The Top 10 Exercises For Massive Arms

Everyone who ever picks up a weight soon develops the desire for a set of massive arms. It’s nearly unavoidable. Nearly everybody loves to stretch their shirt sleeves or even cut them off. People want to build huge arms. Unfortunately, many people go about their arm training all wrong. One of the biggest mistakes you can make when trying to build huge arms is using the wrong exercises. Kickbacks and concentration curls will do very little to help you build huge arms. Instead, stick with the list below and your arms will be exploding with new growth in no time.

Biceps:

1) Close Grip Chin Up- This is the king of biceps exercises because it allows you to use the most weight and move your body through space. Any time you can move your body through space, instead of just moving your limbs, there is a higher level of neuromuscular activation which leads to greater muscular development. If you want to build huge arms this has to be in your arsenal.

2) Barbell Curl- As far as isolation movements go, this is the best one there is when it comes to building big biceps.

3) Dumbbell Curl- Another isolation movement that is nearly the equivalent to the barbell curl. The added advantage is that when you can no longer complete another rep you can stop doing them simultaneously and switch to alternate curls to cheat a few more reps out.

4) Incline Dumbbell Curl- The added stretch here makes this a very effective bicep building exercise.

5) Hammer Curl- If you really want to build huge arms you need to include some work for the brachialis muscle. Hammer curls target the brachialis muscle, which, when developed, can add a great deal of mass and thickness to the upper arm.

Triceps:

1) Parallel Bar Dip- Again, this is an exercise where you are moving your body through space instead of just moving your limbs. If you need proof of the effectiveness of dips you need to look no further than the incredible arm development of male gymnasts. Like the close grip chin up, this has to be a regular in your muscle building workouts if you want to build huge arms

2) Close Grip Bench- This is another compound movement which will pack slabs of muscle on the triceps as it allows you to use a ton of weight.

3) Half Range Close Grip Bench Press aka Lockouts- This exercise is done by setting the pins in the power rack so that they stop the bar about a third of the way down from the top. This greatly overloads the triceps and allows you to use extremely heavy loads. The end result is that you will build huge horseshoe triceps.

4) Angled Bar Pushdown- I prefer the angled bar to the straight bar for pushdowns because it is much less stressful on the wrists and much more comfortable to handle heavy weights with. This is a highly effective isolation movement which is pretty easy on the elbows; a rarity for isolated triceps exercises.

5) EZ Bar Lying Triceps Extensions- This is another highly effective isolation exercise for the triceps. Unfortunately, this exercise can lead to elbow problems. For this reason it should be used less frequently than the others and the reps should be kept a bit higher; preferably in the 8-15 range.

Stop wasting your time with any arm exercise that are not on this list, immediately. The exercises listed above are the ones that will help you build huge arms. Hit them hard and continually get stronger and lift heavier weights on them and you will build an enormous set of arms before you know it.

For specific set, rep, rest and frequency recommendations as well as months of workouts that will help you in your quest to get huge arms, check out my website today.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports. Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. He is also the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit http://www.musclegainingsecrets.com/

Article Source: http://EzineArticles.com/?expert=Jason_Ferruggia

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Thigh Exercises For Women

Author: Nitin Chhoda

For women, shaping the muscles of the thighs is an important fitness goal. A shapely lower body is considered very feminine, and the right proportion of the waist to the hips is part of the equation. It’s surprising, but true, thigh toning exercises can be done at home, without equipment and results can be seen in 4-6 weeks. Also, did you know that thigh and hip toning gadgets are not required if you know which exercises work, and how to do them. Most importantly, thigh exercises are most effective when combined with aerobic exercise and a healthy diet.

This means that women must not only do the right thigh exercises, but also include aerobic exercise and sound nutrition to get best results. The following exercises are the most effective front thigh exercises for women. The routine also includes inner thigh and rear thigh exercises.

For best results, start with 15-20 repetitions and one set. Increase gradually to 2 sets. Complete the routine at least 2 times a week for best results. This is an effective beginner to intermediate toning program. Please remember that these numbers are general guidelines only. For an optimum program tailored to your needs, please consult a certified personal trainer. If you have any injuries or medical ailments, please obtain a physicians clearance before starting any exercise program.

Wall Squat: Front Thigh Exercise.

Starting Position: – Place your upper back against a smooth wall. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet and lean back against the wall. Movement: – Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position while sliding down the wall. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required.

Standing Dumbbell Squats: Front Thigh Exercise.

Starting Position:- Hold a dumbbell in each hand and allow them to hang down at your sides. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet. Movement:- Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required. 5 lb dumbbells work well, but you can start with 2 lbs and then work your way up to 5 lbs within 3-5 weeks.

Lunges: Front Thigh Exercise.

Starting Position: – Assume a standing position with your feet slightly less than shoulder width apart. Grasp a barbell with a wider than shoulder width grip and place it across your shoulders. Movement: – Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body down slowly until your rear knee lightly touches the floor (if you cannot go as low as this, then work your way up to it over 2-3 weeks). Exhale and shift your weight backwards, taking one step (or 2-3 small steps if that sounds difficult) to return to the starting position. Repeat on the other side. Remember to consult your doctor before this or any other knee exercises if you have had any knee trouble!

Lying Face Down: Front Thigh Stretch.

Starting Position: Lie on your stomach on a matt with your legs together. Movement: Reach behind you and grasp your right ankle with your left hand. Pull your right heel up as far as you can. Hold this position for thirty seconds. Repeat as required on other side. Please remember to hold for 10 seconds for this stretch.

