Arm Workout
Small Changes that Lead to Bigger Arms
Best Arm Workouts
To strengthen your grip, try this plate pinch from Strongman competitor C.J. Murphy: Place a pair of 5- or 10-pound plates together, smooth sides out. Pinch the plates between your thumbs and forefingers. Try holding the weights for 30 seconds. Add plates as you gain strength. And watch your toes.
2. Change Grips
It can help you do more reps. Try a set of barbell curls with a narrow grip. When you begin to fail, slide your hands out farther. “You’ll get more out of your biceps,” says celebrity trainer Gunnar Peterson, C.S.C.S.
3. Do Chinups at a Dip Station
Using the parallel bars of a dip station simulates a chinup without lifting all your body weight. Besides your back muscles, you also strengthen your forearms. Grab the bars from underneath and place your feet on the floor. Keeping your body straight, pull yourself up, pause, then lower yourself.
4. Use a Mirror
“It promotes better technique and helps prevent injury,” says Chris Jordan, C.S.C.S., of LGE Performance Systems in Orlando.
5. Add Extra Tension to Any Move
At the end of your arm workout, wrap one end of a resistance band around the handle of a dumbbell and place the other end under your foot. Now do a set of biceps curls and overhead triceps extensions to fatigue your arms, says Tim Kuebler, C.S.C.S.
6. Pick Up Drop Sets
Doing five reps or fewer per set with a weight you can lift only five times trains your muscles to grow bigger and stronger, says Mark Peterson, an exercise and sport scientist at Arizona State University. Do three to five sets without rest, reducing the weight by 10 percent to 25 percent each set. Read more
Gain Weight Fast
How to Gain Weight Fast for a Skinny Person
- How To Gain Weight Fast
You hear it all the time about how people are getting more and more over weight. With all the diet programs built around helping a person lose weight and look good a rather “smaller” type of person often gets over looked. There are countless people who have been born with a metabolism that moves at the speed of light. These are the type of people that can eat three cheeseburgers and lose two pounds. To the over weight people of the world these people are blessed. But if you ask any one who cannot fast weight gain if their life depended on it you would be surprised at the answer. They want to know how to gain weight fast and where they can find a gain weight muscle fast program that works. Here’s why.
When you are skinny you look around at the guys and girls that are built well with envy. It seems like no matter how hard skinny people try to gain weight they just cannot. Most skinny people would trade places with a person who is a little overweight because they know they could work out and lose that weight with a little effort. While the person who is a little over weight looks at the skinny person and tells them they should be happy they are so small.
With guys who are skinny learning how to gain weight and muscle is a big issue. Many are very timid to go into a gym and work out around everyone else who is so much bigger than them. Try playing football against guys who out weigh you by 30lbs or more, I promise you it’s not fun. Also being a skinny guy can wreak havoc on your confidence with the opposite sex. How would you like to take your shirt off at the swimming pool and have people make bird noises when they see how small your chest is. Unless you have been there you never really think about it.
It used to be that if a skinny person wanted to gain weight they would have to turn to steroids. Today there is good news for those of us that are skinny and want to learn how to gain weight fast. If you are really ready to work at it then you can gain weight and build muscle. With the advances of modern technology and the way nutritionist have analyzed food it is all about following a properly mapped out drug free program.
Eating and Routine Will Make All the Difference
People always look for a way to enhance their appearance. One of the more popular problems with appearance that people have today is how to put on weight fast. Put it in simple words, skinny people often feel unattractive and not confident.
1. Being Skinny Can Take A Toll
Having a skinny body can take a toll upon your social life. Many times skinny people feel embarrassed and bullied by those that have more weight than they do. Besides, having too skinny of a body is unhealthy; it will be a lot easier for you to get sick.
2. It Is Not All About Eating
People get the wrong idea when it comes to how to gain weight fast. They simply believe that eating a lot of food can help them gain weight. The key is not eating a lot of foods in one sitting, but eating small amounts of food constantly once every two or three hours. This allows your body to absorb the food better.
Also, stay away from junk food. Even though eating junk food can increase your weight, the weight resulted from junk food will do you more harm than good.
3. Having A Proper Workout Routine
Proper workout is extremely important because eating alone will not help you gain weight. The secret of gaining weight fast is to have the proper combination of diet and workout.
A personal trainer would be the best option for anyone looking to pack on a few pounds. The problem with personal trainers is they are expensive and you are confined to a time schedule. Most people just do not have the capabilities to lock down the same couple hours every other day required by a trainer. Read more
