tightly, and lift your whole body up and down. In time to come, you will find a toned and beautiful forearm. The barbell wrist curls are another great forearm exercises.  In this, sit on a bench with your elbows placed on your knees. Rolling

Whatever your body building workouts, you want to make sure you get the very best from your training routine. If you don't you might be undoing your hard work. Body building is like anything else, you have to work smarter, not harder. Here are 5 tips to help you get the most from your body building workouts. 1.    Always practice good form and technique when exercising. A full range of movement will ensure you exercise each muscle group as it should be exercised. Bad form can cause injury that could lay you up for weeks, Don't cheat as you'll only be cheating yourself. 2.    Learn to breathe properly when lifting. Never hold your breath, this is dangerous and you could black out. You should exhale during the contraction phase of the exercise. 3.    Don't try to train like the professionals. Overtraining is one of the most common mistakes that that body builders make. 4.    Eat as soon as possible after training. Your post work out meal is probably the most important m

These tips are all important to know if you would like to build up muscle. They're the basic principle to muscle gaining. Muscle increase will begin to fall out while these thinking are accepted into process. 1. You'll not build up the highest number of muscle if you don't united compound physical exercise into your workaday. A compound exercise is matchless which depends on the function of to a higher degree one muscle group. The most effectual compound physical exercise include barbell bench presses, barbell military presses, squats, bent over barbell rows,dead-lifts, and others. These physical exercises allow the use of high volumes of weight, and enable the organic structure to synthesize protein more effectively, directing to better completely around muscle increase. 2. Without appropriate nutrition, it's nearly impossible to steadily build up muscle. To put on muscle mass, it's all important that you use more calories every day than you burn down. Beginners

Before going into the "what supplements should be used", we must realize that form the body is multifactor. Not only supplements that build the body but so many other things. Even stress can make us thin bodies without doing anything. Here are several factors that you may have to reset the value in your life if you do not get results from your training: 1-Rest. Have you enough rest? How many hours you sleep each day? Needs of each individual varies but as a reference, our bodies need sleep as much as 7-9 hours a day. While sleeping, our bodies will produce some hormones that can help our bodies to grow and repair damaged cells. Beside sleep at night, also note a rest between the day of exercises. You will not be able to develop your chest if you workout every day with the hope to quickly develop. The body needs time 2 to 3 days to rest before you beat him again in the next training session. 2-Heavy exercise for the muscles you mean. For those who say "Why my chest is

Overtraining is common among bodybuilders at all levels, but beginners can be particularly susceptible since a) their bodies are not accustomed to the training, and b) their lack of experience may convince them that training as much as possible is the way to build muscle..."no pain, no gain", right? Unfortunately, unscrupulous companies looking to make a fast buck will often have the beginner bodybuilder wondering if the secret to all their muscle building troubles lies in those "magic pills" that they are trying to flog at 50 bucks a pop! Let's be clear that the secret to building muscle healthily and naturally is not in training your muscles as much as is humanly possible, but progressively overloading the muscle for an allotted time, and then allowing it the time to recover and repair itself... "The muscle building process happens when we rest, not while we are working out" Rest is absolutely essential to build muscle mass. This means that any wor

Now that the holidays are all done for another year most men are focusing on their New Years resolutions. The biggest one every single year is to get in better shape and I'm going to try and help by showing you my two biggest steps to getting a ripped body. Before we start make sure that you want to get in good shape for all the right reasons. Too often men, and women too, want to get in shape simply so they will look good. Remember that exercising and eating well is crucial for the health of your insides as well. Now let's get on to the steps: 1) Eat Right and Eat Often. This one is huge and may be the biggest step of all. Most people have no idea how to eat right. If you want to get ripped you need to eat, contrary to what most people think, a lot of food. But you have to eat a lot of the right food. I'd recommend having around four of five small meals a day. Try and load your meals with protein foods like chicken, egg whites, vegetables, and fish. Also try taking fiber

You would readily agree to this when we say that more often than not, you agree to join a gym and workout but due to the busy lives that we lead, things cannot be put to action especially when we are alone. But when it comes to having a friend or spouse as a gym partner, things automatically come to action. It actually has a psychological effect when we see someone accompanying us and the purpose gets a better importance. Socialising with people and working out is an excellent idea where you have someone to accompany you assures the fact that you work out well with effective results. If you are one of those who frets to work out alone, here are a few benefits that would immediately make you feel the need to grab a partner or convince your spouse to have a fun time. • You stay motivated to workout -  While you have a friend or a partner at the gym, you tend to visualise your dream coming true. You have a responsibility to keep up to as if you are absent; you are likely to ditch your pa

In most every muscle magazine you're bound to find an arm workout along with multiple reasons why the featured workout is more effective than any other. One truth I share with people is that there really is no 'best' workout. Not everyone's muscles respond the same and there are other factors involved such as genetics, diet, training intensity and so forth. However, there are some basics that everyone needs to know for building massive biceps and triceps. If you're training the rest of your upper body intense, your arms are getting a lot of work from that. For instance, with most chest exercises, you're also working your triceps as secondary muscles in those lifts. Likewise, with most back exercises, you're biceps are also getting worked. This is why often times you may work triceps directly after chest on the same day, and biceps after back. They're already somewhat pumped. Although some do the opposite by training biceps on chest day and triceps on b

