The Best Arm Workout For Mass And Strength

The Best Arm Workout For Mass And Strength
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The Best Arm Workout For Mass And Strength

If you're like me, you're labeled a hard-gainer. A hard-gainer is an individual who has a high metabolism and a hard time adding quality weight and size. To add mass and strength to your overall body frame, as well as your arms, please read on. The method I'm going to share with you not only worked incredibly well for me, but for many of my friends, too.

The Best Arm Workout For Mass And Strength

Ever since the age of 17, I've always been fascinated with body building and power lifting. Not only did I want to build confidence within myself, but most importantly, attract the opposite sex - GIRLS! I was your basic teenager.

The Best Arm Workout For Mass And Strength
The Best Arm Workout For Mass And Strength
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As a hard-gainer, it's almost impossible to add mass or bulk to an existing body frame. Like any teenage boy, I would immediately reference all of the body building and muscle magazines. I would pour through and try out all of the latest and greatest routines. Little did I know, I was setting myself up for failure each and every time. Again, I did not have that type of body structure.

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The Best Arm Workout For Mass And Strength

One day, I came across a body building book that focused on squats, dead lifts, and bench presses. Those three core exercises were all that were discussed. The focus of the book was on compound, multi-joint exercises, and abbreviated, focused training.

You see, the biceps, triceps, and forearms are considered secondary or assisting muscle groups. These muscles assist the larger muscles, back, chest, shoulders, with lifting weight.

The typical body building routine has an individual training not only the chest, back, and shoulder muscles directly, but then follow-up with training those secondary muscle groups, the biceps, triceps, and forearms.

WRONG!

If you truly want to build your biceps, triceps, and forearms, stick with JUST the core, basic, compound exercises that focus on those larger muscle groups, chest, back, and shoulders. Again, those core exercises are squats, dead lifts, and bench presses. I would also strongly suggest pull-ups, my FAVORITE for building massive biceps, and shoulder presses, another favorite for building massive triceps.

The aforementioned core exercises completely drain those secondary muscles when done properly. Once you've completed a routine focusing on those core compound exercises, you shouldn't have the strength nor energy to even think about performing bicep curls, hammer curls, concentration curls, Cambridge bar or overhead extensions, press downs, or close-grip presses.

FOCUS on the core compound exercises, eat good food, get plenty of rest, and watch your arms grow like inflating balloons! I promise! This has worked for me, and my friends. Give it a try!

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The Best Arm Workout For Mass And Strength

Weight Lifting Exercises - The Top 6 Weight Lifting Exercises For Packing on Muscle Mass

Weight Lifting Exercises - The Top 6 Weight Lifting Exercises For Packing on Muscle Mass
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Weight Lifting Exercises - The Top 6 Weight Lifting Exercises For Packing on Muscle Mass

When you look at all you can do with the free weights, benches, racks, pulley systems, and machines in even an average gym, you will find an almost endless number of weight lifting exercises to perform. However, not all movements are created equal. While some of the fancy exercises with strange equipment and setups have their place, the heavy, basic exercises will always yield the best results when it comes to building muscle mass. Here are the top six weight lifting exercises that you can use to build maximum muscle mass:

Weight Lifting Exercises - The Top 6 Weight Lifting Exercises For Packing on Muscle Mass

1. Squat
As trainers, coaches, competitive lifters, and just about anyone with significant weight training experience has said for years, the squat is the king of all weight lifting exercises. Religiously performing heavy, deep squats will build massive quads and hamstrings, strengthen the glutes and lower back, and dramatically improve athletic performance. In addition, squats, especially when performed in a higher rep range, will promote an anabolic hormonal response that will lead to greater increases in muscle mass over your entire body. Simply put, if you are not squatting, you are severely limiting your strength and size potential.

Weight Lifting Exercises - The Top 6 Weight Lifting Exercises For Packing on Muscle Mass
Weight Lifting Exercises - The Top 6 Weight Lifting Exercises For Packing on Muscle Mass
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2. Deadlift
Second only to the squat in muscle building importance, the deadlift is one of the weight lifting exercises that can make or break a physique. It engages nearly every muscle in the body and allows most weight lifters to handle more weight than with any other movement. The hamstrings and quads are engaged during the initial pull from the floor, the lower back is recruited to keep the body in an upright position, and the lats, traps, and rhomboids are heavily stressed to keep the bar moving in the correct path. The deadlift will not only build an enormous upper and lower back, but it will give a physique that "thick" look that only the strongest lifters have.

