Muscle Building Exercises - Top 2 Exercises to Build Your Upper Body Fast

Muscle Building Exercises - Top 2 Exercises to Build Your Upper Body Fast
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Muscle Building Exercises - Top 2 Exercises to Build Your Upper Body Fast

Did you know it's possible to work your entire upper body thoroughly with just 2 simple exercises? There are many muscle building exercises to choose from but in all cases the most basic exercises without using fancy machines are always the best for developing raw strength and massive muscles. Any exercise that requires you to move your own body through space like push-ups, squats, pull ups, and deadlifts will develop your body the quickest.

Muscle Building Exercises - Top 2 Exercises to Build Your Upper Body Fast

Build You Upper Body Fast

Muscle Building Exercises - Top 2 Exercises to Build Your Upper Body Fast
Muscle Building Exercises - Top 2 Exercises to Build Your Upper Body Fast
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If you are looking to add a nice V taper to your back, rounded shoulders, developed pectorals, and well muscled arms then you should implement a simple superset of pull ups and dips for a full upper body workout that will save you time in the gym and be more effective than many workouts that include multiple muscle building exercises.

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Muscle Building Exercises - Top 2 Exercises to Build Your Upper Body Fast

Pull Ups

Pull ups are the king of muscle building exercises for the upper back and arms. This exercise is so versatile because you can change the hand grips from close to medium to wide and you can also reverse the grip. Each variation will work your back and arms a little differently hitting the muscle fibers everywhere. If you are struggling to add mass to your arms then try adding reverse grip pull ups. As you add weight around your waist making the exercise harder and harder your arms will compensate and grow along with your back. A beginner will find this a more effective way to build arms then by doing endless sets of bicep curls. If you are unable to do a pull up then you have to start out slow and do partial pull ups until you can do a full range of motion. Some gyms have a pull up assist machine where you can rest your knees on a platform that will push you up and you can gradually decrease the amount of help you get from week to week until you are doing them without the help of the machine.

Dips

Dips are one of the most phenomenal muscle building exercises for your upper body. They will develop the chest, front deltoids, and triceps adding mass across the entire front of your upper body. This is another exercise that can be done on an assist machine until you can do them without help. Once you are strong enough to add a weight belt around your waist and starting adding extra resistance you will start seeing the muscle mass build quickly.

The Superset

Here's a way to incorporate the two exercises into one workout that is efficient and quick. You will perform 1 set of pull ups and then rest for 1 minute. Then perform 1 set of dips and rest for 1 minute. This would be 1 full superset. If you have never done this before start off by doing 3 sets of 6-10 reps of each and work up to 4-5 sets. Make sure to keep a workout log tracking how many reps you do for each set and try to beat your last workout every time you go to the gym. If you constantly strive to improve your body will reward you with new muscle gains. If you are looking to beef up your upper body quickly try these two muscle building exercises for quick discernible results.

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Muscle Building Exercises - Top 2 Exercises to Build Your Upper Body Fast

The Best Mass Building Bicep Exercise

The Best Mass Building Bicep Exercise
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The Best Mass Building Bicep Exercise

Almost every day... without fail... someone sends me an email asking about bicep exercises.

The Best Mass Building Bicep Exercise

The song is always the same... "how can I make my biceps bigger?"

The Best Mass Building Bicep Exercise
The Best Mass Building Bicep Exercise
+

Then the guy will go on to tell me that he's doing twenty sets of concentration curls, followed by twenty sets of dumbbell curls and a few more light sets to really get the pump.

The Best Mass Building Bicep Exercise
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The Best Mass Building Bicep Exercise

That's what most guys do. And most guys will never stretch the tape measure beyond 16 inches.

So today, I'm going to give you some tips that you can use to build sleeve-stretching biceps.

Tip #1: Stop Torturing Your Biceps

Your biceps are a relatively small muscle group. They are no where near as large as the muscles in your legs, back and chest.

So why would you expect your biceps to be able to recover from the exact same workload that you inflict on larger muscle groups? It doesn't make any sense.

Because the biceps are a smaller muscle group, you need to work them hard and brief... and then let them recover. I recommend no more than three training sets for your biceps.

Tip #2: You Must Pick The Right Exercises

I don't know why... but people seem to love the concentration curl. Yet... it's one of the least effective bicep exercises. Why? Because this exercise severely limits the amount of weight you can use.

The most effective mass building exercises are the ones that allow you to safely move the most weight. That's why squats are a better mass-builder than leg extensions.

So when choosing bicep exercises... remember that you should be looking for exercises that will allow you to safely move the most weight.

With that in mind, here are my top four bicep exercises.

Best Bicep Exercise #1: Weighted Chin-up

This is the grand-daddy of bicep exercises. And for good reason. This exercise allows you to use the most weight. Plus, this exercise recruits extra muscle fibers because it involves moving your entire body instead of just moving your hands.

Do perform a weighted chin-up, place your hands on the chin-up bar relatively close to each other. Your palms should be facing you. Then simply pull your body up. When you can do ten reps or more, it's time to get a belt and start strapping some weight to your waist.

And when you're knocking out chin-ups with 90lbs around your waist... your biceps will be just about as big as they can get.

Best Bicep Exercise #2: Friction Barbell Curl

Not many people know about this exercise but it's one of my personal favorites. It's performed just like a typical bicep curl... grab a barbell and curl it. But on the way down, I want you to drag the bar down the front of your shirt. This will force your elbows back and make the negative portion of the exercise a little more efficient.

