Eating Plans and Tips for Beginning Bodybuilders

By Melvin W. Santiago

You can only increase strength, endurance and muscle size by following a consistent training program and a proper nutritional plan. Training programs of pro bodybuilders and athletes are divided into several phases or stages with different performance objectives tied with specific nutritional requirements for each phase. The bulk of muscle development takes place during the off-season phase wherein a bodybuilder eats protein-packed small meals throughout a day.

There are other phases besides off-season and a transition from another phase requires changing the diet of a bodybuilder to match his or her objectives for each phase. It is crucial for every athlete to understand the dynamics of every training phase to come up with an effective training plan.

Off-Season Phase - As stated above, athletes in this phase are mainly concerned with building up muscles as much as possible. Luis Burke, author of the book "Practical Sports Nutrition", explains that high amounts of protein with healthy carbohydrates are essential to a bodybuilder during off season. Bodybuilders schedule their eating habits to monitor their protein intake and may even schedule their meals based on their training sessions for better results.

Hypertrophy Phase - during this phase, it is common practice to follow a very rigid eating plan that means eating every 2-3 hours - even overnight. The goal here is to eat just enough food to maintain weight and allow the body to increase strength. This is done with careful selection of muscle-building foods and healthy carbs that provide sustainable energy.

Competition Prep - most bodybuilders begin their competition preparation between 6 to 16 weeks before the event. This period may involve severe calorie restriction to reduce body fat, and maintain a schedule of sustained weight loss up to the event. The primary goal here is to lose body fat and not muscle that was built up during the off-season. This can be achieved by eating low-fat, high protein meals and coordinating meals with a consistent workout regimen.

Cutting Phase - this phase typically occurs right before the competitive event, and involves severe calorie restriction to stimulate rapid fat loss. Many bodybuilders drastically reduce their calories and rely on supplements to achieve nutritional balance. This phase may also include intensive circuit training routines and getting more rest so that the body can recover easily.

Post Competition - many bodybuilders resort to binge eating immediately after the competition since they've been on a near starvation diet for up to 6 months prior to competition. This can be a health hazard for many, especially for those that end up gaining a lot of weight in a very short period of time. Bodybuilders who want to avoid weight gain during this stage can ease themselves into a healthier eating program so that they can maintain some of the results they worked so hard for and not compromise their health in the process.

Each phase requires changing from one diet to another that it is hard for most bodybuilders to keep up with their nutritional plans. Work with a dietitian or a nutritionist to help you in developing a sound nutritional program for a successful career. - 17274

About the Author:

Natural Supplementation is a Beneficial Way To Support Your Well Being and Improve Your Performance. Stemulite is a New, All-Natural Supplement, Used by Many Bodybuilders and Athletes. People Also Frequently Report Having a Deeper, and Fuller Sleep when Taking Stemulite Before Going to Bed.

Acai Berry and Weight Loss: Where Does the Myth End and Reality Begin?

By Travis Van Slooten

What makes people usually sit up and take serious notice of this said amazing fruit is the acai berry and weight loss hype. Let's face it, losing weight is a constant struggle for many Americans. Unfortunately, many deceptive companies have also seen the high demand for weight loss products as an opportunity to cash in some quick money, and this is where all the hype about acai berry being the key to effectively losing weight begins.

Is Acai a Weight Loss Supplement?

The answer is more complicated than a simple yes or no. Acai berries will not cause weight loss on their own. There is nothing about the acai berry that causes the body to burn fat. There may be some potential for the acai berry in increase the body's metabolism, but not by an amount substantial enough to burn fat on its own. Acai berries are extremely healthy and good for you, but that does not mean they will melt the fat off of your body. Acai berries and weight loss are only linked together in an attempt to get money from people looking to lose weight.

So What Does Acai Actually Do?

