Gym Myths That Would Not Help You Gain Big

Gym Myths and Facts!

Well these day gym industry has gone a long way far with developing equipment and supplements.Every source has a different way to explain the ways to loose or gain weight.Many beginners get ruined with the bodybuilding myths that co-inside the gym.So today i will tell you some of these Fitness myths that would not help you gain big!
So starting with the most common gym myth:

More intense workout gives fast results: The most common gym myth of all which is the reason for the problems an individual start to face like lower back pain, shoulder pain, abdominal pain, muscle tension, muscle tearing etc.The main reason behind this is overloading without the proper technique.Every one wants to show off amount of weight he pulls.So please! stop doing show off and start doing some real workout.

Working out seven days a week without rest: Some buddies i personally saw working out 7 days a week and not giving proper rest to the muscles.This will not help you gain, it only fatigues your body.Proper time is needed by the muscle to repair themselves.

Only doing crunches will help you loose tummy fat: Some people find it hard to loose their extra pounds so that they could fit into their desired size.I collected some simple ways that will help you to weight loss.

Huge doesn’t always means STRONG: Well one should doesn’t start by the motto of being huge as huge doesn’t always means you are more strong.I bench more than many of my gym fellows even though they have huge muscles.So never underestimate yourselves.

Women bulks up after lifting weights: The common Fitness myth seen in women, but this is totally fake as women have different kind of hormones then men so nothing like bulking is seen and in fact weight lifting helps in improving strength and increasing metabolism.

Your muscle will convert into fat after you leave regular working out: This gym myth seems a kind of lol Of-course your muscles will decrease in size but nothing like it will turn out to be fat.

No pain no gain: This Gym Myth is kind of big deal. Exercising should never be painful.Feeling pain in muscles is not the maximum level of your muscles output but you should feel the kind of exercising satisfaction.

Low intensity + exercising for long time = Fast great results: One should consider the total numbers of calories burned and yes faster you work, high amount of calories you would burn BUT avoid getting To Fast and Furious as that could have a negative impact on muscle building or weight loss.

Only doing cardio will help you loose weight: Many individuals who are very much bulked up prefer only doing cardio till they fit their desired size and afterwards they will start doing weight training.This fitness myth is not same for all as i have seen many individuals doing Cardio and weight training both in a very balanced way and there is quick significant results seen rather only doing cardio.

Diet myths

You can’t build big if you are vegetarian: Very old gym myth which always criticized the vegetarians.Today’s market is full of veg supplements so you have a great choice.Otherwise veggies are also very helpful in building huge as they have muscle building and recovery fibers.

Carbs always makes you fat: This diet myth depends, as we know carbs are the main source of energy in our body so we need to balance the intake and avoiding excess of it.

Natural diet is the best way to get big: As everyone knows a fitness myth that natural diet is the best diet but it is very hard to fulfill the muscle need only with natural rather taking whey proteins makes it a little bit easier.

Avoid fats to loose fat: Well this diet myth is very complex to explain as fats are very essenstial in our body but it should be balanced intake. Simply avoiding fats will make your body deficient.

Conclusion

So at the end we can conclude that one should stay away from these kind of gym and fitness myths.Do feedback us in comment section below about the gym myths around you.

Ronnie Coleman Workout Routine

Ronnie Coleman Workout Routine Explained

The Big Man “Ronnie Coleman” is an American professional IFBB bodybuilder.The man who is a step ahead from Arnold Schwarzenegger winning the title of Mr Olympia 8x times.The man who believes in eating big and getting big follows a massive workout routine. Ronnie Coleman holds total of 34 titles in his lifespan till now.

