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How to Pack on Bicep Mass : Straight or EZ Bar

Which one is best for building your biceps?

Straight or EZ Bar

A short bar known as a EZ bar, which as ‘bends’ in it where you grip it, is mostly favoured by those who train there biceps, history and now new research, as shown that when using a ‘straight’ bar compared to a EZ bar, it stimulates greater muscle activity in the biceps.

The bicep as two functions, one, and its main role, is to flex the elbow joint, but it also rotates the palm too and this is very important for the bodybuilder to understand. So if by holding your palm facing downwards and then twist it so that it faces up, the biceps is doing only part of the work, not good news when trying to build maximum muscle mass.

On the other hand, when you use a straight bar…the palm is already facing straight up. The other problem with the EZ bar is the palms of your hands are angled in slightly, facing each other. This means that your brachialis muscles, the muscle that sits on the outer side of the upper arm, is taking off some of the load on the bicep. 

The researchers have shown this to be one of the main reasons why the EZ bar curl reduces bicep activity compared to using a straight bar.

Like I have already mentioned the EZ bar does work other muscles, such as the forearms and side of the upper arm. However, creating maximum growth of the biceps requires the biceps to be loaded to the max. So making sure that you use a straight barbell curl is an essential part of the mix.

My favourite is doing Dumbbell curls with the palms facing up for the whole movement, which have now been shown to be highly effective for this purpose.

‘How’ to quickly pack some mass on your biceps with this easy-to-follow routine

I’ve very often seen people in the gym training their biceps for 45 minutes or more, it’s no wonder they don’t seem to add even a quarter of an inch to their arms in a year!

So what is the best training protocol for adding mass to the biceps quickly…‘Short’ and ‘INTENSE that’s ‘How’!

If you are looking to build some real descent size to your biceps, then here are a few time-tested training principles you should follow:

  1. Train your biceps hard. To get your biceps to respond and grow, you need to overload them by putting them into what I call a ‘Do or die’ situation, a war like environment, where the biceps have no choice, but respond and grow.  Train them to failure and beyond, don’t just go through the motions, get prepared to do battle by doing high intensity sets and really squeeze out every last rep…It’s the only way.
  2. Train them fast. If you’re central goal is to add muscle size to your arms, then your entire bicep routine shouldn’t take any more than about 25 – 30 minutes…tops! Building muscle is not like running a marathon; it requires short, intense effort.
  3. Hit them from every angle. People have a big problem when it comes to this training principle, because lock in their minds is this ‘need to do more’ syndrome. Therefore, to do enough different exercises to hit the bicep from as many angles as possible they end up overtraining. This is ‘why’ you must ‘Train them fast’. If you are serious about increasing strength and size, then you must introduce exercises that stress the biceps from every angle.  Using a combination of straight bars, EZ bars, dumbbells, keeping the palms facing up and side-wards, will ensure maximum growth. But the trick is to do your bicep exercise routine as quickly as possible and if you run out of time ‘Stop’, because overtraining them can actually course them to…SHRINK!  
  4. Now let them recover. Don’t underrate the massive importance this concept holds, because by not allowing your biceps to recover fully from an intense training session, you run the risk of overtraining. If you are really training your biceps to the max, than 24 or even 48 hours recovery time just isn’t enough healing time.

You must allow more time before training them again at least 5-7 days. More is definitely not…better

If you’ll looking for a basic biceps routine that you can use to blast your arms to more mass quickly and effectively, then try out the following routine. But remember the 3 principles mentioned above and you’ll be well on your way to increase your bicep mass.

This biceps program calls for performing just 3 sets of three exercises, that’s just 9 sets in all. After warming up your biceps with a couple of light to moderate sets, jump right in and train hard, fast, and with intensity.

Exercise 1: Standing Barbell CurlsThese are an old standard, but are still a favourite mass builder among bodybuilders. Start by griping the bar with a fairly narrow grip, approximately 8-10 inches apart.

Then concentrate on using a slow controlled movement throughout the range of bicep motion, now be sure to squeeze the bar as hard as possible at the top of the movement, this is important. Now use some extra intensity on the negative or eccentric portion of the movement. Shoot for 8-10 reps with a moderate to heavy weight.

