HIHI

I'm sure you've noticed how some guys seem to have muscles that are so full and round that they seem to jump right off their bones, while we mortals have muscles that are visually less voluminous, maybe even flat. Well, this article is for those of us in the latter group who could use a boost in muscle fullness. Although we may never be able to match the genetically gifted freaks of fullness like current Mr. Olympia Phil Heath or former almost-Mr.-Olympia Flex Wheeler, we can all significantly, even dramatically, increase the fullness of our muscle bellies by using one or more of the following strategies. 1. Increase Time Under Tension Time under tension (TUT) is about the amount of time the working muscle is under tension, as in contracting, during a given set. Whether it’s concentric, eccentric, or isometric, muscle contraction increases the tension within a muscle. For purposes of filling out flat muscles, it’s the effects of a longer TUT, specifically the effect of blood ve

Lat Pulldown The Lat Pulldown is a core mechanic of most back and lat workouts. Try not to cheat by using your body weight to aid you in lifting the weight down. Instead, try to focus on squeezing your lat muscles, and drawing your power from your entire back region. Alternative grips such as, narrow grip and underhand grip, are possible, start with a slightly wider than shoulder width stance when starting out. Here are 5 lat pull down variations: 1. Wide-Grip Lat Pull-Down If your main objective is to increase your back’s width, go for wide grip lat pull downs. They better stimulate the teres major and upper lat fibres, in addition to working the biceps, forearms, triceps, rotator cuff muscles and posterior deltoids. Still, avoid taking an excessively wide grip as this will reduce the range of motion and increase susceptibility to injury. One of the greatest benefits of this variation is increased pull up strength. Make sure to squeeze and retract your shoulder blades for maximum musc

Despite the growth of exercise styles like CrossFit, circuit training, and group training, split routines will never go out of style. Why? Because they get results. Most back exercises require you to pull the weight you're lifting towards your body. Doing so incorporates your biceps. This makes it very common for weightlifters to exercise their back and biceps on the same day. If you want to begin a back and biceps workout, plan to perform this workout once per week. This allows time for your back and bicep muscles recuperate properly and grow back bigger and stronger. The Back and Biceps workout : Biceps Barbell Biceps Curl – 4 x 8-12 Incline Dumbbell Biceps Curl – 4 x 8-12 Cross-Body Hammer Curls – 4 x 12 Back Underhand-Grip Barbell Rows – 4 x 8-12 Wide-Grip Lat Pulldowns – 4 x 8-12 Pull-Ups – 4 x 8-10 Back Extension – 4 x 12 Some notes: Before starting the biceps curls do a couple of warm-up sets, without going to failure. When doing the pull-ups perform the eccentric(nega