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If there’s one thing that draws people to weightlifting and maybe even bodybuilding as a whole – it’s getting bigger muscles to show off. Whether it’s for show purposes or practical use, many who work towards this end often gauge effectiveness and success on the sheer size, shape and ripped physique they can create. Biceps are one of the top muscles that people want to have bulging and flexing at all times. It’s one of the main muscles that people can always see – so when you catch someone checking them out, you can wink and give a little nod of satisfaction. To help you get those massive biceps that you crave or maybe just to help you make them a little bigger than they already are – here is our list of the top six exercises to boost bicep mass. 1.)  Reverse Curls This exercise is sadly not performed as much as it should be, especially for those who are trying to develop bigger biceps. Reverse curls primarily workout your brachialis, which is the muscle that lies beneath the biceps,

Progression is the key to muscle and strength building. I often tell lifters to use the following approach during each workout: Push yourself on every set. Try to perform as many reps as possible without training to failure. When you can perform the recommended maximum number of reps for a set, add weight the next time in the gym. Let me explain exactly what this means by providing an example. After this example, I want to show you just how powerful the addition of a single rep can be. The most common methods of weight training progression that come to mind are:     You can increase the weight being lifted.     For example, if you are currently lifting 100lbs on some exercise, you can lift 105lbs the next time you perform that exercise.     You can increase the number of reps a weight is being lifted for.     For example, if you are lifting 100lbs on some exercises for 3 sets of 8 reps, you can do 3 sets of 9 reps with that same weight the next time you perform that exercise.     Yo

For the next four weeks let's put away the sleeveless shirts and give your beloved upper body a break. Cuz' you've got bigger priorities, friend. At least, you should have. See those two pale, sickly looking tent-poles poking out from the bottom of your shorts? Those are your legs, and it's painfully obvious to everyone that you've been ignoring them. Sadly, you're not alone. And guys have excuses galore for putting their legs on the back burner. In younger bros, it's usually a misguided attempt to attract the fairer sex – the idea that developing massive pecs, a thick back, and (God forbid) six-pack abs will magically lead to a bevy of succulent silicone-enhanced fitness bunnies following them around like some spray-tanned Pied Piper. In the older, busier, or just plain deluded lifters, it's thinking that hitting the treadmill for 30 minutes twice a week and playing pick-up basketball every Thursday night is "all the leg work they really need.&qu

Build thick and powerful calf muscles with these top 5 exercises: standing and seated calf raises, box jumps, leg press calf raises and dumbbell jump squats. alves seem to be the most overlooked body part in the lower body. The muscle groups of your upper legs may very well support the core muscles of your body when you’re lifting but the lower leg muscles of the calves must work hard to stabilize the body through every movement while bearing the total weight of the body and any additional loads – twisting, raising you up onto your toes, lowering your onto your heels, twisting your feet. It’s vital that your calves support you through every movement or you risk serious injury. Likewise, it does little good to train the rest of your body but leave your calves alone. You won’t be able to effectively stabilize the weights you’re moving and lifting outside of general workouts – meaning there’s no practical application for your muscle mass. Worst of all you will look like you’ve got chicken

If you’re a guy in the gym working with weights, not only are you probably trying to lose some fat, but also gain some muscle. When someone like a powerlifter is able to lift very heavy weight despite not looking very muscular, it’s due to their ability to activate those motor neurons and contract their muscles better. This is why some powerlifters can be relatively smaller compared to bodybuilders, but can lift significantly more weight. Motor Unit recruitment also helps to explain why, after practice, certain movements become easier to perform and most of the initial strength gains will be when you first start to lift weights. Muscle growth tends to occur more steadily after this initial period of strength gain because you are more easily able to activate the muscles. What Causes Muscle Growth? In order for muscles to grow, three things are required: 1. Stimulus - exercise is needed to make the muscles work, use energy and cause microscopic damage to the fibers. 2. Nutrition - af