Exercise 2: Incline Dumbbell Curls – Take a hard look at your training to see if you are introducing any cheating movements to your bicep motion. The main reasons people end up cheating is, because they are either using too much weight or using an alternating arm movement. It’s so important to do your bicep movements with both arms simultaneously, because this cuts out any possible cheating movements.

A great technique is to use a slight incline to fully emphasize the biceps, and be sure to squeeze the biceps hard at the top of the movement. It’s also important to pay attention to the full stretch at the bottom this movement and purse for a count of 2 for maximum results. Work in the 8-12 rep range for 2-3 strong sets.

Exercise 3: Cable Hammer Curls with Rope – Start by attaching a rope attachment to the low cable of a pulley machine. Now grasp the rope extensions with both of your palms facing each other. Start to curl the weight up to your chin, again remember to squeeze your hands hard at the top of this movement, and then lower as slowly as you can resisting the weight on the way down.

Execute two heavy sets of 6 reps only; making sure that the 6th rep is an all out fight to the very end. This one will really work and bring out your brachialis muscles, helping to add overall mass to your arms.

If you’re looking to add more mass to your biceps quickly, then give this simple, but very effective program a try.

If at the end of your workout your biceps aren’t fatigued then you simple haven’t worked them hard enough, you can’t move a car by simply putting your finger on its boot, the same goes for your bicep…”They must be forced to grow”. Of course, the gains in strength and size will be that much greater when you finish your workout with a high-protein drink.

Even better have a protein drink before your workout. Also remember that your triceps add the most mass to any arm regardless to how big your biceps are, they make up to ¾ of overall arm mass, more on tricep training to come.

Below is a video you may like to watch about bicep training well worth watching…

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Not All Muscles are ‘Equal’!

Not All Muscles are ‘Equal’ What You Need to Know! 

Man Training his Calf Muscles

Experience is no match for not knowing ‘Why’ all muscles are not equal

Most inexperience and experienced weight trainers seem to have a difficult time understanding that ‘Not all muscles in your body are equal’ and they could be jeopardizing any ‘Increase in Their Muscle Size‘.  You see your calf’s, abs, and forearm muscles for example, are built for endurance. And yet I see them training them for strength?

Your bicep muscle must be trained differently to your triceps.  Your legs and traps can handle enormous loads.  And your back and shoulders are involved in almost all weight training movements. 

So if you treat every muscle in the same way then you can’t expect the same result…disappointment!  

To understand this concept a little better let’s take a closer look the calf’s. For example, the calf muscles can still help a 15-stone overweight person to walk, even up-stairs, although they have never done a ounce of training. And just think of the strain that’s placed on their big toe and its connection to the calf.

The calf is capable of getting you through a marathon, or climbing Mount Everest… can you see your bicep doing that?

And your calf’s, abs, and forearm muscles are used every day when at home or at work. Your triceps can help you do 100s to 1000s of push-ups, when your back would give up after a few chin-ups.

Some muscles need to be pushed with heavy weights and low reps; whereas others need lighter weights and higher reps, others need to be trained very quickly with little to almost no rest in-between sets. 

You need to understand these differences and train the individual muscles accordingly or you run the risk of under or over training and jeopardizing your gains.

 This video by Rusty Jeffers – Calf Workout is full of top tips to help you grow those calf’s

 

Also Checkout This Very Special Offer Guaranteed to Help Boost Muscle “GROWTH”Click Here‘!

 

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4 of The Hottest Tips to Building Big Arms

 Top Tips on How4 of The Hottest Tips to Building Big Arms You Should Be Building Big Arms 

 

Building Big Arms Can be Tricky Because The Bicep Muscle Can…Shrink if Over-trained!

I guess I’m asked about this one about 5 or 6 times a week, and yes, yes, yes, you got to train heavy to grow. That’s right, but don’t forget to train hard with high intensity and good technique. Building Big Arms and make muscles explode,  you must annihilate them in the gym, but don’t try training with poundage’s that are heavier than you can handle. If you ignore proper form, you’re going to miss the target you’re trying to hit…’Building Big Arms’!

As a rule of thumb, train at 60-80% of your one rep max. Or, put on enough poundage where you can only crank out 6-10 reps per set…at full intensity.

