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.

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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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Useful Types of Muscle Supplements

Workout supplements have different ingredients that categorize them into several types. This article will talk about the different kinds of muscle supplements that are considered to be most useful and the reason that they work.

Weight Gain Supplement

This supplement is mostly for the purpose of helping those individuals who want to reach their ideal weight by adding to their pounds. The ingredient for weight gain is added to a usual workout supplement. If you want to know if your supplement has this property, check at the calories it provide. The higher the calories it gives, the more pounds you will gain by taking it. Thus, if you are already on the heavy side, steer away from this type of supplement.

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Energy Boosters

Ingesting an energy boosting supplement prior to your workout will help you maximize the effects of your exercise. But, some of the contents of energy boosters can be strong to the liver. If you have liver problems, make sure to seek your doctor’s advice. Always remember not to take more than the manufacturer’s recommended dosage of this supplement.

Protein

Muscles are nourished by protein. You can get sufficient amounts by eating meats such as pork and beef. However, take note of the timing of your meals. Fish and milk have protein but they are less effective in muscle development. Because of this, you need to increase your protein intake by taking supplements. You have to take about 1 to 2 grams of protein for each pound of your body weight every day if you goal is to increase the amount and size of lean muscles that you have.

Creatine

Creatine works by enhancing the ATP, an energy source of your muscles. This means that when you take this supplement, you can perform more repetitions when lifting higher weights. As a result, you will grow more muscles.

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What are the benefits of Creatine and Does it Work?

Benefits and Adverse Effects of Creatine

Creatine is an element that naturally occurs in the human skeletal muscle. It can be easily obtained from fish and meat. Once it is taken, it travels to the muscles and increases stored energy by making ATP easily accessible. Increased ATP levels give extra energy boost during hard physical activities that is why the body is assisted in making new muscles.

Benefits

Aside from indirectly enhancing the growth of muscle fibers by enabling frequent weight lifting, the main advantage of creatine is its ability to increase the volume of the muscles. This is attributed to its water retention effect. Muscles that are fed with creatine have a tendency to hold water and store it which results to higher volume. During the initial introduction of the supplement, there will be a slight addition to your weight of around 5 to 10 pounds every month.

Creatine

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But, this is not due to increased lean muscle or additional fat. This is actually caused by fluid retention. Once the intake of the supplement is stopped, the gains in volume will gradually decline. However, the increase in muscle strength and fiber will stay.

Adverse Effects

Since creatine is a widely used supplement various researches have already been conducted about it. Most of the studies showed that there are no real hazards to the intake of supplement. However, if you are concerned about gaining extra weight, you might have to prepare yourself for this before taking creatine. But then again, note that the weight gain is only due to the liquid you retain and not to additional fat stores or lean muscle mass. Also, some individuals who have taken creatine have reported cramps in their abdomen, nausea and discomfort. Others also claimed that they were dehydrated after taking the supplement. All these possible side effects can be easily remedied by simply taking enough amounts of liquid.

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Omega Sports Ultima Preworkout Supplement Review

Omega Sports Ultima

There are some big differences between Ultima and other products.

Ultima is considered as more of a traditional supplement taken before a workout that does not contain stimulants. While the two others are for the purpose of pumps, Ultima has other purposes like long term muscle development with its creatine content and mental focus.

It’s more of a liquid form of MuscleTech NeuroCore with additional main ingredients and 5 grams of carbohydrates without the crazy stimulants. It practically does not contain any ingredient that is not likeable. The best ones for mental stimulation are DMAE, Acetyl L Tyrosine and PEA. For the muscles, the beta alanine and creatine mix will always take you to the right direction.

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Thus, if you want a stimulant free focus, this is your best option. But, if you prefer pumps, consider the other two. If you desire both focus and pumps, combine this supplement with NO3 mentioned earlier in this article.

