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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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Some information about fitness says that dead lifts and squats increase the levels of testosterone in the body thereby helping in muscle building. But, is this really true? Here is a quick answer to this common fitness question:

Collage of varius Gray's muscle pictures by Mi...

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It is indeed true that performing squats and dead lifts increase the testosterone levels in the body. Aside from this, it also raises the amount of growth hormone. However, the increase is not just evident when doing dead lifts and squats. It is also an effect of other forms of resistance exercises like isolation exercises and bench press. The only difference that squats and dead lifts can bring compared to small resistance exercises is that they increase more of the body’s testosterone levels. This is mainly due to the fact that these exercises work on the bigger muscles compared to small resistance training routines such as curls.

Together with the increase in testosterone levels as a proven effect of dead lifts and squats is a finding that the heightened amount of the hormone is only temporary. This means that after a few hours, a day or two, the levels of growth hormone as well as that of testosterone start to drop below the normal amount. With this reduction is the increase in cortisol levels. These changes in the different hormones levels indicate that the body is in a recovery mode. At this point, it is important to take caution against overtraining. Once the body is fully recovered, the levels of testosterone will return to its normal or higher amount.

In summary, squats and dead lifts do increase the levels of testosterone in the body which results to muscle development. But, the effect is only short-term. In order to maintain the high amounts of testosterone, it is important to train the muscles constantly while making sure that they are not over worked. When the muscles are not given time to rest in between muscle training, there is a higher chance for a decrease in testosterone instead of an increase.

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