Beginners bicep exercises

By Caleb Lee

We have made it to the third and final installment of my articles on achieving the biceps you always wanted. The most common question I am asked is what exercises are the best to get the results I want. Without delay, here are more to get you on your way.

Preacher Bench Curls:

This is great for the biceps and has the extra benefit of working the forearms! You'll need a preacher bench for this, but if you don't, remember this next time you are at the gym.

Sitting on the preacher bench, rest your arms on the pad with your palms facing up. Let someone hand you a barbell. Now lower your arms until they are straight out. You should feel a great stretch (and burn!) in the bicep.

Making sure to move only your forearms, use your biceps to curl the barbell up to shoulder height. Slowly lower back to starting position. Hold the barbell here for a moment to make the most of the bicep stretch and then repeat.

Concentration Curls for Dumbbells:

This can be tough for a beginner. It isolates the bicep giving you the maximum workout (and burn!). You will use a lighter weight for this because of the isolation, but you will get the same results. Sit on the end of the bench with legs spread. Reach down between your legs and pick up the barbell. Bracing your elbow on one knee, place the opposite hand on your leg for balance. Using your bicep only, and moving just your forearm, slowly curl the dumbbell to shoulder height. Keep it there for a moment, then slowly lower to starting position, then repeat. Do this for both arms, alternating left and right.

Well, I hope that these exercises have been helpful to all of my readers, novices and old pros alike who are interested in building better biceps (a good slogan for a gym, if you ask me). Until next time, I?ll see you in the gym!

About the Author:

Fitness expert Caleb Lee can teach you a lot about building muscle. His website will teach you how to build muscle fast.

Muscle Growth, The 60 Seconds That Make The Difference

By Ricardo Daryans

In the same way a small fraction of a second is crucial in a sprinter's race during a 100 metre dash, fractions of seconds can mean success or failure in a bodyduilding process. That seconds will make or break your body's muscle growth response in the gym.

There's more...although each entire workout will last for about an hour, only about 60 seconds will determine what kind of gains you achieve. That's right, how you choose to handle that 60 second time period could means great, mediocre or poor muscle building effects.

Let me try to explain. Every set of execises that you perform in the gym will give you benefits on the last 1-2 reps. Why? Because muscles respond to stress, so, the first reps you perform are nothing but a mechanism to trigger the stress your muscles need to grow.

Then, reps 1-4 are only performed in order to get to reps 5 and 6, the ones that really matter in the bodybuilding process. The first ones, do very little in terms of stimulating muscular growth.

What's important then, is to overload the muscles on reps 5 and 6. And the most important thing to achieve better results is try to keep that stress level as long as you can at the end of each set.

The best way to trigger your body's adaptive responses is training until your muscles cannot move the weight another inch. Drop the weight some seconds before the guy next to you and you will see the difference between his and your muscles after some weeks.

So, if you perform 10 sets per workout, and the last six seconds are the ones that mean success or failure, there you have that 60 seconds i've been talking about. That crucial 60 second will give you, or not, the muscular growth youre looking for.

Then, your succes in the bodybuilding process is measured by the short moments at the end of every single set you perform in the gym.

It really is true; your bodybuilding success is literally measured by the short, precise moments at the very end of each set and the amount of effort you are willing to exert during this time.

You have to train really hard and with full effort every single day. When your muscles aches and you can feel they're burning, if you feel the weight really heavy, that's the right moment to give your maximun effort until true muscular failure is reached.

You must train hard and with full effort at all times. When the weight feels heavy and your muscles ache and burn with discomfort, you must push through and continue until true muscular failure is reached.

If you stop short, even a second short, your gains will be compromised. Keep this in mind at all times in the gym and you'll experience better results than ever before.

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Stop wasting your time, effort and cash on B.S. "Miracle Programs" that don't deliver results! Learn the honest truth revealed by a genuine muscle-building expert and finally start noticing the gains YOU deserve

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Best Bicep Exercises #1 For Beginners (and everyone else)

By Caleb Lee

I get asked a lot about this. A lot of bodybuilders are always on the lookout for a better way to build bigger biceps, or just some different exercises to break up the tedium of doing the same routines for the old guns. Whether you're entirely new to weight training or an old pro like myself, these bicep exercises will help you to get on your way to those big upper arms you've been wanting.

Curls - Standing Barbell:This has been used by long time weightlifters for quite awhile. I am including it here for the beginners as well as more experienced lifters as a refresher.

Stand with feet placed shoulder width apart with the barbell underhanded. Keep the elbows close to your torso and let the barbell hang in front of you at arm's length. Remember it is very important to keep your elbows tucked in throughout this exercise.