Not all exercises are created equal. Some exercises do a far better job at working certain muscles then others. That being said you want to do the exercises that will work your chosen muscle group the best. For example the bench press does workout the shoulders but the military press works out shoulders far more effectively. If your looking to train your shoulders you would want to choose the military press over the bench press then. It is crucial to select the most effective exercises for all your muscles in order to promote maximal growth in each of them. The list below shows the most effective exercises in each muscle group. Biceps - Barbell Curl Triceps - French Press Chest - Bench Press Shoulders - Military Press Upper Back -  Lat Pulldowns Lower back - Deadlifts Quadriceps - Squats Abs - Angled Crunches Calves - Calf Raises Forearms - Barbell Wrist Curl No matter what kind of routine or training your following you should keep these exercises in your routine. They will promote o

Build more muscle! That is what most bodybuilders and other body-training enthusiasts tell themselves each morning when they wake up. For most of them, the answer to doing so is to spend more time in the gym, work out with greater intensity, and hope for the best. However, many men and women who want larger muscles forget one key thing: the importance of eating the right foods. Eating right while trying to get into better shape is not just about eating less stuff that is bad for you: it is also about eating the kinds of foods that will help you build more muscle right after and in-between workouts. In order to build muscle, you need to not only work out right but to eat right, as well. If you are looking for the best foods to eat to build muscle fast, here are the 10 best muscle-building foods: 1. Flax seeds: Seeds - can that be right? Yes, it is not only those dainty little birds that benefit from eating seeds: hearty, buffed-out men and women seeking to build even more muscle will

If there's one body part that really separates the serious hard core brother of iron from those who just casually workout, it's having a thick and wide back. These people look huge from every angle. They look big even with a loose shirt on. You can tell they lift just by glancing at their shadow. Back is often neglected by young weight lifters or those just looking for the model or beach body look. They may do a couple cable exercises for back. But if you want a huge back, you have to train it just as hard if not harder than you train a mirror-visible body part such as your chest (and once you're back gets huge, it will also be mirror-visible). Though machines such as seated rows and lat pulldowns have their place you need to start out with heavy free weight movements. A few imperative exercises needed for back mass is deadlifts, barbell rows and dumbbell rows. You can then finish out with machine or cable movements. Below, I'll go into a detailed routine of a solid mas

You talk the talk, and you try to walk the walk. You follow a disciplined diet plan, scarfing down piles of chicken, rice, pasta, eggs, and mile each day. You hit the gym religiously and you train longer and harder than most people around you. You're making progress, and you enjoy being lean as you are - but the new muscle just seems to be coming more slowly than you'd like. It's time to beef it up. It's time to add steak, hamburger, and another other prepared method of beef to your daily diet. Start small so that your gut doesn't become too upset, but no doubt, you should be consuming 3 to 8 ounces of beef 2 to 3 times per day. Let's examine some of the benefits for the bodybuilder who is considering adding more beef to his diet. Adequate Calories If you're looking to gain weight, you need more calories. Beef is rich in calories. It's actually that simple! Fats Your body uses fats for the muscle metabolism process, and your brain and other organs wor

If your fitness goal is to develop leg strength for sports or build lean muscle in your legs, then you should definitely be using the 3 big leg exercises with a barbell. Barbell squats, barbell dead lifts, and barbell lunges are 3 of the best overall exercises to build up lower body strength and develop all the leg muscles. The barbell squat is one of the most important exercises for athletes in running or jumping sports. Squatting is such a fundamental movement, and it has been shown time and time again in research to improve speed and vertical leaping ability. Squats develop all the major muscles in the legs, including the gluteus maximus, hamstrings, quadriceps, and calf, and squats will secondarily work the hip adductors, abductors, and ankle and foot muscles. Obviously, the squat uses all the leg muscles, but it also engages the core muscles and improves balance. When compared to the leg press the squat movement is very similar, but balance and core strength improves to a higher

The most popular muscle for someone to want is the bicep. Many people strive everyday for bigger biceps. Some people on the other hand do not care for big biceps. What those people want are powerful biceps. There are many routines which help you acquire growth in the biceps but not that many that talk about building strength and power. The routine below is my bicep strength training routine. Standing Barbell Curl- 2 sets of 3-5 reps Hammer Curl- 2 sets of 3-5 reps Supinating Dumbbell Curl- 1 set of 2-4 reps You might be wondering why I do only 5 sets altogether or why is my rep range so low? The technique here is simple, if you want powerful biceps you must lift very heavy. Five sets of really heavy weights will feel the same as 15 sets of very light weight. If you think about it, the routine is common sense, If you want to get stronger in any area you must lift heavy and through the time you will get used to that given weight and next time you will be ready to lift even heavier. The

Everyone knows if you want big arms you need to train your triceps hard. The tricep is 66% of your arm. There are many routines to stimulate tricep growth. The most effective routine in my opinion is the one below. Skull Crusher- 3 sets of 6-10 reps Close Grip Bench Press- 2 sets of 6-10 reps Cable Push Downs- 1 set of 3-5 reps This is a simple routine for triceps but it is very effective. The skull crusher is the king of tricep exercises. Nothing will give you a workout like 3 sets of skull crushers. The second most effective tricep exercise is the close grip bench press. This will really work the outer part of your triceps. I only recommend two sets of this simply because you will already be very worn out from the skull crushers. Doing more does not equal more growth. The last exercise I highly recommend is the cable push downs. This exercise will work the long part of your triceps. Since you have already done 3 sets of skull crushers and 2 sets of close grip bench press I only rec