This post on biceps is all about getting mass into the biceps, I’m going to list the best biceps exercises for mass I use to get not only toned defined arms but nice and thick as well.
No doubt you’re like me when it comes to your biceps you love training them as every curl you can see the biceps pumping up and getting bigger stretching your t-shirt, also the fact that most of the time your biceps are on show not like the rest of your body, any way let’s get started on listing my best workout for biceps mass.

1: I always like to start any biceps workout with high reps getting plenty of blood into the muscle warming it right up and prepping the biceps for the onslaught that I’m about to give them, I usually do this with a preacher bench with a cable machine as I can get a good stretch in the biceps as well getting plenty of blood into the muscle. Start by taking a grip on the straight bar with my hands about 4inches apart and my elbows pointing out a little bit so they are not level with my hands, this will hit the inside of the biceps head as well as the outer head of the biceps, curls the bar up and squeeze the muscle at the top of the movement then lower the bar and stretch the biceps at the bottom of the exercise move the bar at a slow pace to really hit all the fibres in the muscle, do 4 sets of 12-15 reps you should really feel the pump at the end of the last set ready for the mass building exercises.

2: Best biceps exercises for mass can come in all kinds of biceps workouts but the one I’m going to start you off with is my favourite exercise it’s the seated concentration curl that hits the inner head of the bicep.
Decline a workout bench to about 45 degrees then load up some dumbest that you fell comfortable with and that you can rep out 10-12 reps with, then holding a dumbbell in each hand and sitting back onto the bench with your feet shoulder width apart curl one dumbbell up at the top of the movement lift your elbow up just a bit this will allow you to squeeze the muscle at the top of the movement, then lower the dumbbell down stretching the bicep at the bottom, just as the dumbbell is near the bottom curl the other dumbbell up and repeat the same method.
You should be hitting about 10-12 reps for 3-4 sets depending on your level of training.

3: After this I like to get a straight barbell, standing up I take a close grip on the bar with my elbows in tight to my side and my feet about shoulder width apart, curl the bar up squeezing the biceps at the top of the movement then lower the bar and stretch the biceps at the bottom of the movement, keep the curl nice and controlled not to fast as this will hit all the slow stitch fibres in the muscle, slow stitch fibres are the fibres that when developed give the biceps mass or any other muscle.
Repeat the exercise for 3-4 set with a rep range of 10-12 I find that this is the best rep range as you not only get a good pump but it also give the muscle mass as well.

4: Straight after this keep the barbell and adjust your grip so your hands are just level with your shoulders this will hit both heads of the biceps, repeat the technique that is stated in the paragraph above, as you might of noticed I like to squeeze and stretch the biceps I do this as it is a vital part of growing any muscle group and getting the most of any workout.

Some other tips I can give you for mass is to make sure you do compound movements like squats, barbell bench press, clean and jerks as all these exercise add mass to the entire body not just to the body part they are training.

I hope you have enjoyed reading this hub on the best biceps exercises for mass this is only a small in site into training your biceps so I will be back with other hubs on training your biceps.

The answer to best calf exercises for mass can only be answered by the technique you use in your calf exercises and not the exercise its self, to get mass into my calf muscles I used to use allot of weight but until I started using the right techniques I didn’t really see any real improvement in my calf muscles, below is one of my calf muscle workouts that I use to put mass and size onto the muscle.

Now the real secret in putting any size onto any muscle is all in the stretching and the squeezing of the muscle within the exercise and in between the sets, let me show you one of my workouts for my calf muscles, first off I like to use a smith machine with a platform to stand on that will bring you off the floor about 8 inches, add some weight to the smith machine bar just enough to warm your calf muscles up and to get you used to using the smith machine then standing on the platform so your feet are apart from each other about 4 inches and only the ball and toes of your feet are touching the platform, the smith machine bar should be just away from your shins, lean forward grab the bar and stand up straight, steady yourself then lower your body so that your calf muscles are now fully stretched then lift your body up with your calf muscles and at the top of the movement stop for a second and squeeze the muscle, the best calf exercise for mass don’t really involve allot of weight but by stretching and squeezing the calf muscle within the workout puts tons of mass into the muscle, after you have warmed up the calf muscles increase the weight so your reps rang are between 10-12 don’t go any lower with the reps as we really want to pump as much blood into the calf muscles also get a really good burn.