Ronnie Coleman Workout

He prefers working out in the morning.He workouts 6 days a week starting from Monday and rest session on Sunday.His workout schedule got modified many times and many variation are seen.Ronnie Coleman routine is as follows:

Ronnie Coleman Workout: Day-1

Monday: Combination of Back, Biceps and Shoulders
No	Back	Sets	Reps
1	T-Bar Rows	3-4	10-12
2	Deadlift	4	10-15
3	One-Arm Dumbbell Rows	3-4	10-12
4	Barbell Rows	3-4	10-12
No	Biceps	Sets	Reps
1	Barbell Curls	4	10-12
2	Seated Dumbbell Curls	3-4	10-12
3	Cable Curls	3-4	10-12
4	Preacher Curls	4	12
No	Shoulders	Sets	Reps
1	Lateral Dumbbell Raise	3-4	12
2	Front Dumbbell Raise	3-4	12
3	Military press	3	10-12
4	Seated Dumbbell Press	3	10

Ronnie Coleman Workout: Day-2

Tuesday:Combination of Quads, Hams and Calves
No	Legs	Sets	Reps
1	Squats	3	10-15
2	Lunges	3-4	12
3	Leg Press	4	12
4	Hamstring Curls	5	8-10
5	Calves Raise	5	15-20

Ronnie Coleman Workout: Day-3

Wednesday:Combination of Chest and Triceps
No	Chest	Sets	Reps
1	Bench Press	4-5	12-15
2	Dumbbell Flyes	4	12-14
3	Dumbbell Press	3-4	10-12
4	Cable Cross Over	4	15
No	Triceps	Sets	Reps
1	Close Grip Bench Press	3-4	10-12
2	Dumbbell Extension	3-4	10-12
3	Triceps Pull-down	3-4	10-12
4	Dumbbell kickback	3-4	10-12
5	Triceps Dips	3-4	10-12

Ronnie Coleman Workout: Day-4

Thursday: Combination of Back, Biceps and Shoulders
No	Back	Sets	Reps
1	T-Bar Rows	3-4	10-12
2	Deadlift	4	10-15
3	One-Arm Dumbbell Rows	3-4	10-12
4	Barbell Rows	3-4	10-12
No	Biceps	Sets	Reps
1	Barbell Curls	4	10-12
2	Seated Dumbbell Curls	3-4	10-12
3	Cable Curls	3-4	10-12
4	Preacher Curls	4	12
No	Shoulders	Sets	Reps
1	Lateral Dumbbell Raise	3-4	12
2	Front Dumbbell Raise	3-4	12
3	Military press	3	10-12
4	Seated Dumbbell Press	3	10

Ronnie Coleman Workout: Day-5

Friday:Combination of Quads, Hams and Calves
No	Legs	Sets	Reps
1	Squats	3	10-15
2	Lunges	3-4	12
3	Leg Press	4	12
4	Hamstring Curls	5	8-10
5	Calves Raise	5	15-20

Ronnie Coleman Workout: Day-6

Saturday:Combination of Chest and Triceps
No	Chest	Sets	Reps
1	Bench Press	4-5	12-15
2	Dumbbell Flyes	4	12-14
3	Dumbbell Press	3-4	10-12
4	Cable Cross Over	4	15
No	Triceps	Sets	Reps
1	Close Grip Bench Press	3-4	10-12
2	Dumbbell Extension	3-4	10-12
3	Triceps Pull-down	3-4	10-12
4	Dumbbell kickback	3-4	10-12
5	Triceps Dips	3-4	10-12

Quick Weight Loss Tips For Guaranteed Results

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Dreaming of flat belly? We Have Quick Weight Loss Tips for you!

The question arises “can i lose my tummy fat?” and the answers is yes of course you can but, you need to build up a goal so that i can show you some easy or complex Quick Weight Loss Tips staircase to your goal.So list of all that Simple ways as seen ” Keeping simple = Great and fast results” .

Exercises as Weight loss Tips!

Exercising every day can help you get out from the excessive fat covering your body.Here are some simple exercise and tweaks as quick weight loss tips.

Cardio Workout:Yes, the most basic and most important.One need to cardio at-lest 45 minutes a day.This time can vary as per the obesity.

Crunches : The second most important exercise that help you transform you tummy weakened muscles to tighten their core and shape up in Six Pack Abs.

Aerobics: One of the most exciting way to lose excessive fat, which turns to be more fun.

