The triceps make up 2/3′s of the upper arm mass. So when it comes to stretching that tape measure, you need to focus on building up those tris.

In the video clip below you’ll learn a killer tricep mass building exercise called the:

Tricep Extension & Press!

It’s a hybrid move of a tricep extension and an incline dumbbell press. This allows for heavyweights to be lifted and doesn’t place much stress the elbows. This move will make a great addition to your arm workouts to help you pack on solid mass and build bigger more muscular arms!

P.S.

If you’d like to get a complete Mass Building Workout Program to follow, be sure to download a copy of my “Blast Your Biceps” program at: http://www.BlastYourBiceps.com

This is a 3 Phase Mass Building System that will help you pack on as much as 2 inches of solid muscle mass to your upper arms in as little as 8 weeks. While also getting Bigger and Stronger in all your major muscle groups as well.

To learn more about how you can quickly increase the size of your arms and gain lean muscle mass all over, just Click Here for more info…

www.BlastYourBiceps.com

I think old Sigmund Freud was right in his assumption. Trying to figure out the complexities of a modern woman is about as futile as searching for the meaning of life, or trying to understand the ingredients on a package of hot dogs.

I mean why waste your time trying to understand the unknown, when you don’t even understand that which you know? (Enough Said)

However, just the other day I did discover 1 thing in particular that women want that maybe of interest to my fellow muscle building fitness fanatics…

I was skimming through a old copy of Muscle & Fitness as I was doing a light cardio session after my weight training workout.

=======================================
Note:
I like to perform at least 20 minutes of easy cardio after my weight training as a cool down. This helps the body to get rid of lactic acid build up in the muscles, speeds up recovery, while burning off some excess bodyfat at the same time.
=======================================

Anyway, as I was flipping through the magazine, scanning pages of over hyped supplement ads and re-hashed workout programs, one thing in particular caught my attention. It was one of those little “Tid Bit” information articles that they often post at the beginning of the magazine.

This one had the title: “What Women Want”

Now this wasn’t some corny pick up artist trick, like you would normally associate with such an article title. But rather this article shared the results of a survey they did with their female readers as to which body parts gave women The Most Viewing Pleasure when looking at a man.

(And just in case you are wondering they left out “Mr. Happy” from the list of body parts).

The results are posted below…
Obviously, I re-created their chart using my photo to show the various body parts.
I mean after all what woman wouldn’t want me LOL

The results of the Muscle & Fitness survey were:

Arms = 22% (The number #1 Body Part that gave women the most “Viewing Pleasure”)
Chest = 18%
Abs = 18%
Shoulders = 17%
Back = 8%
Butt = 7%
Legs = 5%
“Other” = 5%

I was actually surprised to see arms ranking so high as a woman’s favorite body part on a man. But it’s just some extra motivation for you to go out there and build yourself a set of sleeve stretching muscular guns. I guess they are right in saying “Curls For The Girls”.

And if you need some help in building a set of ripped muscle arms, I’ve got the solution for you because I’ve literally wrote the book on the topic of Arm Training with my “Blast Your Biceps” program.

This is a complete Mass Building Arm Specialization Training System that will help you pack on as much as 2 inches of solid muscular mass to your upper arms in as little as 8 weeks. And this program covers much more then just arm training. In fact, it’s a complete training system that will help you get bigger and stronger in all your major muscle groups in record time.

So if you are stuck in a rut with your current arm training program and would like to kick things up to the next level… Just head on over to www.BlastYourBiceps.com and download your copy of the “Blast Your Biceps” Mass Building Arm Specialization Program!

Consider it an “early Christmas gift” for yourself.
And the ladies will thank you for it as well…

www.BlastYourBiceps.com

But you realize that there isn’t a single gym around for miles, so what do you do in such a situation?

You improvise and perform the
“Tarzan Jungle Muscle Workout”…

Note: if you can’t watch the embedded video clip above, you can watch it
directly on my YouTube Channel at: http://www.youtube.com/watch?v=ZScUYA5g-Qk

Note: if you can’t watch the embedded video clip above, you can watch it
directly on my YouTube Channel at: http://www.youtube.com/watch?v=SOUj1JkyrVo

Note: if you can’t watch the embedded video clip above, you can watch it
directly on my YouTube Channel at: http://www.youtube.com/watch?v=t6FTrqldVCo

Note: if you can’t watch the embedded video clip above, you can watch it
directly on my YouTube Channel at: http://www.youtube.com/watch?v=kpq3aOh4F4o

Note: if you can’t watch the embedded video clip above, you can watch it
directly on my YouTube Channel at: http://www.youtube.com/watch?v=lfzMWJMYa1U

These “JUNGLE MUSCLE” Workouts will show you some awesome exercises that you can do anywhere, anytime, NO GYM Required! So if you are working out at home, or while traveling, you can still stay in shape and build muscle!

Click Here & Subscribe to my video channel!

When you SUBSCRIBE to my video channel you’ll get early notification of the NEXT Video in my Tarzan JUNGLE Workout Series!

If you don’t have a set of heavy duty rubber fitness band, then I highly recommend that you order a set from: http://www.BodyLasticBands.com

These are adjustable resistance bands that allow you to vary the resistance based on the exercises you are doing. And these bands go up to over 250 pounds in tension, so they are strong enough for ANYONE to get a good workout with.

Just Click Here for more info…

Last night during my LIVE Total Fitness Bodybuilding Talk Show several of the participants asked me if I would be having a “Black Friday Sale” on my bodybuilding & fitness programs. And quite honestly I wasn’t planning on doing anything special, simply because I have been so busy with preparing and coaching people for our recent bodybuilding competition this past weekend. That I never really had time to organize anything.

