Bodybuilding training tips for building bigger arms

Follow this advice to build huge biceps

1.  Work your arms 3 times a week instead of 1

The most common practice is to work a muscle group only once a week. To build bigger biceps fast I suggest that you start to work on your biceps on Monday, Wednesday and Friday.

Please note that this should not be kept up for more than a month, as doing so will lead to overtraining and injury.

2. Stretch properly before you begin

It is very important to stretch and warm up properly before you begin any kind of exercise. To stretch your biceps, hold your hands behind your back, then raise your arms, keeping them straight, until you feel the stretch in your biceps. Hold this for at least 30 seconds.

3. Increase your range of motion

If you want your muscles to grow to full potential then it is important that you concentrate on working all your muscle fibers. The only way to do this when working out is to take your arm from fully straight beside your body, to fully curled.

Take arms curls for instance. Stacking up on weights that are too heavy for you and then only lowering the bar halfway is a waste of time. You MUST do every rep with your arms fully extended.

Follow these 3 bodybuilding training tips for building bigger biceps and you will soon have the arms of your dreams.

Most guys turn to pills or steroids when trying to boost their t-levels, but the fact is that you can do this without pills or steroids, and in this article I am going to teach you how.

2 simple natural testosterone boosters

To boost your t-levels follow this advice.

1. Start doing more compound exercises

To boost your testosterone levels rapidly you should start doing more compound exercises. These are exercises that work more than one part of your body at a time, exercises such as bench press and dead-lifts fall into this category.

The amount of testosterone your body produces is directly related to the amount of stress you put on your muscles. By doing compound exercises your entire body has to work hard, and the harder you work out the higher your t-levels will rise.

2. Do everything you can to lower your stress levels

Did you know that stress can lead to lower levels of testosterone? This is because when you are stressed or anxious, your body releases the hormone cortisol and when cortisol levels are raised testosterone production begins to decline.

If you are feeling stressed out try one of the following…

Exercise more – this may seem obvious, but the fact is that exercise releases powerful endorphins which make you feel happy.

Have more sex – sexual activity also releases powerful endorphins and hormones.

Start meditating – studies have found that long term meditation can drastically lower stress levels.

Once you start using these natural testosterone boosters you should seen your gains improve rapidly.

Legal testosterone enhancers

Here are 3 legal testosterone enhancers

1.Get enough sleep

Studies have shown that not letting your body completely recover from working out can cause your testosterone levels to drop by up to 40%. Over training is one of the most common mistakes that beginner body builders make. Your body requires at least 7 days to recover between workouts, you must never train a body part more than once every seven days.

2. do compound exercises more than isolation exercises

A compound exercise works more than one body part at a time. These are exercises such as deadlifts and squats, they work the body part as well as the associated stabilizer muscles.

An isolation exercise work only one muscle at a time, these are exercises such as bicep curls or calf raises.

Testosterone production is related to the amount of muscles fibers worked. By doing compound exercise you are working more muscles fibres than you would with isolation exercises.

3. Drink less alcohol

Ever wondered why you find it harder to get an erection when you are drunk as opposed to sober. This is because drinking alcohol drastically lowers your testosterone levels.

Drinking alcohol not only lowers testosterone levels, it raises estrogen levels. To maximize your testosterone levels, avoid binge drinking and try to stick to no more than 3-5 drinks at the most.

Use these 3 legal testosterone enhancers to drive your testosterone levels through the roof.

Bodybuilding nutrition tips – 5 super foods for

Try one of the following if you are struggling to make gains.

1.  Cornstarch – bodybuilders use cornstarch because it keeps their blood sugar levels stable which help to build muscle with minimal fat levels. Cornstarch also slows down the breakdown of carbohydrates in your stomach. This is use full if you are trying to stay lean – because the carbohydrates breakdown slower you will feel fuller for longer and will eat less.

2.  Honey – honey is an excellent source of carbohydrates, digests quickly, contains antioxidants and will not cause your insulin levels to spike. This makes it an ideal pre and post workout meal, for those who struggle to gain weight. Try adding two tablespoons into your workout shake or onto toasted white bread.

3.  Molasses – molasses contains a large spectrum of vitamins and minerals. Add molasses to your morning oats to make them more interesting.

4.  Onions – onions contains a chemical known as quercetin. It has been shown to burn body fat and strengthen your immune system.

5.  Asparagus – this vegetable is use full to dieting bodybuilders. It is low in calories and is a diuretic, which means it allows you to subcutaneous water. It also contains glutathione, a hormone which promotes muscle growth and protects the liver.

These are the best bodybuilding nutrition tips I have for you.

Bodybuilding advice for guys who struggle to put of weight

Follow these tips to build lean hard muscle in no time at all.

1.  Make sure you are taking enough protein – to grow you need to take at least one gram of protein per pound on your body weight a day. If you take this amount of protein per day you will keep your body in constant anabolic growth. If you are not growing them you may need to increase your protein intake.

2.  Make sure you are taking in enough carbohydrates – your body needs at least 2g of carbohydrates per pound of bodyweight. People trying to lose weight will often cut carbohydrates out of their diet, this is a bad idea because not getting enough carbohydrates can slow down your metabolism and can cause you to actually gain weight instead of losing it.

3.  Supplement with arginine – arginine is an amino acid which promotes the production of growth hormone and nitric oxide in your body. Both of which are very important for bodybuilding.

4.  Make sure you eat enough vegetables – vegetables have many important functions. They contain antioxidants which help to speed up recovery and build muscle, control your appetite and hunger cravings and some, such as broccoli, have also been found to increase your testosterone levels.