Jumping Rope: This exercise targets whole body fat instead of the belly.Studies have shown that 10 minutes of Jumping Rope shows more effective results than running or bicycling.

Swimming: While swimming water is felt as resistant on body that will help you burn more calories.

Diet Tips For Quick Weight Loss!

Diet plays a very important role in deciding your body fat.Here are some Weight Loss Tips to care:

Dukan Diet: Did you know the secret behind “How Super models and actress are made to zero size”.This diet program is the reason behind many of them.

Eat less fats and oils: Excessive intake of fats and oils are the reason for the for fat reflected on you body.

Drink More water: More water increases the effectiveness of the kidneys which secondarily helps in loosing calories.

Eat Raw: Fresh fruits ard veggies are the most primary quick weight loss contributors.

Prefer more Proteins Diet: Proteins helps in increasing the metabolism rate which helps in wight loss.Proteins also help in suppressing the excess of appetite.

More balanced breakfast: Start the day by lite breakfast which may include boiled eggs,Milk, Toasts with fat-less butter.

Avoid Fast Food: Start avoiding fast food so that your body avoids excessive fat.

Foods to avoid: Diet Sodas [They are not at all diet] , Alcohol, less salt, less sugars, eat fresh and avoid processed foods,etc.

Foods for fast weight loss: Apples, eggs, steak, lentils, olive oil, sardines, yogurt, blueberries, oats, etc.

Green Tea: Greatest and the latest way of quick weight loss.

Things To Avoid During Weight Loss Plans!

Never Over train: Very important! Never over train as seen many people workout hours and hours to lose weight.This may work but leading to Weakness.

No Eating Doesn’t Means Dieting: Well very common myth seen, Eating low amount of food lead to low calories intake and decrease in body fat.This is totally fake, body needs calories to burn calories.

Arnold Schwarzenegger Workout Routine

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Arnold Schwarzenegger Workout Routine Explained

The Godfather of bodybuilding “Arnold Schwarzenegger” is 7X Mr Olympia and the most famous Athlete of all times.His workout was so amazing that it was featured in Muscle magazine in 1991.He was the man with the body which anyone else can only dream about.

Workout Combination:Reason for Arnold’s max muscle output!

Arnold Schwarzenegger Workout is differentiated into two Variations.The 1st is the one which was featured in the Muscle magazine and the second is the one which he adopted after modifying the original one.

Arnold Schwarzenegger Workout Routine Variation 1

Monday and Thursday-Chest,Back an Abs
Tuesday and Friday-Shoulders,Arms and Reverse Crunches
Wednesday and Saturday-Lower Back,Legs and crunches
Sunday -Rest

Monday and Thursday
No	Chest	Sets	Reps
1	Bench Press	3-4	10
2	Incline Bench Press	3-4	10
3	Dumbbell Pullover	3-4	10
Back
1	Deadlift	3-4	10
2	Bent over Rows	3-4	10
3	Chin ups	3-4	10
Abs
1	Crunches	5	25

Tuesday and Friday
No	Shoulders	Sets	Reps
1	Military Press	3-4	10
2	Barbell Press	3-4	10
3	Upright Rows	3-4	10
4	Dumbbell Lateral Raise	3-4	10
Arms
1	Standing Barbell Curls	3-4	10
2	Seated Dumbbell Curls	3-4	10
3	Close-Grip Bench Press	3-4	10
4	Triceps Extension	3-4	10
5	Wrist Curls	3-4	10
6	Reverse Wrist Curls	3-4	10
Abs
1	Reverse Crunches	5	25

Wednesday and Saturday
No	Lower Back	Sets	Reps
1	Deadlift	3-4	10
2	Good Mourning	3-4	10
Legs
1	Squats	3-4	10
2	Lunges	3-4	10
3	Leg Curls	3-4	10
4	Standing Calf Raise	3-4	10
Abs
1	Crunches	5	25

Arnold Schwarzenegger Workout Routine Variation 2

Monday Alternate : Chest, back, Legs and Abs
Tuesday Alternate: Shoulders, Arms and Abs

