How to Get Big Arms Fast - Why the leanest mistake guys

How to Get Big Arms Fast - Why the leanest mistake guys

Let me tell you , from someone who has spent his adolescence as a skinny guy , that being rake thin is not funny . Yeah ok , I could eat a horse and still room for apple pie and ice cream, and not even put on a pound of weight , but what good is that when you look like a pole bean ?

If you pack the same few pounds of muscle, it can make a huge difference , and of course , one of the most impressive places is gaining muscle on your arms .

Big, muscular arms turn heads ... period.

But how can you get big arms fast? Well , here I would like to show you the most common reasons leaner fighting guys in their quest for how to get big arms fast .

Big Arms Having three major muscle groups

The biggest mistake that the leanest do when looking how to get big arms fast guys is that they tend to focus only on the biceps and more or less ignore the triceps. This can cost you a lot of wasted hours in the gym.

Look at any model or bodybuilder fitness and you will notice that in many cases the form of the triceps muscle is what really gives their big arms.

FACT: triceps are naturally bigger and stronger muscles biceps . So if you are overtraining your biceps , you will end up with disproportionate arms, then do not look or perform nearly as impressive as a well trained arm well balanced .

How To Get Big Arms By NOT focusing on them

Now I'm a big believer in compound exercises for skinny guys to pack on muscle - in other words , I tend to advise people to avoid using isolation exercises (especially for the beginnners ) because they tend to get tired muscles some before others and so you find yourself tired too soon and with poor results .

If you are looking for how to get big arms fast then you would do well to remember that simply by completing good solid full body workouts , your biceps , triceps and overall arm size will increase substantially . In fact, if you look at some of the biggest guys in the gym, you will notice that it is only if they train their weapons in particular . 

They focus on increasing the size and strength of their chest muscles, shoulders and back and I know that big arms are simply the result of that.

If you focus only on your arms and fatigue them , then by the time you get to exercise your back and shoulders , you will not have enough gas left to function properly, that sabotage your fitness General and muscle mass gains .

Apply constant voltage to a massive growth

Another mistake skinny guys make when you think how to get big arms fast is the failure to keep the arm muscles under constant tension in order to see the most gains . 

Visits to the gym become more about lifting a maximum weight as possible or do as many repetitions as possible to get big arms , when in reality it should be on performing exercises under control with good technique and focusing on the work according to the muscles must be worked .

Read More

How to get big biceps fast - 3 Exercises to Get Big Arms

How to get big biceps fast - 3 Exercises to Get Big Arms

How to get big biceps is one of the first questions many beginner and amateur bodybuilder ask . In fact, just under 35 million people ask Google this question every month! Why do so many people want to know how to get big biceps ? Well put simply, owning a pair of biceps fully defined hard rock will do wonders for the appearance of someone, not to mention confidence . Whether to pick up girls or enter a bodybuilding competition , having big biceps is pure gold . However, knowing how to big biceps and focus only on them is one of the biggest mistakes beginners victim .

Before I get down to the nuts and bolts of building big biceps, first let me give you a quick and dirty lesson in anatomy ...

To make awesome weapons, like pro, you 'll want to work the three main muscles that make up the arm.

Such as the biceps , triceps and forearms . The work of these three combined with a balanced training program and nutrition plan and you'll be well on your way to building big guns fast muscle groups. It is important to note that the biceps consists only 1/3 of the upper arm , therefore , obviously triceps catch another 2/3 of the upper arm .

OK , lets get into the nitty-gritty . I will give three of my favorite exercises I used to build big biceps and triceps fast .

How To Get Big Biceps Fast - Biceps - Standing Barbell Curl

This exercise is undoubtedly the best performance of building mass , you can possibly do to get big biceps. The aim of the date barbell curl is to develop the overall size of the biceps. It was an exercise highly regarded throughout history bodybuilding for many pro bodybuilders like Arnold Schwarzenegger, Frank Zane, Lou Ferrigno and Ronnie Coleman, to name a few . You should do this exercise one of your best friends.

Performance: ( 1) Stand with feet shoulder width apart and grasp the bar with a supine, hands on shoulder width . Let the bar hang at arm's length in front of you . (2) Curl the bar at a place in a wide arc and put it as high as you can, with your elbows close to the body and stationary. Fully flex upwardly . Weight decreased again following the same arc and resist the weight all the way back to the starting position .