Best Bicep Exercise #3: Cable Curl

I don't do this exercise too often but I will rotate this exercise into my routine when I stop making progress with the other exercises.

Attach a straight bar handle to a low pulley machine and simply curl the bar. To make the exercises more difficult, bend slightly forward at the waist through the entire movement.

Best Bicep Exercise #4: Preacher Curl

This is another favorite of mine. It doesn't need much explanation. You must have a specialized preacher bench to perform this exercise. Simply sit at the preacher bench, drape your arms over the padding and curl the bar. I prefer an EZ-curl bar for this exercise. Also, I prefer to keep the rep count higher on this exercise as I personally see better results with higher reps.

If you haven't been able to make your biceps grow, give these exercises a try. Remember, the most important thing is to consistently get stronger. If you start out curling 100lbs and can add just two pounds to the bar every week, you'll be curling 200lbs in less than one year. And you'd better believe your biceps will be huge when you make that kind of jump.

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P90X MASS - Building Muscle With P90X

P90X MASS - Building Muscle With P90X
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P90X MASS - Building Muscle With P90X

Let's face it, anyone that has participated in the P90X exercise program knows that it was designed to help you build lean muscle and shed unwanted pounds and fat. Some of the P90X before and after pictures you see on the internet are simply amazing, they just confirm that this program is no joke and one can easily achieve their fitness goals by following it.

P90X MASS - Building Muscle With P90X

P90X is so effective in getting you ripped that it's very difficult to build muscle mass when following the program to a tee. It's great for those that want to drastically tone up but how about those that are happy with their body fat percentage and want to gain muscle? Below are just some of the key components that are absolutely required when your goal is to build muscle mass via P90X.

P90X MASS - Building Muscle With P90X
P90X MASS - Building Muscle With P90X
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Train with Heavier Weight: One of the most important factors when trying to gain muscle is to lower your rep count while increasing your weight. You should be doing 6-8 reps and make sure you are using a weight that you will absolutely fail on the last rep. If you can only do 4 reps, take a few second break and try to do another 2-3. 12-15 reps should be done when your goal is to tone up and build lean muscle.

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Nutrition: Eat more calories! You must increase your calorie intake if your goal is to build muscle. Most people feel like they can eat whatever they want but this could not be further from the truth. Yes, you will need to eat more but reach your calorie goal by eating high-quality foods. For muscle growth, carbohydrates are not as essential as protein and fats. Your body will not be able to build bigger muscles without an ample amount of protein. You should at least shoot for 1 gram of protein per pound of body-weight. If you weigh 200 pounds, you should consume at least 200 grams of protein a day. Don't get me wrong, carbohydrates are also very important as they fuel your muscles and provide your body with the energy needed to complete a P90X workout at a high intensity level.

Eliminate a Cardio Workout: Too much cardio slows down muscle growth and P90X has plenty of it. Think about it, even the P90X resistance training routines are somewhat cardio-type workouts. You are constantly moving and completing each exercise one right after another with little or no break.

Recovery Drink: I highly recommend some sort of recovery drink no matter what fitness program you are participating in but I feel that it's all out mandatory when you are trying to build muscle mass. A post-workout recovery drink with carbohydrates and protein stops the breakdown process that occurs after a workout and stimulates muscle repair and growth. It's very important to supply your muscles with the nutrients needed after an intense workout, especially when the focus in on building muscle.

Following these tips will help you build muscle mass with P90X. Remember to fight for those extra reps, most people give up too early so break through that mental barrier and muscle up 2-3 more. Also, do not underestimate the nutrition piece as it plays a critical role in building muscle. Drink plenty of water (body weight (lbs) x.06 = water intake in ounces) and if at all possible, try to eat 6 meals a day spread out every 2-4 hours.

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Best Bodybuilding Workout For Mass Muscle Gains

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Best Bodybuilding Workout For Mass Muscle Gains

Do you want to know the best bodybuilding workout for mass? If so I will show you the best bodybuilding workouts and how to put them together into a complete routine. I will also show you how to avoid muscle building plateaus.

Best Bodybuilding Workout For Mass Muscle Gains

Best Bodybuilding Workout For Mass

Best Bodybuilding Workout For Mass Muscle Gains
Best Bodybuilding Workout For Mass Muscle Gains
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If you are looking for the best bodybuilding workout for mass, I am assuming you want to put, as much muscle weight onto your frame as possible. To do this you have to have put other goals and aims aside for a bit. Your main focus should be on; obtaining lots of lean muscle mass.

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I should say from the start that there is not one particular best bodybuilding workout for mass. The best way to continuously add muscle and prevent muscle building plateaus. Is with a collection of bodybuilding workouts, combined together to form a complete bodybuilding routine. Get this right and you will pack on muscle mass fast. So lets have a look at the best bodybuilding workouts for mass.

Volume Training

Arguable the best workout for mass, is volume training. Volume training creates a lot of tension on a muscle and causes a lot of muscle damage. This stimulation is great for muscle growth.

You must however get the volume right and not copy bodybuilding workouts from magazines and pro bodybuilders. That sort of volume is to high and will give you below par results. Another problem with volume training is that it does not get you stronger. If you want to prevent plateaus and keep making muscle gains, you need to get stronger.