Monday Alternate
No	Chest	Sets	Reps
1	Bench Press	3-4	10-12
2	Incline Bench Press	6	10-12
3	Dumbbell Fly	3-4	10-12
4	Dips	3-4	10-12
5	Dumbbell Pullover	3-4	10-12
6	Cable Crossovers	6	10-12
Back
1	Pull Ups[Wide Grip]	6	10-12
2	Deadift	6	10-12
3	Seated Pulley Rows	6	10-12
4	One Arm Dumbbell Rows	6	10-12
5	T Bar Rows	6	10-12
Legs
1	Squats	6	10-12
2	Lunges	5	10-12
3	Leg Press	6	10-12
4	Leg Curls	6	10-12
5	Leg Extension	6	10-12
6	Standing Calf Raise	10	10-12
7	Seated Calf Raise	5	10-15
Abs
1	Crunches	Spontaneous	30 minutes

Tuesday Alternate
No	Arms	Sets	Reps
1	Barbell Curl	6	10-12
2	Seated Dumbbell Curl	6	10-12
3	Concentration Curls	6	10-12
4	Close Grip Bench Press	6	10-12
5	Triceps Push down	6	10-12
6	Barbell French Press	6	10-12
7	Wrist Curls	4	10
8	Roller Machine	4	10
9	Reverse Barbell Curls	4	10
Shoulders
1	Barbell Press	5	10-12
2	Lateral Press	5	10-12
3	Cable Lateral Raise	5	10-12
4	Delt Raise	5	10-12
Abs
1	Crunches	Spontaneous	30 minutes

How To Get Bigger Forearms

The Pretty common question when it comes to build bigger arms.Only building biceps & triceps wont help you getting bigger arms.you need to take care of your forearms too.Forearms, the long and lean muscles which need more intense workout for good results.

Exercises That Will Help You Build Bigger Forearms

Wrist Curls

This is the most basic and important exercise when it comes to build Bigger Forearms.
Get seated on a Chair with a decent sized barbell or dumbbells.
Start to move your hands in a pendulum motion from your wrist.
Let your forearms muscles feel the tension.

Reverse Wrist Curls

Much Similar to the basic Wrist curls, Reverse wrist curls are done holding the barbell or dumbbell with the palm facing downward.
With the movement of your hand in pendulum motion to your wrist, you will feel the tension in your muscles which will help you achieve your goal of bigger forearms.

Hammer Curls

Basically this exercise is for building bigger biceps but forearms are the secondary muscle which are targeted.
Grasp two decent sized dumbbell in your hand with the palm facing your body side.
Start to bring the dumbbell to your shoulder height so that your bicep and forearms feel the tension.

For Complete Guide: How To Perform Hammer Curls

Wrist Roller

When it comes to build bigger forearms,this is the dad of all exercises.
Hold a wrist roller in your hand raise little higher than your shoulders height.
Start rolling the roller and bring the weight to your shoulder height.
This exercise will really make you forearms get bigger.
Have a look at the video to understand better.

Reverse barbell Curls

Grab a decent sized barbell with palms facing downward.
Start to bring the barbell upward to the height of your shoulders so that you can feel the tension in your muscles.

Tips To Get Bigger Forearms

Workout your forearms at-lest twice a week.
Eat big to get bigger forearms.
Never Over-train your forearms.

Jay Cutler Workout Routine

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Jay Cutler Workout Secrets Revealed

Jay Cutler, also called the second Arnold Schwarzenegger is the IFBB Professional Bodybuilder.According to jay one must have to workout hard to get the hard size. 4 x Mr Olympia winner is among-st the best physique’d bodybuilder.Height 5’9″ and weighted 274 lbs jay cutler has very hard and intense workout.

Here is the combination of exercises that Jay Cutler Workout per day.

Jay Cutler Workout Explained

Jay Cutler Workout Day 1: Combination of Triceps, Delts ,Abs and Traps.