But the folks who were on the LIVE Chat persisted and suggested certain programs that they would like to order if I would mark them down for a “Black Friday Muscle Sale!”

Bottom Line, they twisted my arm and here is a quick last minute discount of some of my more popular Muscle Building & Fat Loss programs.

I’m going to keep these programs on sale until Mid-Night Sunday Nov. 27 to be totally fair to everyone and give you a chance to pick up some good deals…
Enjoy The Savings!

Blast Your Biceps:3 Phase Mass Building Arm Specialization Training System. This program will help you to not only build bigger more muscular arms, but also get bigger and stronger all over in record time. Regular Price: $39.95 Black Friday Price: $19.95 (HUGE 50% Discount!)

Blast Your Bench:Hardcore Bench Press Specialization Training System that will help you build a thick muscular chest while adding as much as 51 pounds to your max bench press! This program also includes extra bonus routines: “Blast Your Squat”, “Blast Your Deadlift”, and “Blast Your Bench For REPS”. Regular Price: $47 Black Friday Price: $27 (HUGE $20 Discount!)

21-Day Fast Mass Building:Discover How You Can Use The Anabolic Amplifier Effect To Gain As Much As 5… 10… 15… & Even 20 Pounds Of PURE Muscular Bodyweight In Just 21 Days With The Fastest & Easiest Cycling Program Ever Created! And the best part is that you can repeat this 21-Day Cycle program as often as you need in order to reach your muscle building goals! Regular Price: $97 Black Friday Price: $39.95 (HUGE 60% Discount!)

Progressive Pull Up Program:“How To Master The Pull Up & Build A Massive Muscular Back!” If you struggle with performing pull ups and chin ups then you need this program NOW! Because Lee Hayward is going to take you through a complete graduated pull up video training system. Regular Price: $19.95 Black Friday Price: $9.95 (HUGE 50% Discount!)

Extreme Fat Loss Program:“How To Get Ripped To The Bone Shredded In Record Time.” Are you confused with fat loss nutrition? Have you ever wondered what to eat, how much to eat, when to eat, what foods are good, what foods should you avoid, etc…? Well I’m going to put an end to your fat loss confusion right here and right now with a simple easy to follow meal-by-meal Extreme Fat Loss program. Regular Price: $29.95 Black Friday Price: $19.95 (HUGE 30% Discount!)

Hammer Curls help work the brachialis, which is that “bump” of a muscle that’s between the biceps and triceps. The brachialis muscle looks awesome when developed because it adds more lines to the arms and just makes them look even more impressive and full when flexed.

Preacher Curls help to fully stretch out the biceps and isolate the muscle. Simply by bracing your arms against the preacher bench when curling will eliminate body momentum and force all the workload on the bicep muscles.

And you can literally combine both of these moves into one Killer Bicep Blasting Exercise by doing:
Dumbbell Hammer Curls On The Preacher Bench!

This is an awesome isolation exercise that you can do either as a pre-exhaust move at the beginning of a bicep workout, or as a finishing move at the end of your workout.

I’ve posted up a quick video clip below demonstrating this exercise in detail…

P.S.

If you’d like to get a complete Mass Building Workout Program to follow, be sure to download a copy of my “Blast Your Biceps” program at: http://www.BlastYourBiceps.com

This is a 3 Phase Mass Building System that will help you pack on as much as 2 inches of solid muscle mass to your upper arms in as little as 8 weeks. While also getting Bigger and Stronger in all your major muscle groups as well.

To learn more about how you can quickly increase the size of your arms and gain lean muscle mass all over, just Click Here for more info…

www.BlastYourBiceps.com

However, most people do this exercise WRONG…
But I’m not pointing fingers at anyone, because up until very recently I was one of those people who screwed up and made a critical mistake when doing preacher curls.

Part of the problem with preacher curls is the actual preacher bench itself.
Most gyms have benches with flat angled arm pads such as the ones pictured below:
Typical Preacher Benches That You’ll Find In Most Gyms…

These “modern” preacher benches are NOT designed the way the preacher bench was intended to be, they both have 1 major flaw…

You see old time bodybuilding legend Vince Gironda (aka The “Iron Guru”) invented the Preacher Curl Bench way back in the mid 1900′s. And the original preacher benches did NOT have flat arm pads like the benches shown above.

But rather the preacher bench is supposed to have a rounded arm pad such as the old-school preacher bench pictured below:
Old School Preacher Bench With The Rounded Arm Pad…

Having the rounded pad helps you to maintain proper upper body position as you do preacher curls. But regardless of what type of preacher curl bench you have at your gym, you can still make do and correct your technique using the tips that I cover in the video clip below…

Basically, the big mistake most people make is they round over too much on the bench and rest the back of the arms totally flat against the pad. Now granted you can still work the biceps by doing this, but you are limiting the amount of weight you can lift, and you are also limiting the range of motion for the exercise.

However, if you keep your chest held high and hold your elbows just over the edge of the pad (as shown in the pictures and video) you’ll get a much better muscle pump throughout the biceps and you may actually find that you can handle more weight with stricter form!

Give this preacher curl variation a try in your next bicep workout, and then leave me a comment below letting me know how it works for you…

P.S.
And if you want to get some more interesting old-school bodybuilding tips & tricks, be sure to pick up a copy of the Vince Gironda Program at: www.VinceGirondaProgram.com

This book is jam packed with 334 pages of absolutely inspirational and fascinating info for any bodybuilding fan. It’s one of those books that you can just get lost in…
Once you start reading, you won’t want to put it down, it’s that good!

And right now you can download a copy of this for yourself over at:

www.VinceGirondaProgram.com

Vince Gironda – The Iron Guru & Trainer Of Champions!