Strength Training

Strength training comes in at joint top of the best workout for mass. Simply put, stronger muscles will be bigger muscles. It is possible to have stronger smaller muscles, but this mostly irrelevant with most people. This usually occurs when you look at elite bodybuilders and power-lifters.

The main advantage with strength training is that, with the extra strength you get; you can use that strength to lift more weight with more volume. When you do this, you really start to reach your muscle building genetic potential. This is why I said there is no best bodybuilding workout for mass. But a collection of bodybuilding workouts used to form a complete bodybuilding routine.

Workout Routine

So how do you make a bodybuilding routine? This can be different for each person with different body types. You are best doing a bit of trial and error for yourself, to see how you react. A good starting guide is to start of with 2-3 weeks of volume training. Followed by 2-3 weeks of strength. Once you do that, you can review how you are progressing.

Bear in mind that you will make you best gains during the volume training. Do not drop the strength training completely, as this strength training is what sets you up for big muscle gains. It is a bit like laying the foundations for a wall, then the volume training builds the wall on those foundations.

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2 Muscle Building Secrets Guaranteed to Add Muscle Mass!

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2 Muscle Building Secrets Guaranteed to Add Muscle Mass!

Building muscle mass is much easier to do when you are
armed with the correct information. With the correct
information, you'll build muscle mass faster than you
thought possible.

2 Muscle Building Secrets Guaranteed to Add Muscle Mass!

If you're frustrated with your muscle gain or fat loss goals,
I sympathize with you completely, and understand exactly what
you are going through. I worked out for years before finally
figuring out the correct ways to go about building muscles and
losing fat.

2 Muscle Building Secrets Guaranteed to Add Muscle Mass!
2 Muscle Building Secrets Guaranteed to Add Muscle Mass!
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I finally figured out that the routines and weight lifting tips
touted by professional bodybuilders and the muscle magazines just
aren't going to work for most people. But take heart, you can start
building muscle with effective weight training routines and nutrition
programs.

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Following are a couple of weight lifting tips that I've found to be
extremely effective in building muscle and adding strength as quickly
as possible. Putting together a program that incorporates the following
weightlifting tips will point you in the right direction and get
you making gains you hadn't thought were possible.

Building Muscle Tip #1 - An Intense Twist

Arthur Jones, inventor of Nautilus, pioneered the concept of
training with 100% intensity, ie, training to failure. And
this is an extremely important part of your routine if you are
interested in building muscles as quickly as possible.

However, as others caught on toe Arthur's effective training
ideas and the training to failure concept became more
widespread, an important piece of advice by Arthur was forgotten.
Arthur suggested that people go beyond failure.

And I'm not talking about some of the more popular high intensity
techniques available today such as rest-pause, forced reps,
drop sets, etc. I'm talking about a very specific way of training
to failure that is very effective for building muscle mass.

Arthur Jones suggested that once you could no longer complete
another repetition, you should continue pushing or pulling on
the weight for approximately another 20 seconds. Obviously,
on certain exercises like squats or bench presses, you either
need to work in a power rack with safety pins or have a very
good spotter.

Let's use the bench press as an example of how to use this
bodybuilding technique for building muscles. Most people, when
they start a rep and get stuck near the bottom, they drop the
weight against the safety pins or have their spotter help rack
it. Instead, you should continue pushing against that immovable
weight for a good twenty seconds.

On barbell curls, you would most likely come to a grinding halt
about two or three inches into the rep, when your arms are
slightly bent. You know you won't make the rep but you continue
to pull on the bar for as long as you can before finishing the set.

Muscle Building Tip #2 - Squat, Squat, Squat

You have to fall in love with the squat. It truly is the king
of all muscle building exercises, bar none. While some people
can build muscle mass on almost any training routine or diet,
most of us can't. So put as many factors in your favor as you
can control and one of the biggest is work hard on an effective
squat program.

Hard work on the squat is the single most important thing you
can do to ensure your bodybuilding success. Forget about the
latest greatest high tech routine or the newest supplement fad.

The key component to any program you do is hard work. Building
muscle isn't easy. But it can be made easier. Hard
work will take you much further than your choice of exercises,
sets or reps.

But if you get the other components of your training program put
together correctly and then add hard work and dedication, you'll
be absolutely amazed at the progress you can make. You'll be
building muscle so fast, you'll go from a before to an after before
you know it.

You need to use all the weight you can handle and then add some
more. Since the squat is the toughest weight lifting exercise
you can do physically, it's also the toughest mentally.

Your mind gives in on the squat well before your body does.
If you want to gain lots of muscle, you need to put an end to that.
Everything you have has to go into your squatting program.

The key to the success of rapid weight gain by squatting is the
amount of work you put into it. After your warm ups, load the bar
to a weight you normally do 10 reps with. Now, do 20 reps. No,
I'm not kidding. Like I said before, the squat is the most
mental exercise there is. I've never seen anyone, when properly
prepared mentally, fail to get 20 reps with their 10 rep weight.

These bodybuilding tips are very effective tips for building
muscle and getting stronger. Add them to your weight training
program and watch your muscle mass increase.

Keep in mind that weightlifting workouts like this are the best
way for effectively building muscle mass fast but
it's also the best way to lose fat, completely change the shape
of your body, and keep the fat off. Weight lifting is much more
effective for fat loss than aerobics or dieting alone.

