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Arnold's Tips Best Chest Workout

Arnold's Tips Best Chest Workout

Arnold's Tips Best Chest Workout

Get Arnold Schwarzenegger's Chest

Schwarzenegger’s peak physique holds the status of “the best of all the time”, no one can argue with that. Not only that his overall development set him apart from many bodybuilding legends of his time, but his iconic chest was one of the biggest and fullest in all of bodybuilding history!

When it comes to building a massive chest, there’s no better authority than the seven-time Mr. Olympia champion who placed major emphasis on the importance of having an impressively sculpted chest, even though we have witnessed enormous growth in the size of physique competitors over the past three decades. 

Arnold worked hard and heavy to build his chest, training his chest three days a week and often alternating his chest workouts with his equally hard and heavy back sessions. His no-nonsense approach to training quickly paid off and only five years after devising his chest-blasting routine, his chest went from 39’’ to an incredible 58’’!

Arnold's Tips Best Chest Workout

Muscle Confusion

As we all know, Arnold was a huge fan of muscle confusion and TUT, which he often achieved by implementing pause reps when training his outer pecs with heavy dumbbell flies. He did this by taking the dumbbell all the way down and getting a maximum stretch, then bringing them back up only to three-quarters, stopping right before the weight reaches chest level. 

If you look at any Arnold footage from his golden days, you can notice that he went really deep on every rep, with his upper arms going near perpendicular to the floor at the bottom. Now add some three-quarter dips to the mix and you’ll be right on the road to Arnold’s famous chest fullness!

Arnold's Tips Best Chest Workout

Cable Crossovers

When performing cable crossovers, Schwarzenegger made sure to give his chest a hard squeeze and flexing his pecs at the point when his arms touch, which helped him get that etched in line down the middle of his chest. 

You can use the same method with dumbbell flyes, of course, simply bring your hands together at the top of the movement and contract your pecs as hard as you can.

Arnold's Tips Best Chest Workout


Incline Bench Press

As with any other body part, hitting the muscle from all possible angles is crucial for its overall development, Arnold was especially creative with the incline bench press, the ultimate move for emphasising the upper chest.

 He would hit his upper pecs from anywhere from 15% to 50%, which targets the upper muscle fibres even deeper – in order to sculpt even the smallest muscles that bodybuilders usually neglect. You could say that his detail-oriented approach, together with his impeccable work ethic, was what helped him build his unforgettable physique.

One common mistakes that many lifters do when performing the incline bench press is shorting their reps at the top and bottom and not going to full extension, which is crucial for fully engaging the upper chest. So if you want to get the full benefits of this great move, check your form and make sure you’re going through a full range of motion.

Arnold's Tips Best Chest Workout


Intensity

Being the training genius that he was, Schwarzenegger would try to increase the intensity of his chest workout in any way possible, incorporating pause reps on the bench press, alternating the range of motion from full to half or quarter, adding in 5-rep max heavy days or using drop sets and forced reps to spice up his sessions whenever he thought his routine lacks intensity or he was approaching a plateau.

Since building a physique that truly stands out from the rest is more a thing of having the right mindset and putting in 100% in every session than just knowing the right exercises, make sure to get out of your comfort zone once in a while and experiment with different techniques in the name of muscle confusion.

If you’re looking to put Arnold’s tips into practice, you can try his traditional chest workout.

Arnold’s Classic Chest Routine

#Barbell bench press: 5 sets x 12, 10, 8, 6, 4 reps
#Flat-bench dumbbell fly: 4 sets x 12, 10, 8, 6 reps
#Weighted dip: 4 sets x 12, 10, 8, 6 reps
#Dumbbell pull-over: 4 sets x 15 reps

Arnold's Tips Best Chest Workout

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Lower Ab Workout - The Best Exercises For Lower Abs

Lower Ab Workout - The Best Exercises For Lower Abs 

Lower Ab Workout - The Best Exercises For Lower Abs

When we say lower ab workout, we are pertaining to training the abdominal muscles that are closer to the pelvis than the thorax. 

These muscles are on the bottom part of the rectus abdominis and the transversus abdominis including the pyramidalis muscle (which is found on the lower part of the abdomen).