As with most supplements, acai berry has potential to aid in the construction of a healthier lifestyle. Some of the healthy properties of acai include antioxidants, unsaturated fats, fiber and anthocyanins. These aspects of the acai berry can help you maintain a healthy lifestyle, but none of them will lose weight for you. Anyone who knows the first thing about weight loss will tell you that without a proper diet and plenty of exercise, you're not really getting healthy. While you may be able to lose weight quickly with some methods, unless you are making a lifestyle change, you're never going to be truly healthy.

Using Acai Berries the Proper Way

While the acai berry and weight loss link is often misused by scam companies, there are some things that you should keep in mind. First, the acai berry is a very healthy supplement and may encourage weight loss by increasing your ability to exercise or diet at a higher level. If you are simply looking to give a boost to your current regime, you may find a great deal of success with acai berry supplements.

For anyone wanting to lose weight, there are countless options available. The acai berry is being called the latest and greatest health food supplement available. And the truth is that it is an incredible berry with lots of potential. But you must be wary of ridiculous claims because if they sound too good to be true, they likely are. While there is no link between acai berry and weight loss, there is a definite potential for acai berry to help you get the most out of your healthy lifestyle. - 17274

About the Author:

Learn how acai and weight loss can work hand-in-hand! Acai may assist with your weight loss efforts. Drop by our site to find out how. We provide detailed information on this incredible berry including recommendations of companies that sell 100% pure acai supplements.

Why You Should Use Organic Fruits and Veggies During a Juice Fast

By Kate West

Two of the very best steps you can take to improve your health are closely intertwined-- juice fasting and the consumption of organic food. Organic food is grown without the use of chemicals and pesticides and is not genetically modified in any way so as to preserve the life force and highest nutritional benefit of the food. By adopting organic foods into your diet, you are giving your body a break from the constant onslaught of foreign contaminants that it is faced with day after day in the modern world. Learning how to juice fast correctly takes this one step further by helping your body reverse and heal the symptoms brought on by the consumption of such contaminants.

Your purchase of organic food means that fewer pesticides and chemicals were used in producing your food and therefore less harmful substances will make their way into your system. Considering that juicing concentrates it's components by removing the fiber and making the nutrition from the plant instantly available to your cells, juicing produce laden with toxic chemicals defeats the entire purpose of why you're fasting in the first place. Why go through all the trouble to juice fast only to inject your cells with concentrated toxicity! On the contrary, you're looking to give your body the much deserved break it needs in order to rejuvenate and repair. In this respect, incorporating organic food into your juice is perhaps the most important element in learning how to fast properly.

If you wish to dramatically improve your health by freeing your body of these toxic chemicals completely, then consider adding juice fasting as a regular part of your lifestyle. You don't have to commit to anything too intense. Short fasts can do wonders for your health. (Just one day a week adds up to fifty two days a year!) Juice fasting with organic fruits and vegetables for ANY length of time gives your body a major break from it's daily stresses, and you'll find that you quickly experience an abundance of energy and vitality as you release these toxins from your system once and for all. You'll also feel good knowing that the organic fruits and vegetables, free of the pesticides, chemicals and genetically modified ingredients of conventionally grown produce, won't be making their way back into your system by contaminating the water supply.

And there you have it. While there are many elements that go into learning how to fast properly, consumption of organic fruits and vegetables during your fast is as crucial as any. A juice fast using only organic produce will do wonders in helping your body detoxify from the pollution found in our air, water and food supply. Remember that by selecting organic food you are also supporting sustainable farming practices, which means that you're not only helping yourself, but helping heal the planet and it's inhabitants as well. This kind of symbiosis should be the basis of any health program! It just feels good!

. - 17274

About the Author:

Kate West is a Detox and Cleanse Coach located in NYC. More information about Kate and her Juice Fasting program can be found at BreakthroughFasting.com. And to learn how to break free from food issues, visit AuthenticHunger.com.

