POWER BODYBUILDING: SHOCK AND AWESOME BICEPS

Stubborn body parts need to learn their lessons the hard way.

THE WORKOUT

Exercise	Sets	Reps
EZ-bar Cable Curl*	4	15
Incline Supinating Dumbbell Curl**	4	12
Barbell 21s***	4
Standing Concentration Curl****	4	20 (each)

*Performed as a warmup.

**Exaggerate the twist, with your palms almost facing out to the sides in the top position. Squeeze hard at the top.

***Do 7 top-half reps, 7 bottom-half reps, then 7 full-range of motion reps. If working with a partner, use partner rest, or no more than 30 seconds between sets if you’re flying solo.

****Alternate between your right and left arms without resting until four sets are complete for each arm. Use a weight that would make it impossible to get all 20 reps on sets 3 and 4.

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POWER BODYBUILDING: SHOCK AND AWESOME BICEPS

Stubborn body parts need to learn their lessons the hard way.

They might be 20 inches around now, but even for years after I started training, my arms were one of my weakest body parts. Because I started out with a powerlifting approach to training, I didn’t give much dedicated attention to my biceps. Then, when I did start training them specifically, they didn’t respond in the way I wanted. Frustrated, I started overtraining. When I finally gave my arms a break, they blew up like balloons.

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7 CURLS FOR BIGGER BICEPS Part(3)

Add more ammo to your guns with this barrage of bi-blasting moves.

Along with targeting the short head, hammer curls also indirectly work the brachioradialis. You can perform these by bringing the dumbbell across your body to the opposite shoulder, or begin with a neutral grip where your palms face each other. Antoian prefers the latter variation. “Be careful with the amount of weight you use during this exercise,” he advises. “If you go too heavy you can easily injure your wrist.”

 Here are 7 curling exercises you should incorporate into your biceps workout.  know  .

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6 PERFECT POST-WORKOUT MEALS

After your final rep, it’s time to start on the road to recovery. Get thee to the kitchen and refuel with these six recipes.

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

Starting the muscle building process by increasing protein synthesis and nitrogen retention requires a quick dose of the right protein and carbohydrates. But we can’t (and shouldn’t) always rely on plain protein shakes, chicken and rice. It’s boring and an absolute affront to your flavor-deprived palate. Besides, your body prefers a wide variety of nutrient-dense foods. Try these six post-workout muscle-building meals that taste great and get results.

 find THE 6 PERFECT POST-WORKOUT MEALS  know Here .

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6 REASONS WHY YOU HAD A CRAPPY WORKOUT

When you have a bad gym session, these causes could be your likely culprits.

What I mean by this is that every time you go the gym, you use the same exercise, reps, and sets over and over. This can definitely cause your workout to suck because both your mind and muscles are literally bored. Stop being lazy and challenge yourself with some new and dynamic workouts every week, which will assure that every session is a new adventure. This will keep you on your game both mentally and physically so that going through the motions is a thing of the past!.

 find 6 REASONS WHY YOU HAD A CRAPPY WORKOUT know Here .

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6 THINGS YOU SHOULD KNOW ABOUT CREATINE

The jury has been in on creatine for a while — it works. Here's what you should know about this muscle-building supplement.

A case study done by researchers at Quinnipiac University suggests that using a creatine supplement can translate to a one to three-pound weight gain within the first week of use due to water retention. “It’s nothing to be alarmed about,” explains Lynn. “Hopefully that extra weight will translate into heavier lifts and more lean muscle mass.”

Plus, once you stop using creatine the water weight will recede. Guess what won’t? The strength and muscle gains.

 Here find 6 THINGS YOU SHOULD KNOW ABOUT CREATINE know  .

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6 WAYS TO LOSE YOUR BEER BELLY

Get your V-taper physique in top form with these torso-targeted exercises.

With barbecue season in full swing, and tailgating parties coming fast, the beer will be flowing freely. This may be fun in the short-term but in the long-term it will wreak havoc on your physique. If you have enjoyed yourself too much this summer and have accumulated a beer belly, use these 6 tips to get your gut back on track.

 Here 6 WAYS TO LOSE YOUR BEER BELLY know  .

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