Triceps

Triceps Dips : 3 sets 12-14 reps each.
Dumbbell kickback : 3 sets 10-12 reps each.
Bench Press ( close grip ) : 3 sets 8-10 reps each.
French Press : 3 sets 8-10 reps each.
Cable Extension : 4 sets 12-15 reps each.

Delts

Dumbbell Press: 3 sets 10-12 reps each.
Dumbbell Lateral Raise: 3 sets 10-12 reps each.
Barbell Front Raise: 2 sets 10-12 reps.
Lateral Cable Raise: 3 sets 10-12 reps each.
Bent Over Lateral Raise: 3 sets 10-12 reps each.

Abs

Rope Crunches: 3 sets 15-20 reps each.
Abs Crunches: 3 sets 15-20 reps each.
Leg raise: 3 sets 15-20 reps each.
Leg Lifts: 3 sets 15-20 reps each.

Traps

Shrugs: 4 sets 10-12 reps each.

Jay Cutler Workout Day 2: Back

Back

Deadlift: 3 sets 10-12 reps each.
Pulldown-Back: 3 sets 10-12 reps each.
Pulldown-Front: 3 sets 10-12 reps each.
Seated Rows: 3 sets 10-12 reps each.
Dumbbell Rows: 3 sets 10-12 reps each.
Hyperextension: 3 sets 10-12 reps each.
Close Grip T-Bar Rows:3 sets 10-12 reps each.
Bent Over Barbbell Rows: 4 sets 10-12 reps each.

Jay Cutler Workout Day 3: Its an off.

Jay Cutler Workout Day 4: Combination of Biceps, chest, abs and forearms.

Biceps

Hammer Curls: 2 sets 10-12 reps each.
Barbell Curls: 5 sets 12-14 reps each.
Dumbbell Curls: 3 sets 10-12 reps each.
Preacher Curls: 3 sets 10-12 reps each.

Chest

Incline Barbell Press: 5 sets 10-12 reps each.
Decline Bench Press: 3 sets 10-12 reps each.
Cable cross Overs: 3 sets 10-12 reps each.
Flat Bench Dumbbell Press: 3 sets 10-12 reps each.
Inclined Dumbbell Flye: 3 sets 10-12 reps each.

Forearms

Reverse Curls: 6 sets 15 reps each.

Abs

Rope Crunches: 3 sets 15-20 reps each.
Abs Crunches: 3 sets 15-20 reps each.
Leg raise: 3 sets 15-20 reps each.
Leg Lifts: 3 sets 15-20 reps each.

Jay Cutler Workout Day 5: Quadriceps

Quadriceps

Squats: 4 sets 8-10 reps each.
Lunges: 3 sets 8-10 reps each leg.
Leg Press: 4 sets 10-12 reps each.
Leg extension: 4 sets 10-12 reps each.

Jay Cutler Workout Day 6: Hamstrings, Calves and Abs.

Hamstrings

Romanian Deadlift: 3 sets 10 reps each.
Leg press: 3 sets 10-12 reps each.
Hamstring Curls: 3 sets 10-12 reps each.
Lying Leg Curls: 3 sets 10-12 reps each.

Calves

Seated Calf Raise: 3 sets 10-12 reps each.
Donkey Calf Raise: 2 sets 10-12 reps each.
Standing Calf Raise: 4 sets 10-12 reps each

Abs

Rope Crunches: 3 sets 15-20 reps each.
Abs Crunches: 3 sets 15-20 reps each.
Leg raise: 3 sets 15-20 reps each.
Leg Lifts: 3 sets 15-20 reps each.

Kai Greene Workout Routine

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Kai Greene Workout Secrets Revealed

The Shining star in the field of bodybuilding, Kai greene build-ed his bodybuilding passion at home as he couldn’t afford the gym fees.After knowing that one of his teacher was the co-owner of gym.His passion made him break all the restrictions.He grasped his first tittle ate the age of 14.

Kai Greene also called “The Dancing Bodybuilder” is also a very good entertainer.5’8″ Height and 256 lbs weighted Kai currently is the 2nd position holder of the Olympia 2012 which represents kai Greene’s workout.

