Most people new to bodybuilding pay a lot of attention to building big arms, sometimes to the point of overtraining. Don’t forget, the arm muscles are brought into play during most exercises aimed at other body parts so care must be taken not to overdo things.

Having said that, the arms are complex body parts in their own right and deserve a properly focused exercise program. In basic terms the arm consists of three main muscle groups:

1. Biceps brachii: Two muscles at the front upper arm that run from the elbow to the shoulders.

2. Triceps brachii: Three muscles at the rear upper arm that run from the elbow to the shoulder.

3. Forearm:  Several smaller muscles that run from the elbow to the wrist.

There are seven classic exercises that will allow beginners to get off to a good muscle building start without overstraining their bodies. For all of the exercises that follow, use a weight that is light enough to allow between 10-15 reps.

  I. Three biceps building exercises are recommended for beginners:

1. Standing barbell curl - 3 sets of 10-15 reps.

2. Alternative standing dumbbell curls - 3 sets of 10-15 reps.

3. Preacher bench curls - 3 sets of 10-15 reps.

 II. Three triceps building exercises are recommended for beginners:

1. Dips - 3 sets of 10-15 reps.

2. Close grip bench press - 3 sets of 10-15 reps.

3. EZ bar lying extensions - 3 sets of 10-15 reps.

III. One forearm building exercise is recommended for beginners:

1. EZ bar reverse curls - 3 sets of 10-15 reps.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your arm exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

Learning how to build lean muscle mass is absolutely critical when you want to develop a strong fit body that appears as so! There are specific things that you can do in order to quickly build that muscle mass that you absolutely looking for! The great thing is that when you do build lean muscle mass, you may become addicted and try to build even more! Of course everything has its limit, but starting out is the hardest part!

Now how are you going to build the lean muscle mass that you are looking for? Well some of the things that you can is to begin looking at the food that you are putting inside of your body. If you are putting Burger King or McDonald’s inside of your body then it’s going to look like it. You are going to be sluggish while going through your weightlifting routine. Therefore, when it comes to bodybuilding you will have to be committed to a lifestyle change in terms of your dietary eating habits and not just lifting weights in the gym.

If you are eating smaller meals more frequently by putting fibers, fruits & vegetables, complex carbs, and proteins into your body constantly and every single day then you will see defined results as fat will be burned and muscle will begin to build. Scheduling your meals and the times are you eating them (you should eat 5 small meals a day), then you are definitely taking care of your body and quickly filling your body with muscle building, muscle repairing, and energy storing substances!

Also, water is great; it’s incredible, as well as other substances including green tea. These will definitely help you detox your body constantly, get rid of that water weight that can hold you back, and you can quickly replenish your muscles with a much needed resource known as water.

You also want to develop a consistent weight routine. What do you want to work all the parts of your body? You usually want to do lower reps; usually 5-8 sets and you want to alternate. It varies with different workouts. For example, when it comes to trying to work out you’ll have better luck if you fail at the 6th rep, than the 60th rep because of the way your body works, and that’s how you’re going to build your muscle!

Gain 10 lbs, 20lbs, 30 lbs, or even 50 lbs of lean muscle weight in less than 6 months while reducing body fat! This can be done without the use of any type of anabolic steroid, expensive (and even dangerous) supplements, and no long hours at the gym. Results like this have been seen using Vince del Monte’s fitness program.

by Gordon Knight

Edited by Admin.

Original article source: http://EzineArticles.com/?expert=Gordon_Knight

The Human Growth Hormone, HGH, comes from the pituitary gland and is a hormonal secretion that is essentially a polypeptide aiding development and overall health in the human body. When this HGH hormone secreted by the anterior pituitary gland is less than the normal levels required by the body, there is slow or no development in an individual; this often shifts the focus from exercise and diet control for simply regulating tissue growth, cellular repair, energy levels, fat loss to using enhancers that boost human growth hormone productivity and thus, help in additional muscle growth for HGH bodybuilding.

Advances in the Latest Supplements for HGH Bodybuilding

Since it has widely been acknowledged as the master hormone, HGH bodybuilding purposes have also gained in popularity, as the world has seen the recorded results of many a muscle bound Rambo and severely underdeveloped children benefiting from secretions from this anterior pituitary gland. These observations and feelings of awe over what a shot of HGH can do for building up bulk, converting fat to leans muscle and helping in adding inches to a person’s height while giving a sense of general well-being by keeping depression and stress at bay, but with side-effects of physical and psychological problems (cardiovascular dysfunction for one) is what led to the advances in bringing to the market safer, side-effect free, herbal supplements for HGH bodybuilding and raising energy levels. While the earliest form of human growth hormone bodybuilding supplement was in the form of injections, which were very costly and needed to be supervised by a qualified medical expert during administration to avoid undesirable results from an overdose, scientists have worked along creating synthetic HGH bodybuilding supplements, which have the same potent amino acids as the HGH injections but with considerably slower delivery mechanism for reaching it to the user’s bloodstream.