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All Dumbell Chest Workout - For Maximum Mass Building

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All Dumbell Chest Workout - For Maximum Mass Building

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All Dumbell Chest Workout - For Maximum Mass Building

All Dumbell Chest Workout - For Maximum Mass Building

All Dumbell Chest Workout - For Maximum Mass Building

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The Best Mass Building Bicep Exercise

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The Best Mass Building Bicep Exercise

Almost every day... without fail... someone sends me an email asking about bicep exercises.

The Best Mass Building Bicep Exercise

The song is always the same... "how can I make my biceps bigger?"

The Best Mass Building Bicep Exercise
The Best Mass Building Bicep Exercise
+

Then the guy will go on to tell me that he's doing twenty sets of concentration curls, followed by twenty sets of dumbbell curls and a few more light sets to really get the pump.

The Best Mass Building Bicep Exercise
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That's what most guys do. And most guys will never stretch the tape measure beyond 16 inches.

So today, I'm going to give you some tips that you can use to build sleeve-stretching biceps.

Tip #1: Stop Torturing Your Biceps

Your biceps are a relatively small muscle group. They are no where near as large as the muscles in your legs, back and chest.

So why would you expect your biceps to be able to recover from the exact same workload that you inflict on larger muscle groups? It doesn't make any sense.

Because the biceps are a smaller muscle group, you need to work them hard and brief... and then let them recover. I recommend no more than three training sets for your biceps.

Tip #2: You Must Pick The Right Exercises

I don't know why... but people seem to love the concentration curl. Yet... it's one of the least effective bicep exercises. Why? Because this exercise severely limits the amount of weight you can use.

The most effective mass building exercises are the ones that allow you to safely move the most weight. That's why squats are a better mass-builder than leg extensions.

So when choosing bicep exercises... remember that you should be looking for exercises that will allow you to safely move the most weight.

With that in mind, here are my top four bicep exercises.

Best Bicep Exercise #1: Weighted Chin-up

This is the grand-daddy of bicep exercises. And for good reason. This exercise allows you to use the most weight. Plus, this exercise recruits extra muscle fibers because it involves moving your entire body instead of just moving your hands.

Do perform a weighted chin-up, place your hands on the chin-up bar relatively close to each other. Your palms should be facing you. Then simply pull your body up. When you can do ten reps or more, it's time to get a belt and start strapping some weight to your waist.

And when you're knocking out chin-ups with 90lbs around your waist... your biceps will be just about as big as they can get.

Best Bicep Exercise #2: Friction Barbell Curl

Not many people know about this exercise but it's one of my personal favorites. It's performed just like a typical bicep curl... grab a barbell and curl it. But on the way down, I want you to drag the bar down the front of your shirt. This will force your elbows back and make the negative portion of the exercise a little more efficient.

Best Bicep Exercise #3: Cable Curl

I don't do this exercise too often but I will rotate this exercise into my routine when I stop making progress with the other exercises.

Attach a straight bar handle to a low pulley machine and simply curl the bar. To make the exercises more difficult, bend slightly forward at the waist through the entire movement.

Best Bicep Exercise #4: Preacher Curl

This is another favorite of mine. It doesn't need much explanation. You must have a specialized preacher bench to perform this exercise. Simply sit at the preacher bench, drape your arms over the padding and curl the bar. I prefer an EZ-curl bar for this exercise. Also, I prefer to keep the rep count higher on this exercise as I personally see better results with higher reps.

If you haven't been able to make your biceps grow, give these exercises a try. Remember, the most important thing is to consistently get stronger. If you start out curling 100lbs and can add just two pounds to the bar every week, you'll be curling 200lbs in less than one year. And you'd better believe your biceps will be huge when you make that kind of jump.

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The Best Mass Building Bicep Exercise

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Full Arm Mass Building Workout Bicep Triceps Natural Bodybuilder (Christian Guzman)

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Full Arm Mass Building Workout Bicep Triceps Natural Bodybuilder (Christian Guzman)

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Full Arm Mass Building Workout Bicep Triceps Natural Bodybuilder (Christian Guzman)

Full Arm Mass Building Workout Bicep Triceps Natural Bodybuilder (Christian Guzman)

Full Arm Mass Building Workout Bicep Triceps Natural Bodybuilder (Christian Guzman)

Full Arm Mass Building Workout Bicep Triceps Natural Bodybuilder (Christian Guzman)

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5 Simple Exercises to Build Muscle Mass Fast

5 Simple Exercises to Build Muscle Mass Fast
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5 Simple Exercises to Build Muscle Mass Fast

Getting ripped involves a number of activities, most importantly, eating a muscle building diet, maintaining a healthy lifestyle and engaging in intense muscle building exercise. There are a number of exercises that are specially designed to build muscle mass fast. In this article I will introduce five of the most basic exercises to build muscle mass fast and take a look at how you can incorporate them into your workout routine.

5 Simple Exercises to Build Muscle Mass Fast

Pushups

5 Simple Exercises to Build Muscle Mass Fast
5 Simple Exercises to Build Muscle Mass Fast
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Pushups are one of the best ways to build muscles and get ripped and have been used for many years by body builders. Pushups are an endurance, body weight exercise that is often recommended to people who wish to gain muscle mass without the assistance of weights. This simple exercise requires you to lift and lower about 60% of your bodyweight off the floor against gravity using your arms and upper body muscles. This leads to quick development of the muscles in your chest, shoulders and triceps.

