Foot Health Information

Weight training properly is known by few. If it was easy then you would see a lot more muscular and lean physiques on the streets. Before you learn how to weight train properly, it is critical that you learn these five weight training tips before you even step foot in the gym.

1. Write down a realistic short term and long term goal.

2. Make a commitment to stick to one program for at least 12 weeks.

3. Educate yourself prior to starting.

4. Hire a trainer to teach you proper technique.

5. Focus on gradual progression.

Weight Training Tip #1: Goal Setting

Inch-by-inch life is a sinch. Yard-by-yard life is hard. Treat your goal setting the same way. Do not expect to be on the cover of Men’s Health by next summer. Decide how much muscle weight you wish to achieve in three months. Six months and one year. Decide where you wish to finish and work backwards. If you wish to gain 50 pounds by the end of the year, than create a game plan that allows to gain at least one pound per week.

Weight Training Tip #2: Commitment

The only reason you will fail is if you are not truly committed to your goals. Do your homework and find a weight training program ideal for your specific goals and situation. Study the program fully prior to commencing. Comprehend every detail of the program and if you don’t, contact the author of the program to ensure you have no excuse to misunderstand or perform the workout incorrectly. After you chosen a program, take responsibility for your decision and follow it to it’s full completion. Do not try it out for three weeks and than say, “It’s not working…” and try another program. This will create a failures attitude and begin the deadly bad habit of program hopping

Weight Training Tip #3: Education

How much do you really know about building muscle? Let’s put it this way, if you had to teach someone else how to transform their body in the next twelve weeks, could you help them? Never mind, could you transform your body in the next twelve weeks? If not, you probably do not know enough about how your body works from a training, nutrition and recovery stand point. Order a book, visit a reputable website and find out everything you must know, about proper weight training, before you start the guessing game.

Weight Training Tip #4: Proper Technique

You wouldn’t try and drill your teeth? You wouldn’t try and do your own taxes? You wouldn’t try and fix your own car? Assuming you have no expertise in dentistry, accounting or automotive repairs. So why would you try and teach yourself proper weight training technique? It boggles my mind why so many people across North America sign up for a gym membership and jeopardize the health of their tendons, ligaments and joints with the attitude of “I think I’ll try it on my own,” or “My friend is going to teach me,” or “I am self taught from watching others…” Do not be cheap and leave your ego at the door and hire a reputable fitness trainer who can teach you proper weight training technique.

Weight Training Tip #5: Progression

I’ll say this again. Inch-by-inch life is a sinch. Yard-by-yard life is hard. Approach each workout with this attitude. Your bench press does not need to go up twenty pounds in the first week. But just imagine your bench press went up consistently 2.5-5 pounds every week for the next year? That would some serious muscular and strength gains! Your goal is to simply out do yourself from workout-to-workout, week-to-week. Whether you do one extra rep, one extra set, a extra 2.5 pounds or a shorter rest period, these are are measurable signs of weight training progress.

Conclusion

Make your weight training life easy by starting with the the above weight training tips and look forward to a rewarding and fruitful adventure in the gym.

The forearms are one of the smallest of the muscle and can be difficult to train to most people but if you really want huge ripped forearms there are many ways of doing this. Well the muscle in the forearms consists of 3 small groups of muscles called the brachioradialis, flexors, and extensors. The brachioradialis and extensors are the muscle that makes up the front area of your forearms.

When they are flexing they help to move your hand back towards your forearm and they also help to extend your fingers. Then your flexors make up the other side of your forearm the backside. The flexors help to move your palm towards your forearm and also help to move your fingers. Having forearm strength is essential, it control most of your grabbing and gripping movements, and will help with sports such as baseball or golf.

Well if you want to know how to build muscle on your forearms I have provided an amazing forearm workout that will get you thick forearms in no time. Try doing this work out 3 times a week for best results.

Dumbbell Wrist Flippers

When at gym get hold of two dumbbells and hold them at waist level with your palms facing the ground, then simply and slowly twist your wrists making your palms face up. Go for the full range of movement

Do 3 set s of 10 reps with a 30 sec rest and go for a challenging weight.