In the faster-is-better world we live in, carving out 30 to 45 minutes a day for a good workout can seem like a major challenge—and that can totally mess with your quest for a strong core. Enter: the 7-minute workout. This strategic, super-effective form of high-intensity circuit training is supported by science. To complement the original—and give you even more 7-minute options.  Firefighter     1-Stand with your feet shoulder-width apart, core engaged.    2-Shift all weight onto the right leg with the left knee lifted and bent at a 90-degree angle and your arms in front of you as if you’re climbing a ladder.     3-Extend your left arm overhead as you push off the right foot to explosively lift your right knee until it is level with hips.     4-Pull your hand down as you lower the right leg and shift your weight to the right side to repeat on your left side.     5-Continue alternating legs and arms as quickly as you can—this should feel as intense as High Knees.  Knee Tuck Crunches  S

This is a hard and heavy back workout that works the back from top to bottom. Lat thickness, lat width, as well as the spinal erectors. For the first exercise I’m blasting out heavy weights for high reps to really push myself and stimulate some new muscle growth. Then for the remaining exercises I’m doing a standard 5 x 5 set and rep pattern. The workout consisted of 1 arm dumbbell rows for lat thickness. Weighted pull ups for lat width. And good mornings for developing the spinal erectors, lower back, and core.    Arm Db Row Sets: 3(each arm), Reps: 8-12, Rest: 90 Seconds Note: This exercise is going to sculpt your rhomboid muscles and is the best iso-lateral type movement for building that barn house door back. The 1 arm db row allows you to work each side of your back individually chiseling your rhomboids to aesthetic perfection. The Classic Pull-up Sets: 3(each arm), Reps: 8-12, Rest: 90 Seconds Probably the most essential back-building exercise, the pull-up incorporates using th

Your grip strength is an indication of your full body strength, neuromuscular activation, and overall function. Don't be fooled into thinking you can increase grip strength by training the forearms and hands with isolation movements like wrist curls. The forearms need both heavy work and pump work to maximize grip potential and pack on muscle. Here are  exercises that'll help you forge an iron grip and killer forearms. Reverse Barbell Curls These are great to do at the end of your arm workout – shaving or brushing your teeth is really tough after doing these! This exercise is done with the palms facing down as indicated with the red arrow in the below photo. As I mentioned before, this exercise can make tendonitis in the elbow flare up so be careful if you are prone to overuse injuries. Start out with a really light weight and use slow deliberate form. These can be done either standing or seated, I prefer seated because it keeps you from cheating. If you stand

When it comes down to it, how you approach your fitness is a combo of goals and priorities. If you want the mass of The Rock or the washboard abs of Matt Bomer or to have the speed or agility of Usain Bolt or Cam Newton, you have to put in the work. If your goals are less lofty—you want to feel good, maybe lose a few lbs or just maintain where you’re at—you still have to figure out how workout sessions will fit into your life. Not to worry, with these strategies, we've got everyone covered, no matter which fitness “guy” you are. Click through the following pages to find out which one you most identify with—the Guy Who Has No Free Time, the Guy Who Can’t Motivate, the Guy Who Needs to Lose 30+ Pounds, the Guy Who Wants to Bulk Up, the Guy Who Wants to Get Cut, or the Guy Who Wants to Get Faster—and how to maximize your training strategy to fit your persona. The BEST Workout Program Doesn’t Exist… The so called Best Workout for a beginner, would not fit the needs of a competitive bod

In this workout we have used some advanced home triceps exercises to create a powerful and effective home triceps workout.  You will need the very minimum exercise equipment and most of the time you are using your body weight to provide resistance for you triceps muscle. So if you want to get bigger triceps muscle and get bigger arms fast then this advanced home triceps “Your triceps comprise more than two-thirds of your upper-arm mass,” says BJ Gaddour, Men’s Health Fitness Advisor. “So building thicker, more developed triceps muscles makes your entire arms look more like shotguns than pistols.” What’s more, says Gaddour, triceps also play a huge role in some of the most effective and popular exercises, like the pushup and bench press. “Triceps strength is usually the limiting factor in pressing movements,” he says. “So your bench, pushup, and other presses only go as far as your triceps take them.” That’s why you need to throw the following seven exercises into your routine. T

