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When I used to train at Gibson's Gym in Manchester, Connecticut, one of the slogans on the back of the gym T-shirts read, "It doesn't matter what kind of car you drive. What matters is the size of the arms hanging out of the window." Big arms not only symbolize masculinity, but they're also the most visible body part you have. So it's no surprise that big arms seem to be what every guy, and even many women, want. Regardless of where you're starting from, this 6-week program will heap a noticeable amount of size onto your arms. Some of you can expect to put on an inch or more on your arms by the end. This 6-week program is a progression that ramps up the training frequency (how often you train arms each week) starting at once per week in week one; twice per week in week two; and three times per week in weeks three through five. Then you back way off in the final week, number six, to just once per week again. Trust me, there's a method to this madness. W...

We all know that the bench press is a staple in most peoples weight training staple, a fantastic way to pack on lean muscle to the chest area and is an exercise that if you are after serious chest gains you really should be utilising, but how about some little extra tips that you can you too increase chest muscle growth? 1. Isometric tension will make your chest muscles work before you start performing reps so get your chest muscle fibres cranked up by taking a tight grip on the barbell, squeeze it hard and forcibly try to pull it apart, this really is a great way to prime those muscles. 2. According to research undertaken by “The Journal of strength and Conditioning Research” use an underhand grip to bench press to activate 30% more of the upper chest muscles. 3. Use your door frame as a home Gym on rest days by doing stand-up push ups, place your hands either side of the frame and push forwards till you feel tension in your chest, your muscle fibres are tearing rather like they...

While strength training provides a wide range of benefits, chances are good that your primary goal is to build muscle. Whether you want more muscle to improve athletic performance or raw strength, workouts that build muscle offer several ways to assess results over time. It’s difficult to complete this assessment while you’re working out in a single session, but over time you’ll be able to tell if you’re building muscles. Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the chest exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps. 1. Dumbbell flyes - this exercise provides a useful means of isolating the pectorals and preserving the triceps for the subsequent exercise. The exer...

Getting six pack abs will take dedication, hard work, time and patience. In order to get a visible six-pack, you need to do two things: lose fat and build some muscle. Even though you already know that 90% of the responsibility goes to a good diet, you should not underestimate a good six pack workout.  In this article we will set the focus on a six pack workout and the exercises you need to do, but before that, let’s look at the abs anatomy and see how thy function ? Anatomy of the Six Pack The muscles of the abdomen comprise of several muscle groups : the Rectus Abdominis, Transverse Abdominis, External and Internal Obliques. Rectus Abdominis: The rectus abdominis muscles are a pair of long, flat muscles that extend vertically along the entire length of the abdomen, adjacent to the umbilicus. Each muscle consists of a string of four fleshy muscular bodies, connected by narrow bands of tendon, which give it a lumpy appearance when well defined and tensed. This lumpy appearan...

A proper upper lower split workout plan produces the best results when it targets major muscle groups accordingly. Many training programs fall short because they place more emphasis on isolation exercises rather than compound movements. This will cause muscles to grow out of proportion with each other. We’ll take a look at what goes into a proper upper lower split workout plan and give you a workout routine to achieve your goals. This dumbbell only upper/lower workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go! The goal of this workout is to help you build muscle. However, it can also help you with your fat loss goals depending on your calorie intake. Rest periods for this workout program should be limited to 30-60 seconds. DAY 1: DUMBBELL UPPER BODY WORKOUT     4 Sets of Bent Over Dumbbell Rows With 8-10 Reps Per Set     4 Sets of Dumbbell Bench Presses With 8-10 Reps Per Set  ...

Everybody seems to raving about health and fitness these days. And while many people choose to go down the road of expensive gym memberships, special equipment and magic supplements, there are also those who like to keep it simple – eat less but healthy and perform bodyweight exercises at their home. And who gets better results?   Home > Fitness and Health > Lose Fat > 6 Simple Exercises That Will Transform Your Body in Just Four Weeks fit-body 5 Simple Exercises That Will Transform Your Body in Just Four Weeks Fitness and Health, Lose Fat Everybody seems to raving about health and fitness these days. And while many people choose to go down the road of expensive gym memberships, special equipment and magic supplements, there are also those who like to keep it simple – eat less but healthy and perform bodyweight exercises at their home. And who gets better results? You guessed it. In general, the people who don’t forget that the focus of their goals is themselv...

When you want to have Phil Heat’s deltoids but your genetics are going against you, despair no longer – there is now scientific evidence that you can get them in more than one way and even better – make them stay massive! This experiment started when the scientists who worked on it wanted to see what the EMG activity of the deltoids was like. They did this by measuring, on three different portions – the anterior, posterior and the middle. The experiment’s subjects did a number of exercises, including the pec deck, reverse pec deck, seated row, incline lat pulldown, Smith machine shoulder press, free-weight lateral raise, cable-crossover lateral raise and of course, some free-weight bench presses.   1-   Lift Heavy and Focus on Strength Gains Many athletes over-complicate their training. One of, if not the best time-tested and proven strategies is to simply lift heavy on the most important exercises and focus on making small incremental improvements each workout. What this mea...