Find The Best Ways To Build Muscle Fast

By Emmanuel Palmer

Some people want a trim and tight body. Others prefer to bulk up and channel Dwayne Johnson into their workout regimen. Which one of these are you? If you are in the latter group and love a good bodybuilding workout, then read on to find great ways to build muscle fast.

Building muscle mass is both a challenging and rewarding endeavor to take on. You will need tenacity and patience in the daily rigors of ensuring you reach your weight and size objective. Many times people think that spending every spare minute in the gym is the best way to accelerate muscle mass growth. This is not only untrue but doing so can even be harmful to your body. Workout sessions should only last around an hour for 2 to 4 days a week. The days in between should be dedicated to getting you plenty of quality rest which allows torn muscle tissues to be mended and developed-an important aspect in bodybuilding.

As you lift weights, use momentum in ascend and control in descend. This increases your body's muscle mass, stamina and strength. Always check that you execute the exercises in the correct form so that you do not risk straining parts of your body. Many times you only need a shift in position to considerable improve your drills.

Beginners usually start with lower weight loads and higher repetitions. As you continue to progress, your body becomes more familiar to receiving physical stress that training gives. Constantly push your body to its maximum endurance capacity. As much as you are able, have a spotter nearby to assist you in the heavier loads. Never compromise your safety in your training even if you are in a rush to build your muscles.

Naturally, your muscles will experience soreness when you begin high intensity training-expect it like the rising of the sun the next day. If you're doing your exercises properly, this pain means you're doing it right. Do not try to exercise that particular muscle when it's still sore, train the other parts instead. Split training your muscle groups is an effective method many trainers can attest to. An example would be training your biceps and back on one day; and your chest and triceps another day. Take a rest of 1 to 2 minutes between sets.

General rule of thumb: if your aim is to lose weight, try a high aerobic training, low calorie diet; if building muscle mass is your goal, the opposite is what you want to do. Simply put, eat a lot. Check what your body type is but on average, you will want to take around 3000 calories a day. This doesn't mean it's time to throw a one man pizza eating marathon though, a sensible eating plan should still be observed. Maintain a diet rich in protein, fiber and carbohydrates. Get information on recommended supplements and protein shakes that can fill in needed nutrients in your diet.

Do not be taken in by every fad and promised benefit of fitness products and programs out there. Remember, many are the ways to build muscle fast, but you have only one body to keep. Take care of it and it will take care of you the rest of your life. - 17274

About the Author:

Emmanuel Palmer knows that to get a great body you need to be building muscle mass. get out theexperts' secrets on the best Ways to Build Muscle Fast.

How To Gain Muscle Faster With The Best Body Building Tips

By Ricardo d Argence

You will be more successful by putting more effort towards you goal. The widely accepted truth that has always been applied in most areas of life. The harder you study, the better grades you will achieve.

It only makes sense that when you spend more time in the gym the stronger and more muscular you will appear, isn't that correct? Contrary to what you might think, the answer to this question is an absolute no! In this particular area of bodybuilding, conventional wisdom is flung far out the window. Are you wondering, "Can I really get larger and stronger while spending less time in the gym?" I will say yes to that! When the muscle-growth process from its basic roots is examined, the case becomes clear.

In every way, the body is naturally geared to keep live and healthy. We feel miserable when we have not eaten or drank fluids for some time, we get a suntan because of the excessive UV rays presence, calluses are produced to safeguard our skin, etc. What would occur if we chance to split our muscle tissue in the gym? You are right if you are thinking that the muscles will get stronger and larger.

You can cause harm to your musculature if you push yourself against a resistance that is not within your muscles capacity at that time. The body recognizes this as potentially harmful and as a natural adaptive response the muscles will increase in size to protect the body against this threat. Increasing your workload every week will help your body adjust and grow.

Sound simple? Ultimately it is, but the most important thing to realize in relation to all of this is that the muscles can only grow bigger and stronger if they are provided with sufficient recovery time. Without the proper recovery time, the muscle growth process simply cannot take place.