Thus, while HGH bodybuilding injections work rapidly to release the benefits of this fountain of youth and vitality formulation, their milder counterparts, like HGH pills, powders (athletes and weightlifters alike are known to take powders mixed in milk or water before and after training sessions for that extra pep) and sprays, usually take 3 months to 6 months to show the results the shots would in one third the time.

Thus, the advancements in the field of HGH bodybuilding supplements have been to raise the potency levels of delivery mode by concentrating on regulating the body’s metabolism for an increased potential for adding bulk, while elevating growth hormone productivity to a consistent level-minus the side-effects of steroid. Of course, these human growth hormone bodybuilding supplements do not come cheap as one pays for the high quality of reliability and safety, but what makes the powders and sprays so popular today is that these are legal options and easily available, plus without the fuss of a prescription.
HGH Bodybuilding: Therapeutic Effects

The effective use of human growth hormone bodybuilding supplements used judiciously has many benefits for those in the muscle-up business for real: quality products help decrease recovery time from exercise, muscle strain/injury and regeneration of tissues in degenerative diseases apart from giving the high of looking good with renewed vigor.

This Article is Originally Published here:  http://www.advice-hgh.com/human-growth-hormone-bodybuilding.html

Recovery and post workout rest is an important part of muscle building! Your body goes through cycles and without understanding these cycles, you are likely not to gain the muscle growth that you could be. Skinny to muscle can be accomplished through a positive cycle of diet, exercise and rest.

So how much post workout recovery is enough? That’s the important question to ask. Knowing how much can be tricky for those skinny guys looking to muscle up! Hitting the gym is easy when we feel good, and this often leads to the non-rest cycle that creates setbacks. Here are a few tips that will help you with setting up your recovery, post workout!

• Understanding that your workout should be very similar to how long you rest. This is especially true when you have had a particularly intense workout. Remember if you are pushing those muscles hard, they need longer to recover from the stress. The body must have time to heal those tiny little tears as well as build a bigger, stronger muscle! Hard workouts should rest 2-3 days while less intense can be conducted every other days!

• Without fail, a solid night of rest. Most people needs about 8 hours of sleep to heal recover and rejuvenate properly. While some people can get by on 6 hours, try 8 for fun! It really makes a different in your recovery post workout and muscle growth process. The amount of sleep you get and when you get it is also important. Also turn the cell phone and computer off, uninterrupted sleep is beneficial not waking up every hour to take phone calls!

Gaining mass for hardgainers involves a lot more than just rest and post workout recovery though. You need to strictly adhere to certain nutritional guidelines and you also need to know the best ways to workout for maximum muscle gain.

So if you have the desire to get built and have that muscular body that turns heads everywhere you go you need to understand these things in detail. If not you may walk into the traps many skinny guys fall for and end up with no muscle mass to speak of!

by James Mclain

Edited by Admin.

Article Source: http://EzineArticles.com/?expert=James_Mclain

OK, first let’s get something straight here…

If you think that buying a shake or taking a few pills will all of a sudden make you huge, then you are mistaken. Instead, building muscle mass takes work–hard work!

No supplement will help you if you are not training and dieting correctly — they will just give you very expensive urine. All aspects of your program have to be in order for you to get the maximum benefit from sports nutrition supplements. From my experience, supplements enhance your program by:

1. Adding an element of convenience: Using food supplements like Meal Replacement Powders and whey protein help to eliminate the common problem of ‘not enough time’, by providing you with an quick efficient way to get your required nutrients each day.

2. Increasing strength and decreasing recovery time: Using vitamin and amino acid supplements help to minimize the negative side effects of weight training and speed your recovery.

The Benefit of Convenience:

There are many ‘old school’ trainers and bodybuilders who profess the uselessness of supplements. They are constantly preaching that they don’t work, and that you don’t need them. Well, to tell you the truth they are correct, somewhat. Remember that not too long ago there were no supplements. Bodybuilders built huge physiques without meal replacement powders, creatine or prohormones.

There was no such thing as exercise ‘machines’. They used multi-jointed, compound free weight exercises that not only increased their muscular size, but also make them incredibly strong. So, if you look at that way it can be done and you don’t need any supplements. However, the decision whether or not to use supplements should involve the consideration of other factors that may come into play when speaking of dieting today. The first of which is time.

Many people today just do not have the time to live, eat and breathe food. Very few people like to cook, and even fewer cook on a regular basis. When was the last time that you actually had six meals that you actually cooked yourself? Many of those who are against dietary supplements continue to preach that you should get all the nutrients that you need from your diet. ‘Eat a balanced diet and you will get all the nutrition you need’. Well, 100 years ago that may have been true, but today this type of advice is questionable.

The fact is, most people’s idea of a good meal is restaurant or (even worse) fast food. To ask someone to eat specific amounts of protein, fat and carbs seems like an impossible request considering that most people can’t even get their minimum requirements of good fat or fiber. Experts will continue to spout ‘eat a balanced diet,’ while Americans feast on nutritionless fast food and sugar. Not only do our bodies have to deal with the ever-increasing external stresses of everyday life, they also have to combat nutrient-depleting, tissue damaging exercise.