Which one is best for ‘Building Big Arms’ Straight or EZ bar… that’s the question?

Although the EZ bar, a shorter bar that as ‘bends’ where you grip it, is often used when people train their biceps, research as now shown that a ‘straight’ bar actually produces greater muscle activity in the ‘Biceps’

Although one of the main roles of the biceps is to flex the elbow joint, it also rotates the palm too. In other words, if you hold your palm facing downwards, then twist it so that it faces up, the biceps is doing some of the work.

But with a straight bar, the palm is already facing up, with the EZ bar your palms are angled in slightly so they face each other. The researchers think this is one reason why the EZ bar curl reduces muscle activity in the biceps compared to using a straight bar.

Of course, the EZ bar does work other muscles well, such as the forearms and side of the upper arm. However, if you want to get maximum growth of the biceps, make sure that the straight barbell curl is used too. My favorite is doing Dumbbell curls with the palms facing forward for the whole movement, which has now been shown to be highly effective for this purpose.

Quickly pack on size building big arms with this easy-to-follow routine:

You’ll often see people in the gym training biceps for 45 minutes or more, it’s no wonder they don’t seem to add even 1/8 of an inch to their arms in a year! ‘Short’ and ‘INTENSE is the best training protocol for adding mass to the biceps quickly.

When it comes to packing size on your biceps, here are a few time-tested training principles you can follow:

  1. Train them hard. To get your biceps to grow, you need to overload them by periodically training them to failure and beyond. Don’t just go through the motions, get yourself prepared and do some high intensity sets and really squeeze out every last rep.
  2. Train them fast. If you’re primary goal is to add muscle mass to your arms, your entire biceps routine should take about 25 – 30 minutes…tops! Building muscle is not like running a marathon; it requires short, intense effort.
  3. Let them recover. Don’t underestimate the importance of allowing your biceps to recover fully from an intense training session. If you’re really training your biceps to the max, than believe it or not, but 24 or even 48 hours recovery time isn’t enough healing time. Allow at least 5-7 days before training them again. More is definitely not…better.
  4. Hit them from every angle If you are serious about increasing strength and size, then you must introduce exercises that stress the bicep from every angle.  Using a combination of straight bars, EZ bars, dumbbells, keeping the palms facing out, and no bouncing or swinging the weight, will ensure maximum growth

If you’ll looking for a basic biceps routine that you can use to blast your arms to more mass quickly and effectively, then try the following. But remember the 4 principles mentioned above and you’ll be well on your way. This biceps program calls for performing just 3 sets of three exercises… 9 sets in all. After warming up your biceps with a couple of very light, to moderate weights, jump right in and train hard, fast, and with intensity.

Exercise 1: Standing Barbell Curls – These are an old standard, but are still a favourite mass builder. I suggest a fairly narrow grip-approximately 8-10 inches apart, using a slow controlled movement throughout the range of motion. Be sure to squeeze hard at the top of the movement, and for extra intensity emphasize the negative, eccentric portion of the movement. Shoot for 8-10 reps with a moderate to heavy weight.

Exercise 2: Incline Dumbbell Curls – Do this movement with both arms simultaneously rather than in an alternating manner, it cuts out cheating movements. Use only a slight incline to fully emphasize the biceps, and be sure to squeeze the biceps hard at the top of the movement; you will need to get a full stretch at the bottom position for maximum results. Work in the 8-12 rep range for 2-3 strong sets.

Exercise 3: Cable Hammer Curls with Rope – Use a rope attachment on the low cable of a pulley machine. Grasp the rope extensions with your palms facing each other. Curl the weight up to your chin, squeeze hard, and lower slowly. Two heavy sets of 8 reps each should do the trick. This one will really bring out your Brachialis muscle too, adding overall mass to your arms. If you’re looking to add more mass to your biceps quickly, then give this simple, but very effective program a try.

If at the end of your workout your biceps aren’t fatigued then you simple haven’t worked them hard enough, you can’t move a car by simply putting your finger on its boot, the same goes for your bicep”They must be forced to grow”.

Of course, building big arms or creating gains in strength and body size, will be that much greater when you finish your workout with a high-protein drink…it’s even better if you have a protein drink before your workout.

 

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