Simple Ways to Obtain Bicep Fitness and Definition

So why would one want to improve their bicep fitness and definition? Well people want to improve the condition of their arms because it means better looking bicep muscles. And when we think of fitness we usually imagine healthy and fit individuals. Well in this article I will explain how to go about developing fitness and definition in your arms

Big well defined biceps- that is the goal for working on your biceps. To make it defined, healthy and more efficient.However there really is no point in developing big looking biceps if they have no definition to them. A well defined arm muscle will have well toned and defined bicep muscles and not just one big blob of arm mass and that is one of the reasons why achieving bicep fitness is crucial.

Having said that it is very important that you put in enough work to carve your biceps up just as much as you would to build muscle mass in them. Bodybuilding and having a nice body is all about aesthetics, so you need to look ripped as much as you need to look big and massive.

So how does one develop bicep fitness? Well in this article I will show you just how to go about doing that

The first thing you really need to do is change your training method. You can't use a standard bodybuilding program and expect to build up your bicep fitness. That will do nothing but make your arm even bigger and undefined. Rather gaining bicep fitness is all about finesse or definition so your training needs to be centered on performing more repetitions and more sets.

. You have to start performing exercises in the rep range of 15 to 20. That's the adequate rep range for stimulating adequate bicep fitness and definition. You have to start taking your time when your curl the weights on any bicep movement. This means you should not rush whiles performing your repetitions and you should not perform too many sets and exercises. All movement you perform have to be controlled and use a full range of motion.

In short while with these suggestions your arms will truly start to look good especially if you have already built some decent size into them.

If you want to gain more bicep fitness the next thing you need to do is watch your diet and perform cardio. A healthy diet one that is low in fats is crucial for muscle definition. Stay away from fried foods like French fries, sweets and all kinds of fatty foods. Eat whole meals that are full of proteins and carbohydrates. Having a low overall intake of fat will speed up the rate at which your biceps gets defined and fit.

Also cardio is very important. Performing a solid cardio routine will accelerate your fitness and bicep definition. This is so because performing cardio speeds up your metabolism. And the higher your metabolism the more fat you will burn and the more defined your arms will become

So these are the tips you should follow to get bicep fitness, definition and size. Don't ever forget that whiles adding mass t your arms is crucial if you don't have bicep fitness your arms are not exactly going to look good.

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Building Bigger Biceps

They are known by many names. The Guns. The Pythons. Despite all the different nicknames, there is something which is common in all of the above: every guys wants a tight looking pair of biceps.

It is a common sight to walk into a gym and see the majority of the guys there doing some kind of bicep training. Training this body part has become a very huge obsession. Some of the guys even do bicep curls in between different sets, so as to have a small pump when looking in the mirror before the next set. It is not uncommon for guys to spend a whole hour staring at themselves in the mirror whilst doing concentration curls. Guys even take some sort of weight with them on their vacations, so that they can have a pump before going out to clubs. This is all not to mention the huge amount of time that some guys spend shopping for "arm-popping shirts" -- the shirt that will make their arms look bigger.

It is a known fact that making those "guns" bigger and bigger is an obsession for many. Having big strong biceps is a desire that most men possess. Thus having a pair of these will supposedly make you popular with the ladies. This in itself, is something that most guys see as a good incentive to have big biceps.

Therefore if guys spend so much of their time and strength, training and trying to get those biceps isolated using all forms of known exercises to men - from forced reps, drop sets, and 21's - which exercises are supposed to be the most efficient and effective methods, why are there still tons of men who only have small and weak arms to show for their work?

The following myth list describes why you would not even guess that most guys even train their arms when they hit the gym.

Myth #1 with bicep training -- More Is Better

Doing 10 sets of bicep curls should be better than just doing three sets. Moreover, why just can't you hit those guns all day long? However, this is nothing more than just a myth. It is clear that most guys have still not gotten hold of this simple principle when it comes to training biceps. "Less is often more." This is especially true if you weren't given optimal genetic for building muscle.