Kai Greene weekly Workout routine

MONDAY:Combination of chest and arms

TUESDAY: Legs training

WEDNESDAY: shoulders and back

THURSDAY: Cardio

FRIDAY: Rest

Kai Greene Chest Workout

Bench Press: 3 sets 15-20 reps each.
Dumbbell Fly: 3 sets 15-20 reps each.
Declined bench Press: 3 sets 15-20 reps each.

Kai Greene Arms workout

Forearms

Reverse Curls (Standing) : 4 sets of 10-12 reps each.
Hammer Curls: 4 sets 8-12 reps each.
Wrist curls: 4 sets 10-12 reps each.

Biceps

Preacher Curls: 4 sets of 10-12 reps each.
Biceps curls: 4 sets 8-10 reps each.

Triceps

Dumbbell Kickback: 3 sets of 15-20 reps each.
Overhead Dumbbell Triceps extension: 3 sets of 15-20 reps each.
Triceps Pulldown: 3 sets of 15-20 reps each.

Kai Greene Legs Workout

Quadriceps

Squats: 3 sets 10-12 reps each.
Lunges: 4 sets of 10-12 reps each.
Laying Leg Curls: 3 sets 10-12 reps each.
Deadlift: 3 sets 10-12 reps each.

Calves

Seated Calf Raise: 4 sets of 10-15 reps each.
Standing Calf Raise: 4 sets of 10-15 reps each.
Donkey Calf Raise: 4 sets of 10-15 reps each.

Kai Greene Workout for back

Kai Greene Back Workout

Barbell Pullover: 3 sets of 10-15 reps each.
Lats pulldown: 3 sets of 10-15 reps each.
Bent Over Barbell Rows: 3 sets of 10-15 reps each.
Seated Cable rows: 3 sets of 10-15 reps each.

Kai Greene Shoulders workout

Arnold Press: 3 sets 10-12 reps each.
Military Press: 3 sets 10-12 reps each.
Lateral Raise: 3 sets 10-12 reps each.
Front Raise: 3 sets 10-12 reps each.
Shrugs : 3 sets 10-12 reps each.

Hrithik Roshan Workout Routine

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Hrithik Roshan Workout Secrets Revealed

The Bollywood Superstar Hrithik Roshan is among-st the most fitted and muscular actors.The reason behind this is his intense Workout, that transformed him to a muscular body man.Height 5’11′ and Weighted 158lbs Hrithik has a perfect physique which everyone would dream to have.So lets have look at Hrithik Roshan Workout :-

Hrithik Roshan Workout

According to Hrithik one should workout 4-5 times a week,not more than that as it is sufficient for a being.The muscles are build not in the gym rather they are build the time when we are actually off from gym.

MONDAY

Combination of Back,calves and chest

Dumbbell Bench Press: 5 sets which consists of 3 warm-up and 2 working 8-10 reps each.
Inclined Dumbbell Fly: 2 sets 8-10 reps each.
Cable pull Down: 4 sets which consists of 1 warm-up and 3 working 8-10 reps each.
Back Extension: 2 sets 8-10 reps each.
Standing calf Raise: 2 sets 15-20 reps each.
Seated Calf Raise: 2 sets 15-20 reps each.
Bent Over Rows: 3 sets 8-10 reps each.

TUESDAY

Legs

Leg Presses: 7 sets which consists of 3 warm-up and 4 working 8-12 reps each.
Leg Extensions: 4 sets which consists of 2 warm-up and 2 working 15-20 reps each.
Squats: 3 sets 10-15 reps each.
Lying Legs Curls: 5 sets which consists of 2 warm-up and 3 working 10-15 reps each.
Seated Legs Tucks: 3 sets 10-15 reps each.

WEDNESDAY:The rest day for Hrithik Roshan Workout Routine.

THURSDAY

Combination of shoulders and abs

Military press: 5 sets which consists of 2 warm-up and 3 working 8-10 reps each.
Lateral Raise: 4 sets which consists of 1 warm-up and 3 working 8-10 reps each.
Seated Calf Raise: 2 sets 15-20 reps each.
Standing calf Raise: 2 sets 15-20 reps each.
Upright Rows: 3 sets 10 reps each.