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Varying the push up position or adding resistance to push ups also helps in achieving fuller, well trimmed and stronger muscles faster. For example, if you wish to focus on your pectoral muscles, placing your hands farther apart is the ideal position while if your focus is on your triceps, your hands should be place closer together in a triangle formation. If you wish to improve the muscles of your shoulders, raising your feet in an elevated position such as on a workout bench will help.

Ultimately the best thing about push ups is that, they can be done anywhere thereby eliminating the need for an expensive gym membership or free weights. If you are new to this exercise performing 3 sets of 12-15 pushups, 3 times a week is a good way to start to build muscle mass fast with pushups.

Pullups

Pullups are considered to be one of the best muscle building exercises because you support your entire bodyweight with your arms as you lift yourself up into the air. In fact aside from strengthening your arms significantly, this exercise to build muscle mass helps to develop the latissimus dorsi muscle in the back and well trimmed biceps quickly. Pullups are also an excellent endurance and muscle building exercise.

Depending on your upper body strength and your weight, a typical pull up workout routine to build muscle mass fast should last for 5 - 10 minutes in total, incorporating 3 - 4 sets, with a rest of 45 seconds - 1 minute between sets. When starting out with pullups it is a great idea to perform assisted pullups by using an object to support your bodyweight, such as a chair. This does decrease the resistance on your muscles but will allow for your muscle to strengthen and adapt to accommodate your total body weight.

Aim to perform 5-8 repetitions per set to stimulate bicep, shoulder and back muscle development. Once you have built up sufficient muscle strength increase this to 10-12 reps of pullups per set.

Bench Press

The bench press is one of the most popular exercises to build chest muscles fast. Basically, you lower a weight to chest level then push it upward until your arms straighten, repeating this a set number of time. This weight training and bodybuilding exercise is specially designed to increase the strength of your deltoids, triceps and pectorals.

However many individuals love to perform this exercise in the gym but do not achieve rapid muscle gain because they see this basic exercise as simply throwing as much weight as you can upwards above your chest. The most important thing about the bench press is your form....explosive on the positive upward phase and slow on the negative lowering phase, leads to the quickest muscle gain. With proper execution of the bench press exercise, your pectoralis major and minor muscles will develop in a very short period of time.

Shoulder Press

Performing a shoulder press is one of the most common exercises to increase shoulder strength and muscle mass quickly. Depending on your fitness level, using dumbbells of 60 - 70% of your maximum load capacity (i.e. the maximum of what you can lift without losing correct form) will drastically accelerate shoulder muscle growth.

The shoulder press is performed by holding dumbbells at a resting position at shoulder level with your palms facing forward, then simple lifting the dumbbells straight upward above your shoulders and gradually lowering them back to the resting position. It is crucial to tighten your abs and exhale when raising the weights and inhale when lowering them to maintain form and promote muscle growth.

Biceps Curls

The final exercise to build muscle mass fast is the bicep curls. These are considered to be the most effective exercise to build muscle mass quickly in your arms and helps a great deal with developing the biceps, triceps, shoulders and forearms. They can also help in strengthening the stabilizer muscles of the upper arms.

Biceps curls are performed by placing dumbbells in the palm of each hand, then curling the weights up against gravity towards your biceps while keeping your palms facing forward. The weights are then slowly lowered to the starting position. It is important not to swing your arms, shrug your shoulders or arch your back. If you find yourself doing any of these then you need to reduce the amount of weight you are trying to lift. 8-10 repetitions of bicep curls with weight of 60%-70% of your maximum load capacity is a good way to get started with bicep curls.

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Best Bicep Workouts for Mass Building
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Best Bicep Workouts for Mass Building

There's no denying a set of big arms looks impressive. And there isn't a guy around who doesn't want bulging biceps. When someone asks you to flex you immediately roll up your sleeves to show off your guns. Big bicep peaks are quite possibly the ultimate beach muscle. Everyone loves them.

Best Bicep Workouts for Mass Building

Most people love to train biceps, flexing their arms with pride at the end of every set, yet not always seeing the kind of results they expect after putting in all the hard work.

Best Bicep Workouts for Mass Building
Best Bicep Workouts for Mass Building
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This article will help you get the results you want from your biceps training. Discover how to build bigger arms with various bicep workout programs designed for mass building.

Best Bicep Workouts for Mass Building
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Best Bicep Workouts for Mass Building

Anatomy of the Biceps

 Before you can jump into the training and the best bicep workout exercises some background information is necessary.

A quick anatomy lesson is in store.

The biceps brachii, or biceps for short is a two headed muscle:

long head or outer head short head or inner head

Both heads share the same insertion point near your elbow on your radius. A bone in your forearm.  On the other end the two heads each have their own origins on the scapula. The short head attaches to the coracoid process.  The long head travels further and attaches to the scapula at the supraglenoid tubercle.

Basically your biceps run down the front of your arm and make up about 1/3 of the muscle mass of your upper arm.

There are 2 additional parts of the bicep are called brachialis and brachioradialis. These are little muscles on the outside of the bicep that help with elbow flexion. Generally they get enough work that there is no need to isolate them, unless you are a competitive bodybuilder.

