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Bicep workouts without weights use Bodyweight calisthenics to build muscle without weights

Workout Guru — Sun, 20 Dec 2009 01:14:14 +0000

There must be some reason why some exercisers reach their fitness, fat loss and physique goals while others fail. There is, and is really is quite simple once you understand it. The reason is that successful exercisers use MULTIPLE workouts to meet their goals over an extended period of time.

The fact of the matter is, there is not one workout that can accomplish all the improvements you need to reach your overall goal. For example, you might choose a workout that focuses on fat loss. But the fact of the matter is, you need to improve fitness and build lean muscle to reach your true physique goals. So, a one size fits all workout just won’t do. To illustrate what I mean, let’s look at three different types of bodyweight workouts.

Workouts Without Weights For General Fitness

Bodyweight calisthenics are an excellent choice for improving fitness. After all, there are many physical abilities that need to be improved for a high level of fitness like strength, power, endurance, speed, flexibility, agility, balance, coordination, accuracy and mental toughness. And bodyweight workouts are great for improving all these physical qualities.

And keep this in mind. Even though your goal might be more for appearance, improving your appearance is a RESULT of a higher level of fitness. So, you should have do a general fitness workout. But…

Workouts Without Weights For Fat Loss

You can’t expect your general fitness workout to burn off all the fat you need to reach your body fat goals. So you should use a fat loss workout that specifically targets burning calories. (Think of a fast paced bodyweight calisthenics circuit with little rest.)

But here is the trick. You fat loss workout shouldn’t interfere with your fitness or physique building goals. As a matter of fact, they should improve both fitness and keep valuable muscle while targeting fat elimination. But there is more…

Workouts Without Weights For Strength And Size

Of course, to end up with the athletic body (not a bodybuilder body), most exercisers want, you need to pack on some lean muscle. After all, to look the way you want takes more than just losing pounds of fat. You also need to build attractive muscle!

Therefore, you should target muscle growth. But again, you want to do this in a way that does not sabotage your fat loss and fitness improving efforts.

Wouldn’t it be great if changing ONE thing resulted in the body you want? But the truth is, there are many things you meed to do to build the strong, lean, athletic body you dream of. You can’t just train for fitness. You can’t just train for fat loss, or building muscle. So, you need multiple bodyweight workouts to reach your ultimate goal.

Exercisers who succeed in reaching their fitness, fat loss and physique building goals know they need to use multiple types of workouts to build their best body. So, focus on different types of workouts at different times while staying on track to meet your overall goals, and you too will succeed.

If you want to look and perform like a Modern Day Gladiator Now is your chance.

Top Bicep Workout Tips and Techniques for Huge Arms

Workout Guru — Fri, 18 Dec 2009 00:58:55 +0000

It is a common myth that bicep muscles can be improved merely by using compound exercising, but this is not necessarily true. Though it is true that isolation work is required by the triceps and bicep muscles during arm workouts, it is also true that an excess of isolation training in a bicep workout is in fact too much of a good thing.

A common mistake that most people are found making is that they allocate far too much time, in the way of angles and exercises, than is actually necessary. Spend a moment to analyse this: arms make up around 5% of the total mass of muscle in one’s body, while legs can make up to 50%. So it might be better to think before doing sixteen sets of exercises to train one’s arms and only six sets to train one’s legs, wouldn’t it?

However, the reason most people spend more effort on bicep workouts is because it is almost everyone’s desire to have the sort of big, muscular arms that would give you the picture-perfect figure of a muscular bodybuilder. Well, here are a few tips to obtain those muscular arms you want:

Most people imagine that to train one’s arms, every possible angle must be used, but this is a ridiculous theory. In fact, the growth of one’s arms depends mainly on the burden and maximum muscle recruitment. Genetics also plays an important role.

In order to increase the size of your arm muscles by one or two inches, it is necessary to have a minimum of 10 pounds as the total muscle of the body. This is also related to the earlier mentioned 5% rule. For example, if your back, shoulders, chest and legs are growing larger, there’s a good chance of your arms growing as well.