Seated Split Stretch: Inner Thigh Stretch.

Starting Position: Sit on an exercise matt and spread your legs as far as you can. Movement: Lean to your right side and reach for your toes. Rest your hands on your toes or at your ankle. Hold this position for thirty seconds. Repeat as required on other side.

Seated Butterfly: Inner Thigh Exercise.

Starting Position: Sit on an exercise matt with your back straight. Movement: Bring the soles of your feet together and pull them in as close to your body as you can. Allow your hands to rest on your feet or to apply light pressure to your thighs. Hold this position for thirty seconds. Hold this position for 10 seconds. You will find this most effective if you gently push your knees down using your hands, be careful not to push too much.

Seated Hip Twist: Outer Thigh And Rear Thigh Exercise.

Starting Position: Sit on an exercise matt with your legs straight out in front of you. Movement: Bend your right knee and place your right foot over your left leg. Wrap your arms around your right knee and gently pull it in towards your left shoulder. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds.

Lying Leg Pull: Total Thigh Exercise.

Starting Position: Lie on your back on an exercise matt with your knees in the air and feet flat on the floor. Movement: Bring your right heel to rest on your left thigh. Loop your hands around your left thigh and pull it towards your chest. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds in each set.

About the Author:
For more information and to register for free diet plans and grocery lists, visit http://www.best-weight-loss-programs.net/ , for exercises for women, visit http://www.toningforwomen.com and to train with Nitin, visit http://www.phonefitnesstrainer.com

Article Source: ArticlesBase.com – Thigh Exercises For Women

Michael Jackson RIP

August 29, 1958 – June 25, 2009

Michael Jackson

Real age 15 minuite test!

http://www.realage.com/reg/regvar/st1.aspx?mod=LONGFORM

24 Hour Ghetto Workout

I’ve stumbled upon this youtube video. I know you will all be amazed at the level of fitness these guys have!!

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Christian Bale workout and interview

DOB: January 30, 1974
Birth Location: Haverfordwest, South Wales

Christian Bale is a Welsh actor. In addition to starring roles in big budget Hollywood films, he has long been heavily involved in independent and art house films. He is currently staring in Terminator Salvation (2009) as John Connor and upcomming movies Public Enemies (2009) as Melvin Purvis .

Christian Bale

Christian Bale Interview

Hollywood.com: You’ve said that you’re not the biggest fan of the physical conditioning that you’ve had to put yourself through. How do you make peace with that and get the job done?

Christian Bale: You just accept it. You don’t rest unless you’re in the middle of actually doing it. So you just make it a part of your routine. You just force that on yourself, and there is really no other way of doing it. You just do it, that’s it. You’ve got to get on with it and convince yourself that you like it and enjoy it. It’s funny because it’s the power of the mind and you’ll start enjoying it after a while even though when it’s done you can just switch it off and go, “F*ck that. I didn’t enjoy it for a second.” During it you can actually find yourself saying, “Ah, I really want to do whatever it is.”

Hollywood.com: Is it tough when you get the Batman body or the soldier’s body and then you’re done with the film and you don’t want keep up that level of fitness regimen, but you like where your physique is and you know that you have to keep up the hard work to maintain it?

Christian Bale: No, it’s not tough. It’s very easy to lose it and I don’t mind it at all, but it’s also a part of what I think is an addiction of mine: I like extreme circumstances, and so for me boredom is the consistency. I like that I’ve got one month and I have to go insane with training to be ready on time. If it’s just my life, I probably wouldn’t even do it. I can’t stand the tedium of repetition. So it’s got to be that it’s something new and that I have to do it in a hardcore fashion by dealing with a deadline, because if you have no deadline in sight – for me it has to feel like you’re sprinting for the finish line and then I take it seriously.

Christian Bale Workout
Workout Routine From Bodybuilding.com
Day 1:

Chin-ups superset with cable rows: 4 sets, 12 reps each exercise

High Pulls: 4 x 10, 8, 6 reps

Power Clean: 4 x 10, 8, 6 reps
Day 2:

Sprints: 5 sets of 30m sprints and 5 sets of 40m sprints (60 second breaks between sets and 120 seconds between distances)

Squat Jumps: 4 x 10, 8, 6 reps

Lunges: 4 x 10 reps
Day 3:

Dumbbell Flyes: 3 sets, 12 reps followed by Smith Machine bench press: 3 sets, 12 reps

Explosive Bench: 4 x 10, 8, 6 reps

Ricochets: Side to side jumps with feet together – 2 minutes on, 30 seconds off
Day 4:

Active rest
Day 5, 6, and 7:

Repeat days 1, 2, and 3

Squats with Arnold Schwarzenegger

Squats is a lower body exercise used in strength training. The exercise’s main emphasis is on the quadriceps and the glutes, but it also involves the hamstrings, the calves, and the lower back. The squat is often called “the king of exercises” by those who believe it capable of inducing more and faster muscle growth than any other exercise.

The squat is done by bending the legs at the knees and hips, lowering the torso between the legs, and then reversing direction to stand up straight again. The torso remains relatively upright throughout the movement. It acts as a supporting structure, unlike its role in the deadlift.

Proper technique is critical, otherwise very serious injuries or gradual injury over a period of time can occur. The back must maintain its natural curvature and not “round out” (excessive lumbar or thoracic kyphosis), otherwise excess strain can be placed on the spine and cause serious injury.

Lifting belts can be used to help support the lower back.