Working out the Biceps pt.2

For the people who feel that 3 exercises for a muscle is not enough, which i completely agree with I suggest to do about 5-6 exercises. Here are some extra bicep workouts that will help you feel that you had a successful day at the gym. This workout is called standing dumbbell angled curls what you want to do is one arm at a time grab a dumbbell and make a 90 degree angle with your bicep and your forearm. This 90 degree angle is going to be the lowest you go so it is going to be short curls. Curl the dumbbell up and bring it back down to the 90 degree angle, do 3 sets. This workout is great for working out the bicep because the bicep is flexing the whole time and has no time to break until you finish with your set. Next you want to go is to what a believe is called a preacher, it looks like a seat with inclined arm rest in front of the chair. This workout is called the dumbbell bicep preacher curl and which can be done with dumbbells or with a curling bar. I am going to talk about it being done with dumbbells, here you are going to grab a dumbbell and rest your arm flat on the inclined surface infront of you and put it so that your tricep is resting on it. Then extend your arm all the way and curl the dumbbell up and down do 3 sets and if you are doing this with a bar try add more weight after each set. The last workout that I am going to talk about for now is called hammer curls this workout is just like a regular dumbbell curl except you want to hold the dumbbell so that one side of the dumbbell where it says the weight is facing the same direction you are facing. From here you want to just do regular curls and keep the weight facing the same direction the whole time. Hope you enjoy some of the extra bicep workouts I have provided you.

Working out the Biceps pt.1

Now that I have talked about all the muscles I am going to give more workouts to get these muscles bigger. Lets go straight with the work outs of biceps. Start off with a light warm-up jog to get the blood flowing so you feel more energized. Next you want to go to the dumbbell section and grab a dumbbell for each arm, grab the same weight you dont want one arm to be stronger than the other. Now what you want to do is curl the dumbbell up and down and do the amount of reps you want depending on what you are trying to accomplish getting big = less reps getting defined (cut) = more reps, do 3 sets. You want to stand straight and not move your back because by moving your back you are cheating and you are not working out your bicep as much also this can cause serious injury to your back if you do not stand still. You can curl one arm at a time or both at the same time. Next work out is called dumbbell concentration curls you only need one dumbbell to do this. What you want to do is sit on a bench with your legs normally spread (not to spread). Now you want to plant your elbow on your inner thigh (one arm at a time) and curl the dumbbell up and down for 3 sets. Do not move your elbow from where you planted it, just curl and squeeze your biceps when your forearm is touching your bicep. Your forearm is the muscle that connects your elbow to your hand by the way. Next workout is called incline dumbbell curl. What you want to do is go to an adjustable bench and adjust it so that it is inclined. Now lay on the inclined bench and with dumbbells you want to curl like the other times, extend your arms so that there almost touching the floor and curl straight up until your forearm touches your bicep and back down, do 3 sets. This concludes some curling work outs for people wanting to learn more bicep exercises.

Lets get your chest big! pt.2

Okay now the next two workouts that I am going to go over are very basic and are also on benches, inclined and declined bench. Lets start with inclined, this is going to be a bench that is inclined upward it is almost like a chair. What you want to do is 3 sets like always with 10 reps on each set or you can choose to do what I explained in my last blog with the flat bench depending if your trying to gain mass or lose it. So what you are going to do is put you preferred weight on each side of the bar, do not put the same weight that you put on flat bench on this bench because it is completley different it is a lot harder to do heavy weight on this bench. Unrack the bar and bring it down to your chest, do not touch it keep it like one inch from you chest and bring it straight up and do your sets. Here is a descriptive video on how to do incline bench. From incline bench you can go to declined bench or vice versa. Decline bench is almost like flat bench it you should be able to do about the same weight that you do on flat bench on declined. This bench looks like a flat bech just declined so that your legs are a higher level. This bench is going to have two paddings where your legs go you want to put where your knee bends in between both of these paddings. Like the other benches you are going to put your preferred weight and get on the bench. You are going to bring the bar to the lower part of your chest and touch it and bring it straight up. Do 3 sets and the reps that you want to do depending on what you want to do with your body mass. Heres another video to desribe this declined bench if you did not understand my explanation. That concludes the basic workouts for the pectoralis major for now.

Lets get your chest big! pt.1

The muscle of the chest is called the pectoralis major this is the region between your neck and your abdominals. This is my favorite muscle to work out, there are numerous workout that you can do for chest but i am going to go over the most basic workout for now. I begin with flat bench, want you want to do here is lay on the bench and be eye level with the bar. Make sure to stretch I usually just start off with the bar (no weight) and bring it down to my chest and hold it there to feel my pectoralis major stretching and gets warmed up. Now that your chest is warmed up you want to start putting weight, make sure your putting the same amount of weight on each side!!! In this work out you are going to bring the bar down to your chest and straight up. So if you are trying to gain mass you may want to do 3-4 sets adding more weight each time and doing less reps each time for example do your first set with 10 reps then on the second set add a 2.5 weight on each side and do it 8 times third set add more weight and do it 6 times and then fourth set (optional) you wanna put heavy weight and do 1-3 reps. Now if you want to lose some mass and turn it into muscle you want to do light weight and do and a lot of reps. Put something that you feel is light and do 12-15 reps for 3 sets. On your fourth set you can do what people call a "burn out" you WILL feel the burn when you finish the burn out. So what you do is put 2-4 2.5lb. weights on each side. What you are going to do is do 10 reps then without racking the bar you are going to hold the bar in the air and have two people standing on each side of the bar to take off 1 of the 2.5s from each side and once they take it off you are going to do 10 more reps and take another 2.5 from each side, do this until you are left with no weights on the bar once you only have the bar do as many reps as you can (try to get at least 10), and now you can rack the bar. When you finish this you will feel like your chest is "dead" thats why its called a burn out. This concludes my first part of working out my favorite muscle, the chest.