Training with the minimum amount of volume needed to yield an adaptive response is your goal for your time in the gym. Once you have pushed your muscles beyond their present capacity and have triggered your thousand-year-old evolutionary alarm system, you have done your job. Recovery time will be increased by further stress to the body.

Some people put in more time and effort into training than they really need to do. Extreme weight training is a lot more stressful than most realize. Most people don't have a clue how to order their workout programs to produce maximum results.

You should follow these guidelines if you want to achieve the maximum gains are: 1. Train no more than three times per week. 2. Keep your workouts to one hour or less. 3. Do this for 5-7 sets for the large muscle groups (chest, back, thighs); smaller muscle groups (shoulders, biceps, triceps, calves, abs) require 2-4 sets.

Take all sets to the point of concentric muscular failure and focus on progressing in either weight or reps each week. If you truly train hard and are consistent, training more often or any longer than this will be counterproductive to your gains. - 17274

About the Author:

Stop wasting your time, effort and money on B.S. "Miracle Programs" that don't deliver results! Learn the honest truth revealed by a real Body Building expert and at last start noticing the gains you deserve.

Jessica Simpsons Workout Routine

By Jesse Regan

Jessica Simpson is undeniably having one of the best bodies in the world. Interestingly enough, this fact has made some women threw some envious glances at her body. But there is actually no way to wallow in envy because Jessicas weight loss plan is an open secret. Similar to other movie stars with fabulous bodies, Jessica embraced the concept of taking diet and highly strenuous workout routine to achieve the beautiful body she now enjoys flaunting. So if you want to be graced by her ultimate weight loss program, care to spare a few moments to read how her workout routine turned out.

The person responsible for Jessicas slimming down is no less than Harley Pasternak, a noted Los Angeles Trainer. Pasternaks fitness plan suggestion is a series of strenuous activities which are done five days a week for 25 minutes. It also involves cardio with weight training and five-phase core exercises. Aside from these activities, resistance bands and weight lifting workouts are part of Jessicas overall workout routine. This explains why Jessicas house is a home of many exercise equipment including resistance bands, treadmill, stationary bike, and dumbbells weighing 3,5, and 8 pounds. But workout routine is not the only component of Jessicas fitness plan. She also takes a not so strict diet plan that allows her to have five meals a day which guarantees that she will not be feeling deprived while on a diet.

The workout routine designed by Pasternak usually begins when Jessica mounts on a stationary bike or gets on her treadmill or elliptical machine. For five minutes, she warms up on these machines in order to prepare her body for a series of fat-burning activities. When warm-up period is over, Jessica performs a series of activities that aims to create a tip-top shape. These activities which work out the upper body of Jessica include chest files, rows, and chest pressures. The fourth and fifth days of the workout routine week are allocated for the work out of Jessicas shoulders and biceps which she shapes up by undergoing resistance bands and weight lifting workouts.

As to her lower extremities, Pasternak wants Jessica to have well defined muscles on her legs without forfeiting her feminine features. To achieve this, he suggests lower-body training exercises such as squats and lounges. These activities are not so strenuous and hardly light exercises which are just right to keep Jessicas calves from getting bigger.

As to her tummy, Pasternak aims to unleash in Jessica her beautiful abs with masculine and sexy features. This he achieves by giving the movie star ab-strengthening set of exercise. Hence, Jessica does numerous crunches that target not only the mid section but the entire core region also. No wonder that Jessica exudes a different aura which invites prying eyes to stick on her abs every time she flaunts her beautiful body on the public.

Jessicas fitness plan is hardly enticing for women who do not welcome the idea of going through physical pressures. But, this dislike will somehow fade away upon seeing Jessicas beautiful body which she enjoys flaunting to us. - 17274

About the Author:

If you like fitness tips like this, especially from people you look up to for their fit body, you can visit this site: http://fitnessofwealth.com You can get more information about body weight workout on this site.