Some people will say that to hit the I tire calf muscle you don’t have to move your feet well I like to adjust my feet to hit all the calf muscle as I think this is best so after I have done my first set with a rep rang of 10-12 I let go of the bar and straight away turn my feet inwards this will hit the outer head of the calf muscle I will rep this out until the calf muscles really burn, then I will turn my feet outwards this will hit the inner head of the calf muscle once again I will rep this out until I get a massive burn.

In between sets I will stretch the calf muscles I like to give myself about 30 seconds I between sets, you will find that if you do around 5 sets with 1 warm up set this will be enough for the calf muscles to grow and put loads of mass and size into them, so just to recap the first working set will be with the bar and your feet facing straight with them being about 4 inches apart the without any rest let go of the bar and turn your feet inwards do as many reps as you can then without any rest turn your feet outwards and do as many reps as you can all the time stretching and squeezing the calf muscles then have around 30 seconds rest and start the process again, these exercises are by far the best calf exercises for mass for me so give the workout a go come back and leave a comment to let me know how you got on also if you have any questions on what I have said above leave a comment and I will answer the question for you.

My best triceps exercises for mass aren’t always small compound moments allot of the time they involve exercises like bench press heavy rows and squats, you will be amazed that when adding these heavy compound movements into your workout what a difference it makes to your mass index of all your muscles, but below in going to show your one of my favourites workouts that involves just the triceps so have a read while I tell you some of my best triceps exercises for mass.

I like to workout my triceps. With other muscle groups and favourite one is my chest and shoulders as by working out my chest first I really warm my triceps and shoulders up and pump loads of blood into them so when it’s time to train the triceps they are ready to workout without any warm up, I’m not going to list the complete workout for the chest and shoulders as well as these triceps exercises are the best triceps exercises for mass I use by far.

I like to start the workout with some triceps extensions so laying flat on a bench grab a dumbbell with one hand support your arm at the elbow with the hand that doesn’t have the dumbbell in and bring the weight down in a hammer like motion towards your head, the secret to any exercise is to stretch the muscle and squeeze the muscle within the exercises and in-between sets, use a rep range of 10-12 doing around 3-4 sets per arm.

After this I like to go onto a lat pull down cable machine taking a rope attachment I will super set between rope push downs and bench dips with different hand positions these two triceps exercises will hit all three heads of the triceps pluses put a ton of mass into the triceps, so grab the rope and pull it down so it is about three inches away forms your waste leaning slightly forward over the rope attachment bring your hands up to your chest hold for a second and push the rope back to your waste squeezing the triceps at the bottom of the movements repeat this for around 10-12 reps.

From here go straight to bench dips now keep the reps between 10-12 so don’t add any weight to your legs as your triceps will be quite tired from the rope push down, with your hands placed on the bench and your fingers grabbing onto the bench putting your legs our straight dip down stretching the triceps as much as possible the pushing yourself up and squeezing the triceps at the top of the movement, do around 10-12 reps straight from this turn your hands inwards so your fingers are facing you and repeat the movement as before, this will really hit the outer head of the triceps rep this out for 10-12.

Then straight from this movement turn your hands so your fingers a facing away from you this will hit the inner head of the triceps once again try to hit the same rep range or as many as you can as the triceps should really be burning and quite fatigued.

After this set have about a minutes rest then start again with the rope movement moving onto the bench dips.
This triceps workout is quite advanced so if you are going to use it I suggest only doing the super sets twice around if you are a beginner.

For me these are the best triceps exercises for mass but everyone is different so I do have other exercises I use to put mass into my triceps but I just love doing this workout as its quick and I get an amazing pump, give it a go and come back to tell me how you got on.

Best biceps exercises for men what a question, everyone wants big biceps but for everyone the best bicep workout or exercise is different, I have my favourites and I’m shire if you asked other bodybuilders they would say the same, but all is not lost as I’m about to revel to you my best biceps exercises, so have a read take it all in and give the exercises a go then come back leave a message and tell me what you think.