What you do is take a single dumbbell and perform a set of 1 arm dumbbell curls. Then switch sides and do a set of curls for your other arm. After the curls do a set of 1 arm over head dumbbell tricep extensions. Then switch and do a set of tricep extensions for your other arm.

You can keep repeating this bicep and tricep super set combo in a circuit fashion because while 1 arm is working, the other arm is resting. Just keep going doing sets of 10 reps for each move and perform 3 or 4 non-stop sets like this and your arms will get pumped up like crazy!

These pics show my personal physique transformation from using the training tips and techniques that are covered in the “Blast Your Biceps” program. You can Click Here to download your copy Right Now…

Now I’ve been asked about muscle soreness so many times via e-mail, blog, facebook, & YouTube comments that I decided to answer it in specific detail with this video presentation below.

So please check it out and then leave me a comment below letting me know what you think…

And if you’d like to follow a proven training system that builds REAL Muscle Mass using
“Progressive Overload”, just Click Here to download a copy of the “Blast Your Biceps” program!

This 3 Phase Mass Building System will help you NOT ONLY Build Bigger More Muscular Arms…
But also get Bigger AND Stronger ALL OVER in Record Time!

For example, it’s common to see folks with a big upper body and skinny legs (or vice versa).
Or it could be the individual muscle groups themselves that are lagging, someone could have big and well developed thighs that are stacked on top of scrawny little calves. Some folks may have big muscular arms, but flat chests. Some people have big biceps, but very weak triceps, and others may have thin “Spaghetti Noodle” arms and need to gain mass in a hurry.

Regardless of the situation, the good news is improvement is always possible!

And that’s why I’ve put together my “Muscle Specialization Training Guide”.
This is a comprehensive 104 page e-Book manual that covers unique muscle building specialization moves for each and every bodypart.

And the Best Part… You can download this e-book right now for FREE!

Yes that’s right, just enter your name and your best e-mail address in the form below and I’ll personally send you my “Muscle Specialization Training Guide” ASAP.

Note:
There’s no catch and there’s nothing to buy. All you have to do is enter your name and e-mail address in the form and you’ll get instant access to this FREE e-Book.

You owe it to yourself to check out this killer program because in addition to getting a FREE copy of the e-Book, I’ll also keep you up to date with all my latest muscle building tips and tricks that will help you build rock solid muscle mass faster than ever before!

You see I’ve been working on doing a “Muscle Up” for quite a while now.
And just the other day I finally was able to do my very first Muscle Up!

If you are not familiar with a “Muscle Up”, it’s basically a hybrid move between a pull up and a dip. You have to be able to pull yourself up fast enough and high enough over the bar in order to transition into doing a dip at the top of the exercise.

Below is a video clip showing my very first Muscle Up…
Along with some of my “not so successful” attempts…

When it comes to building Big Muscular Arms you need to focus on building up the Triceps!

The triceps make up 2/3′s of your upper arm development. So if you want to stretch the tape measure and get Bigger More Muscular Guns than you need to pack some meat on to those triceps. This exercise here, The Atomic Tricep Blaster Push Up, is a great move that you can include with your arm workouts that will really work the tricep muscles hard and stimulate high levels of Neuro-Muscular-Activation. Just watch the video to see how it’s done & give it a try in your next arm workout. I bet you’ll be surprised by just how effective (and hard) this exercise really is!

If you’d like to get some more killer muscle building training tips like this, be sure to check out my website and download a copy of the “Blast Your Biceps” program. This is a complete Mass Building Arm Specialization Training System that will help you pack on rock solid muscle mass to your upper arms in record time!

Click Here to check it out for yourself & Download Your Copy!

You can use the cardio rowing machine at the gym to help spur on new muscle growth in your stubborn biceps and make your arms bigger. By doing these simple rowing variations (as shown in the video below) you can pump up your biceps and forearms like crazy!

Give this Bicep Blasting Cardio Workout a try the next time you are at the gym.
I bet you’ll be surprised by just how effective it really is for pumping up your guns

Time-Volume Training is one of my favorite “no brains required” methods for building muscle and strength like clockwork. When you do this style of training, you know EXACTLY what weight to use, how many reps to do, how long to do it for and when to increase the weight… ZERO brains required. It’s a strategy that allows you to do a LOT of work for a muscle in a short period of time, which will stimulate muscle growth AND burn a lot of calories and boost your metabolism, contributing to significant fat loss. It’s GREAT stuff and a technique I think is absolutely worth using whether you’re looking to build muscle or burn fat. The formula for regular Time-Volume Training is simple… and you’ll be able to see exactly why I say “zero brains required”…

Nick Nilsson

Select a weight you can do 10 reps with in a normal set:
Now do 3 reps.
Rest 10 seconds.
Do 3 more reps.
Rest 10 seconds…
and repeat until you can’t get 3 reps in a set.

(You’re going to be doing this for a 15 minute block of time).

Now switch your rest to 20 seconds and keep going with more 3 rep sets.
Repeat these with 20 seconds rest until you can’t get 3 reps again.
Then go to 30 seconds rest… and so on, to 40 seconds rest.
Repeat until your 15 minute block of time is done.

If you make it 1/3 of the way through (e.g. 5 minutes on a 15 minute block) still doing 10 seconds rest, then you increase the weight on that exercise in your next workout.

That’s it!

Time-Volume Training is a form of Density Training (density training has been used by Vince Gironda, Charles Staley and many others) that takes ALL the guesswork out. The exact sets and reps and rest are all laid out for you… All you have to do is the work.

Do Time-Volume Training with just one exercise per muscle group… e.g. bench press for 15 minutes straight to work chest, leg press for 15 minutes straight to work legs, etc.

This works VERY well. You’ll get a tremendous amount of time under tension for the target exercise and target muscles and you can see tremendous results both in muscle and fat loss.