The aim of each weight training session should be to simply increase your overall effort from the previous effort. Therefore, it is enough to achieve this by increasing a few extra pounds or else a few extra reps. When this is done, one can simply move on the next exercise on his program, in this case, arms. There is no sense is continuing to train a muscle which has already been given enough 'spark' to grow. Therefore, torturing your muscle into growth is something that will simply not happen.

Being focused on how your biceps will look during your time in the gym should be the last item that you think about. This is because..

Myth #2 with bicep training -- Having your biceps "pumped" during a workout is more important than how they look outside the gym

This ties in with myth #1. One should know that by simply doing a set with a large number of reps using a light weight will allow blood to flow into the muscle, which will in turn give the sought after "pump". This can be addicting and guys might be inclined to achieve this pump during their workout. This is itself is not something bad, as keeping the blood in the muscle for an extended period of time does lead to growth. However, if the weight used does not provide enough stimulus for the muscle to grow and increase in their size, the biceps will quickly return to their previous size in a short period of time.

Myth #3 with bicep training -- Your biceps will increase in size even if the other parts of your body do not

The big and strong guys in the gym know this: Getting big arms is not necessary a by product of long and frequent arm training. Some of these guys rarely, if ever, train their arms. However, these guys train with heavy weight their chest, back and shoulder and increase the strength of these muscles. If you simply focus on getting up the weight on the compound lifts (such as the rows, pull ups, chin-ups, military presses, dead lifts, squats) your biceps will have no choice but to get stronger and bigger. Thus they will grow in the same way that your other big muscle will grow.

However, training with a high frequency your biceps will lead to them being fatigued when it comes to training your back, shoulder, chest and other muscles. This will in turn lead to having weak body parts which will not you back in potential gains. As the saying goes, you are only as strong as your weakest list. This is a good reason to limit the time that you train your arms.

Myth #4 with bicep training -- Concentration curls / Ez Bar curls alone will do the job

Having a good solid base of one or two more exercises is a good way to having good and frequent gains when it comes to your biceps. Most bodybuilders will use the simple exercises of the barbell curls and the dumbbell curls. According to these professionals, these two exercises are the reason behind ever head-turning bicep in the world. Even though they may be right, it might also not be such a case. First of all, most professional bodybuilders resort to other means then the natural way for increase their overall body mass, namely steroids.

With that said, there is no problem with using these two basic exercises when it comes to training your arms. However, this condition has to be met. You have to make sure that you are getting stronger and stronger week by week (even though this should probably be workout to workout).As long as you are either increasing your weight or your reps things should be fine - always making sure that you are keeping perfect form. You should have a goal of getting your bicep curls up to 110 pounds for a few reps and conversely around 50 pounds for dumbbell curls for a set reps. This should be done without any body rocking and swaying

Once you have achieved these targets, you should try out different variations of 'hitting' your biceps. The weight will need to be decreased, however you should stick with these different variations until you get back up to 110 pounds (barbell curls).

Bicep Exercise 1: "Stress" the outer portion of the bi's by placing your elbows outwards and using a super-close grip.

Bicep Exercise 2: "Stress" the inner portion of the bi's by taking a super-wide grip on the bar and digging your elbows into your side (and don't let them move.)

Bicep Exercise 3: To "stress" the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don't underestimate these two exercises in the slightest.

Myth #5 with bicep training -- It is OK to cheat and 'help' get the weight up on the last few reps

Many guys that hit the gym probably do not understand the concept of isolating and training one particular muscle, even though this is exactly what they are trying to do. They do not know how the work this muscle and fatigue it. Instead, what you will see is a lot of body rocking, swinging the weight up with another body part and using slopping forum to move the weight through a distance. Sometimes, it seems as if every other body part is being trained except the one which is supposedly being targeted. In order for the biceps to grow and become stronger, one should give them a good period of time "under tension". This means that one should not give them any chance to breathe.

Therefore, the bar should constantly be kept moving without any pause at the top or at the bottom. Also, it is important to focus on squeezing tightly the bar with both hands, and thus never letting the biceps relax until the set is over. Oxygen should never be allowed to enter the muscle. This will create a spark with your anabolic hormones, and this will in turn promote muscle growth. One should use a slower 3-0-3 or 4-0-4 tempo to complete the job.


Let's face it. You try and wing it at the gym, knowing that you are not in possession of a good workout program which will do the job.