Pull up the barbell using your biceps alone - only your forearms should move when doing this exercise. Curl the barbell up to shoulder level and hold it there for a moment; this will make the most of this exercise. Slowly lower and repeat.

Now I get asked this quite often too: how many reps should I do of a given exercise and with how much weight? The answer is that you should decide on a number and use sufficient weigh that you can only do that many reps before you have to rest.

Curls - Standing Dumbbell: Similar to the barbell curl, only done with dumbbell. This will work the forearms; a nice bonus to this exercise.

With your feet shoulder width apart, grab the dumbbells. Again, with dumbbells at arm's length and elbows close to torso, curl the dumbbells to shoulder height. Now rotate your hands so palms are facing up-this maximizes the exercise. Slowly return to beginning position and repeat. For variety, you can do this one arm at a time.

For more bicep and other exercises, keep coming back. I have plenty of other articles on building muscle and keeping fit!

About the Author:

author Caleb Lee will teach you a lot about building muscle. His website will sways you ways to build muscle fast.

Training Techniques - Training The Largest Muscles (Part 2)

By Mick Hart

The all important water can also be used to help flush nutrients (e.g. amino acids, vitamins etc.) through your body, which enables these nutrients to bathe all your tissues optimally and ensure their optimum health, which is vital for good gains: this could not be achieved in a low water intake environment. It's also important to note that the amino acid L-glutamine is the most abundant amino acid in muscle tissue, and so it's well worthwhile to supplement your diet with extra L-glutamine.

The importance of a good multi-vitamin and mineral supplement cannot be overlooked either, as the growth processes cannot proceed unless all factors necessary for growth are present, and these include vitamins and minerals, in addition to the necessary amino acids supplied from dietary protein, and other dietary constituents.

I am always being asked the same question about when to start with steroids and I always give the same answer. The decision to start with steroids must be a responsible action and must be backed up with at least 8 years natural training. Don't rush into things and you will see when natural growth stops so just be patient.

If the truth is known only a well trained body will get the optimum results from anabolic steroid use, so why start before you are completely ready. When that time comes you will need to be informed correctly by an international bodybuilding coach called Mick Hart who provides loads of free information on steroid cycles and natural training tips on his blog. Don't mess up and get the best advice.

Mick Hart coaches the elite in bodybuilding but gives advice to everyone cause he believes that it is his duty to give support to any bodybuilder that wished to try steroids as a means of increasing muscle growth. All you have to do is click on one of the links below and you will become part of a very select group of successful bodybuilders.

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You Have Found International Steroid Coach Mick Hart. Discover how to Build Lean Muscle At Micks Bodybuilding Blog

How to get started the right way with strength training

By Caleb Lee

I know, I know. You're champing at the bit to hit the gym after that New Year's resolution to get ripped this year. You're eager - but hold on there. You need to start slow and work your way up, trust me. I was once like you; amped to get into the gym and start pumping iron. And if I haven't caught you before that first visit, maybe you're like me where I ended up being too sore to work out for a week afterwards? Where did I go wrong? I wondered.

The truth is, I had gone too fast and just jumped in when I should have taken things slow and built my strength gradually - although everything worked out fine in the long run, a lot of would be weight lifters get discouraged quickly because they failed to start small in their bodybuilding plans.

It's not only this that concerns me (although I do hate to see people drop out and fail to reach their potential). Injuries can easily result as a product of newly minted body builders getting too enthusiastic about those first few workout sessions.

I'd like to give those of you who are new to bodybuilding, weight lifting, strength training (and fitness in general) a few guidelines on getting started the right way. If you follow this advice it can make all the difference between success and failure in your strength training; so please, read on!

Let's start with anatomical adaptation (a big word, but it's easy to understand): you just want to help your body be prepared for the rigors of strength training. So before you even hit the weight room, consider starting with a routine of full body workouts to build overall strength and endurance.

Remember this: "Rome wasn't built in a day, and neither were the weightlifting pros." So after a few weeks of the general strength training of your whole body, when you feel ready (or simply cannot wait), try just one exercise per area of the body you want to focus strength training on and keep your number of reps low; even if you don't feel "pumped" right away don't worry. You are laying the ground work for serious bodybuilding later. Be patient and just get a feel for all the exercises (this is especially true if you've never been in the gym or it's been a LONG time!).

After a few weeks, you can gradually increase the amount of weight you are lifting and add a few more reps - stick with this new weight and number of reps for a few weeks before increasing. One more thing; the pros know this, but it's extra important fro the beginner: make sure to take a day off in between workout days (two days if it has been an exceptionally strenuous workout).

Remember, slow and steady is the smart way to start strength training. You'll begin building muscle before you know it, but you have to start small. And the benefit is that you'll be focusing on having good form, staying injury free, and doing things the RIGHT way... which means you can enjoy strength training for a lifetime. Have a great workout!