Give this simple “Time Volume Training” technique a try in your next workout, and leave me a comment below letting me know how it works for you!

And if you’d like to learn some other killer training tricks like this for stimulating new muscle growth in your stubborn bodyparts, than I highly recommend you check out Nick Nilsson’s new program: “Mad Scientist Muscle” How To Build MONSTER Muscle Mass With Science Based Training. Nick is one of those guys who thinks outside the box. He is one of the most creative muscle building coaches that I know. I’ve picked up dozens of unique tips and tricks from following his programs and I regularly apply them to my own training. So if you are looking for a new twist to help you maximize your muscle growth. You owe it to yourself to check this program out. Click Here To Visit Nick’s Website.

When you lower the weight under control in a negative rep you keep your muscles under tension for longer periods of time. Not only that, but you can lower heavier weight in a negative contraction than you can lift in a positive contraction. So in essence you can force your muscles to handle a heavier workload and thus help stimulate more muscle growth when you focus on incorporating negative reps in your training.

Below is quick video clip showing how you can use “Negative Reps For Positive Results” in your bicep workouts and help stretch the tape measure on your arms to the next level

Give this exercise a try in your next arm workout and then leave me a comment below letting me know how it works for you.

If you would like to get some more killer arm exercises and workouts for building big muscular arms, be sure to download a copy of “Blast Your Biceps”. This is a complete 3 phase mass building arm specialization training system that can help you gain as much as 2 inches of solid muscle mass to your upper arms in as little as 8 weeks. Click Here for more information and to download your copy of the program…

Try the program out for yourself risk free at: www.BlastYourBiceps.com

This is also commonly referred to as “tennis elbow” or “golfers elbow” because it’s a common injury in those sports.

Basically it’s a very uncomfortable strain in the tendons of the forearms, just below the elbow, that limits your strength and hinders your workouts.

I recently posted up a video on YouTube talking about this and I demonstrated a unique rotational exercise that you can do to help rehab and prevent this injury from happening.

Check it out below…

Give this exercise a try in your next arm workout and then leave me a comment below letting me know how it worked for you.

If you would like to get some more killer arm exercises and workouts for building big muscular arms, be sure to download a copy of “Blast Your Biceps”. This is a complete 3 phase mass building arm specialization training system that can help you gain as much as 2 inches of solid muscle mass to your upper arms in as little as 8 weeks. Click Here for more information and to download your copy of the program…

Try the program out for yourself risk free at: www.BlastYourBiceps.com

When it comes to building “Big Bulging Biceps” one area that most muscle heads never even consider is the Brachialis…

This is a small muscle that runs underneath the biceps, and when fully developed can actually help push the peak of your biceps up higher and add lines and detail to your arms.

This isn’t to say that just training the brachialis alone will result in the massive sleeve stretching arms that you want. But if you’re neglecting the brachialis in your workouts, then you are cheating yourself out of getting maximum results in your arm development.

The brachialis is that little “bump” of a muscle that’s between the biceps and triceps.

As you can see in the picture below, the brachialis muscle looks awesome when developed because it adds more lines to the arms and just makes them look even more impressive when flexed.

This is an important piece of the puzzle for building a pair of head turning, attention grabbing guns that every guy in the gym is after!

One of the best exercises that you can do to work the brachialis while adding mass to your biceps and forearms at the same time is:

Hammer Curls…

The Hammer Curl is quite similar to the Standing Dumbbell Curl, but rather then twisting your wrists and supinating your biceps as you curl the dumbbells up, you simply keep them straight up and down.

But here is an Advanced Bicep Blasting Trick that will will turn your regular dumbbell hammer curls from a simple “light shaping exercise” and turn them into a Mass Building Power Move!

Mass Building Power Hammer Curls…

To take your regular Hammer Curl and make it a Mass Builder you have to…

1. Perform your Hammer Curls one dumbbell at a time, in an alternate fashion. This allows you to focus all your strength and energy on each arm individually. By doing your curls in an alternating fashion you’ll instantly be able to lift heavier weights then if you tried to curl both dumbbells simultaneously.
   
   
   
2. As you curl the dumbbell up, purposely keep your elbow close to the side of your body, and even pulled slightly back. DON’T let your elbow flair out to the front.
   
   
   
3. In addition to keeping your elbow pulled back, purposely lean forward slightly as you curl the dumbbell, rather then aching your lower back and leaning backwards, as is the natural tendency to do when curling heavy weights.

If you follow the 3 steps as outlined above it will make it easier to curl your arm up so that your elbow flexes at a 90 degree angle and you will be able to handle more weight then you normally could. This will take a little bit of practice to get the technique down pat, but once you get it… You’ll notice the difference IMMEDIATELY!

This little change in your lifting technique could literally allow you to curl an extra 25% more weight and still use strict exercise form. This kind of training overload will really help stimulate maximum muscle growth throughout your arms!

Give the Power Hammer Curl a try in your next arm workout and you’ll be amazed with the results. This is just 1 of the killer mass building power moves that are included in the 141 page “Blast Your Biceps” Arm Specialization Training System!

If you would like to get some more killer arm exercises and workouts for building big muscular arms, be sure to download a copy of “Blast Your Biceps”. This is a complete 3 phase mass building arm specialization training system that can help you gain as much as 2 inches of solid muscle mass to your upper arms in as little as 8 weeks. Click Here for more information and to download your copy of the program…

Try the program out for yourself risk free at: www.BlastYourBiceps.com

If you’ve been working out for any length of time than no doubt you’ve heard the debates over how many reps you should do per set in order to maximize your muscle growth…

- Some people say “high reps for cutting” and “low reps for bulking”.

- Some say “go heavy or go home” and recommend super heavy weights for low reps.