Any arm flexion will work the entire biceps muscle but certain lifts will focus and hit one part more than the others. 

Functions of the Biceps

In order to correctly train the biceps is necessary to understand their function and movement patterns. The biceps is tri-articulate, working across three joints. The main duty of the bicep muscle is to flex the elbow...moving the forearm towards the shoulder. 

There is a second function of the biceps. Supinate the forearm, turning the hand from a palms-down position to a palms-up position. Knowing these two functions makes designing a bicep workout plan a little easier. The biceps also helps stabilize your rotator cuff. But as a bodybuilder or someone looking to get bigger arms we are primarily concerned with the first 2 functions.

Training Your Biceps

Now that you have a basic understanding of the biceps muscle and function we can get into the good stuff...building big biceps!

You will be happy to know that planning your biceps workout program is fairly straightforward. They really only have two major jobs as described earlier. Just make sure you include these movements in your program and you will be on the right track.

Key bicep workout programing tips: pull heavy weight, include lots of chin ups and rows movements with your hands more than shoulder width apart, hits the outer head, to hit the inner head hands are placed closer than shoulder width, to get more Brachialis involvement curl with your palm facing your body. 

Best Biceps Exercises

You can not beat compound movements for adding massive amounts of mass to your your frame. And the same thing goes for getting big arms.  Chin up variations, and different rows are a great way to add size to your biceps. You will never see someone who can move lots of weight in these lifts without big  arms. So be sure to include lots of pulls in your program. That will be discussed in another article. For now we will focus on the biceps.

Barbell Curls

If you are looking to focus on just the biceps, barbell curls are the best biceps isolation movement you can do. This is the most basic biceps exercise and the foundation of your workout program.

Most guys know how to do a barbell curl so I will not go into much detail. Just remember to keep the elbows in tight to the body and to go heavy.

This exercise would be the first exercise done in the bicep portion of your workout. Start with a warm up set of 12 reps add weight drop to 10 reps add more weight now perform 8 reps. This set should be tough. Do one more set with even more weight and again drop the reps from 6-8. This set is tough.

Other variations include:

ez bar curls straight bar cable curls different grips, wide or close

Hammer Curls

Hammer curls are able to work the inner head of the biceps more than other curling variations. To perform this movement you are going to do a basic curl but this time have your palms facing in. This is done with dumbbells or a bar that has a neutral grip handle on it.

You can do this exercise one arm at a time, together or you could alternate. 

Incline Curls

The best movement for the outer head is doing curls while seated on an incline bench. This exercise isolates and stretches the biceps more then standing dumbbell curls so you will have to use less weight.

Similar to the standing dumbbell curl. Grab a pair of dumbbells. Sit back on an incline bench dumbbells hang at arms length on each side of the bench behind your body. From here do your regular curling motion.

Preacher Curls

The best movement for the Inner Head is the preacher curl. For this exercise sit on a bench with a preacher stand. Hold a bar elbows rested on the preacher stand and palms facing towards the ceiling. keeping your arms on the pad do a curling motion.

How Often Should You Train Your Biceps?

Your biceps are small compared to other muscle groups thus do not need the the same volume and do not get the sam kind of stress. 

you can perform bicep exercises up to three non-consecutive days a week. Two days a week is a better option. Be sure to have at least one full day of rest between exercises and take two if you can get it.

Bicep Workout Program for Building Big Bi's

After your pulling exercises like chin ups and rows:

Biceps Workout 1

Maybe today you did chin ups and close grip pull downs

Barbell Curls -  4 sets 12, 10, 8, 6 Hammer Curls - 2 x 15

Biceps Workout 2

Again this is to be done after your pulling exercises. Something like inverted rows and seated rows with a close grip.

Preacher Curls -  4 sets 12, 10, 8, 8 Incline Curls - 2 sets of 15

Be sure to get lots of rest and eat well. Your arms will be sure to grow and before you know it you will have the best biceps of your weight training career.

Train hard.

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Best Chest and Triceps Workout for Mass

Tube. Duration : 5.50 Mins.

Best Chest and Triceps Workout for Mass

When you do drop sets, you chest muscles will be in such stress that you will be putting mass into your chest once the muscle is fully recovered before you h...

Best Chest and Triceps Workout for Mass

Best Chest and Triceps Workout for Mass

Best Chest and Triceps Workout for Mass

Best Chest and Triceps Workout for Mass

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5 Simple Exercises to Build Muscle Mass Fast

5 Simple Exercises to Build Muscle Mass Fast
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5 Simple Exercises to Build Muscle Mass Fast

Getting ripped involves a number of activities, most importantly, eating a muscle building diet, maintaining a healthy lifestyle and engaging in intense muscle building exercise. There are a number of exercises that are specially designed to build muscle mass fast. In this article I will introduce five of the most basic exercises to build muscle mass fast and take a look at how you can incorporate them into your workout routine.

5 Simple Exercises to Build Muscle Mass Fast

Pushups

5 Simple Exercises to Build Muscle Mass Fast
5 Simple Exercises to Build Muscle Mass Fast
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Pushups are one of the best ways to build muscles and get ripped and have been used for many years by body builders. Pushups are an endurance, body weight exercise that is often recommended to people who wish to gain muscle mass without the assistance of weights. This simple exercise requires you to lift and lower about 60% of your bodyweight off the floor against gravity using your arms and upper body muscles. This leads to quick development of the muscles in your chest, shoulders and triceps.