If I did not have the option to supplement my diet with whey protein, I probably would not have gained as much weight as I have. Now, I’m not saying that the whey protein is why I gained weight, but it did help me a great deal.

I am usually very busy and I just don’t have the time, nor the desire to eat six, planned whole food meals per day. Supplements like meal replacement powders and whey protein fill in this gap for me.

I typically have three real food meals and three protein supplement meals — that makes up my required six meals each day. When I’m away from home, or not able to get an adequate meal, my MRP is always right there when I need it. It gives me a quantifiable amount of protein so that I can keep track of my nutrient intake. In my opinion, this is much better than just grabbing something and then trying to guess at how much protein, fat or carbs you just ate. Getting in all of your required meals and nutrient amounts is crucial to your success.

My mass diet requires a very high daily protein intake — Over 300g per day. Just to give you example of how much that is, here are some examples of what 300g of protein is equal to:

Tuna — 50 oz of canned tuna (the average can is 6-8oz.), which is 1,750 calories and 25g of fat

Chicken — 38 oz of chicken breast (equals about seven 6oz breasts), which is 1,313 calories and 38g of saturated fat

Beef — 43 oz of lean ground beef (about 2.7 pounds of meat), which is 3,214 calories and 215g of saturated fat

Eggs — 50 large whole eggs, equals 3,750 calories and 250g of saturated fat

Egg whites — 100 egg whites, equals 1,600 calories and almost no fat

Pure whey protein — 15 scoops of EAS Precision Protein, equals 1,500 calories 7.5g of saturated fat

It is very possible to get this amount from eating whole foods only — But it will take work. Also, as you can see from the above numbers, getting all of your protein from regular food will also bring a lot of unnecessary elements like extra saturated fat. Yes, our goal to gain mass is to eat a lot of calories (including fat), but your main fat intake should consist of unsaturated fats that are liquid at room temperature like olive oil, flaxseed oil, sunflower oil and safflower oil. Whey protein supplements will help to give you the extra protein without the fat.

Increased Strength and Decreased Recovery:

In addition to a whey protein supplement, I recommend that everyone should be taking a multi-vitamin, plenty of Vitamin C, and Glutamine. Creatine can also be added if you are over 18.

Multi-Vitamin

Weight training increases the body’s need for many minerals like magnesium and selenium. The multi-vitamin ensures that I am not deficient in any major essential vitamin or mineral. Deficiency symptoms include muscle weakness and suppression of the immune system, muscle cramping and fatigue.

I always take a multi-vitamin without iron, because grown men do not need additional iron. We get enough from our food. Men and postmenopausal women should never take iron supplements unless they have iron-deficiency anemia, which is only diagnosed by blood tests. The body has no way to eliminate excess iron except through blood loss. Women who menstruate are protected from iron overload, obviously. Iron is also an oxidizing agent that can cause damage to the heart and arteries, and is a major risk factor in arteriosclerosis.

Vitamin C

Vitamin C essential to prevent free radical damage, which is accelerated after the heavy trauma of weight training. It is also essential is helping to repair connective tissue which helps decrease the amount of time you are sore. I train very heavy and extremely hard. When I train my legs, I am usually sore for about 5-6 days afterwards.

If I do not supplement my diet with Vitamin C, I would normally be sore for almost 10 days! So, it really helps me to recover and get back to training. I typically take around 3,000mg in divided doses. That would equal quite a few oranges!

Glutamine

Glutamine is an amino acid that is produced by our bodies, but most of the time our bodies demand so much, that it can’t create enough. I supplement my diet with glutamine to increase my levels of glutathione. Glutathione is a powerful antioxidant, which helps to combat the stresses of exercise trauma, and prevent muscle protein breakdown.

I especially believe that it helps prevent my body from breaking down my new muscle while I am asleep, so I never go to bed without taking it. I take about 15g per day (in divided doses), which would be impossible to get naturally.

Creatine Monohydrate

Creatine’s purpose is to supply our muscle with energy. It is also found in red meat, but you would have to eat an enormous amount of meat to get the same benefits as taking pure creatine powder. Everyone knows about creatine so I will not go into it here, but I do want to say that the major benefit from taking creatine is that it will increase your strength.

This will enable you to lift heavier weights, which will stimulate more muscle growth. Many people make a big fuss over the muscle volumizing effects of creatine, because if you stop taking it, you lose that extra fluid that creatine brings into your cells. So what! You certainly DO NOT lose the extra muscle creatine helped you to gain.

I can honestly say that I could not have built the body I have today without the convenience and enhancements supplements provide. I simply don’t have the time or desire to do it any other way. This is a choice that you must decide for yourself. You will be spending your money on these products, so make sure that you know their place in your program.

Don’t get caught up in product hype. Supplements will help, but they will NOT do the work for you. You will have to decide if you’re willing to do the work. It won’t happen overnight, but takes a commitment to a day-after-day process. That process begins with a choice, a first step. Are you willing to take that first step?