My Best Biceps Exercises For Men

My first favourite biceps exercise is using a preacher bench with a cable machine, I love this as it gives me a great stretch at the bottom of the movement and keeps the biceps muscle under streets at all times, you can do a complete biceps workout with this from your inner biceps head to the outer biceps head just by adjusting your hands, so if your hands are close together this will work the outer head of the biceps but if your hands are far apart let’s say shoulder width then this will work the inner head of the biceps.
With the preacher bench I like to go between the inner head to the outer head of the biceps without any rest In between as I find this gives me a fantastic pump in the entire biceps all at once, remember this is best biceps exercises for men, if you are a women and don’t want to get big arms and biceps then please don’t follow this advice.

So the biceps workout above will go something like this, I start of with my rep rang around 12-15 reps using a short bar I take a wide grip, curl the bar up squeeze at the top of the movement then controlling the bar down stretch the biceps at the bottom of the movement.
Straight from that with no rest I then move onto a close grip with the same bar and repeat the same reps and technique, after this movement rest for about 15 seconds increase the weight on the cable machine then go again this time hitting a rep rang of around 10-12 for the next set increase the weight again but this time try to get a rep range of 8-10 continue the biceps exercises until you fell you have done enough.
I like to finish this biceps workout with a standing concentration curl as I feel this really gives the bicep a peak, I use a heavy weight that allows me to hit around 8-10 reps.
A standing biceps concentration curl is we’re you stand with your legs apart grab a dumbbell rest your elbow on the inside of your leg and curl the weight up squeezing the bicep muscle at the top, go from one arm to the other with no rest, do around 3 sets per arm that should be enough, then I move onto my forearms and abdominal muscles but were not here for that so I will have to write about that some other time.

Super Setting Biceps Exercises

My next best biceps exercise for biceps is also a super setting workout, by the way if you don’t know what super setting means it means when you don’t have any rest between set, so the next one is a seated concentration curl super setting with a seated hammer curl the same amount of reps as the biceps workout before and the same amount of sets, but this time we will be declining a workout bench and sitting with your back to the bench and our feet spread apart stabilising your body, grab a dumbbell in each hand with your palms facing up curl the dumbbells up and squeeze the biceps at the top of the movement then in a controlled way lower the dumbbells down and stretch the biceps at the bottom of the movement repeat in the same amount of reps as stated in the last biceps workout, straight form the concentration curl go into a hammer curl and repeat as above, to do a hammer curl just turn your hands as if you were holding a hammer but I like to slightly over turn my hands so the thumbs are closer to the bench than my little fingers.

I like to finish this biceps workout with a standing barbell curl as a compound movement to really put some mass into the biceps, how many sets you do is up to you but keep the reps between 8-10.

I hope this has helped you to answer your question on best biceps exercises for men as I said before everyone is different but give this a try you will probable love it, don’t be scared to experiment as well with different exercises and techniques.

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Triceps biceps workout without weights is a great way of continuing your training, if you can’t get to the gym or just want to have a workout at home, the exercises I am going to be showing you are a mixture of perfect pushups,Chin ups, and resistance training. (Click here to find out more on Triceps biceps workouts without weights) In The first triceps biceps workout we are going to be super setting between perfect pushups and medium grip chin up. Start the workout with pushups but with your hands level with your shoulder and your elbows close to your sides, do a set of around 14-15 reps don’t go over this as we are only warming up. The reason for incorporating chin-ups with the push ups is because when you do push ups for the triceps it incorporates allot of the back muscles, so not are you only training your triceps and biceps but you are training your chest and back as well. Without rest move onto the chin up bar and with a medium grip perform 13-15 reps , if you find that chin ups are too hard then you can put a chair under your feet and give yourself a little helping hand to hit the reps you are aiming for. If on the pushups you want to add weight then put a rucksack on your back and fill it with something like water bottles, bags of food or something even heavier. After performing theses two exercises move onto dips using a chair or if you have one a bench put a weight onto your lap if your bodyweight is not enough super set this with reverse grip chin ups this will work the outer head of the bicepsand the forearms. Perform at least 5 working sets so anything from 10-12 reps will be a working set. As the sets go on you probably won’t be able to do more than 8 reps for both of these workouts but just do as many as you can. After the workout above you should have a good pump in your triceps, biceps, back and chest if not then you weren’t doing the exercises properly. The next triceps biceps workout without weights I am going to show you is done just with the resistance from you pushing one arm against the other. Let me explain. Sit on a chair with your elbow set on the inside of your leg as if you are going to perform a biceps concentration curl, hold your wrist with the other hand now bring the arm that is set on the inside of the leg up towards your chest but with the other hand try to stop the arm from coming up, by doing this the arm that is set on the inside of the leg will be workingout the biceps and the arm that is resisting the arm to curl up will be training the triceps muscle. Once you have performed a set of 12-15 reps change arms so that the other arm is now training the biceps and the arm resisting is training the triceps muscle. Don’t rest in between go straight from one arm to the next. The beauty of this exercises is that you can add as much or as little resistance as you want a bit like someone helping you to push the last lot of reps out. This sort of triceps biceps workout can be done with any biceps exercise for example hammer curl, standing biceps curl, reverse curl just hold the wrist with the other hand and push and pull so you workout the triceps and the biceps at the same time. Try some of these triceps and biceps exercises without weight even mix the whole lot together depending on how advances you are I do have allot more triceps biceps workout without weights but that will do for now any way good luck and to your success.    

