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Bodybuilding

Arm Muscle Building for Women and Men

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We all have our Leg Days and Arm Days at the gym. The normal conception is that on a particular day, we work upon that specific body part only. But is that enough?

To be precise, our arms constitute two main muscle groups- biceps and triceps. Since you want to build your arms, you need to cover every aspect of arm muscle gains.

Learn the Anatomy of Arms

The muscles in the front part of the upper arm are called biceps. They are engaged through a motion known as elbow flexion. This is done by bending the elbow; thus, decreasing the angle between the upper arm and forearm.

The triceps are divided into three parts. The back of the upper arms constitutes the triceps. This section of the arm is worked upon by performing elbow extension which is the opposite of flexion. In simpler words, triceps are worked up with straightened arms.

Now you know that in order to get toned arms, you need to work in two different ways.

Decide the Right Exercises

After studying the anatomy of arms, you are sufficiently physical literate. We believe that with a little bit of extra knowledge, you can choose the right exercises but in case you need some assistance, here is a list of exercises that you can perform to tone your arms and give them a better shape:

  1. Dips
  2. Barbell curls
  3. Triceps Kickbacks
  4. Dumbbell incline curls
  5. Triceps pushdowns
  6. Twist curls

There are many bodybuilding tips which can make your bodybuilding program interesting and enjoyable. Look out for such bodybuilding workouts in our other blogs.

Work Upon Your Entire Body

Secret Tip: Heavy lifting for arms boosts growth hormone and testosterone levels in the body. This increase helps you build and shape muscles throughout your whole body.

Therefore, you must make certain that you make the most out of this time and work upon your overall bodybuilding. To maximize the effect, work upon the muscles and multiple joints at the same time.

Include the following exercises in your workout routine:

  1. Bench press
  2. Military press
  3. Back rows
  4. Pull-ups

Give Rest to Your Arms 

Agreed, that in order to build arms, they are needed to be worked upon a lot. But if you keep on pressurizing your arms and hands without giving them rest, it might result in serious injury or muscle rupture.

The best way to work your arms is by doing it on alternate days. The break will give your muscles time to heal and gain strength. However, if you feel immense soreness or fatigue, take one more day off from arms. Your bodybuilding workout plan should be both intense and relaxing. With the right plan and healthy bodybuilding foods, you can achieve your desired results sooner than expected.

Muscle Building Workouts for Women

Women contain lesser fat in the upper back and shoulder region than in the rest of the body. Therefore, it is easier to learn how to gain muscle mass fast in females.

Perform the following exercises and take the right muscle building supplements to get toned arms:

  1. Reverse fly
  2. Biceps curl
  3. Dumbbell cross jab
  4. Triceps extension
  5. Plank
  6. Push-ups

Muscle Gain Workouts for Men

Men need big and bulky arms. If you want to know how to build muscle fast with the correct exercises and muscle building food supplements, perform the following workout routine:

  1. Inclined bicep curls
  2. Javelin press
  3. Tate press
  4. Barbell bicep curls
  5. Dumbbell alternate curls
  6. Plank
  7. Push-ups
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Bodybuilding

Preparation Guide for Your First Bodybuilding Contest

The preparation guide for your first bodybuilding contest has all that you need to know about winning the most important content of your life.

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We all are in awe of muscular bodies and are inspired by the greatest bodybuilders of all time. If you are motivated enough to take part in a fitness competition, you must prepare yourself thoroughly. Therefore, you must follow this preparation guide for your first bodybuilding contest. Here, I will tell you all that you need to do in order to win your first ever contest.

Follow a Diet Chart

Since you have decided to participate in a championship, I assume that you are already into bodybuilding. But now, you must also start focussing on your diet. To begin with, you must eat a protein-rich diet to repair your ruptured cells. A healthy and good diet is very essential to build your body.

According to the Preparation Guide for Your First Bodybuilding Contest, you have to take care of two aspects:

  1. Weight loss
  2. Muscle building

Therefore, your diet should be such that it is both a weight loss diet and a bodybuilding diet. Determine the number of days left for your contest and your body goals. Then plan your diet accordingly.

Perform Mixed Exercises

Of course, your priority is bodybuilding; therefore, you will perform the best bodybuilding exercises for your thighs, arms, and abs. But, you should also include cardio, yoga and other exercises that work on your body from all directions. Bodybuilding is not just about bulked up muscles. It is also about the overall fitness of the body, internally and externally. Hence, you have to keep your mind, soul, and body totally fit for this upcoming contest so that you are prepared for the toughest hurdles.

Do Not Experiment

A very important tip mentioned in the Preparation Guide for Your First Bodybuilding Contest is that you should not experiment with anything new when you are on a deadline. Once you set foot in a big competition, you may find people such as your friends or other fitness buddies who will suggest a new form of exercise or a unique diet help you build your body. However, this is not the right time for you to explore.

You can try out these new methods and tricks when there is no competition on the line; however, if any event is due, try to work upon the skills that you already know and are confident about.

Learn the Right Poses

This is technically a pro tip in the Preparation Guide for Your First Bodybuilding Contest. Giving the right poses is an essential part of being a successful bodybuilder. If you have a tough and chiseled body but you don’t know how to flaunt it correctly, you won’t be able to make full use of it. Therefore, learn how to pose in a way that your best attributes are visible. Your poses should be such that they show your strength, muscles, power, posture, and flexibility. You should come out as a bodybuilder with a strong personality inside out.

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Bodybuilding

Effective Diet Plan for Men

An effective diet plan for men is one that lets them stay active and energetic along with enabling weight loss and bodybuilding.

