Archive for January, 2012

How to I get Bigger Forearms?

9 Steps to Great Forearms

Having muscles are great. But, if you want to draw attention to them, you should target the areas that are most visible. Your forearms are one of these. So here are some steps you can follow to build great forearms.

1.) Purchase or create a set of curling weights. Make sure they are not very heavy.

English: Wrist curls to strengthen UCL by doin...

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2.) Choose the right weights for you. Start with at least 3 pounds and gradually increase the weights according to what you can handle.

3.) Make a workout schedule. This is important because you need to repeat your workout regularly if you want the best results. Try to exercise at least 10 to 30 minutes daily.

4.) Select exercises that put emphasis on the wrist and forearm strength. You can do wrist curls if you want effective muscles but including full curls are also helpful to maintain the balance of your arm strength.

5.) Hold your weights with palms facing up, elbows on your side and forearms at a level. Upwardly rotate your arms and let the weights fall back down with ease. Do sets of several repetitions according to how much you can tolerate.

6.) Hold your weights with palms down, elbows on sides and arms at your front level. Reverse the curl described in number 5 by pulling up the weights and letting them down slowly to reach a hanging position. Perform sets of several repetitions until you feel fatigue.

7.) Think of joining a club or gym to take advantage of advanced exercise equipment that work on certain groups of muscles. Also, you will have access to a professional trainer by enrolling in a gym.

8.) Select various exercises you are comfortable of doing.

9.) Use a gyroscope like a Powerball. This helps build forearm muscle and are fun at the same time.

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What are the Best Exercises for Big Shoulders?

Best Exercises for the Shoulders

Developing your shoulder muscles is an essential part in having a proportionate and attractive physique. The reason being that additional shoulder mass gives you a look of strength and offers you plenty of health benefits. Moreover, powerful shoulders help you prevent many injuries for as long as you perform the exercises in good form. Here are some of the best exercises that you can perform for great looking shoulder muscles.

1.) Barbell Shoulder Press

You can do this in two ways. One is the traditional method wherein you lift the weights behind the neck. The second one is to lower the barbell in front of your face just until it reaches the top part of your chest and raise it back again. You can perform these workouts using a barbell but you may also use a specific type of machines designed for this exercise.

English: an exercise of shoulders

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2.) Dumbbell Shoulder Press

This can be performed in any bench with back rest. You simply have to sit down holding one dumbbell in each hand. Then, use your thighs to get yourself in position. Raise your dumbbells up to reach ear level while ensuring that your palms are facing forward. Push your dumbbells upwards and lift them up until they are fully extended on top of your head. Lower back your dumbbells up to your ear level.

3.) Arnold Dumbbell Press

This is a common and well known variation of the dumbbell press. You perform it just like the dumbbell press with the one single exception that you begin with your palms facing inwards and your arms placed on your side. Then, you push the weights up, extend your arms and slowly rotate them so that your end position has both of your palms facing forward. Put back the weights down as you rotate your palms to the beginning position.

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