Perform 3 sets of 6-10 reps ( perform 2 light warm-up sets followed by 3 working sets )

How To Get Big Fast triceps - triceps - Lying triceps extensions

The purpose of this exercise is to work well triceps all the way from the elbow down to the lats , in particular, the large inner head of the triceps. The triceps muscle (Latin for " three-headed " muscle of the arm, it is called a three-headed muscle because there are three bundles of muscle, each of different origin , bringing the elbow ) is the large muscle located at the rear of the upper arm that is 2/3 of the mass of the arm.

Performance: ( 1 ) lie along a bench , his head just off the end with knees bent and feet flat on the bench. Take hold of a bar ( preferably an EZ curl bar ) with an overhand grip , hands about 10 inches . (2 ) Press the weights until your arms are locked out , but not directly above your face. Keeping the elbows stationary , lower the weight down after your forehead , then press back to the starting position , stopping the vertical to keep the triceps under constant tension .

Perform 3 sets of 6-10 reps ( perform 2 light warm-up sets followed by 3 working sets )

How To Get Big Fast Forearm - Forearm - Wrist Barbell Curls

For those who have tried this exercise, you will understand how it is incredibly effective for building strong flexor muscles and a handful of lock jaw. Having forearms lean and big biceps - triceps , it's not cool so do not neglect this exercise.

Execution : Grab hold of a bar with a supination , hands close together. Straddle a bench with your forearms resting on the bench, but with your wrists and hands hanging over the end of the bench . Lock your elbows against your knees to help stabilize. (2) Bend your wrists and lower the weight to the ground. When you can not lower the bar any further, carefully open your fingers a bit and let the weight roll down on the palms of your hands.

Roll the weight back in your hands, forearms contract , and lift more than you can without letting your forearms come off the bench weight.

Read More

Biceps bodybuilding program

Biceps bodybuilding program

   Who has not at least once exhibited his biceps or measured his vengeance? 

   You have not forgotten Popeye with his tattooed arms and explosives biceps?

   The biceps are to men what breasts are women, some evidence of their strength and masculinity. It is therefore natural that beginners in bodybuilding place "big biceps" at the top of their list of goals.

     Just browse the forum to cross the following queries: "How to have bigger biceps quickly? "; "Help me, I want to have big arms! "; "I work the biceps 4 times a week, it is my priority. "

However, when you start it is not necessary to specifically work his biceps, as they are asked indirectly with other exercises. For example, pulls or rowing aimed at the base back, also seek the biceps. We advise you to limit yourself to one or two sessions per week bodybuilding biceps, depending on your bodybuilding program.

The goal is to keep a balanced physique. Nothing more ridiculous than having monstrous arm and the rest of the body that does not follow. Working his biceps excessively is not wise, especially as in some cases it may even slow their progression.

Tips for biceps 

Find out what exercises work for you and do not copy the bodybuilding program neighbor or the latest bodybuilding magazine. What works for one, will not work necessarily for you! You should know that the programs recommended by professional bodybuilding are often inadequate for us bodybuilders "recreational" because the results are often distorted by doping. 


Remember that the biceps are small muscles and 4-6 series are all more than enough to finish them off. Therefore moderate your enthusiasm!

There are many exercises and many variations to exercise your biceps curls with dumbbells as concentrates, cables, spiders, on the inclined Larry Scott and many other bench. 
The curl bar or dumbbells are the basic movements to develop good biceps. 

To bring change to your workouts and avoid stagnation vector routine, you can vary your exercises or formats your drive (sets and repetitions). 

Muscles tend to adapt the same type of stimulus and sometimes you make the change to continue to grow.

If the base you have thin arms and thin bones, you'll never very big arms. They may still achieve respectable measurements. Achieve its maximum potential through fitness should be your goal rather than trying to reach unattainable goals.

Anatomy biceps 

The biceps brachii is a two joint muscle (elbow and shoulder) which is composed of the long and the short portion. It goes to the radius of the scapula. The tendon of the long portion is inserted into the supra-glenoid tubercle (scapula) and ends on the radius. The short portion is born at the coracoid (7) and also ends at the radius. These two portions merge. 