Using basic exercises that target these areas will ensure that it gets a better shape and will flatten out those bulging “love handles”. To do this, here are some steps you can follow:

• Reduce your fat intake. Diet is an important part of any health regimen and focusing on the food you eat should be done regularly.Eating on the proper manner with 40-40-20 carbohydrate, protein, and fat proportion should suffice. However, you can change the kind of fats that you eat, especially those that can easily be burned by the body. Fruits and vegetables should also be part of all your meals.

• Focus on your abdomens. When you do the lower ab workout, try to feel that only the muscles in your abdomen are getting tensed. When you feel some other part of your body to be experiencing tension, then you might want to consider altering the techniques you use or exert more effort in putting all the stress only on your abs to workout it out more.

Lower Ab Workout - The Best Exercises For Lower Abs


• Do some cardio. Know that cardio exercises not only help burn the fats stored in your body prior to doing a lower ab workout, but it also increases your endurance. As the name suggests, you can work out the muscles of your heart before doing any other exercise so that the supply of oxygen throughout your body flowing in your blood would be enough to keep you going, and you will avoid feeling lightheaded. Ten to twenty minutes on the treadmill would be great.

• Shorten break periods. When doing exercises that target the muscles in the abdominal area, you have to make sure that it continuously undergoes pressure and that the tension on it is not lost. As you increase the force on it, the more it tends to tighten and be defined. When you stop between intervals, you should keep your rest period as short as possible so the tensions will buildup on your muscles.

• Learn to breathe properly. Breathing is an integral part of any exercise, because it helps supply the necessary amount of oxygen that could help burn the stored fats you have in your body.Aside from this, it also prevents the presence of pain after the workout caused by the anaerobic processes on your muscles. Without oxygen, your body would tend to burn the energy in it but release a certain acid that later would make you feel too much pain.

After taking note of the tips mentioned above, you will have a basic understanding of the concepts that are related to any exercise routine. Being able to know this can ensure the success of any workout you get into.
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Real Reasons Your Arms Are Still Fat And Loose

Real Reasons Your Arms Are Still Fat And Loose

Real Reasons Your Arms Are Still Fat And Loose

Women tend to get attracted to men who are muscular particularly with arms that look strong. While some men who are exercise freaks workout regularly and achieve the required shape successfully, there are others who do not get the desired results despite going to the gym and working out regularly. 

Such men do not really understand the reason for not getting strong arms and bulged biceps despite doing everything right in the suggested manner. We list here the 8 blunders that every man makes in the initial stages of work outs. Make use of these tips and build your biceps making them attractive.

Check your protein consumption

Real Reasons Your Arms Are Still Fat And Loose

Protien plays a crucial role in building up muscles. If you are working out your muscles regularly and still feel they are not getting groomed, probably it is time to check your protein intake. Measure your height in a measuring scale in centimeters and subtract 100 from it. 

The result you see is what you need to actually weigh. For instance, if your height was 167 centimeters and you subtract 100 from it, 67 is the number you will get which is the typical weight you must be for your height. Check if you are overweight or underweight. Reaching this weight must be your foremost objective.

Overworking the biceps

Real Reasons Your Arms Are Still Fat And Loose

Check if your biceps are probably getting overworked. Muscles in our body undergo wear and tear every time we do something that works them out. Be it doing our day to day chores or working out specific muscles in a gym, muscles need to be given time to buck up for the wear and tear that has happened.

It takes a minimum of 36 to 48 hours for the muscles to reach their normal health. In this gap ensure you eat food items that are high in protein. This will help the muscles to recover quickly, in fact, stronger than earlier. 

This concept of muscles getting stronger than earlier is referred to as Super compensation. Since the hands are smaller in size than legs, the time taken by these muscles to super compensate may be longer.

Attend to your legs

Real Reasons Your Arms Are Still Fat And Loose

One common mistake that every person who wants to strengthen his biceps do is to focus on working out the Biceps without working out the legs. Remember looking proportional top to bottom is important. 