FRIDAY

Arms

Dumbbell Biceps Curls: 3 sets 10-12 reps each
Alternate Hammer Curls: 5 sets which consists of 2 warm-up and 3 working 8-12 reps each.
Concentration Curls: 5 sets which consists of 2 warm-up and 3 working 8-12 reps each.
Dumbbell Pullover: 2 sets 10-12 reps each.
Dumbbell Triceps Extension: 3 sets 10-12 reps each.

Hrithik Roshan Workout Tips

He prefers building naturally rather than consuming supplements.
Never over train your body, this will have negative impact.

How to Perform Dumbbell Biceps Curls:The Correct way

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Dumbbell Biceps Curls,the exercise with contributes a-lot in gaining bigger and stronger biceps.The most basic but effective exercise in building biceps.This isolation exercise is easy even a beginner can perform with a little guidance.

Dumbbell Biceps Curls: The CorrectWay

Guidance to perform Dumbbell biceps Curls:

Grip a decent pair of dumbbells in your hands by your side.They should not touch your body.
Slowly start to move your Dumbbells with palms facing upward to your shoulders height.
At the top most position give your biceps a maximum concentration that you can provide and give a pause for 1-2 seconds.
Afterward slowly bring your dumbbells to the starting position.The slowly you bring them down the more tension your muscles are going to feel.
Repeat the number of prescribed reps.

Variation Performing Dumbbell Biceps Curls

This Exercise can be performed with a-lot of variation.The main motto of every variation remains to build bigger and stronger biceps.

SEATED :With this variation exercise can be performed with a little more stability as your body is fully balanced on the bench you are seated.
INCLINED SEATED:A kind of complex exercise,as your arms are hanging against the inclined bench it becomes very forceful to pull up the dumbbells back but one can try it with light weights.
LYING ON FLAT BENCH:Difficult exercise which also stretches your shoulders to max.The one with shoulder problems should not try this.

Tips To care during Dumbbell biceps Curls

Perform the exercise slowly as it will make maximum effect on your biceps.
Don’t let your dumbbells rest against your body.
Don’t swing your body during exercise.
Lock your elbows.
The thing that actually matters is the technique not the weight of dumbbells.

Wanna Increase Your Bench Press to double or even more?

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Increase Your Bench Press to double or even more?

Well everyone wants to increase his bench press.Don’t you also want to gain upper body mass by increasing yours?who does’t ! This is one of the most common question asked by many of the beginners in the forums like this Ironmagazine Forums.But this question isn’t that much difficult.Here are some simple ways that will help you achieving your goal.

How To Increase Your Bench Press?

Increase Your Triceps Strength: Well triceps are the muscles which actually work to lift up the barbell,you need to increase you triceps strength.Stronger your triceps are more weight you bench.Have a look at how to gain huge triceps for better gaining tips.

Do a bit more you actually can: You will be shocked hearing this but this is the actual truth,the harder you put your limits the better and the faster results you see.

Start With A Good Warm-up: Everyone knows the importance of good warming-up.This help your body to make your muscles ready for the showdown.It also help in decreasing the chance to damage your muscles.

Train But Never Over train: Don’t even pass nearby from the myth like the more you train the better you get.Its totally wrong .The thing that actually matter is the technique not the reps or weight you use.

Work on your Lats Strength:Yeah!the secondary muscles other than triceps that helps increasing your bench press.You need a power full back so that you actually lift that bars with the explode.

Eat More Build More: Everyone knows the importance of the word Diet,This really matters alot.Nevere ever let your muscles feel shortage of Carbs and proteins.

Supplements Your Energy Booster: Supplements like Creatine, Whey proteins and Pre-workout that will boost up your energy levels .

Increase Your Bench Press by the correcting your technique

Don’t move your upper body or lower while lifting up the bars.This can reduce the efficiency of your bench press.
To wide or to close may also decrease your efficiency of bench press.

ALSO SEE:How To Increase Chest mass