About the Author:

author Caleb Lee knows a lot about building muscle. His website will teach you how to build muscle fast.

Bicep Exercises for Beginners and Everyone Else

By Caleb Lee

This is my 3rd and final installment on building bigger and better biceps. Everywhere I go I am asked how to get bigger biceps. I have written a few articles to give beginners and pros some of the tried and true bicep excercises. Let's get started now on your bicep workout.

The Preacher Curls:

This exercise is not only great for your biceps but works those forearms at the same time. You will need a preacher bench for this one. If you don?t have it, remember this the next time you are at the gym.

Sit on a preacher bench, with your upper arms resting on the pad, palms facing upwards. Have someone hand you a barbell. Lower the barbell until your arms are nearly straight ? you should be feeling a good stretch in your bicep now.

Make sure to move only your forearms. Using the the bicep, curl the barbell up to shoulder height. Slowly lower to beginning position then repeat.

Dumbbell Concentration Curls:

This can be tough for a beginner. It isolates the bicep giving you the maximum workout (and burn!). You will use a lighter weight for this because of the isolation, but you will get the same results. Sit on the end of the bench with legs spread. Reach down between your legs and pick up the barbell. Bracing your elbow on one knee, place the opposite hand on your leg for balance. Using your bicep only, and moving just your forearm, slowly curl the dumbbell to shoulder height. Keep it there for a moment, then slowly lower to starting position, then repeat. Do this for both arms, alternating left and right.

Well, I hope that these exercises have been helpful to all of my readers, novices and old pros alike who are interested in building better biceps (a good slogan for a gym, if you ask me). Until next time, I?ll see you in the gym!

About the Author:

build muscle fast.

Raises for the shoulders part two

By Caleb Lee

Here we go again on shoulders. For beginners, or serious bodybuilders, everyone wants to fill out their clothes better, without those shoulder pads that are out of fashion anyways. In my last article I dealt with presses and now (as you can see from the title) I'll be talking about raises.

Raises work the deltoids and are a great compliment to presses when you want to build up your shoulders. Raises incorporate the element of isolation, meaning you may want to use a little less weight than you are used to using ? don?t worry, you?ll still get good results. Each of these exercises works a different part of the deltoids; front, side and back.

Front Dumbbell Raises:

In standing position, hold a dumbbell at each side with your palms turned towards your body. Raise one dumbbell up, using a sweeping motion, until it is over your head. Lower to starting position while you sweep the other dumbbell up. Repeat.

Very simple but very effective exercise for the front deltoids.

Standing Dumbbell Lateral Raises:

Grab a dumbbell in each hand and stand bent forward slightly and hold out the dumbbells at arms length. Lift both dumbbells outward, to either side and then turn your wrists gently (sort of a pouring motion). Lift the dumbbells slowly to just a little above shoulder level, then lower them slowly and repeat, Remember to use your muscles to move the weights in this exercise, not the momentum of the weights.

Bent-Over Raises (Lateral):

While standing, hold a dumbbell in each hand and bend forward 45 degrees. The dumbbells should be hanging at arm's length and your palms facing each other. Staying in this position, lift the dumbbells out to your sides. Slowly return to your beginning position and repeat.

Whew! These exercises will be a little challenging if you haven?t done any shoulder workouts before, but they will get results for you, guaranteed. Well, you?ve got some work ahead of you and as for myself; I?m off to the gym! Until next time!

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Bicep Exercises #1 - Beginner or Pro ? Part 2

By Caleb Lee

I addressed the question about how to get bigger biceps in my last article. Here are a few to make those arms bulge!

Standing Dumbbell Hammer Curls:

This next exercise is a body builder's dream come true; it works out your biceps and forearms at the same time.

With feet a shoulder's width apart, grab your dumbbells, letting them hang at arm's length. Keep your elbow's tucked in close to your sides and your palms facing each other throughout this exercise. Curl the dumbbells up to shoulder level using biceps and forearms only. Hold for a moment to gain the maximum effect of muscle tension, then slowly return dumbbells and repeat.

You will need an incline bench for this next exercise. Keep this one in mind for your next trip to the gym if you don't have the bench at home. This one uses less weight as this exercise isolates the muscles so you don't have to lift as much!

Inclining Dumbbell Curls:

Get your dumbbells and sit back on an incline bench. Your feet should be shoulder's width apart. Go ahead and let the dumbbells hang at arm's length, behind your body, on each side of the bench. Curl the dumbbells to shoulder level, using your biceps only, and hold them for a moment. Slowly return to starting position. Only your forearms should have moved during this exercise.

That's it! Keep checking back for more exercise, general fitness and health articles. There are more bicep exercises to come, too. See you next time you're in the gym!

About the Author:

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