Standing Plate Fingertip Raises

When in gym grab a weight plate, hold one in each hand on your finger tips. then position your feet about a shoulders length apart let each hand hang on your sides, then when you fully extended, you simply curl the plates up with your palm facing your body and inner forearms. So use this exercise to build better forearm strength.

Do 3 sets of 10 reps with 30 sec rest. Use a weight that will lead you to fail.

Barbell Wrist Curls Behind the Back

This is a good mass building exercise and allows you to put a nice amount of weight on it when you got the correct forms. So when you in the gym get 2 dumbbells lift them with both hands using an over hand grip then hold it behind your back. Then position your feet a shoulder length apart. Then curl the barbell upward using only your forearm. Then repeat the complete movement, start to finish, but remember when return to the start position let the bar roll into your finger tips.

Do 3sets of 10 reps with 30 sec rest. Use a weight that will lead you to fail.

Wrist Rollers

Go to the gym and find the wrist roller tool or you could easily make your own if you have to, it’s not a rocket science and very worth your while. So once you have acquired this wrist tool, position your feet body width apart, you grab the wrist roller tool with both hand using a over hand grip then extend your arms out in front of you, so your arms will be parallel to the floor then roll the weight upward forcefully while twist the stick with your forearms when you have reach the top you slowly lower it down to the floor repeat the movements.

Do 3sets of 10 reps with 30 sec rest. Use a weight that will lead you to fail.

So do this work out if you can and don t complain you can t grow your forearms, so if do you ever battle to build muscle in the gym the main reason so many people are misinformed in the gym and they tend not to gain much muscle mass. I thought drugs was the only way until I uncovered this guide that I followed faithfully and built 40 pounds of rock hard muscle in 24 weeks it was a amazing experience. If you serious about muscle building I strongly suggest you read more about this guide at www.betterbodys4u.com thank you for reading hope you get huge forearms in no time.

Do you want to learn how to get your arms ripped? Get some muscle on those skinny little arms you have? Well maybe you should use these 9 great arm excises I have provided to pack huge natural muscle on your arms.These workouts are known by the best bodybuilders around the world. The arm muscles are the benchmark to any mans ego, these muscles are the most popular area of the body that all men want to grow but they reach a limit to their growth. These bodybuilder know how to get their ripped arms.

The problem with most trainees is that they have been doing the same damn excises for years and this isnt how you get your arms ripped. The definition of insanity is doing the same thing over and over expecting the different results. When you train your muscles adapt to it, I recommend you change your excises ones every two weeks for maximum results. Well here are the few of the best excises I hope you enjoy them. I recommend you fit these techniques into your workout sessions to get the arms you want.

Seated Alternating Dumbbell Curls

This exercise is one of the best biceps builders ever as long as you sit on a bench that has a back rest to prevent torso movement. Too many people do this exercise either standing or sitting on a bench without back support. In order to make sure that your biceps get the most work from this movement you must stabilize your torso so as to prevent any jerking motion. Also, remember to separate your hands throughout each repetition to stimulate maximum growth for your biceps.

EZ bar Triceps Extensions

This exercise, also known as “Skull crushers” is a terrific mass-builder for your triceps. For maximum growth, EZ bar triceps extensions require that you keep your upper arms in a position perpendicular (90 degrees) to the exercise bench throughout each repetition. If this position causes you any elbow strain or discomfort, you can lower the angle by moving your arms slightly forward to reduce the stress on your elbows. Don’t worry – making this minor adjustment won’t impede your ability to get the benefits of this exercise.

You should also place your hands in the narrow-grip position on the EZ bar which, when combined with proper arm position, ensures that each triceps head receives maximum resistance throughout the exercise motion. Lower and extend the weight in a smooth, continuous motion without jerking or swinging the bar with your back or shoulders. When done correctly, you can’t beat EZ bar triceps extensions for building big, muscular triceps.

