HIHI

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 bic...

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 sam...

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....

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...

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...