However, you still think that you can achieve a body which will turn heads wherever you go. Think again. Most guys will live on the rest of their lives knowing that they spent so much time at the gym, yet have so little to show for it.

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Super-Sets for Bigger Arms

One of the things my experience in the gym has been teaching me is that if you really interested on growing your muscles, you should always try to discover new ways to train them. The greatest disadvantage of the muscles is that they tend to adapt easily. You probably know what I mean. Let's take the arms, for example. You decided to try new exercises and you are doing your best. You focus performing the reps the right way. You increase the weight and the next day you feel your arms aching and sore. You know for sure that you have done everything right. Then after some workouts where you have kept doing this specific exercise you realize that the sweet pain isn't coming any more and you wonder why. Well, the answer is simple. Muscle adaptation.

The only solution to that is changing of exercises, number of reps, resting periods, etc. You should also add some variety inside your workout. Alter between barbells, dumbbells and cables. Now, since I used the arms for my example, I would like to suggest to you a method that many bodybuilders use to "shock" their arms in order to achieve maximum growth. Super-sets were Arnold's favorite exercise for training his enormous arms.

Super-sets is actually a combination of two different exercises were opposite muscle groups are being trained almost at the same time and without rest. The arm consists of the triceps and the biceps. These are opposite muscles. By training them with super-sets we achieve maximum intensity and blood concentration for both simultaneously. If performed the right way an arm super-set can give an amazing pump feeling and can grow your arms as no other exercise can. Here is a super-set example:

1) 8-12 reps cable push-downs (triceps) & 8-12 reps cable curls (biceps).

2) 8-12 reps close grip bench presses (triceps) & reps 8-12 barbell curls (biceps).

3) 8-12 reps dumbbell extension(triceps) & reps concentration curls (biceps)

Do 3 sets for each and remember that you have to jump from the triceps to the biceps directly without any rest. You can rest between the exercises but not longer than 90 seconds. Adjust the weight so that you are able to reach exhaustion after each set.

This is just an example so that you can start doing your super-sets. You should alter these exercises after two or three weeks just to keep the muscles alert and growing. You must also remember that the arm muscle fibers are short. That means that they should be trained intensively for a short period of time. So, don't overdo it. "Shock" them rapidly up to their limits with your workout, then go home and let them recover and grow. Don't forget to take a quality whey protein shake directly after workout.

Keep those muscles pumping!


Chris G Pap

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Build Huge Arm Muscles With These Bicep Exercises

Have you wondered what are the best bicep exercises that you can use to build muscle, assuming that you wanted to build muscle in your biceps? Well in this article I will give you the absolute top-notch, super effective and best bicep exercises for building muscle known to the entire fitness industry!

The first of these bicep exercises - to build huge cannon ball shaped bicep muscles - is the granddaddy of all arm exercises. It is the...

Standing Barbell Curl

This is the one, the absolute best bicep movements that you can do to build your own muscles. It is my favorite exercise to use in this muscle building program that you are reading about here. The program consists of a workout strategy that is designed to give you THE maximum bicep muscle growth in a minimum of time.

So be prepared to workout hard!

This workout is comprised of low repetitions of very heavy and intense basic compound movements. I won't go into how to do a bicep curl exercise since most people already know how to do this. But here's what is important to understand.

when doing this incredible bicep exercise - Use some cheating In other words use an explosive body motion to help you curl the weight towards you - as you contract your biceps.

To make this exercise even more effective at muscle building you should lower the weight or resistance slower than the speed you used to raise it. The reason why - is you will stimulate more muscle fibers as you lower the weight - or in the negative motion - than in any other part of this exercise.

Do Not Allow the Weight to Drop.

Controlling the resistance or weight on the downward motion is an absolute must in getting the maximum benefit out of this bicep exercise. If using a straight bar causes you undue stress on your wrists - then switch to using a curved or Cambered bicep curl bar.

Standing Dumbbell Curls (alternating)

This is the same as doing a normal or regular dumbbell curl except that you alternate your left and right hand while doing this movement. I suggest that you do this and all dumbbell curl exercises in the beginning in a standing position - why?

