To get into the starting position, hold your body at arm’s length with your arms nearly locked above the bars. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on triceps involvement. Lower yourself until there is a…
Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This…
The captain’s chair leg raise is the second most effective move for the rectus abdominis as well as the obliques. You can do a variety of exercises on the captain’s chair, which is a rack with padded arms that allows your legs to hang free and can be found in most health clubs and gyms. The key to keeping…
The foundation of 5×5 is pretty simple 5 reps x 5 sets of each exercise. The 5×5 system is one of the oldest muscle building programs and has been around since the 70’s. Some say the 5×5 is good and on the other hand some say the 5×5 is bad; I guess it all boils…
If you dont have the time to go to a gym or the money for a gym membership you can transform your physique and put on pounds of muscle with just dumbbell workouts. But what a lot of people dont understand is that the fastest way to build muscle is with dumbbells workouts!!! And of course, this is…
Hypertrophy is the excessive development of an organ or part; specifically the increase in bulk as by thickening of muscle fibers. The best rep range to build muscle (hypertrophy) depends on which body parts you are training. Both upper body and lower body exercises require different rep ranges to build muscle. The best rep range to build muscle in…
If you want to gain and build muscle mass you must eat enough dietary fat. When trying to build muscle fast stay away from low fat diets!! Dietary fats play an essential role in hormone production in our bodies which in turn is responsible for muscle growth and strength increases. In the past, I found…
This article is for those who want to get bigger arms. To get bigger arms you must train your bicep and triceps muscles. Most people who want bigger arms make the mistake when trying to get bigger arms by concentrating on the biceps muscle. They waist there time by doing countless reps and sets of…
If you want to build muscle mass fast in certain area or areas of your body, DROP SETS are a great addition to your weight training routine. Basically, muscles grow by being stressed and stimulated by the weight you are lifting, which results in muscle hypertrophy and growth. Drop sets allow you to stress an…
The benefits of caffeine in helping you build muscle mass just keeps piling up. Caffeine is definitely one of the cheapest substances around, which in turn makes it the cheapest muscle building supplement around. Day after day more and more research has proven that not only can taking caffeine before a weight training workout session…