- Others like to train a bit lighter and “pump it up” and strive to keep the muscles under tension for longer periods of time.

But the question that’s on your mind right now is:
“Which rep range is the best one and which one should you use in your workouts?”

Well, there is no cut and dried answer to this, in fact you can literally make muscle gains training in all of the above rep ranges provided that you are putting enough demands on the muscle, training in a progressive fashion, and that your nutrition and recovery are adequate to support muscle growth.

But there are some general guidelines that you can follow to help you better structure your bodybuilding workouts and maximize your muscle growth. And that’s what I’m going to share with you here in this article.

Rather than randomly selecting some magic number as your rep range for all your workouts, you need to break things down and get more specific. There is really no such a thing as the one best rep range that works for all exercises. How many reps you do will vary greatly depending on the particular exercise you are doing.

For example, if you were doing deadlifts and then afterwards going to do abdominal crunches. Do you think that you would use the same set and rep pattern for both exercises? Of course NOT.

One is a heavy mass building power move, and the other is a small isolation exercise. They both work the muscles totally differently, so obviously you wouldn’t train these 2 exercises the same way and use the same set and rep patterns.

Certain exercises are classified as Heavy Mass Building Power Moves and they work better for heavy weights and low reps. These are the “meat and potatoes” exercises that should lay the foundation to your muscle building workouts.

Than you have Mid-Range Power Moves that are still basic compound lifts, but these exercises are better worked with higher reps compared to the Heavy Mass Builders.

And finally you have Isolation Moves that are used for targeting specific areas of the muscles. These exercises work better with higher repetitions, lighter weights, and very strict form.

Generally with the heavy power moves your main focus is on moving the weight. With these exercises you should strive to increase the weights you lift on a regular basis (provided you can maintain good form of course). Than as you get into the mid-range and isolation moves your main focus should be on feeling the muscles working and getting a good pump. Rather than simply trying to increase the weights you are lifting.

Some examples of Heavy Power Moves are:
(Best Used With Heavy Weights & Low Reps)

Squats:

Deadlifts:

Bench Press:

Shoulder Press:

These are big basic free weight exercises that allow heavy weights to be lifted for low reps. The classic 5 sets of 5 reps routine works really well for these exercises. And advanced powerlifters and strongman competitors will even work up to heavier weights by doing heavy triples, doubles, and even single rep sets for these basic powerlifts.

Some examples of Mid-Range Power Moves are:
(Best Used With Moderate Weights & Moderate Reps)

Leg Press:

Barbell Rows:

Dumbbell Bench Press:

Dumbbell Shoulder Press:

Barbell Curls:

Dips:

Pull Ups:

These are mid-range compound exercises that still allow for heavy weights to be lifted, but work better with moderate repetition range of 6-10 reps per set. These mid-range exercises will make up the majority of your muscle building workout program.

Some examples of Isolation Moves are:
(Best Used With Lighter Weights & Higher Reps)

Leg Extensions:

Leg Curls:

1 Arm Dumbbell Row:

Dumbbell Flys:

Side Lateral Raises:

Concentration Curls:

Tricep Kick Backs:

Calve Raises:

Abdominal Crunches:

These are isolation exercises that work best when trained with light to moderate weights and high repetitions. Ideally you would use these exercises as finishing moves and do them at the end of your workouts. The idea here is to really pump up the muscles after you’ve already completed your heavier power moves. Keep your reps for these exercises to 10-15 per set, and in some cases you can even perform higher reps (i.e. 20+ reps per set) especially with abs and calves.

Conclusion…

These exercises and rep ranges are applicable to most weight training workout programs. However, there will always be exceptions to these rules depending on the particular training program. For example, the classic 20 rep squat routine is one such example of using a heavy mass building power move for high reps. And there will be other times when you may train isolation exercises with heavier weights and lower reps, especially if you are following a body part specialization program such as Blast Your Biceps.

However, the general training guidelines for most workout programs are:
- Heavy Powerlifting Exercises: 5 reps per set
- Mid-Range Compound Exercises: 6-10 reps per set
- Smaller Isolation Exercises: 10-15 reps per set

Now even if you have your weight training program structured perfectly with the correct sets and reps for each exercise, that’s only one piece of the whole muscle building puzzle. What you feed your body is just as important (if not more important) than the actual workouts you do in the gym.

If you don’t have your muscle building nutrition program nailed down pat, than you may end up like a lot of guys who waste their time and effort busting their butt in the gym only to look the same… day after day… month after month…

And the problem is – most guys have NO IDEA they are even making these errors and that’s why they’ll never have a body that truly sets them apart from the pack. In the informative video presentation below you’re going to learn to solution to the Top 3 Nutrition Mistakes That Are Costing You Precious Muscle Gains.

“Using this approach produced the greatest gains in muscle mass ever recorded in an animal or human model of tension-induced overload, up to 334 percent increase in muscle mass with up to a 90 percent increase in fiber number!” [Antonio and Gonyea. Med Sci Sprts Exerc. 25: 1333-45. (1993)]

Of all aspects of bodybuilding training, stretching is the one part that is most often ignored and misunderstood by the majority gym junkies. It is just one of those things that seems to get pushed off to the side as not that important.

Right now when you think of stretching you probably picture a skinny yoga master twisted up in some funky new age pose…

But that is NOT the type of stretching I’m referring to here.
(“Thank Goodness!” …you say with a sigh of relief…)

Stretch Overload Training, also known as, “Extreme Stretching”, or “Stretching With Weights” is something totally different that will enhance muscle growth from hyperplasia (i.e. muscle-fiber splitting).

Stretch Overload Training will expand the connective tissue and fascia, which surrounds the muscles, and there by enable the muscles to grow bigger and stronger.