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5 Simple Exercises to Build Muscle Mass Fast

Varying the push up position or adding resistance to push ups also helps in achieving fuller, well trimmed and stronger muscles faster. For example, if you wish to focus on your pectoral muscles, placing your hands farther apart is the ideal position while if your focus is on your triceps, your hands should be place closer together in a triangle formation. If you wish to improve the muscles of your shoulders, raising your feet in an elevated position such as on a workout bench will help.

Ultimately the best thing about push ups is that, they can be done anywhere thereby eliminating the need for an expensive gym membership or free weights. If you are new to this exercise performing 3 sets of 12-15 pushups, 3 times a week is a good way to start to build muscle mass fast with pushups.

Pullups

Pullups are considered to be one of the best muscle building exercises because you support your entire bodyweight with your arms as you lift yourself up into the air. In fact aside from strengthening your arms significantly, this exercise to build muscle mass helps to develop the latissimus dorsi muscle in the back and well trimmed biceps quickly. Pullups are also an excellent endurance and muscle building exercise.

Depending on your upper body strength and your weight, a typical pull up workout routine to build muscle mass fast should last for 5 - 10 minutes in total, incorporating 3 - 4 sets, with a rest of 45 seconds - 1 minute between sets. When starting out with pullups it is a great idea to perform assisted pullups by using an object to support your bodyweight, such as a chair. This does decrease the resistance on your muscles but will allow for your muscle to strengthen and adapt to accommodate your total body weight.

Aim to perform 5-8 repetitions per set to stimulate bicep, shoulder and back muscle development. Once you have built up sufficient muscle strength increase this to 10-12 reps of pullups per set.

Bench Press

The bench press is one of the most popular exercises to build chest muscles fast. Basically, you lower a weight to chest level then push it upward until your arms straighten, repeating this a set number of time. This weight training and bodybuilding exercise is specially designed to increase the strength of your deltoids, triceps and pectorals.

However many individuals love to perform this exercise in the gym but do not achieve rapid muscle gain because they see this basic exercise as simply throwing as much weight as you can upwards above your chest. The most important thing about the bench press is your form....explosive on the positive upward phase and slow on the negative lowering phase, leads to the quickest muscle gain. With proper execution of the bench press exercise, your pectoralis major and minor muscles will develop in a very short period of time.

Shoulder Press

Performing a shoulder press is one of the most common exercises to increase shoulder strength and muscle mass quickly. Depending on your fitness level, using dumbbells of 60 - 70% of your maximum load capacity (i.e. the maximum of what you can lift without losing correct form) will drastically accelerate shoulder muscle growth.

The shoulder press is performed by holding dumbbells at a resting position at shoulder level with your palms facing forward, then simple lifting the dumbbells straight upward above your shoulders and gradually lowering them back to the resting position. It is crucial to tighten your abs and exhale when raising the weights and inhale when lowering them to maintain form and promote muscle growth.

Biceps Curls

The final exercise to build muscle mass fast is the bicep curls. These are considered to be the most effective exercise to build muscle mass quickly in your arms and helps a great deal with developing the biceps, triceps, shoulders and forearms. They can also help in strengthening the stabilizer muscles of the upper arms.

Biceps curls are performed by placing dumbbells in the palm of each hand, then curling the weights up against gravity towards your biceps while keeping your palms facing forward. The weights are then slowly lowered to the starting position. It is important not to swing your arms, shrug your shoulders or arch your back. If you find yourself doing any of these then you need to reduce the amount of weight you are trying to lift. 8-10 repetitions of bicep curls with weight of 60%-70% of your maximum load capacity is a good way to get started with bicep curls.

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Bodybuilding Workout Routines For Mass Muscle Building

Bodybuilding Workout Routines For Mass Muscle Building
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Bodybuilding Workout Routines For Mass Muscle Building

There are many bodybuilding workout routines for mass muscle building, all of them have their uses and it is important to know which muscle building routines you can use. There are two great sayings in the muscle building world which are: "everything works, but nothing works forever" and "a workout is only as good as the time it takes your body to adapt to it".

Bodybuilding Workout Routines For Mass Muscle Building

These sayings are great and are fundamental to building muscle in the gym. Doing the same workouts, especially if you have been training for some months now, will not give great results, (this is maybe why you are reading this). Changing your muscle building routine every few weeks will ensure you keeping building muscle and do not have any muscle building plateaus. So let's look at some bodybuilding workout routines for mass muscle building.

Bodybuilding Workout Routines For Mass Muscle Building
Bodybuilding Workout Routines For Mass Muscle Building
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Bodybuilding Workout Routines For Mass: Volume Training

Bodybuilding Workout Routines For Mass Muscle Building
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Bodybuilding Workout Routines For Mass Muscle Building

Bodybuilding Workout Routines For Mass Muscle Building

Image: Graeme Weatherston / FreeDigitalPhotos.net Volume training is probably one of the most popular and effective bodybuilding workout routines for mass muscle building. As the name would suggest, the workouts use a higher volume of training per muscle group, using rep ranges of around 8-15. The higher volume breaks down muscle tissue to promote growth and also gets a good muscle pump. Which some people argue is essential for building muscle.