It allows you to use more weight or resistance than in a seated position. I also suggest you wear your lifting belt to support your lower back as you do this exercise.

Remember lower the weight slowly to get the maximum benefit of the negative movement in this exercise as well.

Reserve cheating in this bicep exercise only for the last few repetitions. Doing cheat reps allows you to overload your biceps and will force your arms to grow. These 2 bicep exercises used in combination - will allow you to increase your strength and build more muscle in your arms than any other type of bicep exercises.

Incorporate them into every single bicep muscle building workout that you do. Whenever you do your bicep workouts focus on these two exercises and in no time at all you will add inches to your arms.


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Benefits Of Boxing For Lean Muscle and Weight Loss

Boxing training is a great exercise program with many benefits leading to an increase in lean muscle and weight loss. Arms and legs become stronger and more toned and pounds shed from the waist. Many gyms offer these boxing training programs as a regular, scheduled exercise class, and there are many boxing exercise videos available in stores for purchase if you would rather try this type of program at home.

What it is

In this type of program, you learn the traditional moves of regular boxing, such as sparring jabs, punches and kicks in the air, as well as defensive moves and positions. The main difference is you are fighting against an imaginary opponent, or sometimes a punching bag, instead of someone else. In a sense, you are training your body to perform like a real boxer without the risk of serious injury. Some exercise programs offer the option to spar with an actual opponent using large padded hands. Cardio boxing has become very popular in recent years and can be found at most local gyms. Some dojos offer this as well and may be a more authentic alternative.

What it improves

Boxing training programs are excellent for both targeting specific muscles and for cardiovascular workouts by keeping the heart rate high through workouts that are more than 60% anaerobic. Through the variety of quick moves, these programs improve speed, resistance, strength, flexibility and muscle reflex. Often you will find yourself doing punches while jogging simultaneously, which is a great way to work out the entire body at once.

Boxing training also improves balance and coordination in order to effectively complete many of the kicks and lunges and retain the perfect form throughout. Since this program is a combination of cardio and muscle training, it is very effective as a weight loss solution. It burns large amounts of calories during the workout session and aids in keeping metabolism high throughout the rest of the day as muscles work to rebuild themselves due to the resistance portion of the training.

How it works

The workouts are more than 60% anaerobic which is a large indicator of its success. Often, the programs are designed out of two or three minute rounds. In between, there is a one minute (or less) recovery period. The two or three minute rounds are usually intense sessions, and during the one minute rest period, the trainer will instruct you to stretch and go over the right techniques again.

Due to the sharp, quick movements of the jabs and kicks, resistance is placed against the muscles. They are done in short repetitions, with a short rest period between, before moving on to the next move. This is modeled after traditional weight training and provides similar results. Muscle tissue is destroyed due to the resistance being placed against it and must rebuild in order to strengthen the muscles. This results in both stronger muscles and a more lean, toned body.


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Resistance Training Routines Build Lean Muscles and Builds Strength

Are you interested in increasing your overall strength? Whether you just want to feel stronger and healthier or if you have a specific goal or an athlete, increasing strength is always a good idea.

You've probably heard the various recommendations for increasing strength and you may have even looked into strength training routines. The problem is, for many it may conjure up images of bulging muscles and weight lifters. But resistance training routines are much more than the weight lifting you see at the Olympics.

A good resistance training routine will help you become stronger and leaner but also increase your flexibility and your agility. If you enjoy playing sports, such as golf or tennis, resistance training can help you become a stronger athlete.

Resistance training routines don't necessarily mean big, bulging muscles. A good training program will allow you to gradually increase resistance while toning muscles. When you combine resistance training with a stretching routine, you not only tone the muscle, but you also stretch the muscle and tendons. The stretching process makes the muscles longer and leaner.

You can easily build strength by working with lighter weights than a traditional weight lifting routine. Lifting large weights for low repetitions will increase the likelihood of muscle tears and will over time build greater bulk. While working with smaller amounts of weight still builds muscle and strength, just not the bulk that classical weight lifting results in.