The typical static stretches that most people do just won’t cut it.
To increase muscle fiber growth from this technique you have to have kick things up a notch and incorporate Progressive Overload into to your stretching.

Just like you need to have progressive overload built in your strength training workouts or else you’ll plateau very quickly.

The connective tissues that surround the muscles is very tuff and hugs the muscle fibers tight. This can actually constrict expansion and growth. For maximum muscle hypertrophy to occur the surrounding fascia needs to be stretched and become more pliable in order to give the muscle fibers room enough to expand grow bigger.

Stretching With Weights…

Certain exercises stretch out the muscles more then others. In the case of arm training, 2 of the best “stretching exercises” are 90 Degree Angle Dumbbell Preacher Curls for the biceps,
and Overhead Dumbbell Tricep Extensions for the triceps.

With these movements you can work your arms through a full range of motion and even get a slight “stretch rebound” out of the bottom position without risking injury. This will help to not only fully stretch and activate more muscle fibers, but it will help to release anabolic hormones inside the muscle tissue.

A lot of the old time bodybuilders instinctively knew that adding stretch exercises into their workouts helped spur on new muscle growth. And even with most of today’s top pro’s they also include Stretch Overload Training as part of their routines to develop that thick full round muscle look.

By including Stretch Overload Exercises in your arm workouts you will literally be able to see noticeable improvement in your muscle fullness within the matter of a few short weeks.

I personally used this Stretch Overload Training Technique in my own workouts to help take one of my weakest bodyparts, my skinny stubborn arms, and turn them into one of my strengths.

And this is just the tip of the iceberg, in the “Blast Your Biceps” program you’ll see how to take this mass building Stretch Overload Technique to the next level, and learn some killer moves that can literally pack a solid inch of muscular mass on your upper arms in the next 30 days!

Click Here To Download Your Copy Of “Blast Your Biceps” and have
100% of the money go towards helping the Japanese Tsunami Victims.

As I’m sure you are already well aware, on Friday March 11 an 8.9 magnitude earthquake hit Japan. And this has triggered a massive tsunami which totally devastated the nation’s east coast, leaving thousands of people dead and many thousands more missing or injured.

The last I heard there are over half a million people currently homeless and living in temporary shelters. I’m sure you must have seen some of the footage about this on television and online. It’s just mind boggling I can’t even imagine how horrible this must be for the people living in Japan right now.

Now obviously I’m going to do my part and donate money to the Japanese relief efforts and try and help these people out. But I’d like to do something on a larger scale to provide even more help for those who were are affected by this natural disaster.

So this is where I need your help…

You see I’m going to hold a special promotion from March 17 to March 25 for my “Blast Your Biceps” muscle building arm specialization training system. And I’m going to donate 100% of the money generated from this promo to the Red Cross Japanese Tsunami Relief Fund.

And to kick things off I’m going to donate $1,000 of my own money along with 100% of all the money generated from this special “Blast Your Biceps” promotion.

Now I realize that this is still quite small compared to the billions of dollars in damages that have been caused by the tsunami over in Japan. But I believe that every little bit counts. So if we can all chip in together and do our part, the combined efforts will make a difference.

I’d like to say a BIG Thank You to everyone who participated in this special promotion. The money has been sent to help out a good cause!

Here are the actual receipts from the donation that was sent on March 28, 2011. The money was sent directly to the Japanese Red Cross as per the instructions on their website at:
http://www.jrc.or.jp/english/relief/l4/Vcms4_00002070.html

You can click on the images to see the full size pictures.

Note:
I blurred out my bank account number and cell phone number for obviously reasons.
But you can still see the full amount that was wired to the Japanese Red Cross.

Now a lot of people already include low pulley cable curls in their workouts, but the kicker that can really take this exercise to the next level is performing it facing away from the weight stack as shown in the pictures below…

The advantage of doing the exercise facing away from the weight stack is that you get a better range of motion. You can step forward and let the cable actually pre-stretch your biceps at the start of the movement. And because we are using cables there is constant tension on the muscles at all times, so you also get a good peak contraction in the bicep muscles right at the top of the lift.

Single arm cable curls are good to do at the end of your bicep workout as a finishing move (after you’ve already done your heavier power exercises). I’d recommend you start with a light warm up set, than up the weight and perform 4 sets of 10-12 reps per arm. Really focus on using strict form and feeling the bicep muscles stretch and contract with each rep.

I’ve posted a video clip below demonstrating how to perform this exercise below:

If you would like to get some more killer arm exercises and workouts for building big muscular arms, be sure to download a copy of “Blast Your Biceps”. This is a complete 3 phase mass building arm specialization training system that can help you gain as much as 2 inches of solid muscle mass to your upper arms in as little as 8 weeks. Click Here for more information and to download your copy of the program…

Try the program out for yourself risk free at: www.BlastYourBiceps.com

I’ve got something really cool to share with you today. It’s a chance for you to get a “head start” on your New Year’s resolution bodybuilding and fitness goals!

You see I’ve teamed up with my friends Joey Vaillancourt and Dave Ruel to deliver an absolute killer Muscle Building Combo Holiday Giveaway Contest where you can win a copy of each of these programs… For FREE!

Entering the contest is REALLY easy and it doesn’t take long, and I’ll explain exactly what you need to do to enter in just a moment, but first I want to introduce you to my friends and fellow muscle building coaches…

Dave Ruel
(author of Anabolic Cooking)

I’ve known Dave for several years now and he’s one of my best friends. In fact back in 2007 I had the opportunity to kick his ass on the bodybuilding stage by winning the overall at the Heavyweights Classic Bodybuilding Championships! He keeps challenging me to a rematch… Who knows the Hayward vs. Ruel bodybuilding rematch may take place in 2011… (we’ll have to wait and see) Anyway, Dave is the author of the Anabolic Cooking Cookbook and I have to say this is probably the single best cookbook for the serious muscle building enthusiast. It covers over 200 high protein, muscle building & fat burning recipes. And the best part is that it’s so simple to follow that even a 10 year old could make these mouth watering meals.