Working out the legs muscles boosts a hormone named Testosterone which enhances all body growth. This, in turn, acts as a blessing in disguise to the biceps muscles also. Ensure you include exercises that are capable of increasing the anabolic hormone production. Some such exercises are Deadlifts, lunges, and Squats.

Focussing on easy movements

Real Reasons Your Arms Are Still Fat And Loose

Check if you have not attempted difficult exercises if you have been working out for a long time but is not satisfied with the results pertaining to biceps, Probably you have been doing exercises that are simple in nature without giving that extra pressure to achieve what you desire Remember, reverse grip barbell rows helps you get those power packed Biceps. Weighted dips, overhead press and Close grip bench presses help you get your desired Triceps.

Not working out Triceps

Real Reasons Your Arms Are Still Fat And Loose

Giving the required attention to core areas solves most of the issues. Biceps and Triceps are so closely related to each other that when you focus heavily in developing your Triceps, your Biceps automatically develop.

 Without knowing this fact, many people who desire for a strong attractive Biceps perform exercises that target only on Biceps. Remember, Triceps help the upper arms look big in size.

Vary the volume

Real Reasons Your Arms Are Still Fat And Loose

Take the help of a workout expert for doing this. Science says that every muscle group has what is called a fast twitch muscle fiber and slow twitch muscle fiber. Spend at least a couple of days in building one set of muscles and then move on to the other. Increase the number of sets and reps you do every time so you witness strong biceps quickly.

Add more stimuli

Real Reasons Your Arms Are Still Fat And Loose

While working out for Biceps, the initial training that people start off with are cables, Barbells, and Dumbbells. While these are absolutely right exercises to start off with, adding more stimuli to your training regime will help you build strong Biceps quickly. Doing the Bicep curls with additional movement in bottom portion than the top half and using bands, thick handles will help build attractive Biceps. 

Fat grips can be used in case thicker handle grips are not available. If nothing is available, just wrap a thick towel around your hands while doing these workouts

Strengthen the grip

Real Reasons Your Arms Are Still Fat And Loose


The tighter your grip when you shake hands, the stronger the person you are. This logic applies to workouts too. While your focus is on strengthening the Biceps making them look attractive, probably you need to focus on another thing too – your grip. Practice working out with proper grip right from the initial stages so when you go in for heavy weights this will be of a big help. This will make you look attractive by sculpting your forearms.

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Best Muscle-Building Back Exercises For a V-Tapered Back

Best Muscle-Building Back Exercises For a V-Tapered Back

Best Muscle-Building Back Exercises For a V-Tapered Back


The back muscles are often overlooked in favor of more visible and showy muscles such as the arms and chest. Another reason for the neglect of back training is that it’s a difficult muscle to target. 

Nevertheless, back exercises are essential for a balanced and total body workout. In this article, I will outline five of the best exercises for sculpting a V-tapered back.

The first exercise is the dead lift. I personally do not like this one because using anything less than a perfect form is an invite for injury. However, a lot of lifters swear by this exercise, so I included it here. The dead lift, when executed correctly, builds a strong core in the lower back region.

The second exercise is the row. This one can be done several ways. It can be performed either on a weight or cable machine. If you have access to a gym, both should be available, and I recommend rotating periodically between the two. There’s a different feel between weights and cables, so I suggest using both for variety.

If you workout at home, rows can be done with resistance bands. Simply secure the center of the band on a pole or a doorknob, grab both handles, and move back until you find the right distance. Once the band is fully outstretched, begin rowing.

The third exercise is lat pull downs on a pulley machine. You can vary the placement of your hands on the bar to target different areas of your back. 

There’s a wide spread belief that pulling the bar down behind your head places more emphasis on the back rather than the arms. I do not believe this is true and have personally felt no difference whether pulling the bar down behind or in front of my head.