Furthermore, muscular arms aren’t just related to calories, but arm growth is also dependent on the optimal hormonal environment resulting from the secretion of the Growth Hormone and even Testosterone in spurts. Hence heavy squats, presses, deads and rows are very important. If you find that in spite of the exercises you perform for to tone your triceps and biceps there is no visible improvement, then return to the basics and focus on the ‘majors’ and bigger triceps and biceps will soon be coming your way.

A full workout of the body – in addition to a bicep workout – would also be a good idea to improve your squats, presses, deads and rows. Also make sure that you keep two to four sets after each workout to train the arms in a six to ten repeat range.

Assuming you decide that you will train your arms by themselves, remember to set three distinct exercises in three distinct repeat ranges. Also make sure that your bicep workout emphasises different repeats and set schemes, which strain the muscle fibres with intensities of different magnitudes and maximum recruitment.

Make sure that your triceps and biceps get worked. Simply pressing and curling large weights is far from enough for a successful bicep workout, as too many other muscles like the shoulders and back might compensate and perform a large amount of the routine’s work instead of the biceps. Swinging weights and cheating are not all there is to a successful bicep workout.

Another thing that one must keep in mind during your workouts is not to overtrain one’s arms by using them in every workout. Furthermore, one should not undervalue the stimulation the arm muscles get from focussing on the other major muscle groups. A good test to find out if your workout has been successful is to watch out for soreness in the arms the following day. Be careful about overdoing the cheating techniques during the bicep workout, as the exercises will not work as efficiently as they might and it might not seem like you’ve even had them trained, the following day.

There is a stress to replace the fluids present within the body due to the fact that a bicep workout causes a large amount of heat, consequently causing an equally large amount of sweat. Obviously, the more a one sweats, the more fluids and other electrolytes are removed from one’s body. It is essential for one to restore these fluids along with the electrolytes in order to sustain the balance kept in the body and avoid any damage during the bicep workout.

Uncovering the Best Bicep Workout Routines

Workout Guru — Thu, 10 Dec 2009 06:10:25 +0000

There are lots more exercises for the arms then there are for practically any other part of the body or muscle. The reason for this is because there are lots of different muscle groups in the arms and they all need different exercises that will target the muscles according to their needs. Arm exercises normally work on the biceps and the triceps, but your arms should get some sort of exercise with any type of upper body exercise that you do. These exercises will not tone or strengthen them adequately and should be supplemented with some individual attention to the arms. Your biceps and triceps control the bending, rotation and extension of the arms.

There is a plethora of arm muscles workouts out there so a beginner has plenty of choices of where to start and how to go about getting the best bicep workout possible. However not all arm exercises are effective. Some can be very dangerous. Listed below are two of the most effective and safest bicep and tricep exercises.

Bicep Curls:
The bicep curl is one of the most common and easiest exercises to do. It is very simple and can be achieved in the privacy of your own home or the gym. The routine is simple. Hold a weight in you hand with your hand resting besides your legs. You palm should be facing your outer leg. Using only the power of the bicep lift the weight up until your forearms are vertical and the weight is by your chest.

The very basic motion of lifting the bar to your chest is the staple of most arm exercises. It has an almost limitless variety of different applications.

The curl can target different areas of the biceps and more weights can be added to increase the difficulty. You can also use an EZ curl bar instead of the dumbbell weights. This will give you greater variety during the routine and will train more of the muscle. Dumbbells are great for bicep curls because they are so adaptable. Different weights can be used and they ensure that it is solely the biceps muscle that is doing the work and not the muscles of the back or chest. Weight benches that can be set at different angle, preacher benches or curl machines are all good ways for you to use the biceps curl in a different way to train different parts of the muscle and give yourself the best bicep workout.

Triceps extensions are done lying down on straight bench with a barbell or dumbbells angled upwards. Without moving the upper arms bend your elbow and stop when the weight is almost at the forehead. Using the power of the triceps raise the weights back into the starting position and repeat. This basic motion can be done with a variety of different tools in a variety of different ways but the basic motion stays the same. You can use a variety of different weights, dumbbells or barbells to perform this exercise.

Key Best Bicep Workout Exercises For Muscle Growth

Workout Guru — Tue, 08 Dec 2009 09:03:00 +0000

When people mention the strength and size of their arms invariable people begin to think about the size of their own biceps muscles. It is true that in a large arm the triceps are the muscles that have the most mass, it is the biceps that are most visible and so should be the most exercised.