Bodybuilding Workout Routines For Mass: Strength Training

Strength training is another fairly self explanatory style of training from the name. Strength training workouts are another great style of training as generally stronger muscles are bigger muscles. Just look at the size of some of the guys in strongmen competitions for evidence. Strength training can also give muscles a firmer denser look and feel, (providing that body fat levels are low enough). This is a fairly unknown fact as a lot of people think that doing high volume gets the "toned" look, most people are striving for.

Bodybuilding Workout Routines For Mass: Supersets & Tri-Sets Workouts

I have placed supersets and tri-sets workouts together because they are very similar. These are great bodybuilding workout routines for mass, as they can increase the intensity and density of your workouts. They are workouts were the exercises are performed back to back without rest. For example: a superset could be a set of barbell bench presses, followed by a set dumbbell fly's, then rest before doing another round of exercises. These style of workouts can help you through muscle building plateaus due to the complete change in intensity.

Bodybuilding Workout Routines For Mass: Density Training

Density training is a rather unused bodybuilding workout routine for mass, yet it can be very effective. The idea is to do more work in same (or less) time period and therefore increase the density of your work. One of the simplest ways to increase the density of your workouts is to reduce the rest periods between sets. Density training can be great for muscle building plateaus, as you do not have to increase the weight on the bar, because the reduced rest periods acts as a form of progressive overload.

Bodybuilding Workout Routines For Mass: High Frequency Training

High frequency training has received a lot of press in recent years and has earned its place among the best bodybuilding workout routines for mass. The idea as the name suggests, is to increase the frequency that you work a muscle group. This is subjective to what frequency you are doing at present, but a high frequency routine could be classed as around four full body workouts a week. The amount of work you do on each muscle is lowered for individual workouts, but the extra workouts increases the volume. The main saying here for your muscle is to "stimulate not annihilate".

Bodybuilding Workout Routines For Mass

Hopefully now you can see that there are many bodybuilding workout routines for mass muscle building. The workouts mentioned above are only a quick introduction to some of them. It is important vary your training style, not only for optimal muscle building. But also, it is nice to keep change your workouts to keep your interest and motivation up. You can look forward to fresh new training styles every week, while also packing on lean muscle.

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Bodybuilding Workout Routines For Mass Muscle Building

5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days

5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days
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5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days

Here are 5 exercises that will build pounds of muscle that you can show off everywhere. First of all, let's make sure you have all the prerequisites covered. The keys to building muscle are proper nutrition, proper rest, and of course intense weight training. Once all these factors are covered, you are on the fast track to huge gains. I will be writing more articles covering the above in more detail. Now for the 5 Best Mass Building Exercises:

5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days

5. The Barbell Curl: This exercise is performed to make your biceps look like Arnold's. To perform, stand shoulder width apart and hold the bar also around shoulder width. Your hands should be oriented with the back of your hands touching your thighs and palms facing out. Lift the bar towards your chest concentrating on using just your bicep muscles. Make sure your elbows do not leave your sides. Beginners should keep their backs straight with no arching while performing this move. To increase results, change the width of your grip every couple of weeks.

5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days
5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days
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4. The Body Weight/Weighted Dip: This move will create giant horse-shoe triceps that will barely fit in your shirt. Beginners should just use their body weight to begin with. Once you can complete 15-20 reps you may add weight. There are two locations you can perform this move in the gym. First, the dip machine or second, the movable benches. If using the dip machine, make sure your body is upright. The more forward your body goes, the more your chest is worked in stead of your triceps. To perform, hold yourself upright and "dip" until your arm makes a 90 degree angle at your elbow. Push back up to original position for one completed rep. If you are able to complete 15-20 reps, begin to add weight using a weight belt that you can buy at any fitness store. If performing with movable benches, grab two of them and place approximately 3' apart depending on how tall you are. Put your heels on one and your palms on the other bending at the waste (making your body into a "L"). Lower your body until making a 90 degree angle again and push back to start position. You may add weight plates on your lap if you can perform reps easily.

5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days
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5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days

5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days

3. Sitting Barbell Should Press: The quickest way to cannon ball sized shoulders. This move is necessary to get the V-tapered look everyone is looking for. First, grab the bar shoulder width apart raise it so its directly above the tip of your nose. Lower the bar to around chin area, no need to go lower than that because could cause injury to your rotator cuff. Raise back to original position.

2. Deadlift: The grand daddy of all upper body exercises. This lift will put size on everywhere. It emphasizes back development, especially the lower back and spinal erectors. Make sure you perform this lift correctly. If done wrong, you could injure your back. Your best bet, is to ask an experienced lifter thats in your gym to show you proper form. I'll give you the general idea here. Stand shoulder width apart and place the barbell in front of your shoes on the floor. Grab shoulder width apart again. I prefer to grip with palms not facing you. Keep your back straight and pretend you are sitting in a chair. This is your starting position. Lift with your legs and straighten your body until you are in the full erect standing position. Drop back in the starting position for a 1 rep.

1. Barbell Squat: The King of all weight training exercises. New research shows that squatting releases the most growth hormone of any exercise. This will work your entire lower body, from your glutes to your calves. Stand shoulder with apart with the bar resting behind your head on your traps. Keep your back straight and again pretend you are sitting in a stair. Lower your body until your upper and lower leg makes a 90 degree angle at the knee. Explode back up to the erect standing position and you have completed one rep.

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5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days