Follow this bodybuilding advice and you should soon see yourself making some major gains.

The fastest way to build muscle quick

Here are two tips for building muscle fast…

1.  Increase your grip strength to build muscle faster

Increasing your grip strength is the first step to lifting heavier weights. The harder you squeeze the bar or weight, the more muscle fibers are recruited.

Try this the next time you are working out – when you get to those last few difficult reps, start to squeeze the weight as HARD as you can. You will find that those reps are a lot easier to do once you start squeezing harder.

2.  Hold the weight at lockout for 3-5 seconds

When you are bench pressing you should always hold the weight at lockout position for 3-5 seconds before lowering the bar. Holding the weight an extra 3 seconds may not seem like much but over time these seconds will add up and make you a lot stronger. Holding the bar at lockout position will also help to build tendon strength.

A lot of people kill their lockouts by doing fast reps, don’t be one of them – slow and controlled is always better – even if you have to lift lighter weights for a few weeks.

Using the above two tips are the very fastest way to build muscle quick.

How to bulk up correctly

To bulk up effectively make sure you are avoiding one of these 9 mistakes

1.  Eating to much – your body can only absorb so much in one sitting, instead of eating massive meals (the excess of which becomes body fat) split your meals into 5-6 small meals.

2.  Taking in too many calories – some weight gain programs will tell you to take huge amounts of calories per day (as much as 6000!). gaining weight requires 18-20 calories per pound of bodyweight and anything more is overdoing it.

3.  Skipping the most important meals – these are breakfast and the post workout meal. By eating a large breakfast you boost anabolic hormones, and after training your muscles crave nutrients and will use all incoming food to build muscle.

4.  Not taking in enough carbohydrates – carbohydrates are critical in building muscle, to build mass take in 3-4 grams of carbohydrates per pound of bodyweight per day.

5.  Trying to diet while trying to gain mass – if you only eat food with low calories, such as fish egg whites etc, you are not going to gain mass as fast. This is because these foods are low in fat which is needed for the production of testosterone. To keep your T-level high add some lean beef and whole eggs into your diet.

Now that you know how to bulk up correctly you will soon have the body of your dreams.

Workout routines to get ripped arms fast

If you want big biceps follow these 2 tips

1.  Grip and hold the weight to release growth hormone

Here’s a way to increase the levels of growth hormone in your body.  Growth hormone affects the size of all your muscles, so this tip will help build more than just your arms.

Next time you are doing arm curls, when you are on the last 2 reps of the last set, lift the bar up so that you muscles are contracted. Then, flex your muscles as hard as you can, and hold this flex for 20 seconds.

Doing this causes a painful “burn” in your muscles. This burn is caused by lactic acid being released, when this acid is released your body also releases growth hormone in order to act as a recovery aid.

Only use this method for one exercise per body part once every SECOND week.

2. Work your arms three times a week

Working your arms 3 time a week might seem a bit extreme, but if you want bigger arms you need to workout more.

Here is my recommended routine: on Monday do standing dumbbell curls and seated dumbbell tricep extensions. On Wednesday do standing barbell curls and lying EZ bar tricep extensions. On Friday do barbell curls and overhead pulley tricep extensions. For each of these exercises do 5 sets of 15,12,12,10.

This is one of the best Workout routines to get ripped arms fast.

And in this article I am going to reveal them to you

Here is the best testosterone booster.

Use these two methods to increase you t-levels naturally.

1. Start by loosing weight.

The best way to boost your testosterone levels is to lose weight, and most importantly to lose the weight around your belly. The reason for this is that belly fat produces the enzyme aromatase, which later converts itself into estrogen (this is why overweight people men develop man-boobs).

Just remember this – the lower your body fat, the lower your estrogen levels will be and the higher your testosterone levels will be.

2. Start eating more healthy fats

Anyone on a serious fitness regime will avoid fat like the plague. Unfortunately this is not a good idea because fat actually plays an important role in your health. Fat is needed by your body to produce testosterone, take note that I am not telling you to start eating bacon three times a day.

What you want to do is eat monosaturated fats. Studies have shown that these fats have the most direct effect on testosterone production. Foods with good fats in them are those such as avocados, olive oil, canola oil, flaxseed oil and nuts of any kind.

Using these two tips in combination will create the best testosterone booster you could ever hope to find.

Must know bodybuilding diet tips and advice

1.  Eat healthy fats with every meal

Your diet should consist of about 30% fat. Getting 30% of your intake from fat is critical for increasing testosterone levels. The easiest way to do this is to simply start including more olive oil and fish oil into your meals.

Not all fats are good and trans fats should be avoided at all costs. Trans fats are artery clogging fats that are formed when vegetable oils are hardened into margarine or shortening.

It is found in many other foods besides margarine. Trans fats are also found in French fries, fried chicken, doughnuts, cookies, pastries and crackers.

2.  Eliminate sugary beverages and beverages with empty calories

To promote extreme muscle gain you should eliminate all sodas and sugary beverages. These beverages have zero nutrient value. Don’t think that you can just drink fruit juices, these juices are loaded with chemicals and sugar and should be avoided.

When you are bodybuilding the only thing that you should be drinking is water, low fat milk and a few cups of green tea a day.

3.  Eat whole foods 60% of the time and protein shakes 40% of the time

Instead of taking supplements you should put your efforts into following your meal plan, training properly and getting enough sleep. You will be amazed at the results you see.

Unfortunately most people’s lives are far too hectic and unmanageable to do this. Real food is always better than protein shakes, but if you must take protein shakes don’t take them for every meal and try not to go over 3 a day.

Follow the above bodybuilding diet tips and advice for maximum muscle gain.