If you want to know how to gain muscle fast you need to find the ideal balance between eating the right muscle mass foods, training effectively, taking the right muscle building supplements and recovering between each heavy training session.  Follow these 10 steps on how to build muscle fast to keep you on track and help you build bigger, stronger muscles. Step 1 – Slim down No matter where you look, the first thing you have to do to gain muscle mass is always slim down. This gives way for your body to show lean muscles. People who venture into building muscles without going through this will only look bulkier and not any leaner. Try achieving 10-15% body fat to see the changes happen. Step 2 –Plan a diet To slim down or gain mass, you will still need to form a diet to match it up. Avoid using diets that have very low calorie intake as you will not have the energy to do your day-to-day workouts sustainably. Moreover, make sure you don’t exceed the calorie intake, too. Doing so will c

When it comes to training the shoulders, pressing exercises often reign supreme in our workouts. Think traditional bodyweight exercises like pushups and dips, which are great for building front delt muscle definition and strength, no doubt. But when it comes to building strong, aesthetically pleasing, and injury-proof shoulders, it’s important not to skip out on your rear delts. Failure to train this part of the shoulder can lead to shoulder restriction, unbalanced strength, and even poor posture. If you’re looking to gain unrestricted, full upper-body strength and range of motion, you must balance all of that pressing with a variety of pulling exercises to strengthen your upper back and shoulders. Whether you are a seasoned gym buff or simply crunching away at the computer in your daily 9 to 5, it’s important to keep your rear delts in check. The Bent-Over Lateral Raise is one of the most common exercises used for working the rear or posterior deltoids. For most trainers, it ca

Anyone with experience in the mass-gain department—and we mean muscle mass, not the lumpy kind that accumulates around your midsection—knows the biggest obstacle to getting big isn’t always in the gym. No one is saying heaving heavy weights is easy, but what’s even harder is making sure all that work isn’t for naught. That means eating, then eating the same thing again, day after day. Many mass-gain meal plan—sor any diet, for that matter—seem to drag on with no end in sight as you cut into another chicken breast, masticate the last spoonful of your 47th bowl of oatmeal and chug yet another protein shake on the 60th day of your 12-week get-big sentence. Our strategy, on the other hand, gives you options and changes things up in Month 2 and again in Month 3, depending on your progress, which is the key to this plan. Because nothing beats an eternally drab diet like seeing bona fide results. Truth No. 1: Muscles Grow With Big Lifts In The 8 to 12 Rep Range Some people like to take

I get asked this question A LOT by skinny guys who are desperately trying to put some solid muscle mass on their bones. And very often the reason for their lack of results is not with the workout program they are following, but rather what’s fueling their workouts. What you eat is one of the most critical aspects of gaining muscular bodyweight. You can have your weight training routine down pat, but if your diet doesn’t meet your nutritional needs you will NOT get bigger, regardless of how hard you train in the gym. Most people who call themselves “hard gainers” are usually just under eaters. A lot of folks will skip breakfast, have a small lunch or snack during the day, then pig out and stuff themselves at dinner and say “i eat lot…” But in order to gain size you need to provide your body with a surplus of calories and nutrients from which to grow from. There are many different formulas you can use to determine how many calories you need to eat each day. But the quickest and ea

Testosterone is a male sex hormone that affects more than just sex drive. The hormone is also responsible for bone and muscle health, sperm production, and hair growth. You can lose testosterone as you age, as well as from chronic illnesses. Hypogonadism, also called low testosterone or low T, is often medically treated to prevent future health problems. Along with your doctor’s recommendations, you may consider potential testosterone-boosting foods as a natural complement to low T treatments. Two nutrients that are especially important to your diet are vitamin D and zinc. Testosterone is the most powerful muscle building hormone in the body and is responsible for   increasing protein synthesis rates thus enabling you to build lean muscle mass tissue.  Tuna Tuna is rich in vitamin D, which has been linked to longer life and testosterone production. It’s also a heart-healthy, protein-rich food that’s low in calories. Whether you choose canned or fresh, eating this fish can be a natural