Single-Arm Triceps Extension

The single-arm triceps extension, also known as the “French dumbbell press” is a triceps-builder that I recommend primarily as a shaping movement. Although it is possible to build mass with this exercise, the over-head arm position may prevent you from using sufficient weight to generate the type of power and mass-building potential available from Skull crushers and triceps push ups. You should experiment with this exercise and use it in a manner that gives you the best results. But remember, I do not recommend using heavy weight with this movement because of the risk of shoulder injury. Consistent use of light-to-moderate weight will provide the best results from this triceps builder

Reverse-Grip EZ bar Curl

This exercise puts primary stress on the brachioradialis and extensor muscles of the dorsal or outer surface of your forearms. Since your hands are positioned in the narrow-grip position, your wrists are extended which forces involvement of the extensor Carpi radials and extensor Carpi ulnaris. This pronated or “palms down” positioning of the hands also takes the biceps out of this exercise, which isolates the brachioradialis as the primary forearm flexor. If you’re serious about building big, muscular forearms, reverse-grip EZ bar curls are a good first step.

Wrist Curls

Wrist curls work to develop the two large muscles on the inside portion of the anterior surface of the forearm. These muscles, the flexor carpi ulnaris and flexor carpi radialis, are the wrist flexors and combine to form a thick, muscular region from the elbow to the lower forearm. While these muscles do considerable work during your biceps curling movements, wrist curls isolate these flexors so as to maximize resistance on this section of your forearms. If you want to add thickness and power to your inner forearms, heavy wrist curls will do the job.

So, there you have it – my Top 10 list of arm-building exercises for beginning bodybuilders. Try them, have fun with them, and make sure that you use safe amounts of weight and proper training technique with every exercise. You’ll be very happy with the results!

Alternating rotating dumbbell curl

This is a simple exercise, that feels natural in its plane of motion. By alternating, you can focus maximal intensity on each arm separately. Grab two dumbbells and hold them down at your sides, arms straight, palms facing your body. Again, keep your elbows tucked into your sides as soon as you start curling. Start the movement with a hammer curl, then as the dumbbell clears your body, begin to rotate it so that at the end of the movement, your palms are facing your head. Once you lower the dumbbell back to the starting position, start curling with the next arm.

Hammer curl

The hammer curl is great for developing the forearms, brachialis, and brachioradialis. I’m not sure about you, but I can hammer curl more than I can traditional curl, and lifting more with good form is always better than lifting less .Grab two dumbbells and hold them down at your sides, arms straight, palms facing your body. Keep your elbows tucked into your sides as soon as you start curling.

Supinated bent over rows

OK, now we get into the real biceps mass gainers. When you curl you can use maybe 50-70 lbs dumbbells, or 120-150 lbs on a straight bar, but when you are rowing, you can load the bar up to well over 200 lbs. I personally remember bent over straight bar rows with 265+ lbs back in college.

you will be grabbing the bar with a supinated grip (palms up/away) with your hands about shoulder width apart. You will need to either unrack the bar from a rack or stand, or deadlift the weight into a standing position.

It is important to bent over so that your upper body is close to parallel to the floor, but not so much that your lower back rounds over. By pushing your butt back, you will be able to maintain a stronger core while getting lower to the floor.

the row itself is simply bringing the bar up to touch your abdomen, and lowering it down so that your arms are just short of fully extended. As always, keep your elbows in, as opposed to flared out to the side.

Close grip chin ups

YES! Biceps mass will be well on its way once you master this exercise. By keeping your hands close together and focusing on your biceps to lift your body, you will be essentially doing bodyweight curls. How much do you weigh? 150? 180? 220? Can you straight bar curl that much? I didn’t think so.

There is a big difference between pull ups and chin ups though. While pull ups are good for your arms and back, close grip chin ups bring that whole movement to a whole new bicep-mass-building-level.

find a straight bar that you can comfortably reach from a standing position. Grip the bar with an underhand/supinated grip (your palms should be facing you). Keep the hands about 4-6 inches apart; they should be right outside your chin on either side.

If you are strong enough to do weighted pull ups or chin ups, add some weight either by crossing your feet and placing a dumbbell between your ankles, or hanging a couple plates from a weighted belt. A weighted belt should have a chain on one end and a loop on the other end, to which you should hook the chain. Put the chain through the hole in the middle of the plates and clasp the chain to the loop. Good stuff. An important aspect of chin ups, is getting your chin up over the bar. While this isn’t a dire necessity, if you don’t at least get your chin up to touch the bar, you can’t call the rep complete.

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