Important Information On How To Stay Healthy

By Tina Peters

Health is a concern for all of us not just a select few. We have to remain healthy in order to live longer, stay in the best of shape and to continue doing what it is we like and love. Without our health none of us would be able to do anything that we normally enjoy or not enjoy but do for the sake of working. If we lived in an unhealthy society we would have reduced production if any at all and our life spans would be drastically reduced. If anything it is also important to stay healthy for your own reasons of not suffering or enduring unnecessary pain.

The best way to fight disease and to remain as healthy as possible is to watch what it is you are consuming and the amount of physical exercise you are in fact getting. It is generally recommended to do both of these activities to remain in the best of health. Watching what you eat is relatively straightforward.

The more you spend your life eating unhealthy and not exercising the more problems that could arise from not giving your body the proper and necessary things it needs to continue without complications. Most of the physical problems or diseases we can run into in life can actually be avoided or lessened to various extents.

The other thing to remember when talking about health is to also talk about mental health. Mental health is also as important of an issue as physical health. The two go hand in hand really. If you are ever feeling like you may be having an issue with mental health that it is highly advised to consult a mental health counselor to help work out any issues you are having.

In my opinion it is rather common knowledge on what to do to stay healthy. As long as you aren't doing unnecessary harmful things to yourself and eating healthy along with exercise you should stay in relatively good health. - 17274

About the Author:

We scoured every corner of the internet to find everything you ever wanted to know about how to stay healthy. Here is the absolute best source we uncovered, stay healthy

Discover the taste and potency of Acai Berry Juice

By Berry Walters

Acai berry juice has become a popular and a refreshing drink. Often you will see it being advertised on TV, in magazines and on the internet.

Many people ask why is acai so popular? It originates around Brazil in the Amazon rainforest and the local tribes in the region tribes have been using acai as a staple for hundreds of years. Brazilians have found ways to make acai a healthy and tasty dessert in sorbets and drinks when honey and bananas are added.

The dark purple color of the fruit and is about the size, color and shape of blueberry with one difference, the hard seed makes up the majority of the berry. The fruit and skin are often used as food. The hardened seed is either discarded or ground up for livestock feed or is made into jewelry.

The acai berry is harvested from the acai palm tree that usually grow to height of 80 feet. The fruit is then processed at the source to preserve its healthy qualities. Acai contains healthy omega oils that must be processed immediately after picking or they will spoil.

Acai also contains many other healthy benefits. Acai also contains antioxidants that may help cells against free radical damage. The most enjoyable form of acai is in juice or puree form where you can enjoy it as a drink and mix it yourself with other juices since the pure taste of acai is rather bland.

Acai can be used in recipes and mixed with many fruit juices. Acai makes a great smoothie and mixes well with grape and blueberry. A refreshing treat can be made from mixing it with yogurt, granola, honey, bananas and soy milk. Acai will continue to be popular for sometime because it has established itself as a well liked and enjoyable fruit juice. You should expect a product that is pure, organic and kosher contains no fillers or extenders. To get the best acai berry juice you may have to purchase it online since most Acai juices contain sugar, high fructose corn syrup and preservatives. - 17274

About the Author:

Want to know more about Acai Berry Juice ? There are lots of acai supplements on the market, but most of the products have very little Acai Juice in them.

How To Encourage Your Child To Accept Healthy Eating

By James Zane Johnson

Healthy eating is something that is talked about widely today. However, despite the general recognition of the importance of a healthy diet, many people still do not appreciate what is involved to ensure that they and their families constantly enjoy healthy eating.

Embracing a healthy lifestyle is best done from early childhood. The habits a child adopts with regard to their eating can often stay with them for life. Training your child to eat healthily can begin as early as the breast feeding stage. Many foods consumed by the mother pass into the mother's breast milk. It has been shown for example, that children whose mothers eat a lot of spicy foods more readily accept spicy foods as they get older than children whose mothers did not.