The brachial biceps flexes the forearm on the arm. It also occurs in the forward flexion of the arm (moving the arm in front of you), abduction (bringing the arm outward) to the long portion and adduction (bringing the arm inward) for short.

Brachialis is single and joint will of the humerus to the ulna. It flexes the forearm on the arm. It will be applied regardless of the decision.

Read More

Fitness program back

Fitness program back

The back is the largest muscle group of the body. It will have to work all angles and vary movements to seek all the many muscles that compose it. Backbone are larger and give the famous V-shape, but we must not forget the work of trapezoids, rhomboids, large and small circles and lumbar for a strong and balanced back.

A powerful back "V"

Level exercises that seek back, prints rather work rowing the width and thickness . It will therefore make prints and rowing at each session.

The chin- bar are an especially interesting to forge a strong back exercise . It is true that the exercises that you can do to body weight generally give good results , and this is the case for traction . If you're not able to do the prints pulley will lead you back width.

The rowing will develop the thickness of the back, the lumbar trapezoids . This is a comprehensive training exercise but implementation must be blameless , as the torso is bent forward . There are of course alternatives on machines safer , but unfortunately less comprehensive than the free version .

 It may be exercised with the low pulley draw horizontal soil or dumbbell rowing if you do not yet feel comfortable with rowing at the helm.

Basic exercises and overall fitness as the deadlift, power-clean or squat also work a lot of weight back because it supports heavy loads and undergoes significant stress during execution. If the deadlift provides a great back, it is still a risky exercise that can hurt.

Tips for back

 The execution of training exercises back is important. Your positions and postures must be perfect . The big mistake is to round the lower back which endangers the lumbar spine. In the long run , it does not forgive , at least not for long if you are fragile.

The biggest mistake I see among practitioners weight back when they work is that they often use too heavy a burden when they arrive even lift but at the expense of the proper execution of the exercise.
Remember to warm up before tackling your weight training session . As warm-up exercise , the horizontal rower is a good choice .

Anatomy of the back

The latissimus dorsi is the largest muscle and wide in our body. It is he who gives the famous V-shaped as desired by the followers of bodybuilding.

It fits in several points: at the dorsal vertebrae and sacral , iliac crest ( pelvis) and the last four ribs. It ends by twisting the fibers ( as the pectoralis major ) at the upper arm , the bicipital groove in the anterior side of the humerus .

It allows adduction of the arm ( arm leads inwards) , retropulsion ( arms back ) and also internal rotator arm .

      The rhomboid , flat muscle that lies beneath the trapeze between shoulder blade and spine. It is formed by two muscles, the small and large rhomboid. He raises and adductor of the scapula. He pulls the scapula internally bell and holding against the rib cage.

Read More

Women fitness program

Women fitness program

"I am a woman who wants to lose weight and strengthen my figure but I do not want big muscles. Should I move towards cardio, group lessons or bodybuilding? How many times per week and what content? "

Most women avoid lifting weights for fear of gaining volume and accidentally end up with " big guys " . Yet most studies do not show any interest to combine strength training and cardio -respiratory exercises during a diet , especially to maintain muscle mass and keep the metabolism at a high rate .

For example, the American College of Sports Medicine promotes cardio sessions 3-4 times per week associated with bodybuilding or fitness 2-3 times a week while dieting .

Train with weights or exercise machines will not make you become a mountain of muscle because women do not have the same ability to muscle growth than men. Your muscles will not be bigger, but stronger and stronger which will result in a toned and shapely figure .

Specifically, we recommend you to combine cardio and strength training in your sport.

In terms of weight training, 2-3 sessions per week working the entire body in each session should suffice. 

In general, women prefer programs that target a specific body part such as the famous abs, glutes courses found in almost all gyms. This type of program is unfortunately not complete and will tend to overwork areas worked. Do not kid yourself, you do not lose fat locally, you lose fat throughout the body and these areas are often the most rebellious. 

For a harmonious and balanced physique you need to work the entire body including the back, so important for posture. Remember that the body is as strong as its weakest link chain. This remark also applies to men who waste their time to work only your arms, abs and pecs.