Typically, resistance training routines result in muscle growth, but it usually takes at least six weeks before that muscle growth is obvious (but don't give up, the work is worth it and once you start building muscle mass you'll be glad you stuck with it). Of course, if you have practiced resistance training exercises in the recent past, you may find that your muscles rebound faster than a beginner.

This type of training allows you to become stronger and have greater stamina. If you play golf, resistance training routines can help you develop a more powerful swing, or a great backstroke for a tennis player. Many professional athletes incorporate strength training routines into their sports training just for the purpose of becoming stronger in their chosen sport.

Strength training routines result in lean, strong muscles. When combined with a routine of stretching, you'll have amazing strength and flexibility. Imagine the difference it will make for your appearance, your lifestyle and your favorite sport.

With just a few simple muscle stretching activities, you can rebuild your muscles and take them to a new level of functionality. You'll feel better, have less tension, and be able to perform your favorite activities with more strength and energy.

Copyright (c) 2009 Nancy Rishworth


Nancy Rishworth, grew up dancing and became a qualified Aerobics and Fitness & Personal Trainer. She is also a qualified Naturopath having studied various healing modalities through healthy eating, herbal remedies, vitamins, massage & exercise. Her Flexibility Plus Workout Program improves flexibility, strength and overall health. For nutritional info and other core strength and cardio exercise tips and guidelines go to [http://www.flexibilityplus.com/]

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Who Else Wants to Learn How to Build Lean Muscle?

As you start bodybuilding and begin to add size remember your goal must be to build lean muscle mass. It is one thing to want to get big and strong, it is another to get big just for the sake of being big. If you are adding weight and it is mostly fat than you are really defeating the purpose of bodybuilding. If you look in the mirror and don't see any significant muscular definition then you are training wrong. Muscle confusion,nutrition, strength training and cardio will all play an important role in helping you to build lean muscle mass and you must start to bring these into your training.

Four things you must include when we are talking about building lean muscle.

Muscle Confusion

One theory on building lean muscle mass is too start using heavier weights combined with less rest in between sets. 30 seconds rest in between each set is enough time to allow your heat rate and lactic acid build up to decrease. This rest cycling is a great way to keep you muscles guessing and forcing them to adapt and grow. By confusing your muscles you don't give them an opportunity to fully adapt and is also a great way to burn calories which will lead to a more ripped muscular physique.

Strength Training

There are a lot of reasons why people lift weights; strength, size and a leaner muscular appearance. When you weight train properly you will want to tailor your workouts to include a fat burning routine combined with a super charged strength building program. When weight training to build lean muscle mass you must workout the larger muscle groups. Increasing your core strength is the goal of strength training and building lean muscle mass. It is essential to work out the Legs, Back and Chest muscles by using compound exercises that target a large area and not just an individual muscle group.

Strength training using compound exercises will bring about an anabolic response and allow you to continue to burn calories and build muscle long after the workout is done. It really is all about gaining strength and using a great strength training routine to take you to the next level.

Cardio Training

When building lean muscle mass you must include cardio training: stationary bike, walking and using the treadmill will help you attain your goals. Cardio can be boring and at times seem a waste of time but if you are going to have the stamina and endurance to complete your workouts it must be included. It would be hard to see all that new lean muscle mass if it were hidden behind a layer of fat. Cardio training will help you lose that layer of fat just below the skin and make your muscles pop out. Begin your cardio training today!

Nutrition And Protein

To build lean muscle mass you must eat the right foods and get the correct amount of protein if you are to reach your goals. When we talk about bodybuilding nutrition we must talk about protein and consuming the right amount every day. To accurately calculate the amount of protein you need take one gram of protein for each pound of lean muscle mass. Beginning weight lifters can use the older method of calculating protein intake by using one gram of protein per one pound of total body weight. Once you become more experienced then you will want to tweak your intake by consuming protein based on your lean muscle mass.

Muscle confusion, strength training, cardio and nutrition must always be included if you really want to build lean muscle mass. These are all components which will pave your way to muscular success.


Begin building lean muscle today or keep complaining about the way you look. It is up to you how you look and feel. There is no better way to begin building lean muscle [http://buildmuscle.me/building-lean-muscle.php] then to shock and confuse those stubborn muscles into growth and develop a strength training routine that compliments your body style.

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