The next is chin ups, which is essentially the same movement as lat pull downs, except you’re using your own body weight. Be sure to execute the movement with your palms facing away from you. Doing it the other way incorporates more of the biceps, which is not what you want if you’re targeting the back.  The fifth and last exercise is the push up row, or at least that’s what I call it because I don’t know what this exercise is called or if it even has a name. Place two dumbells on the floor shoulder width apart.   Now get in a push up position with your hands on the dumbells. While maintaining the position, lift the dumbell to your chest, alternating between hands. During the movement, your body will be tempted to move one leg in the air for momentum. Try keeping both feet firmly planted on the floor.  Most back exercises also works the biceps indirectly. In fact, a lot of times you may feel your biceps doing much more of the work than your back.   Feeling the muscle pump in your arms but not in your back means you’re not properly hitting the back muscles. I find it helpful to visualize my back muscles contracting and doing the pulling. This shifts a lot more of the work from the arms to the back.


The next is chin ups, which is essentially the same movement as lat pull downs, except you’re using your own body weight. Be sure to execute the movement with your palms facing away from you. Doing it the other way incorporates more of the biceps, which is not what you want if you’re targeting the back.

The fifth and last exercise is the push up row, or at least that’s what I call it because I don’t know what this exercise is called or if it even has a name. Place two dumbells on the floor shoulder width apart. 

Now get in a push up position with your hands on the dumbells. While maintaining the position, lift the dumbell to your chest, alternating between hands. During the movement, your body will be tempted to move one leg in the air for momentum. Try keeping both feet firmly planted on the floor.

Most back exercises also works the biceps indirectly. In fact, a lot of times you may feel your biceps doing much more of the work than your back. 


Feeling the muscle pump in your arms but not in your back means you’re not properly hitting the back muscles. I find it helpful to visualize my back muscles contracting and doing the pulling. This shifts a lot more of the work from the arms to the back.
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Bodybuilding Guide – Tips For Fast Muscle Gain

Bodybuilding Guide – Tips For Fast Muscle Gain

Bodybuilding Guide – Tips For Fast Muscle Gain

Bodybuilding Workout Routines – 6 Tips For Insane Muscle Gain

So, you want to build more muscle? OK, let me cut through the lies and ineffective bodybuilding workout routines, and show you what really works…

The first thing you need when you want to build massive muscle is a good diet, and I cannot stress that enough. Good eating habits are crucial to your success, and a bad choice in diet can slow down your growth tremendously. So, listen up!

Tip 1. Eat regularly, every two to three hours or so. Your body can only absorb a certain volume of nutrition during each meal, so eat often. Also, remember breakfast.

Tip 2. If you are not gaining 1 – 2 pounds of muscle a week, you are not getting enough calories, and need to add more to your diet. There are many good calorie calculators online that you can use as reference.

Tip 3. You have probably heard that protein is important for muscle growth, and that is absolutely true. You should try to get somewhere around 40 – 60 grams of protein with every meal. This of course depends on your weight.

Tip 4. Aim to get about 60 -80 grams of carbohydrate with every meal as well. Carbs play a big role in giving you energy.

Try to get most of your food from whole foods, like meat, vegetables, nuts and seeds, fruits, etc. And stay away from foods like cereals, cookies, and foods with a lot of additives. High intake of fruit and vegetables in also very important.

OK, that’s it for the food, now lets’ get into the workout itself…

High intensity is the key to fast muscle gain. You should treat your body building workout routines like it’s a job that you have to work hard on in order to succeed. With every set, you should push yourself to the point of fatigue, No excuses.

Tip 1. Treat your first and your last set, like it is the last one you will ever do. Give it your max!

Bodybuilding Guide – Tips For Fast Muscle Gain


Tip 2. Always have your end goal in mind. You must know where you want to go, if not you will never know when you have arrived. Hold a clear image of your ideal body in your mind.

Tip 3. Lifting the same weights week after week will make your muscles lazy, and you are the one to blame. You should gradually increase the weights that you lift, always give your muscles reasons to grow. You should be able to do 2 – 3 sets, but no more!

Tip 4. Your muscles will not grow in a slow 2 hour session at the GYM, your muscles grow when you force them over a short time span. So when you lift you should always do so as fast as possible without straining your posture.

Tip 5. Exercises such as bench press, squats, dead lifts, rows and military presses are among the top body building exercises.