This is the 4^th article on how to get ripped abs and a flat stomach the first tree are about a complete set of workouts , the lower abs and the upper abs, this article is about the obliques abdominal muscles.

To really have a fantastic looking abdominal section your obliques play one of the most important roles for that ripped look.

In this article I am going to be concentrating on the obliques muscles and listing how to perform obliques abs exercises with perfect form and technique for maximum results.

Click here to find out more on how to get ripped abs.

Let’s get started with the first obliques exercise.

1. Obliques. Crunch on floor.

Lying on your left side with your knees together and slightly bent, put your left arm out to stabilise yourself your right arm on the back of your head.

Now looking forward crunch up as if you were trying to touch your feet with your elbow, your body should be coming of the floor by about 4 inches, at the top of the movement squeeze the oblique muscles and slowly lower yourself back to the floor and repeat the exercise.

To make the exercise harder put tour legs out straight and lift your feet up as you crunch upwards, try not to bend your neck or tuck your neck in as you crunch upwards.

2. Obliques. Reaching crossover crunch.

Lying flat on the floor with your knees bent, and your feet flat to the floor.

Put your arms down by your sides with your fingers pointing straight.

Start by curling your body up and pointing to the left or the right, squeeze the muscles at the top then slowly lower yourself back down then repeat the exercise to the opposite side of the body.

Once you feel your upper back lift of the floor stop curling up, if your lower back starts to come off the floor you have gone too far.

3. Obliques. Twisting leg raises.

Get in position on a captains chair, these can be used for dips or lower abs.

With your forearms flat on the pads and your legs out straight your back should be flat onto the pad on the back of the workout station.

Keeping your back flat onto the pad and your legs slightly bent raise your legs up to one side and twist your knees from one side to the other lower your legs back down then repeat the exercise.

Keep your head looking forward don’t look down, this will let you do more reps as it won’t inhibit your breathing.

4. Obloques. Crunch stability ball.

Position yourself on a ball with your feet flat on the floor. Touching your head on the side with your fingers roll down the ball until your upper back is just touching, your head should be in line with your body.

Slowly crunch yourself up twisting your right shoulder to your left hip until your lower back is of the ball, squeeze the abs then lower yourself back to the starting position then twist to the other side of the body, alternate back and forth for the entire exercise.

To make the workout harder raise the opposite knee to the side you are crunching from, so if you are crunching up with your left shoulder lift your right knee.

5. Obliques. Lying twist with medicine ball.

Lie flat on the floor with your knees bent, feet flat on the floor.

Holding a medicine ball extend your arms out towards your knees.

Keeping your arms out straight crunch up to one side then back to the floor and raise yourself to the other side, if you don’t have a medicine ball just use a weight or something easy to hold with some weight.

Try some of these obliques abs exercises with your abs workout and see what happens, but remember you have to lose weight to really show of all the hard work you have been putting in.

To get ripped abs you must lose weight, as no matter how hard you train with abdominal exercises you will never see the abs without losing that fat, below is an offer from muscletech have a look and tell me if you find a better offer or the same offer anywhere else.