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Weight Lifting Exercises - The Top 6 Weight Lifting Exercises For Packing on Muscle Mass

Weight Lifting Exercises - The Top 6 Weight Lifting Exercises For Packing on Muscle Mass

3. Bench Press
A favorite among both new and veteran weight lifters, the bench press is the standby movement for building upper body strength and muscle mass. Though most lifters treat the bench press as a "chest" exercise and perform it with other horizontal pressing movements, it heavily taxes several other muscle groups, as well. Overall, the exercise will build a massive chest, wide shoulders, and thick triceps. Though many trainers and coaches have been switching to dumbbell and machine substitutes in the last few years, any weight lifter still attempting to gain a large amount of muscle mass should be performing the basic, barbell bench press. It is one of the best weight lifting exercises for overall upper body development.

4. Barbell Row
One of the most standout body parts for a weight lifter to have is a big, thick upper back. After the deadlift, none of the other weight lifting exercises produce this result better than the basic barbell row. When done properly, with a 45-degree tilt in the torso, an arched lower back, and retracted shoulder blades, this movement heavily stresses the lats, traps, rhomboids, rear delts, biceps, and forearms. Though personal trainers and bodybuilding gurus are often quick to rant about perfect, slow form, a little bit of cheating is recommended for this exercise. Progressive strength increases on the barbell row will allow a trainee to build a bigger back than he ever thought possible.

5. Dips
Known to be one of the most important weight lifting exercises for the upper body, the dip is often called "the upper body squat." Like the bench press, this movement primarily works the chest, triceps, and shoulders. However, the dip is different from the bench in that it is a closed-chain movement. This means that the hands remain still while the rest of the body moves through space. Closed-chain exercises, which also include the squat and deadlift, often recruit more muscle fibers and lead to greater gains in muscle mass than their open-chain counterparts.

6. Pull-ups
While the deadlift and barbell row are indispensable for building a big, thick back, pull-ups are the most important weight lifting exercise for widening the lats. Like dips, pull-ups are a closed-chain upper body movement and require a great deal of muscle recruitment to perform. Depending on the grip variation, they will also heavily tax your biceps and forearms. The bodybuilders and other strength athletes who have the biggest backs are often the ones who stick with this exercise, despite the difficulty brought on my muscular weight gain. Overall, a successful trainee will combine regular pull-ups with deadlifts and barbell rows to build the thickest, widest back possible.

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Exercises With Dumbbells - The Best Chest Workout For Mass

Exercises With Dumbbells - The Best Chest Workout For Mass
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Exercises With Dumbbells - The Best Chest Workout For Mass

In this article I want to introduce you to best chest workout for mass using dumbbells at home.

Exercises With Dumbbells - The Best Chest Workout For Mass

Many people can not find time to visit gym and prefer to train at home, using collapsible dumbbells. Of course, such training will unlikely lead you to stunning results. And perhaps you will never become like a guy on the magazine cover. However, it is much better than doing nothing or watching TV.

Exercises With Dumbbells - The Best Chest Workout For Mass
Exercises With Dumbbells - The Best Chest Workout For Mass
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So, let us start with the exercises.

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Exercises With Dumbbells - The Best Chest Workout For Mass

Exercises With Dumbbells - The Best Chest Workout For Mass

Dumbbell bench press in a lying position on inclined bench

Active muscles:
Pectoral muscle (clavicular portion); Deltoids (front part,); Serratus anterior (to a lesser extent); Minor pectoral muscles (to a lesser extent, when the hands and body act as a single unit with the help of blades); Triceps (to a lesser extent than with a bar press).

The order of performing:

1. Take initial position

Lie on the bench with an angle from 45° to 60°. Take a dumbbell with each of your hands, bend your elbows. Drop your hands down. Your hands should be in a position of pronation. This is very important point in this best chest workout for mass.

2. Make a breathe

You should perform the following in order to build chest muscles. Raise your hands up, straighten them.

3. Breathe out and return to the starting position at the same time

Note: Turn your wrists in a way that dumbbells come together in order to increase the load on the breast part of the large pectoral muscles during exercise. The inclined angle of the bench should not be greater than 60°. If the angle is greater the deltoid muscles will be involved to a greater extent.

Dumbbell pullover from over your head in a position lying

Active muscles:

Pectoral muscle (inner part); Triceps (long head of each muscle); A large circular muscle; Latissimus dorsi; Serratus anterior; Rhomboid muscle; Pectoralis minor.

The order of performing:

1. Take initial position

Lie on the horizontal bench. (Another option: lie across the horizontal bench so that your pelvis is below your shoulder girdle). Put your feet on the floor. Take a dumbbell with both hands so that the palms are on the inner surface of its disc. Clasp the lever with your thumbs and index fingers of both hands.

2. Inhale

Bend your elbows slightly and lower the dumbbell behind your head.

3. Straighten your arms slowly and return to the starting position

And yet, there is one more thing that you need to know on your way to build chest muscles. Breathe out.

