5 steps to bigger triceps!

The triceps are often one of the hardest muscles in your upper body to train and build. But by using correct tricep building exercise and techniques with a muscle building diet you can add some serious size and strength to your triceps. Today we're going to look at 5 simple steps that will help you build big triceps. If you follow these steps correctly you WILL build your tricep muscles.

Step 1: Eat, eat and keep eating!

To build muscle you need to be eating more calories than your body burns every day. For optimum muscle growth you need to be eating more than 5 meals per day and a wide range of fresh food, meat and complex carbohydrates. You need to consume as much protein as possible to really build your triceps. A good guide is 1.5 - 2 grams of protein per pound of bodyweight per day to build muscle. Make sure you eat plenty of carbs before (leave 1/2 hour before workouts) and after your workouts. Carbs will give you the energy you need to workout. Make sure you eat around 30 grams of protein before you go to bed, you build the most muscle when you're asleep (see step 2).

Step 2: Get plenty of rest

When you're in the gym you're not actually building your muscles you're breaking them down. Your muscles build and repair while you're resting so it makes sense to get plenty of rest. You should try to get as much sleep as possible, aim for 9 hours per night. You build the MOST muscle while you're sleeping. Also, you need to have enough time between your workouts to let your tricep muscles fully recover from the workout. Aim for 3 days between your tricep workouts. And finally try to keep cardio to a minimum. Cardio can use up protein stores that your triceps need to grow.

Step 3: Tricep exercise technique

Tricep exercises are well known for bad technique. It's so easy to use incorrect form when training your triceps. That's why to give your triceps the workout they need your really need to concentrate on your technique. With lying tricep extensions keep your elbows in, with kickbacks don't swing the weight up etc etc. You can get advice on the correct technique to use in each tricep exercise in our tricep exercises section. This is REALLY important. You need to isolate your triceps on every rep in order to give them the best workout possible.

Step 4: Train your triceps twice a week

This subject has been up for debate for years, whether to train your arms once or twice per week. We definately say train your triceps twice per week. Why? Because your triceps are a small muscle and they tire easily, but they also recover quickly. A good chest workout can leave your chest sore for 5 days but after a tricep workout you may recover in half that time. Also, the triceps tend to respond better to training twice a week than once. We have tested this theory on many of guys and most of them grew bigger triceps (and got increased tricep strength) using the twice a week method.

Step 5: Get a good tricep workout and rotate it

It's important that you choose the right tricep workout that suits your goals. Most people do not understand the difference between a tricep workout for strength and for muscle growth. We have some good workouts available on our tricep workout page. After some time your muscles get used to your current tricep workout so it's important that you rotate your workouts every 6-8 weeks. You need to shock your muscles into growth. You may choose a completely different tricep workout or you might just choose to switch your exercises around. This is often the best way to beat a tricep plateau!

An Important Note:
Everyone can build big triceps, no matter what your age or body type. But it's going to take some hard work! You need to work hard in the gym and eat an controlled diet. If you only put in a "half-hearted" effort you will not achieve the gains you're looking for. Also remember knowledge is power in the gym. Read all the information available on this site before your next tricep workout.

Some Good Ab workout tips for all your Fitness lovers

Utilizing proper technique is crucial for getting the best ab workout possible. Using the techniques below will reduce your chance of injury and assure you get maximum results.

1) Proper Form - To achieve your goal of getting the best ab workouts possible, proper form should be your #1 priority. The quality of your reps comes first, not the quantity. Study the descriptions and demonstrations of each exercise so you know how to do it right.
Proper form consists of: keeping your technique strict, controlling the speed of movement, working through a full range of motion, and keeping constant tension on your ab muscles. Common technique errors include: Going too fast, jerking, rocking, pulling on your head, and shortening the range of motion.Strictly adhering to proper form will go a long way toward giving you the best ab workout possible.

2) Breathing - Rule #1 on breathing: Don't hold your breath!!. This is a very common error. Holding your breath will result in straining and will temporarily raise your blood pressure. Best way to breathe: Exhale on the Effort, or lifting phase of each exercise. Ideally the exhalation will come in the last half of the rep. You would then inhale on the lowering phase. I've found with my clients that if I have them focus on the exhalation phase and make a sound when exhaling, they will get into a proper breathing rhythm that is easy to maintain.

3) Speed - Unless you're training for explosive movements common in athletics, your speed of movement required to get the best ab workout is a slow and controlled one, for both the lifting and lowering parts of an exercise. General speed guideline: Take one second to lift, pause for one second, then take one second to lower back to the starting position. Tip to remember-- Anytime you want to make an exercise harder: Go Slower. Try it, you'll see.

4) Range of Motion - To get the best ab workout results, always work through a full range of motion. Failing to do so can limit your flexibility, as well as, your progress.

5) Constant Tension - Maintain constant tension in your ab muscles throughout the entire rep. Control the movement and focus in on the muscles being worked. Don't rest at the bottom of the movement. I have my clients stop just short of the bottom which helps them maintain a tight contraction in their ab muscles. Pausing at the top of the movement also assists in feeling each and every contraction, assuring the best ab workout.

6) Reps - How many reps should you do to get the best ab workout possible?? With each routine I give a rep range, but they are only suggestions. It is difficult to give an exact number. Everybody is different- different fitness levels, abilities, talents, and goals. Here is a principle to remember that will help you get the most out of every set: Do as many reps as you can and still maintain perfect form. When you break form, STOP, you're done with that set. As you fatigue, you're going to want to: speed up, shorten your range of motion, pull on your head, etc.. All examples of bad technique. Don't do it. Perfect form is your #1 priority. Doing as many perfect reps as possible will always result in you getting the best ab workout possible. So don't get obsessed with numbers-- quality of reps beats quantity every time!!