This is sort of a kitchen sink supplement that does not contain propriety formula. If you are that interested, check each of its ingredients and find out how it can help. But, propriety formulas are no considered old school.

Thank you to Omega Sports for this!

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There are only a few supplements belonging to this category because this is relatively new. Plus, this is a difficult group of supplements to name. Hemavol, without a doubt, will surely perform better because it has more ingredients to work.

However, you need to take at least 10 capsules for you to feel its effects. Not only is the dosage too much, it is also very costly at about $2 every workout.

On the contrary, you can only have $1 worth of raw agmatine to obtain the same amount of agmatine contained in Hemavol. For sure, you do not want to spend $2 every workout or take 10 pills so here are your options.

Consider SNS Agmatine

If you have not encountered SNS, remember that they are coming to you soon. Their product named Focus XT is already mentioned in the earlier parts of this article and the company is currently selling some supplements like piracetem that many

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people love.

This is a fool proof agmatine item, is a great deal and tops the list at first place. There is nothing much to say except that you will determine what you are truly getting.

Consider Hemavol Capsules

All ten Hemavol caps are capable of providing you with a good workout pump than taking agmatine alone. It also contains huge amounts of citrulline malate and glycerol monostearate that are proven to give huge pumps. There is no arguing with the effectiveness of this supplement. The only problem with this is that it costs twice as much per workout if you take this.

Basically, if you can afford it and do not care about taking 10 capsules at one time, then go for it. Otherwise, begin with agmatine alone and increase it if you need additional intensity.

Your other option is to take a half dosage which will also give you the same deal to the agmatine but lesser agmatine and more excess ingredients.

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Cellucor M5 Extreme Workout Supplement Review

Cellucor M5 Extreme

M5 Extreme is unique for several reasons. It has nitrates in the form of creatine nitrate for some wonderful pumps. But, its main ingredients responsible for muscle pump are arginine AKG or AAKG and citrulline malate. These two ingredients are loved by almost everyone.

Another reason why M5 Extreme is unique is that it is a new split canister that differentiates its components from the stimulants and those for muscle growth. Because of this, you can make your own pre-workout supplement and modify your stimulants to fit your needs. If you are sensitive to caffeine and are tired of using a half scoop of products since you are not getting the pumps that you need, then M5 is the perfect product for you.

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Also, Cellucor is a very transparent product without any propriety formulas. If you take it, you are aware that you will obtain 100mg of caffeine for every scoop which is also adjustable according to your preference. Its N-Acetyl L-Tyrosine content is great for focus. The additional mucuna pruriens is great as a growth hormone and for muscle recovery. Furthermore, rauwoliscine is perfect for fat burning.

Taking at least 2 scoops will give you 200 milligrams of caffeine, 4 grams of beta alanine, 6 grams of Leucine, 4 grams of creatine nitrate and 4 grams of AAKG. With all these ingredients, you truly have a very well balanced workout supplement.

Plus, Cellucor is continuously innovating to give the best products. This is the reason why half of their supplements are recommended in this page. However, M5 Extreme is one of their highly underrated products worth trying.

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Consider SuperPump MAX for a pre workout if you are looking for good blood pump.

This is the product for you if you do not want to take 1,3, do not want to have plenty of carbohydrates but you want to have a certain amount of energy and pump.

This is the successor of SuperPump 250, a supplement which was widely popular. However, with technological changes that came with different individual preferences, the experts at Gaspari found a means to surpass a supplement that is so difficult to beat.

This supplement does not contain arginine and is basically glycerin-based. Because of this content, the pumps it can give are definitely better. It is a great change from anything with arginine because you can always put more AAKG if you really prefer it. However, it would not be needed because this supplement can give you the pumps that you need.

High doses of taurine and traces of BCAAs like leucine are included in this supplement which makes it an entirely great product!

Also, it contains caffeine only in right amounts that is why it decreases the chance of crashing. Its dose of caffeine is just sufficient to keep you going because the pumps are the ones that do the other work.

The flavor of this supplement is strong so be ready for it. But the reviews of this product are certainly great.
Finally, this product contains maltodextrin in very small and tolerable amounts that is why you will not feel sick when taking it.

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Most Suitable Nitric Oxide Supplement for You

You will know what is best for you by asking yourself further with the following questions:

Question 1: Do you prefer a stimulant or stimulant free product for your pre workout supplement?

Most nitric oxide supplements have caffeine and other types of stimulants which provide power, concentration and extra strength while you are working out. Because stimulants are beneficial, it is helpful to have them in your supplements. But, it is also recommended that you stop your stimulant use from time to time. In particular, you can use stimulant based supplements for 2 to 3 consecutive months and take a break from 2 to 4 weeks. This will help your adrenals work efficiently. Do not worry about stopping your stimulant intake for a certain period. You can still have the amazing pumps that you want by taking pre-workout supplements that are stimulant free. Most of these supplements are in pill form but there are instances when it isn’t. Read on to know about stimulant-free supplements that you can choose from.

English: Nitric oxide Deutsch: Stickstoffmonoxid

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As an additional note, make sure to thoroughly read the instructions before taking stimulant based supplements. Also, do not combine 2 products that are both stimulants even if the other one is simply coffee. As a beginner, you have to begin with low dosages and make gradual increases.

Most stimulant based supplements contain caffeine. According to research, caffeine is mostly safe in the amount of 6 milligrams per kilogram of bodyweight. To be safe, it is recommended to limit your daily intake of caffeine below 400 milligrams.

Unfortunately, most products presented on this site contain propriety formulas that do not specify the amount of caffeine in one serving. If you are worried about this, look for a product that clearly specifies the dosage of its stimulant content in the label. Scivation and Cellucor do this and there are more companies that are getting rid of their propriety formulas.

Many people research online to know about the best pre workout supplement. If you also do the same, you will only be bombarded with partial reviews and personal beliefs from individuals you do not know or promotions from commission and profit-oriented marketers.

The trouble with this is that every person has different preferences. Some want stimulants, while others do not. There are those who prefer supplements that are carbohydrate rich while others want a carbohydrate free type. This article aims to present you a flow chart that will answer in detail most commonly asked questions about supplements until you find the best nitric oxide supplement for you. Every question will give a comparative explanation of your possible options as beginners. It will also show you price differences so that you can purchase the product from the store with the cheapest cost of up to 40% discount.
Best Pre-Workout Supplement

NO3 Chrome is the most preferred nitric oxide pill because of its two ingredients. First is Arginine Nitrate which results to huge and long pumps. The second is Pycnogenol which is a natural anesthetic and nitric oxide amplifier.

NO3 can be used with other stimulant-based supplement listed below. But, you have to be very careful when doing so. Make sure to read the instructions carefully especially when combining it with other types of supplements containing nitrate such as C4 extreme. These products are produced by a legit company known as Cellucor.

 

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Is it Possible to Turn Body Fat into Muscle?

Fat-Muscle Interplay Converting Fat into Muscle

It’s impossible to change body fat into muscle. Though it has become a popular saying, what it really means is to lose body fat while retaining and or gaining muscle mass. Charles Poliquin and many other bodybuilding gurus advocated a training protocol called German Body Composition (GBC).

GBC loses fat through weight training. Aerobic training is not utilized. The method primarily preserves hard earned muscles while losing fat and adding lean tissue throughout its course. Contrary to popular belief, aerobics usually cause a loss of muscle tissue. GBC yields to a loss of approximately one half percent of body fat per week.

The basic premise of the method is the promotion of fat loss by increasing lactic acid levels in the body. This in turn produces higher growth hormone levels which place the body in an optimal state to burn fat and build lean muscle tissue. How is this done? Below is a list of the workouts that you have to do.