Before you start exercising you should first understand what each muscle does and how it works. Exercise routines are designed to strain the muscle so that it has to repair itself and by doing so makes itself stronger. This is how exercising works.

The biceps is two muscles that operate together side by side and are in the upper arm. They control the movement of the arm. The biceps twist the arms from side to side and move them up and down from the side of the body to the shoulder. Movements known as flexing and supination. For the best bicep workout it is best to exercise the muscle along these movements.

Directly below the biceps is a muscle known as the Brachialis. It is a very small muscle when compared with the biceps but it is vitally important that this muscle is exercised as well as the biceps for the best biceps workout. It is not directly attached to the biceps or the triceps but they are just as important as an untrained brachialis can add unsightly mass to your arm.

These two routines which we will be talking about should be used by either alternating every 4 to 6 weeks or by alternating each week. You should also continually add a small amount of weight to the dumbbells or bar, so that you are continually strengthening you muscles. It is a common fallacy that lots of repetitions of light weights tones the muscle. It doesn’t. It is also important to change the routine often. Many bodybuilders keep with a routine even when it has stopped having any real noticeable effect. It has been found that you should spend no more then 6 weeks on a routine before changing it. Otherwise your exercising will begin to stagnate and you won’t be getting the best biceps workout.

Straight Bar (EZ Bar) Curls

This is a fairly easy routine where you hold the bar in hands, keeping your hands a shoulder width apart and raise the bar to your chest. Then you slowly lower it down to its original position and repeat.

When doing this routine it is best to stand against a wall and keep your back as straight as possible. This is to prevent your other muscles from helping you to lift the weights. The wrong position will mean that your back and chest muscles may be helping you to lift the weight and your biceps will not be doing as much work as they could be doing. The biceps should be responsible for doing all the work and should receive most of the benefit from the exercising.

Incline Dumbbell Curls
For this routine you must stand in much the same position as when exercising with the straight bar. You hold the dumbbells in your hands with your palms facing towards your legs and raise them to your shoulders. Twist your hands as you raise them upwards by turning your thumbs away from your body. Repeat until you are satisfied.

Finished – Best Bicep Workout Routines Used by Bodybuilders

Workout Guru — Sun, 06 Dec 2009 05:45:27 +0000

Bicep Curls:

The bicep curl is one of the most common and easiest exercises to do. It is very simple and can be achieved in the privacy of your own home or the gym. The routine is simple. Hold a weight in you hand with your hand resting besides your legs. You palm should be facing your outer leg. Using only the power of the bicep lift the weight up until your forearms are vertical and the weight is by your chest.

The very basic motion of lifting the bar to your chest is the staple of most arm exercises. It has an almost limitless variety of different applications.

Different weights can be used and they ensure that it is solely the biceps muscle that is doing the work and not the muscles of the back or chest. Weight benches that can be set at different angle, preacher benches or curl machines are all good ways for you to use the biceps curl in a different way to train different parts of the muscle and give yourself the best bicep workout.

Finished – Discover Worlds Best Bicep Workout Exercises

Workout Guru — Fri, 04 Dec 2009 05:50:27 +0000

Straight Bar (EZ Bar) Curls

Incline Dumbbell Curls (Supinate)

For this routine you must stand in much the same position as when exercising with the straight bar. You hold the dumbbells in your hands with your palms facing towards your legs and raise them to your shoulders. Twist your hands as you raise them upwards by turning your thumbs away from your body. Repeat until you are satisfied.

Finished – Learn the Best Bicep Workout Tips and Tecnhique for Huge Arms

Workout Guru — Wed, 02 Dec 2009 05:59:33 +0000

It is vitally essential that you understand what a muscle does and how it works before you undertake an exercise routine. The biceps are know as the biceps brachii and are known as a two headed muscle. The biceps is are two muscles that operate toegther side by side and are present in the upper arm. They control the movement of the arm. Twisiting it from side to side and moving it up and down from the side of the body to the shoulder. These movements are know as flexing and supination. For the best bicep workout it is best to exercise the muscle along these movements.

