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Health & Fitness

Simple Steps To Building Biceps And Toning Triceps

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It’s no secret that every serious lifter out there desires an impressive pair of strong, muscular arms. Who wouldn’t be happy with tall, peaking biceps sitting on top of rock-hard, horse-shoe-shaped triceps? Who wouldn’t love to have a pair of ripped, well-developed guns forcefully bursting through the sleeves of their shirt? While developing muscular arms is usually at the top of many peoples’ agenda, the reality is that the majority of lifters out there have a very poor understanding of how to properly train their arms for maximum gains. In order to gain the proper insight into effectively stimulating arm growth, we must first recognize three basic truths:

1) Relatively speaking, the biceps and triceps are small muscle groups.
2) The biceps receive heavy stimulation during all basic pulling movements for the back.
3) The triceps receive heavy stimulation during all basic pressing movements for the chest and shoulders.

What do these 3 points tell us about effective arm training? The most important thing for you to realize is this:

For maximum gains in muscle size and strength, the biceps and triceps require only a very small amount of direct stimulation!

So why is it that every time I enter the gym I see the same misinformed people, week in and week out, slaving away on endless sets of bicep curls and triceps extensions?

It’s very important to understand that the biceps and triceps receive a very large amount of stimulation from all of your chest and back training. In fact, a lot of the time when you reach muscular failure on a chest or back movement, it is actually your biceps or triceps that give out first! Couple this with the fact that your biceps and triceps are already small muscle groups, to begin with and it becomes quite clear that direct arm training is of minor importance.

Remember, your muscles do not grow in the gym. The work that you accomplish as you train with weights is merely the “spark” that sets the wheels of the muscle growth process into motion. The real magic takes place out of the gym while you are resting and eating, as this is the time when your body will actually be synthesizing new muscle tissue. Because of this, it is vital that you do not overtrain your muscles. You must always make sure to provide them with sufficient recovery time if you want to see impressive results. Overtraining can actually make your muscles smaller and weaker.

If you’re looking to achieve serious arm growth, you must stop placing so much emphasis on direct arm movements. Forget about performing endless sets of concentration curls and triceps press downs. Strong, muscular arms are mostly a product of heavy chest and back training. If you are able to accept this basic truth and place the majority of your focus on building up the muscle size and strength in your major muscle groups, you will prevent yourself from overtraining your arms and will, therefore, yield greater overall gains in bicep and triceps size.

This is not to say that no direct arm training is necessary, just not very much. Here is a sample arm routine that you can use as a part of your program:

Barbell Curls: 2 sets of 5-7 reps
Standing Dumbbell Curls: 1 set of 5-7 reps

Close-Grip Bench Press : 2 sets of 5-7 reps
Standing Cable Pushdowns: 1 set of 5-7 reps

Take all sets to complete muscular failure and focus on progressing each week by using slightly more weight or performing an extra rep or 2.

If you can incorporate this way of thinking into your arm training, you will achieve arm size beyond anything you previously thought possible!

Health & Fitness

8 Proven Strategies For Maximum Muscle Gains

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There is so much conflicting information out there when it comes to the topic of building muscle, and sometimes it can be very difficult to know where to start. If youíre an average beginner looking for some basic guidelines to follow in the gym, the following 8 points will start you off on the right track.

Also: How To Gain Weight And Build More Muscle

1) Train With Weights and Focus On Compound, Free Weight Movements.
If you want to make solid, noteworthy gains in muscle size and strength, you absolutely must train with free weights and focus on basic, compound exercises. A compound exercise is any lift that stimulates more than one muscle group at a time. Examples of these lifts are the squat, deadlift, bench press, chin up, barbell row, overhead press, dip, and lunge. Compound movements allow you to handle the most weight and will stimulate the greatest amount of total muscle fibers.

2) Be Prepared To Train Hard.
One of the biggest factors that separate those who make modest gains from those who make serious gains is their level of training intensity. In order to stimulate your muscle fibers to their utmost potential, you must be willing to take every set you perform in the gym to the point of muscular failure.

Muscular Failure: The point at which no further repetitions can be completed using proper form.

Sub-maximal training intensity will leave you with sub-maximal results, plain and simple.

3) Track Your Progress In The Gym From Week To Week.
Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat. Therefore, in order to make continual gains in muscle size and strength, you must always focus on progressing in the gym from week to week. This could mean performing 1 or 2 more reps for each exercise or adding more weight to the bar. Keep a detailed training log to track your progress as your strength increases over time.

4) Avoid Overtraining.
Overtraining is your number one enemy when it comes to building muscle size and strength. When most people begin a workout program, they are stuck with the misguided notion that more is better. They naturally assume that the more time they spend in the gym, the better results they will achieve. When it comes to building muscle, nothing could be farther from the truth! If you spend too much time in the gym, you will actually take yourself farther away from your goals rather than closer to them. Remember, your muscles do not grow in the gym; they grow out of the gym, while you are resting and eating. Recovery is absolutely vital to the muscle growth process. If you don’t provide your body with the proper recovery time in between workouts, your muscles will never have a chance to grow.