Big Shoulders Make Your Arms Look BIG!

Shoulders are the upper part of your arms which connects with your body. Personally shoulders are the muscles that I feel burn the most. Lets jump to the workouts so like i said in my last blog do a 5-10 minute warm-up. First work out you wanna grab a weight not a dumbell and hold it straight in front of you with both hands for one minute, your arms should make kindof like a 90 degree angle with your body, do 3 sets of this. Next you wanna grab 2 light dumbell somewhere from 5-15 lbs. one for each hand and you are going to do 3 workouts in one set. First one you are going to lift the dumbells up and down like if you were flying, when you are lifting up you wanna go to the height of  your traps 10 times, then lift the dumbells straight in front of you like the first shoulder workout  but you are going to go up and down a total of 20 times, but its 10 times on each arm, final workout of this set your going to have your elbows bent at a 90 degree angle with the dumbells in front of you then lift your elbows (while bent) to your sides to the height of your traps go up and down 10 times and you are done with your multi workout set, do 3 sets of this. This one is sort of like when give a little elbow nudge to get someones attention except you are raising your elbow up to your traps. I usually work out my shoulders with my traps, I recommend doing the same. This concludes some of my shoulder workouts.

Trapezius is a muscle?

Alright so lets begin with talking about what traps are.  The trapezius also known as traps are the upper part of your body connecting your shoulders to your neck. To work out this muscle you must elevate your shoulders. So lets get to the workouts. When you go to the gym you always wanna have like a 5-10 minute warm-up with a jog on the treadmill or by doing some jump ropes. Stretch the muscle(s) that you're going to work out . So the first exercise to do is go to a flat bar put your preferable weight then pick up the bar and lift it straight up and down. The motion is like when you make the body gesture of shruging when a teacher ask you a question you dont know. Do 3 sets of 10 reps meaning 10 times up and down in a row then take a 30 second break and that 3 times. Then move on to your next work out, grab 2 weights one for each hand once again with whatever weight you feel comfortable with. Shrug 10 times up and down, shrug 10 times while rotating shoulders foward, and then shrug 10 times while rotating shoulders backwards; all this is one set, do 3 sets of these. While you're doing this your traps should be feeling the burn! if not on your next sets of whichever workout you're doing you should do more weight. This concludes the only trap workouts that I do if you have any trap workouts that you know of that work please comment and tell me.

Get Your Swell on Tricep Status!

As from my fist blog you know the basics of how your muscle groups work so im gunna get straight into the workouts for the tricep muscle group. The tricep consists of the intire back of the arm its considered on the dorsal side of the body from the elbow to the shoulder. Warmup: Get a flat bar and do some "Skullcrushers" which is when you lay flat on a bench and bring the bar down to your forhead and back to an upright position keeping your elbows in and not slamming the weight on your head. The next workout is overhead barbell press, grab a reasonably sized weight and bring it over your head and pull it down to the bottom of your neck and back up above your head. Do this 10 reps 3 sets. Then get on a Dip machine and rep dips till exhaustion at this point your tris are almost dead. Get on the ground and di diamond push ups till exhaustion. You should definitly fell the burn by now. That concludes a portion of my tricep workout.

Get your biceps Big

Your biceps are the muscles that connects your upper arm to your forearm. Anything that you lift up requires some sort of bicep movement. When I wwork out my biceps I do multiple work outs that focus directly on the bicep muscle group. To understand what working out does for the body you must first understand the working out is simply the tearing and rebuilding of muscles. When you do repetitive excercise to a group of muscles they tear and then the gap between them begin to fill with amino acids which is the building block for proteins. Protein is one of the four orgainic compounds your body is made of. It builds muscle which is the whole purpose of working out. Well now that you understand the "complex" nature of muscle building time to move on to the actual work outs. To start off, grab a flat bar put your prefered weight on and curl it 10 times outside grip then 10 times inner grip, do this for 3 sets. That was just a simple warm up so dont get to tired. Next, get a bench lay flat on your back with a flat bar, put weight on it and bring it down to your forhead and then straighten your arm out, do this 10 reps 3 sets. Next is 21's which is nearly the same as the warm up except you do 7 reps half way up, 7 reps half way down, and then 7 full reps, do this 7 times. That concludes the begining of the bicep workout routine.