Tip 6. Don’t over exercise yourself, remember to give yourself adequate rest in between your sessions. THIS is when your muscles build new tissue. You need to feel your way to what is the right amount of rest days for you. Remember if you feel the previous workout in your muscles as pain or soreness, etc, you need more rest!
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Muscle Day - Build Your Best Chest In Only 3 Tips

Muscle Day - Build Your Best Chest In Only 3 Tips 

Muscle Day - Build Your Best Chest In Only 3 Tips

Best Chest Exercises – 3 Tips to a Better Chest

Summer is around the corner and many men want a chest to show off at the beach. There are many workouts to achieve a goal of having the best chest, but many of them are not effective. People need to know what best chest exercise are the ones that will really show their hard work. 

It is helpful to remember when you working out your chest to do variety of workouts instead of just doing one type of exercise. You want to target all the different parts of your chest which include upper and lower chest, and inner and outer chest. 

To achieve this goal, one can either workout with or without weights and it is really simple to follow. Below I will explain 2 solid great workouts for the chest, one requiring a dumbbell, and the second one which can be done without a dumbbell.

One easy chest workout is the dumbbell chest press exercise on a bench. You will need a dumbbell at a reasonable weight that is comfortable and feel on your upper pectoral muscles. Hold the dumbbells and begin at your shoulder height. 

Proceed with both hands up and vertical to the floor until your arms are fully extended over the head, but most importantly do not lock your elbows when you lift the dumbbells. When you return to back to the start position it is good practice to pause the motion. Repeat this workout for 12 reps and 3-4 sets.

Muscle Day - Build Your Best Chest In Only 3 Tips


An alternate chest workout which is as great as dumbbell chest press is the standard push-up. When performing a push-up it is very important the direction your elbows travel. 

Make sure that your elbows move away from your body to target your chest, but keep them close to your body. In addition, keep each hand just outside your shoulders, right behind where your shoulders line up and pointing straight ahead.

Lastly, when your done with these 2 simple chest workouts it is essential to rest. Rest is very important when trying to build muscle. When you begin to workout your muscles fibers tear and need to recover. 

Recovery allows your body to replenish energy stores and repair damaged tissues. Overall when engaging in exercises it causes changes in your body such as muscle tissue breakdown and the depletion of energy stores as well as fluid loss. If you do not allow your body to recover, there is an increased risk of injury and decreased athletic performance.
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Guide Beginners : How Much Weight Should i Lift in First Time ?

Guide Beginners : How Much Weight Should i Lift in First Time ?


Guide Beginners : How Much Weight Should i Lift in First Time ?

How Much Weight Should I Lift When Starting in the Gym?

One of the most common questions asked by anyone when first starting a weight training schedule is how much weight should be lifted to have a positive effect on the body. The answer to this question depends on what your goals are, but it is important in general not to lift too much as to cause injury and too little if you intend on building muscle. 

You see there are many other factors that come into play, and the answer isn’t clean cut and set in stone. Ever seen those guys at the gym lift weights that only superman can lift? Well if that’s your first observation then clearly you shouldn’t even attempt what they are doing!

It is widely recommended that when first starting to lift weights, you should start with very light weights with high repetitions. The reason for this is to train your muscles to get accustomed to the motion and use before attempting something slightly heavier with lower repetitions.

 Muscles grow through realising that something is expected of them, and this is accomplished through a gradual increase of resistance. If you are looking to tone your muscles then high reps with a low weight is all that is needed, but keep your workout time between 30-40 minutes maximum. 

With muscle building the process involves damaging your muscle fibers so your body knows to grow fibres stronger and thicker for the next time. As time goes on and you become more experienced in lifting weights you can aim for heavier weights to propel your muscle growth to new heights.

Guide Beginners : How Much Weight Should i Lift in First Time ?


I get the idea, but how much should I actually lift?

My personal opinion is that you should start by lifting a weight that is approximately seven to nine times comfortable with it becoming a slight challenge towards the last rep. If you cannot lift it nine times then clearly is too heavy, but if you find that you can do this for more than 3 sets then the truth is the opposite, too light. 

Aim to complete 3 sets of any exercise that eventually will leave your muscles feeling tired and strained. At the end of working a specific body part you should not be able to left a thing, your body will feel so weak. At that point quit, and don’t go any further


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