5) Eat More Frequently.
The main area where most people fail miserably on their muscle-building mission is on the all-too important task of proper nutrition. Training with weights is only half of the equation! You break down your muscle fibers in the gym, but if you don’t provide your body with the proper nutrients at the proper times, the muscle growth process will be next to impossible. You should be eating anywhere from 5-7 meals per day, spaced every 2-3 hours in order to keep your body in an anabolic, muscle-building state at all times. Each meal should consist of high quality protein and complex carbohydrates.

6) Increase Your Protein Intake.
Of the 3 major nutrients (protein, carbohydrates, and fats) protein is without a doubt the most important for those who are looking to gain muscle size and strength. Protein is found in literally every single one of the 30 trillion cells that your body is made up of and its main role is to build and repair body tissues. Without sufficient protein intake, it will be physically impossible for your body to synthesize a significant amount of lean muscle mass. If your body were a house, think of protein as the bricks. A general guideline is to consume 1-1.5 grams of protein per pound of body weight each day from high-quality sources such as fish, poultry, eggs, beef, milk, peanut butter and cottage cheese.

7) Increase Your Water Intake.
If you want a simple, easy and highly effective way to maximize your muscle gains, drinking more water is it. Water plays so many vital roles in the body and its importance cannot be overstated. In fact, your muscles alone are made up of 70% water! Not only will drinking more water cause your muscles to appear fuller and more vascular, but it will also increase your strength as well. Research has shown that merely a 3-4% drop in your body’s water levels can impact muscle contractions by 10-20%! Aim to consume 0.6 ounces for every pound of bodyweight each day for optimal gains.

8) Be Consistent!
Consistency is everything. Those who make the greatest gains in muscular size and strength are the ones who are able to implement the proper techniques on a highly consistent basis. Simply knowing is not enough, you must apply!

Building muscle is a result of the cumulative effect of small steps. Sure, performing 1 extra rep on your bench press will not make a huge difference to your overall results, and neither will consuming a single meal. However, over the long haul, all of those extra reps you perform and all of those small meals you consume will decide your overall success. If you work hard and complete all of your muscle-building tasks in a consistent fashion, all of those individual steps will equate to massive gains in overall size and strength.

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Food & Nutrition

The Importances of Great Supplements

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Supplementation has become a big topic in the health and fitness world as more people are turning to natural answers for optimal health.

Why do we need supplements if we are already exercising and eating well? Supplementation provides the foundation within our bodies to perform at the highest level. Even if we are working out regularly and eating an all-organic diet, there are still going to be gaps in our nutrition. Uncontrollable influences such as chemicals in everyday products, genetic predisposition, and injuries can cause lack within our bodies that require extra help; help that can come in the form of supplements.

Also check out: Jade Atkinson’s Lower Body Plyos

Athletes and fitness enthusiasts put a strain on their bodies regularly in order to reach new goals or performance levels. Supplements such as Vitamin C or D3 can help reduce inflammation. Reduced inflammation speeds up the healing process within our bodies and enables us to reach our goals faster with less pain and damage.

Other supplemental vitamins and minerals like calcium and magnesium improve bone health and oxygenate our blood; two vital needs for those of us building and maintaining muscle. Omegas 3’s are essential for heart health, and we don’t always have access to fresh fish and organic nuts where Omega 3’s are usually found.

Another great aspect of taking supplements is the convenience of it. We cannot always be at the gym, and maintaining a strict diet 24/7 is difficult. Supplements can be taken on the go and will enable our bodies to maintain the health we have worked so hard to achieve. A strict diet can also be difficult to maintain if we do not have access to certain foods at all times. Supplements can be easily ordered online regardless of location.

Supplementation is not an an-either-or option with a good diet. Rather, excellent supplementation compliments and enhances the positive benefits of a great diet and exercise.

Get more information on WrkEthicSupps: https://www.wrkethicsupps.com

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Workout Wednesday

Jade Atkinson’s Lower Body Plyos

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Jade Atkinson has one of the most beautiful and inspiring physiques in the fitness industry. She’s an IFBB Bikini Pro Competitor and Fitness Gurls Athlete and she shares her secrets on how to tone your lower body exercises this session.

Get Jade’s Last Article: Jade Atkinson’s Full Body & Core Workout

Plyometrics involve power jumping, repetitive bounding, and quick force production. They are a fast movement that happens over a short period of time.

Plyos help facilitates weight loss and is good for people who are looking to improve their muscular power, speed, strength, and endurance. They require a lot of energy, as they are high-intense. They help tighten, tone and define. Most importantly Plyos combine strength training and cardio exercises allowing you to burn more calories and improve muscle tone and definition.


Perform all 4 exercises without breaks.
Rest for 60 seconds.
Perform 4 Rounds

1 Circuit 1

Jump Squats x 15
Plyo Jump Lunges x 12/leg
Tuck Jumps x12
Plyo Step Ups x15/leg
Plyo Up and Overs x15/leg

2 Circuit 2

Box Jumps x15
Reverse Lunge with Knee Drive x12/leg
Long Jumps x10
Kneeing Jump Squat x10

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