Even if you are clueless in the kitchen you’ll still be able to prepare top quality delicious and nutritious meals that your whole family will love. I personally use recipes from Dave’s cookbook all the time, it actually makes healthy eating enjoyable!

This is the first of 3 e-books that’s included as part of our Muscle Building Combo Holiday Giveaway! You can Click Here for more information about the Anabolic Cooking Cookbook…

Joey Vaillancourt
(author of Bones To Buff)

I’ve met Joey about a year ago, and in fact this past summer I had him on my Live Total Fitness Bodybuilding Talk Show as a special guest. Joey is a former “skinny guy hardgainer” who conquered his scrawny genetics and packed on some serious muscle mass. In fact he won the 2010 FAME Central Fitness Model Championships earlier this year. Since then he has appeared in several magazine ads and he works as a muscle building coach helping other fellow skinny Hardgainer’s transform their body’s and pack on some solid muscular mass. Joey is the author of Bones To Buff. Which is a muscle building system developped specifically to help skinny guys gain up to 10lbs of lean muscular mass in 5 weeks.

So if you are a skinny hardgainer who struggles to gain weight, Joey’s program could be the solution you are looking for!

This is the second of the 3 killer e-books that are included as part of our Muscle Building Combo Holiday Giveaway! You can Click Here for more information about the Bones To Buff program…

Lee Hayward
(author of Blast Your Biceps)

And last, but certainly not least… It is me… your muscle building coach, Lee Hayward I’m sure you probably know who I am, but just in case you are new to my website I’ll give you an overview of who I am and what I’m all about… I’ve been in the whole bodybuilding and fitness game for 20 years now! (Damn I must be getting old LOL) I started working out back in 1990 and I’ve been competing in bodybuilding competitions since 1995. In 1998 I started my very first bodybuilding website. Since then I’ve had the opportunity to help literally thousands of people from all over the world build muscle, burn fat, and get in their best shape ever! In fact I’ve even inspired the 2 guys featured above and look at the shape they’re in… The pictures speak louder than words.

One of my best muscle building programs to date is my Blast Your Biceps program. This is a complete arm specialization training system that will help you gain as much as 2 inches of solid mass to your upper arms in just 8 weeks.

The arms have always been a very stubborn muscle group for me, and that’s why I’m so passionate about over-delivering on this killer sleeve stretching mass building training system!

This is the third part of our killer 3 e-book special Muscle Building Combo Holiday Giveaway! You can Click Here for more information about the Blast Your Biceps program…

To help you kick off 2011 on the right track we’re going to give away 3 of these kick ass program combos in this special blog post contest.

How To Enter:

Just scroll to the bottom of this blog post and leave a comment telling me what your Bodybuilding & Fitness Goals are for 2011. And how you think that getting a copy of these 3 programs can help you achieve those goals.

Feel free to share some info about yourself, your background with working out, what you find most challenging, and what you feel you need the most help with when it comes to building your ultimate physique.

Try to keep it under 200 words. Leaving your comment below will be your “official entry” into our Holiday Giveaway Contest. Make sure to fill in email and name to be elligible to win.

On Christmas Eve I’ll be announcing the 3 lucky winners who will all get a FREE copy of:
- Anabolic Cooking
- Bones To Buff
- Blast Your Biceps

Make sure to submit your comments below Right Now while you are here!
You may be chosen to get an early Christmas Gift on December 24th!

Good luck, and I’m looking forward to reading your comments…

Click PLAY To Watch The Video…

A great way that you can help spur on new muscle growth in your biceps is by including negative rep training in your workouts. Studies have shown that the eccentric (or lowering) portion of the exercise is often what’s responsible for breaking down the muscles and stimulating muscle growth.

You can lower heavier weight than you can lift. So using this negative rep bicep exercise is a killer way to overload your biceps and pump them up to the max.

Give it a try in your next biceps workout!

Heavy Grips Grippers Xmas Special *Lowest Price EVER!*

Get ALL 6 Heavy Grips Hand Grippers For Only $66 (plus shipping & handling)
Regular Price: $119.70

The Heavy Grips come in 100, 150, 200, 250, 300, and 350 pound strength grippers.
This way you can train your grip in a progressive fashion and build REAL hand strength!

Get ALL 6 Heavy Grips Hand Grippers For Only $66
(plus shipping & handling)

USA Orders:

Canadian Orders:

International Orders:

Heavy Grips are ideal for anyone who lifts weights and needs a strong grip such as:

• Police, Firefighters, Military, Security, and anyone who has a physically demanding job.




• They are also great for athletes like wrestlers and martial arts such as Brazilian Jiu-Jitsu, Judo, and other grappling arts.




• Other sports that can benefit from Heavy Grippers include: rock climbing, gymnastics, tennis, racquetball, archery, etc. Even musicians like guitarists can really benefit from extra hand and grip strength.

From now until December 11, 2011 you can order the Heavy Grips Hand Grippers at this Special Low Price & get them in time for Christmas!

Well, like most things there is no “right” or “wrong” choice…
It really depends on the individual and their unique training situation.

However, I posted up a new YouTube video showing the pro’s and con’s of each bicep curl
variation, and which one I think you should use to help build Big Bad Biceps!

Check out the video clip below, and then leave me a comment letting me know what’s your
favorite bicep curl variation!