When devising an exercise routine it is best to continually add a small amount of weight to the dumbells or bar, so that you are continually strengthening them. It is a common fallacy that lots of repetitions of light weights tones the muscle. It doesn’t. It is also important to change the routine often. Many bodybuilders keep with a routine even when it has stopped having any real noticable effect. IT has been found that you should spend no more then 6 weeks on a routine before changing it. Otherwise your exercising will begin to stagnate and you wont be getting the best biceps workout.

These two routines can be used either alternating every 4 to 6 weeks or by alternating each week. Either way by alternating the routines you will be gaining the best bicep workout. It is essential that you kep adding weights to these routines if you want to experience any growth in the sieze of your muscles.

Straight Bar (EZ Bar) Curls

When doing this routine it is best to stand straight against a wall and keep your back as straight as possible. This is to prevent your other muscles from helping you to lift the weights. The biceps will be responsible for doing all the work and will recieve all of the benefit from the exercising.

You merely hold the bar in both hands, keeping your hands at shoulder width apart and raise the bar to your chest. Then you slowly lower it down to its original porsition and repeat.

Incline Dumbbell Curls (Supinate)

For this routine you must stand in much the same position as when exercising with the straight bar. You hold the dumbells in your hands with your palms facing towards your legs and raise them to your shoulders. Twist your hands as you raise them upwards by turning your thumbs away from your body. Repeat untill you are satisfied.

Finished – Best Bicep Workout Routine as Practised by Gym Junkies Worldwide

Workout Guru — Mon, 30 Nov 2009 08:34:24 +0000

There are three things that a real man should be proud of. The size of his shoulders, the firmness of his chest and the size of his arm muscles. If all of these are kept at optimum fitness levels then a real man can be proud of his physical condition.

The biceps are one of the most visible part of a mans body and so most men would love bulging muscles to show off. Most women think that big arms are attractive and studies have shown that men with bigger arm muscles are more confident and self assured.

Because of this it is very common for men to be focusing predominantly on the biceps and triceps when they work out in the gym.

Here are three proven work out regimes to give you the best bicep work out possible. If you really want to have bigger and stronger biceps then these are the best possible exercises for you to try.

1. Seated Tilted Curls Exercise.

This one is good for beginners as it will give your biceps a good foundation of muscle on which to work on. It is also good for people who have been working out for a while as it helps to tone and shape the biceps. It is recommended that beginners do three sets of each routine and about 10 to 15 repetitions of these so as not to strain the muscles early on. For those more experienced you should be able to manage four sets of each routine. For those people who are really serious about building muscle and getting the best biceps workout then you should be aiming for 5 sets of each routine and about 10 to 20 repetitions.

When you do these seated tilted curls you should be lying down on a bench. Use the strength of your biceps to lift the dumbbells to your chest and twist your arms as you raise them. This twist will exercise more of the biceps and will give you a more well rounded exercise. As you lower the dumbbell to its original position you should remember to contract your biceps to achieve the best bicep workout possible. While you are raising one arm the other arm should be being lowered. This is so that you only use the strength of your biceps to move the dumbbell and donít use the force of the momentum to raise them.

2. Cable Curls Exercise.

This is similar to the barbell curl but allows you to build the biceps muscles in different ways. You should stand upright with your legs shoulder width apart. Your knees should also be partly bent and your elbows should be kept as close to your body as possible. curl the weights in a circular motion upwards towards your chest and hold for one second before lowering them down to their original position.

3. Intensity Curls Exercise.

For best results with this exercise you should be sat down on a bench with your elbows inside of your knees. Exercise only one arm at a time with this exercise, because you are going for high repetitions with a light weight. This will give your biceps the best bicep workout possible.

It is important that you have a focused and consistent exercise routine so that you can achieve the best bicep workout possible. IT is also important to understand what exactly each muscle does and how it works so that you can understand the muscles more.

If you can manage to get in 3 or 4 more reps each time you exercise with a little bit more added weight then that could make all the difference. When you overtax your biceps this way you are giving them no other option then to force themselves to build more muscle to compensate for the strain.

Cross X Fit » Bicep

Bicep workouts without weights use Bodyweight calisthenics to build muscle without weights

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