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Do you want to build muscle mass or lower your fat percentage? Then a good diet is essential! Many people think that they eat healthily, but in practice, their eating habits do not seem to be completely aligned with their goals and needs. For building muscle mass, a calorie surplus is important, while for dry training you need to get fewer calories than you consume every day. In addition, macros are also important. Have you ever looked critically at the distribution between proteins, carbohydrates, and fats? You see, there is a lot involved with an appropriate eating schedule. Here at FitnessCreek, you will get many blogs and write-ups that will help you to achieve your fitness goal. Stay Updated!

The Right Food for Your Goals

Are you a man hunting for your best body ever? Learn exactly which food fits your body and goals. Five factors are important for the effective feeding schedule and daily diet menu. This way we can ensure that the nutritional advice fits well with your body.

  1. Sex
  2. Age
  3. Weight
  4. Goal (muscle building/fat burning)
  5. Training frequency

Nutrition Plan Muscle Mass Building

Are you bulging and would you like to build more muscle mass? Then it is important that you eat more daily than your body consumes. By eating above your daily calorie requirement, your body will use the nutrients for muscle building. However, you cannot just eat everything that you feel like. It is important to follow a good distribution between proteins, complex carbohydrates, and healthy fats. With an effective well-planned diet and eating schedule you learn exactly what you need in a day and you get a perfect example of a daily menu for building muscle mass!

Lower / Cut Fat Percentage

Lower your fat percentage before the summer? When you have a lower fat percentage, your muscle mass comes forward better. Do you want to lose fat? Then it is important that you eat fewer calories per day than you consume. But this does not mean that you can just delete meals. It is especially important for dry training that you get enough good protein, choose the right carbohydrates and focus on the important unsaturated fatty acids. Are you not eating enough? Then you will also lose muscle mass.

Customized Feeding Schedule?

A well-planned nutrition schedule for you gives more insight into what you need to eat to become more muscular, fitter and dryer. The sample day menu is tailored to age, height, weight, and activity level.

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Bodybuilding

Top 5 Bodybuilders in the World of all Times

The top 5 bodybuilders in the world of all times are very inspiring and motivating. They worked hard with dedication and patience to achieve their goal.

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BODYBUILDING IS AN ART AND BODYBUILDERS ARE ARTISTS!

Many people aspire to become bodybuilders. However, it is not an easy journey. But with the right blend of passion, dedication, hard work, and patience, it is not impossible.

In fact, many great men have already proved it and this article is entirely dedicated in their honor.

Find out the top 5 bodybuilders in the world of all times.

Kevin Mark Levrone

Kevin Levrone, born on 16th of July 1964 is a professional American bodybuilder. Levrone is considered as one of the best bodybuilders in the world. Not only is he a bodybuilder but also a blogger and a musician. He is an IFBB {International Federation of Bodybuilding and Fitness} professional bodybuilder. He has brought many laurels to his country. He has won 23 pro shows, holding the record of the most wins as an IFBB  professional. He performed lower reps, compound base exercise, higher sets, heavy metal exercises, push-pull split. He followed a strict diet. He incorporated fats and proteins in his diet.

Frank Zane

Frank Zane is a former American bodybuilder and an author. Zane is also known as the ‘best-built man’. He is a three-time winner of Mr. Olympia {1977-1979}. Because of his immense focus on his symmetry and body proportion, his physique is considered as the greatest in bodybuilding history. He was inspired by reading a muscle-building magazine in his childhood since then, he started to train himself. Frank performed lights as well as heavy training and exercise. He followed a very nutritious diet

Bob Paris

Bob Paris was born on December 14, 1959, is a former professional American bodybuilder. He is also a writer, an actor, public speaker, and a civil rights activist. As a professional bodybuilder, he participated in IFBB Mr. Olympia many times. He has written many books and magazine on bodybuilding and muscle building.

According to Paris-

“As you establish your fitness priorities keep in mind that the whole process of taking better care of yourself should stem from a healthy respect for not only your general individuality but also your specific body. It’s the only one you will have throughout your lifetime. If you spend your life detesting it and treating it badly, your quality of life inside it will be greatly diminished.”

Bob focused more on fruits and vegetables. According to him, a diet is incomplete without having fruit in it. He considered fruits and vegetables as dietary stabilizers. They are also important in digestion and assimilation.

Arnold Schwarzenegger

Who can forget the iconic movie- Terminator and the great actor- Arnold Schwarzenegger?

Up next in the list of the top 5 bodybuilders in the world of all times is Arnold, a former professional bodybuilder. He is a politician, actor, businessman, author, and filmmaker. Arnold is the recent republican governor of California. He has also served as the 38th Governor-General of California from 2003 to 2011. He has won many bodybuilding competitions. He was awarded Mr. Universe at the age of 20 and went on winning the title of Mr. Olympia many times. He gained fame as a Hollywood star by doing a number of super hit films. He worked in terminator 2, judgment day etc.

Jay Cutler

Jay Cutler is one of the top 5 bodybuilders in the world of all times. He is a four-time winner of the title of Mr. Olympia. He began bodybuilding at the age of 18. He mainly focuses on the bodybuilding exercises for arms and thighs. He strongly believes that fitness should be both external as well as internal. He was inspired by his personal trainer to become a professional bodybuilder. Since then, he started working on his abs as well as the rest of his body to achieve his ultimate goal.

Thus, we see that if we eat the right food for bodybuilding and workout regularly. We can get the muscular body of our dreams too. Begin with easy bodybuilding exercises and take a step forward towards your dream every day.

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