Likewise, if a mother consumes a diet that is high in salt or refined sugars her breast fed child will lean toward preference for salty or sugary foods also. You can start to gear your child toward healthy eating from this early stage of development by ensuring that you eat sensibly while breast feeding.

Breast feeding is important but it is once a child embarks on a diet of solid food that lifelong habits begin to form. Children can be trained to practice healthy living if they live in a family that practices a healthy lifestyle. From the beginning it is important to introduce your child to a diet that has a high content of fresh fruit and salads. Also if you have a diet that is rich in whole grains and oily fish, your child is likely to continue eating these things into adulthood.

If a child lives in a situation where the diet is full of unnecessary fats and sugars, laden with salt and over represented in red meats such as burgers and steaks, they are liable to continue eating this way when they are independent and making their own food choices. You can help your child by setting a good example by eating properly yourself.

Many parents make the terrible mistake of eating fairly healthily themselves but providing their children with a diet that they think children like. Worse still, some parents end up adopting a diet that they have geared toward their children's perceived preferences. It is very common to find a mother overdosing on pizza and fries, packet breakfast cereals and sugary deserts just because these are the things she has loaded in her grocery trolley for the children.

Parents should understand that children will grow up to enjoy healthy food if that is what they are fed from the outset. They will also grow up to enjoy the types of meals their parents eat. The trick is to eat healthily and feed your children what you are eating.

Healthy eating must become a way of life if it is to have the desired impact on general health and well being. Some people think it is sufficient to eat a healthy meal once in a while to derive the necessary benefits. This is completely false. Healthy eating must be regular, consistent and long lasting before true benefits will be felt. Adopting a healthy lifestyle is not difficult. You will find that you enjoy healthy food equally or even more than junk food once you have become used to it. - 17274

About the Author:

Visit Popular-Weight-Loss-Products.com for additional information on Healthy Weight Loss and Weight Loss Programs and Products

Work Out In Privacy With Home Gyms

By Krasen Dell

Home Gyms are gaining numbers these days. Having your personal fitness area in the comforts of your home is truly something very practical. You can do your work out anytime you want to at your own pleasure. No need for those outfits that are worn in the regular gyms. It does not what you wear as long as you feel comfortable, go ahead!

It is also important to have the appropriate fitness equipment to achieve your goal. In having a home gym, it is also a vital factor to invest on good quality tool or equipment that will last for a long time. Any part of your home can be an ideal fitness area which is accessible to any member of the family at any given time. The gears that you need can be found in some reputable shops and body building sites.

It is very rewarding to see how you have progressed in your weight program. The most important item you must have is the weight calculator. This uses your height, gender and frame size to help determine a healthy weight range for you. You can check your weight regularly as in a daily basis. Make sure you have the following things in your fitness are such as the:

Treadmill: You do not have to go out to jog or do some walking outside of your home. Rain or shine you can do powerful leg works. This is useful for exercising those leg muscles and the whole body as well.

Heart Rate Monitor: It is also important to buy a device like this that is compatible with your treadmill to attain an accurate reading. The device is for reading your pulse and heart rate. This is ideally attached to the treadmill.

Adjustable Weights: A good substitute for a dumbbell set. This comes in one portable tray that can be kept in a corner of your fitness drawer. It does not occupy any amount of large space. You can always adjust the load with your desired weight

Position Step: An ideal gear for allowing flexibility of your leg movements. It is also another gear which can be kept in a drawer or cabinet after use. You can find this gadget in any sports bar or fitness shop.

Foot Weights: These are very effective in reducing your calories. The purpose of the weights is to build strong muscles and bones of the lower extremities of your body. They are good in keeping your weight down too.

Home Gyms need exercise mats to keep you from slipping especially on a waxed floor. Always remember that when doing floor exercises mats are important. You and the members of the family are able to enjoy exercise with privacy. - 17274

About the Author:

You want to retain physical exercises as you want to stay fit and slim. But going to the fitness center will entail a lot of time and effort to go there. That is why you create Home Gyms right on your very home so that regular exercise can be accessible. Simply visit this site at http://www.homegymdeals.com to know more.