EXERCISE 1 

Squat (thighs, glutes, lower back) 
Warm-up: 1 set of 20 repetitions vacuum bar 
Series of work: 4 * 12 (4 sets of 12 reps) 
On reciprocating machinery: press thighs 
Reciprocating with free weights: Slots.

EXERCISE 2 

Bench press (chest, triceps, shoulders) 
Warm-up: 1 set of 20 repetitions vacuum bar 
Series of work: 3 * 12 
On reciprocating machinery: seated chest press 
Reciprocating with body weight: Pumps 

EXERCISE 3 

Machine drawing low pulley (Lat, biceps) 
Warm-up: 1 light set of 20 repetitions 
Series of work: 3 * 12 
Reciprocating with free weights: Rowing arm 
Reciprocating with body weight: Pushups. 

EXERCISE 4 

Developed vertical weights (shoulders, triceps) 
Warm-up: 1 light set of 20 repetitions 
Series of work: 3 * 12 
Reciprocating free bar: Developed bar before 
On reciprocating machinery: Developed at the bar 

EXERCISE 5 

Crunches on the floor (abs) 
Series of work: 4 * Maximum 
Alternative program ab: Giant Series.

In terms of fitness equipment if you are in gym fitness machines may be interesting for beginners. They are comforting and help you learn the movements safely without worrying about balance. Free weights and dumbbells , even if they have fewer side with women, do not mean to put in a closet .
In fact, many scientific studies have shown that the machines are less interesting than the free especially because they seek the stabilizing muscles of the joints and postural muscles weight. Ideally, combine machines and free weights is a good strategy .
The body weight exercises , such as the method Lafay woman can be interesting especially for those who do not like the atmosphere of the gym or those who prefer to train at home for practical reasons . Part of the forum is dedicated to this method is attracting more and more practitioners.

Regarding expenses , start with a weight that you speak in rather long series of at least 12 repetitions and take time to rest between sets fairly short , on the order of 30 seconds to 1 minute. You must use loads heavier and heavier as and measuring progress and do not be afraid to increase.

In terms of cardio training (cycling, stepper, rowing , aerobics ...), you can make your sessions after training or another day. There are also group classes that combine cardio and strength training "soft" as the body- sculpting , body -pump , body balance or the Pilate method. However, we recommend you keep at least one session on two "pure" on bodybuilding machines and / or free weights.

Your cardio sessions should evolve as your progress. It will increase the difficulty of the exercises because the body tends to adapt when the drive is routine. For example, a session running on the treadmill , you can run longer , increasing the speed or incline of the machine.

Read More

Ten misconceptions about bodybuilding

Ten misconceptions about bodybuilding

Bodybuilding, it is not just a sport for men mindless thugs, then stop at the pictures! David Costa presents the most common misconceptions while demonstrating that we should not believe everything they tell you.

Bodybuilding boils down to raise the melting !

Bodybuilding is not a sport of brute or practice boils down to stupidly heavy lifting . Of course you have to put the will but this practice is suitable for all the world. It can fit into various perspectives:

- Lose Weight ;

- Increase your muscle mass ;

- Achieve aesthetic goals ( part molding his buttocks , having a flat stomach , tone arms ) ;

- Relieve or prevent backache ;

- Tone your body ( fight against sagging skin due to aging ) ;

- Realize / realize goals or sports performance with or without competition ;

- You re- athlétiser ( preparation follows the physiotherapist to maximize your fitness and improve your performance before resuming your activity)

- Prepare yourself physically and specifically to an activity: skiing, swimming, team and individual sports .

Strength training is for young ... but not too

Bodybuilding is not for young sport. It is practiced at all ages but differently and from different perspectives .

Contrary to popular belief and the phrase too often heard - "do not lift weights before age 18 because it stops the growth " - bodybuilding allows teens to prevent injury and optimize their sport.

For men and women after age 45 , it limits the fall of strength and muscle mass associated with aging. It also prevents osteoporosis .

Strength Training : watch your back !

You've heard " you risk hurting you back if you do squat ! "And then " Watch your back when you go to the gym . " Strength training does not hurt the back , it strengthens all the body's muscles , tendons , ligaments and joints. This general strengthening can prevent many injuries but also everyday practices related to sport life any level . For this it is necessary that the practice of bodybuilding is done intelligently adapted to your specifications.

Read More