Rather than the regular abdominal workout routines like sit-ups, crunches, leg lifts, among others, I likw to add other superior options for increasing metabolism through supercharged, high intensity level workouts. In addition to working the entire body, these exercises also hammer the abdominals.

I’m going to demonstrate to you an example of one of my preferred abdominal workouts that does not include any specific to abdominal exercises. The exercise format being used here is known as a “tri-set”, which is a set of 3 different exercises performed one after the other in rapid succession. At the completion of the 3 exercises, you have completed 1 tri-set.

Here we go:

1. Renegade Dumbbell Rows

2. Front Squats with Barbell

3. On Floor Mountain Climbers

An effective repetition strategy to use would be 3 to 4 sets of eight to ten reps per exercise. Mountain climbers should be executed as a time interval (say 30 to 40 seconds) in lieu of repetitions.

Renegade dumbbell rows are done beginning in a pushup position with your hands on two dumbbells. You then row one dumbbell upward while steadying your body with the other arm. Bring the dumbbell back to the ground and alternating the rowing arm while bracing with the other arm. The bracing effect during this exercise produces unbelievable results for your complete abdominal area. Believe me. . . the burn in your abs is intense!

Front squats, similar to back squats, however with the barbell on the front of your shoulders rather than sitting on the upper back as in back squats. Balance the barbell upon your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while holding your elbows in front of the body. This requires a bit of practice, so it’s an excellent idea to seek a professional trainer to assist you and insure you are using proper form. Front squats call for the utmost in stabilization strength coming from the abdominal muscles due to the barbell weight being more to the front of the body rather than the back. Although this is predominantly a leg exercise, you will feel this one in your abs in a big way!

Mountain climbers are performed by beginning in a push-up position and then shuffling your feet in and out so that your knees are moving in below your chest and then back out to beginning position. It’s kind of like climbing up a mountain but flat on the floor. If you want a more difficult version, you can also shuffle your hands 6 to 10 inches forward and backward while continuing the leg movements. This advanced version truly makes it a full body exercise and a great deal harder than standard mountain climbers.

After completing each exercise, rest approximately thirty seconds before beginning the next exercise. Relax about a minute or two after finishing each “tri-set” then restart the exercise set.

This will give you one of the most intense abdominal workouts you have ever experienced. Give it a try and see what I mean!

Obesity leads to many issues, including heart conditions, diabetes, and problems with blood pressure. Unfortunately, millions of people find themselves suffering from these effects and more, as the number of obese people in the world continues to grow. If you find yourself weighing more than you should, the best thing you can do is to learn how to lose weight fast, so that you can become healthier.

The key ingredient for learning how to lose weight fast is to understand the motivation behind it. While your ultimate goal may be to get healthier, is this going to give you enough drive to get it done? What other ways will you benefit by taking the weight off? Will it be easier to play with your children? Will people no longer point at you when you are in public? Take whatever it is and use it for your motivation.

A healthy diet is important, but the main thing is to choose one diet that you will like enough to stay on it. You are not going to stick to a diet if you are starving all the time. The one you choose should allow you to feel full when you are done with a meal. If you are feeling hungry all the time, you are going to fail and it may not be so easy to start again.

Along with a healthy diet, exercising is a must. A lot of people find themselves disappointed by the numbers on the scale when they are dieting. They fail to realize that they still have to exercise. If exercise is difficult for you, find something fun to do that is going to get you on your feet. It may be learning how to dance or even riding a bike around your neighborhood.

When you are finding out how to lose weight fast, you are going to read a lot of good advice, but also find a lot of advice that is bad. The two things that will affect your results is your diet and your exercise. Choose a diet you will stick with and find some fun activities to do. If you can do this, you will be able to get rid of the weight that has been harming your health.

Check out Ronnie Coleman VS Arnold Schwarzenegger who do you thing would have won if they were put up against each other in a modern day bodybuilding contest.

I love Ronnie But there is something about Arnold’s physic that makes me want to work out, obviously Ronnie Coleman has all the modern day food supplements and training equipment
So what would Arnold Schwarzenegger look like if he was training today.
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Leave a comment at the bottom of the page to give your views.

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