Note: You should start from light weights, in order not to create a strong load on the triceps. This exercise strengthens the chest.

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Muscle Mass Building Workout - The Key Exercises

Muscle Mass Building Workout - The Key Exercises
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Muscle Mass Building Workout - The Key Exercises

If you're interested in fast ways to build muscle and gain weight in record time, naturally you should ask yourself: "What are the best muscle mass building exercises to accomplish this?"

Muscle Mass Building Workout - The Key Exercises

The answer is simple, but because the market is flooded with so much garbage all you hear or read about is either the latest supplement or "advanced" exercises. If real, solid, steel-like muscles are what you want then anytime you are introduced to a "new" or "advanced" way of performing an exercise, you'll do yourself a world of good by throwing it out the window.

Muscle Mass Building Workout - The Key Exercises
Muscle Mass Building Workout - The Key Exercises
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Too many times do I see curious skinny gym members look over at the "gym buff" doing some funky exercise upside down on an exercise ball with one leg up flailing a pair of light dumbbells around thinking that if they learned how to perform that exercise they can look like him. Forget about it. Whether it works for him or not is irrelevant, the bottom line is that this type of exercise or anything like it will NOT work for hardgainers.

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Muscle Mass Building Workout - The Key Exercises

If an exercise is "new" I can almost guarantee it is far less effective then the simple, basic muscle mass building exercises. Why? Because all of the best exercises for maximum muscle growth have already been accounted for years ago. They have and always will be the number one exercises for the single purpose of how to gain muscle weight fast. Nothing compares and they will never be bested.

Basic or compound exercises allow you to lift more weight, and the heavier weight you can lift, the bigger you will be. With that in mind, what are compound exercises and which are the best for maximum muscle mass? Compound lifts, or multi-joint lifts, are weightlifting exercises that force you to use more then one muscle group, preferably 3 or more.

For example, the bench press is a compound lift because although the primary muscle used is the chest muscle, your shoulders and triceps are also helping to lift the weight. Tricep pushdowns, however, are what's called an isolation or single-joint exercise. Since this exercise just isolates a single muscle, your triceps, it doesn't stimulate nearly as much muscle growth as a compound lift would. Though there are many different compound exercises, you must focus only on those that stimulate the most amount of muscle and allow you to lift the heaviest amount of weight.

Here are the granddaddy of all compound muscle mass building exercises that you MUST include in your workout if you expect to build maximum muscle mass in the least amount of time:

1) Squats (quads, hamstrings, calves, and also has an effect on most of the upper body)

2) Deadlifts (hamstrings, quads, traps, lower back)

3) Bench Press (chest, triceps, and shoulders)

4) Shoulder Press or Military Press (shoulders and triceps)

5) Bent-Over Rows (back, biceps, lats)

6) Pull-Ups (back, biceps, lats)

7) Bar Dips (chest, triceps, shoulders)

If your workout programs to gain muscle don't include any of these exercises, then don't expect to grow very much, and don't expect to grow at all if you are a hardgainer. Try starting your workouts out with one of these exercises first, before you do any other exercises for that same muscle. This will ensure you exert most of your energy into the most important exercises, the ones that will be most responsible for your growth. For example, if you are training your shoulders, start off with the barbell shoulder press before you do any laterals, shrugs, or any other isolation exercise.

A couple of months ago, a friend asked me why he wasn't gaining any weight and getting any bigger. So I asked him to tell me about his workout. You can probably guess what it was. Sure enough, he was doing about five exercises for each muscle group, mostly isolation exercises. He wasn't doing any lower body exercises whatsoever, and the only compound exercise he was doing was everybody's favorite: the bench press.

So here is what I did: I gave him a simple but proven workout program for fast results that consisted of ONLY compound exercises, which in fact doesn't look too much different from the list of muscle mass building exercises above. I told him to just do a few sets of each exercise a few times a week and to focus on just adding weight to the bar every week. Did he grow? About five weeks later he e-mailed me back and told me of his improvements. He weighed 18 pounds heavier and added around 20 to 30 pounds to each of the compound exercises I told him to do.

Is this a common result? Those who are willing to work hard on just a few compound exercises can expect results like this, even hardgainers. Was it easy? No. He worked hard, just like everyone else who got results like this. No fancy supplements or advanced exercises, just hard work on the key muscle mass building exercises, lots of clean food and plenty of rest.

Now that you know the key muscle mass building exercises for maximum muscle growth in record time, I want you to use them! If you haven't tried any of them before then you will be in for a treat. They're tough, they're demanding, they take sweat and grit and everything you got. They're not the type of exercises you can do while you hung-over or on 3 hours of sleep. You have to have lots of energy, be properly warmed up, and fully concentrated if you want to get the most out of them.

But they will bring you more results then all of the other exercises put together.

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