And if you’d like to get some more bicep training tips, be sure to pick up a copy of my e-Book:

“Blast Your Biceps”

http://www.BlastYourBiceps.com

This is a complete arm specialization course that can help you add as much as 2 inches to your arms in as little as 8 weeks!

For our July 15 Total Fitness Bodybuilding Talk Show I was joined by FAME Fitness Model Competitor and Author of The “Bones To Buff” program, Joey Vaillancourt.

Joey and I did a tele-conference call and discussed a lot of the unique arm specialization workouts that I have covered in my “Blast Your Biceps” program as well as some overall bodybuilding and mass building training techniques in general.

Right Click Here and choose “Save Target As…” to download the MP3 audio recording to your computer. I have to apologize in advance for the fact that the audio is a little low, so you’ll have to crank up your speakers to hear it. Also at the end of the call when we un-muted the lines for live Q and A there was some back ground static noise. But 90% of the call came through clear. We discussed some killer training tips on this call. Heck, I was even impressed with all the valuable stuff we covered here. It’s a must listen to if you are struggling with building up your skinny arms or any lagging muscle group for that matter.

Note:
Make sure to Subscribe To The RSS Feed and stay up to date
with all the newest Total Fitness Bodybuilding Talk shows.

For More Information About “Bones To Buff” Click On The Link Below: “Bones To Buff” Muscle Building Program Transform Your Body From ‘Skin and Bones’ to ‘Strong and Buff’

For More Information About “Blast Your Biceps” Click On The Link Below: “Blast Your Biceps” How To Add 2 Inches Of Solid Muscle Mass To Your Upper Arms In Just 8 Weeks!

What’s the one muscle group that gets more attention then any other and instantly let’s everyone know whether you are strong and muscular – or weak and puny?

If you said “The Arms” then you are right on the money. What makes having big muscular arms so desirable? Well, it could be because the arms are the most visible of any muscle group.

Whenever you wear a short sleeve shirt your arms are on display and people are looking. It’s human nature, when we see naked skin we just can’t help but stop and notice.

First impressions say a lot and people are unconsciously judging you by your arm development:

• If your arms are “Skinny” you look small and weak.
• If your arms are “Flabby” you look fat and out of shape.
• In either case you WON’T get the respect you deserve!

Just pay attention to this the next time you are out in public and see someone wearing a short sleeve T-shirt. I can almost guarantee that your eyes will naturally be drawn to their arms and you’ll make a split second first impression of that person based on the size and shape of their arms.

Big arms stand out and let the world know that you workout and that you are in shape. And since you can’t go out and buy yourself a great set of muscular arms, it also tells people that you’ve busted your butt and worked hard to get them. There’s a lot of respect and satisfaction that goes along with that.

And that’s why I created the “Blast Your Biceps” Mass Building Arm Specialization Program at: http://www.BlastYourBiceps.com

This is a complete muscle building training system that will allow you to gain as much as 2 inches of solid muscular mass to your upper arms in as little as 8 weeks!

Picture what it would be like to hit the beach or go to a pool party and have people stop and do a double take because you are in such good shape, and they can visually see the raw muscle definition in your arms. People will react to you differently and give you a whole new level of attention and respect when you have a big strong muscular physique, compared to the average scrawny body that everyone is used to seeing these days. I know this for a fact because I’ve been in both situations, and trust me having the big ripped muscular physique is WAY MORE FUN ! As you can tell by my pic to the right, which was taken while on vacation this past April, 2010

In fact, I want to help you to get started building your own set of muscular guns RIGHT NOW and that’s why I’m going to GIVE YOU a Free Trial of my “Blast Your Biceps” e-Book!

I’ve put together a sample trial for you that covers:

–> How The Blast Your Biceps Program Came To Be

–> S.N.A.S. “Spaghetti Noodle Arm Syndrome”

This will allow you to check out the program and see what it’s all about. Then you can make an educated decision as to whether or not you want to go ahead and try the full Bicep Blasting Mass Building training system for yourself!

You can download your trial copy right at the link below:

Right Click Here To Download Your FREE Trial Copy Of “Blast Your Biceps”.

Download Instructions:
When you “Right Click” on the link above, a menu will open up.
In Internet Explorer, choose “Save Target As…” and download the file to your desktop.
In Firefox you choose “Save Link As…”

We made the most of the little resort gym, granted it was small, but it served our needs. By doing a fast paced, high rep, circuit routine you can still get a great pump up.

It was a nice change of pace from our regular “power bodybuilding” workouts.

Note:
For the next 36 hours Dave is running a special promo on his
Anabolic Cooking Bodybuilding Nutritional System!

And as an extra Bonus I’m adding in a FREE copy of the “Blast Your Biceps” Online DVD that Dave and I filmed together. This video contains some serious heavy hardcore off-season training footage. Both Dave and I hit some of our personal best lifts in this video.

Click Here for more info…

==========================================

The “Anabolic Cooking” Nutritional System will teach you how to make your own mouth-watering meals that will fuel your efforts in building the lean athletic body you deserve!

This program is packed with more than 200 “Anabolicious” recipes that are:

• Absolutely Delicious
  
• Designed to Enhance Muscle Growth
  
• Promote and Speed Up FatLoss
  
• Healthy for You and Your Family
  
• Easy to make and can be Prepared in Minutes

Click Here to download your copy of…
“The 3 Best Bicep Training Secrets For Building Big Muscular Arms!”

http://www.BlastYourBiceps.com

If so there are certain exercises (that I’ll show you in the video below) that you can do that will force each side to handle an equal workload and help you develop a well balanced, proportioned, and symmetrical physique.

Just click on the link below to see all the videos for each category…

Chest Workout Videos

Back Workout Videos

Shoulder Workouts Videos

Arm Workout Videos

Leg Workout Videos

Ab Workout Videos

Bodybuilding Nutrition Videos