Try A Kitchen Faucet Filter For Convenience, Safety and Health

By Terry Johnston

Kitchen faucet filters are so convenient. Easy to install they make sure your tap water is fresh clean and healthy. They give you peace of mind about the water you drink and cook with.

Once you have your water filter system installed. You can fill portable travel containers with water you know is pure, fresh and clean. For a much lower cost than manufactured bottled water.

The greatest convenience of having access to truly pure, clean water whenever you want it.

Once you start cooking with filtered water you will be surprised by the compliments from friends and family about tea, coffee, homemade soups and sauces, still using your goo old recipes. The only difference? You are now cooking with fresh, clean, pure water.

Don't think all kitchen faucet filters are the same. There not and they are not all designed to do the same job. Hyperbole can surround any product, not just water filters. Often the most expensive portion of a product is the advertising. It can be difficult to separate fact from fiction.

A water filtration system for tap water--to be useful--must remove lead and chlorine at the very minimum, but you will want and expect more than that. The system you want will remove all harmful elements from the water, without "sterilizing"it by removing all the health giving minerals. Fortunately for us the law is such that only proven results can be advertised for a water filter system.

A kitchen faucet filter will take out the contaminants and keep the healthy minerals and do it for a great price. All you need to do is choose the right one for you.

You are reading this because you have been searching on the internet for the information you need to make the right choice for your family.

For more in depth information about great kitchen faucet filters, please visit my Web Site. - 17274

About the Author:

Terry Johnston is head researcher at Healthy Clear Water Site with an intense interest in products that will help enhance people's health and beauty. He searches the internet for superior products and services. For more information please visit Terry's Web Site Healthy Clear Water Site now!

Bodybuilding and Your Biceps

By Ryland Greg Brown

Biceps are one of the smaller muscle groups, they don't need the same rest period as the larger muscle groups like the quads or back. It is important to build up gradually, making sure that you develop your back muscles enough to carry the extra workout. Don't do this exercise too quickly, or build up the weights too fast.

The fundamentals to bodybuilding your biceps is the repetitions, rather than extreme weights. Working out with too heavy weights will make it hard to do the repetitions you need, which is not a good thing.

Another important factor is recuperation. Muscle builds when it is resting, not during training when it is being broken down. You need to give the biceps muscle enough time at rest to build itself to the max. One of the most important parts of recuperation is getting eight hours of good sleep a night.

Bicep exercises are satisfying because you can really see the muscle working. It is best to train the biceps together with the triceps, it is always good to work muscles on opposite sides of the body.

For bodybuilding your biceps, you usually use dumbbells, but muscles don't know whether the stress is being applied by free weights or a machine. Muscles respond only to the level of stress being placed on them.

Dumbbell curls are one of the easiest weightlifting exercises you can do and after a few repetitions you will feel your biceps being toning.

To make the most of your bicep workouts stand with your back straight, with the barbells in your hands, palms towards your sides. Take deep breaths from lower down in your lungs, not from your chest. Focus on your breathing, this can make a big difference.

Slowly pull the dumbbells up towards your chest, keep your elbows tight in next to your body. Don't get in a hurry, the slow pull on your muscles is what works best. Breath out fully, all the way to the bottom of your lungs.

Rotate your wrists so that when the barbells get to you chest they are facing the chest comfortably. Hold this for a couple of seconds before you let the weights down. Let the dumbbells down slowly. Take a breath in from the lower part of your lungs rather than at the top of your chest. Do up to 15 to 20 reps. Gradually increase the weight so you can gain strength without doing damage. Ryland Greg Brown - 17274

About the Author:

By Ryland Greg Brown, visit Building Muscle also visit Bodybuilding and Your Biceps.