First you have to do full body workout utilizing upper and lower body supersets. This is done by alternating between upper and lower body exercises which makes it possible to keep the rest of the intervals short, even with big compound movements like the squat and bench press.

Doing this saves you time while accomplishing big time workout. Another workout is doing high reps (10-15) stopping short of failure. According to studies, high rep sets with a time under tension of 40 to 75 seconds produce an appropriate amount of lactic acid for the purposes of GH release and fat loss. Remember that you are after an environment within your body to burn fat.

One should stop about two reps short of concentric (positive) failure because training to failure has potential drawbacks and fewer benefits. Also if one trains to failure it would be highly unlikely for him or her to last until the end of the workout. Next are short rest intervals (30-75 seconds). Alternating upper and lower body exercises cuts down on needed rest intervals greatly compared to repeating the same movement in a straight set manner. These accelerate the accumulation of lactic acid and create the desired state in our bodies.

Studies have also shown that weight training lasting over an hour tip the anabolic-catabolic scale in the negative direction. Hence, workout duration of less than an hour or doing it in 50 minutes seems to be the ideal time frame exclusive of warm ups, stretching and cool downs. Listed below are three sample workouts fashioned from the GBC protocol.

These may be alternated throughout the week with relative frequency depending on training age and starting condition. It is highly recommended to perform this at least twice a week or a maximum of five per week. The examples used contain a notation system such developed by Charles Poliquin which provides detailed information on each of the workout variables. Two of the notations that might not be easily deciphered below are tempo and supersetting.

Tempo, the speed at which one performs the movement is designated by a three digit number in units of seconds. The first digit signifies the eccentric or lowing portion, the second digit signifies the isometric or pause while the last digit signifies the concentric or positive portion. (e.g. bench press with a 311 tempo means lower the load for three seconds, pause on the chest for a second and extend to the start in one second. Note: “X” denotes explosive effort).

Supersetting on the other hand is designated by the use of letters and numbers (e.g. A1 and A2 or B1 and B2).

Day One
A1 - Step Ups 4 x 12 (20X) 60 sec
A2 - Chin Ups 4 x 10 (311) 60 sec
B1 - Lunges (dynamic) 3 x 12 (311) 45 sec
B2 - Incline Dumbbell Chest Press 3 x 10-12 (411) 45 sec
C1 - Seated Leg Curl 3 x 10 (401) 45 sec
C2 - Barbell Shoulder Press 3 x 12 (311) 45 sec
D1 - Seated Dumbbell Hammer Curl 2 x 10-12 (411) 30 sec
D2 - Lying Dumbbell Triceps Extensions 2 x 10-12 (422) 30 sec

Day Two
A1 - Deadlift 4 x 10-12 (311) 60 sec
A2 - Swiss Ball Push Ups 4 x 12-15 (222) 45 sec
B1 - Leg Press 3 x 12-15 (411) 60 sec
B2 - Seated Cable Row w/rope to Neck 3 x 10-12 (321) 45 sec
C1 - Single Standing Leg Curl 3 x 10 (411) 45 sec
C2 - Lateral Raise 3 x 12 -15 (221) 45 sec
D1 - Barbell Curl 2 x 10 - 12 (311) 45 sec
D2 - EZ Bar French Press (seated) 2 x 10- 12 (311) 30 sec

Day Three
A1 - Squat 4 x 12-15 (401) 60 sec
A2 - Bench Press 4 x 10-12 (411) 60 sec
B1 - Lunge (static) 3 x 15 (311) 60 sec
B2 - Barbell Rows 3 x 12 (311) 60 sec
C1 - Good Mornings 3 x 10 (312) 60 sec
C2 - Standing Alt. Dumbbell Press 3 x 12 (201) 45 sec
D1 - Reverse Barbell Curls 2 x 12 -15 (212) 30 sec
D2 - Triceps Pushdowns (underhanded) 2 x 12 -15 (312) 30 sec

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