7) Progression - As you get stronger you will need to increase your work load to keep making progress and get the best ab workout. You can do it by increasing the reps, the sets, adding some external resistance (dumbbell, weight plate, or medicine ball), or taking on more challenging exercises. You can make certain exercises more difficult simply by changing the leverage. With crunches, for example, you could have your hands: extended forward towards your knees, across your chest, held lightly behind your ears, or extended straight over your head (clasped together along the floor). Each level is progressively more difficult because of the change of leverage.

8) Exercise Order - While it's not always possible to isolate the abs into specific parts, whenever possible work the lower abs first, the obliques second, and the upper abs last. The upper abs are generally the strongest and have to assist when working the lowers and obliques. Therefore they should be trained last.

9) Variety - Doing a variety of ab exercises is important. It allows you to hit the muscles from different angles. It also helps prevent boredom and keep you motivated. I rarely have my clients do more than one set of an exercise. I certainly have them work an area with more than one set, but it will be with different exercises. Fortunately, there are a lot of ab exercises to choose from. Variety is a key part of getting the best ab workout.

Feel free to discuss your own Ab workout secrets.

Bicep workout routines

You must start with the beginner bicep workout and follow our bicep workout guidelines correctly! Remember, no bicep workout is meant to be easy. You get out what you put in. Work hard, follow our bicep workout guides, and you can increase the size and strength of your bicep muscles!

1 ) Builder (beginner bicep workout) - workout for first 8 weeks

Barbell bicep curl - 5 x 10 reps
Seated dumbell curl on incline bench - 3 x 8 reps
Barbell preacher curl - 3 x 10 reps
Reverse barbell curl - 3 x 12 reps

2 ) Growth King (intermediate bicep workout) - workout for second 8 weeks

Barbell bicep curl / Dumbell preacher curl superset
5 sets. 10 reps on barbell and 6 reps preacher
Seated dumbell curl on incline bench - 4 x 8-10 reps
Dumbell concentration curl - 3 x 8 reps
Reverse barbell curl - 3 x 12 reps

3 ) Plateau Killer (advanced bicep workout) - workout for third 8 weeks

Barbell bicep curl / Seated dumbell curl on incline bench superset
6 sets. 10 reps on barbell and 6-failure reps bench curl
EZ bar bicep barbell preacher curl - 2 x 6-8 reps, 2 x 4-6 reps (heavy weights!)
Single arm cable bicep curl - 3 x 8-10 reps
Dumbell concentration curl - 3 x 8 reps
Standing dumbell hammer curl - 3 x 10
Reverse barbell curl - 3 x 12 reps

To get the full benefit of our bicep workout routines you need to eat the right foods.

Ab-Solute Truth

Get your abs hardcore with this intensely efficient routine
Outside of having stellar genetics and/or the metabolism of a teenager, there’s generally one thing that separates those who have good abs and those who don’t: a good diet. Most people eat too much to ever uncover a six-pack. That’s the nutrition side of things.

As for training, let’s first dispel the myth that the abs are some magical muscle group that’s unlike any other in the human body and need to be trained higher reps than the pecs and biceps. Every skeletal muscle in the human body responds the same way. You can, and should, train your abs in the 8-12-rep range to increase their size and help them show through.

Most everyone knows that spot reduction is a fallacy, yet people still think they can target each “cube” of their midsections. Truth is, our abs, while appearing separate and distinct, are really one long muscle, separated by horizontal bands of fascia that create the iconic "six-pack". You may feel like one section is working harder than another, but the entire muscle is being trained when you do crunches and leg raises. With proper form on your ab exercises, you’ll get maximum activation of the entire muscle, from sternum to waistline.

Heavy lifting forces abdominal muscles to work harder to stabilize the body, as does balance and core work, but to promote maximum six-pack development, you need to isolate the abs with high intensity. Keep your exercise reps in the hypertrophy range and work on increasing resistance, just like you would with a bench-pressing program.

In the workout below, a weight plate held against the chest can be added to decline bench and twisting crunches when bodyweight alone becomes too easy, and on knee raises, a medicine ball can be held between the knees. Before you add weight, however, make sure you can complete your sets doing each rep slow and under control.

CORE-CARVING ROUTINE

Exercise Sets/Reps                  Day 1     Day 2     Day 3

Hanging High Knee Raise*       4/8          3/12        4/8

Decline Bench Crunch*              3/8          4/12        4/12

Cable Crunch                               4/8          3/12        4/8

Twisting Crunch*                         3/8          4/12        4/12

Note: Perform this routine three days a week for four weeks, switching the order of exercises each workout. Rest 90-120 seconds between each set.

*When the prescribed rep count becomes too easy with bodyweight, add resistance in the form of a weight plate or medicine ball.

Source : muscleandfitness.com

Top 11 Health Benefits of Drinking Water

You will be amazed of the benefits of drinking water as follow:

• Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories. Here are the further details on how to achieve fat loss by drinking water.
• Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although there are many other reasons contribute to headache, dehydration is the common one.
• Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increase skin elasticity.
• Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrate.
• Better Exercise: Drinking water regulates your body temperature. You’ll feel more energetic when doing exercises and water helps to fuel your muscle.
• Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.
• Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.
• Less Likely to Get Sick and Feel Healthy: Drinking plenty of water helps fight against flu and other ailments like kidney stones and heart attack. Water adds with lemon is used for ailments like respiratory disease, intestinal problems, rheumatism and arthritis etc. Another words one of the benefits of drinking water can improve our immune system. Follow this link for further information on how lemon water can improve your health.
• Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks of water, your heart, for instance, need to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so are you.
• Good Mood: Your body feels very good and that’s why you feel happy.
• Reduce the Risk of Cancer: Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining.