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:
- Barbell curls
- Triceps Kickbacks
- Dumbbell incline curls
- Triceps pushdowns
- 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:
- Bench press
- Military press
- Back rows
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:
- Reverse fly
- Biceps curl
- Dumbbell cross jab
- Triceps extension
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:
- Inclined bicep curls
- Javelin press
- Tate press
- Barbell bicep curls
- Dumbbell alternate curls
Avenger Scarlett Johansson’s Fitness Secret
Avenger Scarlett Johansson’s fitness secret is revealed. Find out how she stays so fit and perfect. She is definitely a major reason for the MCU’s Success.
Avengers Endgame is everything a Marvel needed. Without posting spoilers, we can say that almost all the characters got the endings they deserved (some of them bittersweet). But “a part of a journey is the end”, isn’t it?
Avengers: Endgame has reached a full week in theatres all across the globe and is gaining insane success, both critically and at the box office. The Russo Brothers made sure to give enough screen time to the founding Avengers. This includes Agent Romanoff AKA Black Widow. The actress playing BW, Scarlett Johansson is no less than a real-life superhero. Her personality, body, fitness, and physique make us believe that no one other than Johansson could have portrayed the role of Black Widow over the course of more than 10 years.
Recently, Johansson and her trainer Eric Johnson spoke to The Hollywood Reporter about the physical journey of the actress for her role. Scarlett went so far as to say that “the gift of fitness is one of the best parts about working for Marvel”.
Scarlett 34, a mother of a beautiful daughter said that she went to the gym before taking up the role of Black Widow. However, she admitted, “I am stronger and more capable now than I was 10 years ago, which is so awesome to be able to say”.
Moving to her workout routine, her trainer incorporated the following exercises:
Scarlett does not like traditional cardio so she switched to
Scarlett says that she likes doing exercises that make her look pretty, elegant, and strong at the same time.
Her trainer said that since they were trying to bring a crazy comic book heroine in reality with someone who is just a normal human being, they had to adapt many unconventional exercises too.
The duo set up specific milestones every twelve weeks like
Pull up series
Single-leg pistol squats
Push-ups with a 45-pound plate on Scarlett’s back.
In addition to an extensive workout, diet plays an important part in Scarlett’s fitness. She follows a very disciplined and strict diet plan for weight loss and fitness with intermitting fasting. Her diet for bodybuilding includes a lot of protein and almost nothing fun. She makes sure that there’s at least 12 hours gap between her dinner and breakfast.
You can also have Scarlett’s body and fitness if you drink the best drinks for weight loss. For an affordable trainer, you can be your own trainer with the help of videos available on the internet. You can also buy the best gym machines for home.
Scarlett says that if handsome money keeps coming her way, she might produce a solo Black Widow movie of her own in phase 4 of the MCU someday.
A fan can hope!
What Qualities Are Essential to Become a Bodybuilder?
If you wonder what qualities are essential to become a bodybuilder you have to read this article. Find out the secrets to bodybuilding and become a pro.
What is bodybuilding?
Many people wonder what are the essential qualities to become a bodybuilder. Those who appreciate their appearance, who want to practice or simply prefer a healthy and vital lifestyle, have many different ways of achieving this. Bodybuilding is a sport where you can consciously and actively define your body. The best bodybuilding exercises for arms and thighs make you toned and perfectly fit. Professional bodybuilders prepare specifically for competitions. Many amateur bodybuilders often see bodybuilding as part of their lifestyle. In order to notice a positive effect of bodybuilding, regular training, a balanced diet and appropriate supplements are required.
Which body types must be distinguished?
Bodybuilding is different for everybody and it is therefore important to have some insight into which body type you have and then to find a suitable diet, the right training, and suitable supplements. In addition to an iron dose of discipline, people like Arnold Schwarzenegger and Lou Ferrigno also had a good build and therefore the perfect basis for starting bodybuilding. That, of course, does not alter the fact that they have worked really hard to look so great.
Back to the different body types. We make a rough distinction between three body types and nobody has exactly one specific body type, but often a combination of two body types.
- Naturally slim and tends to lean because of its narrow bones and joints.
- This body type can often be characterized as a marathon runner.
- In a diet, it is best to take the following composition of macros (nutrients): 55% carbohydrates, 25% proteins, and 20% fats.
- Naturally wide and substantial. Often smaller than the other two types and look rather crowded due to their wide bones and shoulders.
- Often men who participate in Strongmen competitions are an endomorph.
- In a diet, it is best to take the following composition of macros: 30% carbohydrates, 40% proteins, and 30% fats.
- Looks powerful by nature and typifies with its visible muscularity.
- Arnold Schwarzenegger is a real mesomorph.
- In a diet, it is best to take the following composition of macros: 40% carbohydrates, 30% proteins, and 30% fats.
Everybody is therefore different and everyone has a certain dominant body type. Nutrition must be adjusted for this because someone who has endomorph as the dominant body type comes directly from too many carbohydrates. An ectomorph needs carbohydrates to turn on that mass. Supplements that are used also differ per body type. For example, an endomorph does not benefit a weight gainer and he would be better off opting for a basic protein shake to ensure that he doesn’t get too many carbohydrates. The mesomorph is the body type that has the best basis for becoming a good bodybuilder. This body type arrives best in fat-free mass and can therefore quickly build muscle mass.
Bodybuilding alone cannot be successfully performed by hard training. A healthy and balanced diet is of great importance in bodybuilding, even more than in any other sport. In addition to training, good nutrition plays a crucial role in muscle building and mass promotion as well as in fat loss. Proteins play a crucial role in such a diet since proteins are essential for muscle growth. Muscles are made up of proteins and recover faster when the body receives enough proteins. In the mass phase, more attention must be paid to carbohydrates. The ectomorph, for example, must include more carbohydrates and fats in its diet because this causes it to increase in mass.
A good diet is based on normal nutrition, but supplements can play an important role in this. This makes it possible to achieve the desired effect faster and more effectively.
There are various products that can be used to build muscle. In principle, a protein is suitable as a basis, where a pure whey protein is predominantly used here.
Additional products such as creatine, BCAAs, and other amino acids can also help build lean muscle. During the dry training phase, BCAA can help prevent too much muscle mass from being lost during this phase. To ensure that you are also at rest, outside training, burned fat can also help a fat burner to work off those last pounds of fat. A fat burner ensures that the heart rate is higher during the day, so there is a more constant fat burning.
Can You Take Supplements Without Exercising?
The use of supplements without regular training is not recommended. Building muscle without training is not possible. Supplementary use is unnecessary and not recommended without training. For example, the extra carbohydrates and fats that are taken through a weight gainer can be directly converted into extra fat cells without exercise.
Bodybuilding – A Conclusion
The sport of bodybuilding is not an exact science and often someone can raise their fitness and form to a higher level simply by doing. In addition, a good dose of perseverance is required. Supplements can be a valuable support to achieve optimum results. As said before, bodybuilding is not a sport, it is a lifestyle!
Best Diet for Bodybuilding
The best diet for bodybuilding is one which offers you all the necessary nutrients to stay bulked up and chiseled at the same time. Find out what to eat here.
Bodybuilding is a muscle-centric process. The muscles go through a massive change; therefore, they require a rich, nutritious diet.
It doesn’t matter if you have a career in bodybuilding or you are doing it as a choice, it is a major step. You have to adapt to a totally new lifestyle with great attention to your work out, diet, sleeping pattern, and every other thing.
In this article, you will learn the best diet for bodybuilding and muscle gain.
- Benefits of Bodybuilding and Weight Lifting
Bodybuilding has many health benefits. It requires both aerobic and resistance training.
Aerobic training regulates body fat, enhances heart health, and lowers the risk of having heart attacks and other heart diseases- the major cause of deaths in America.
Resistance training improves muscle size and strength. Better muscle strength means reduced risk of cancer, kidney and heart diseases, and other severe problems.
Apart from that, bodybuilders have to maintain a healthy diet too. This helps them stay fit- both on the outside and the inside.
- How many calories does a Bodybuilder need?
Bodybuilding requires bulking. In this phase, you need to increase your calorie intake by at least 15%.
After you have all bulked up, you will move to the next phase which is the cutting phase. Here, you will decrease your calories by 15%.
Bulking and cutting phases will go on alternately all through your muscle building journey.
- Food to Eat for Bodybuilding
Diet is an important part of bodybuilding. In addition to vigorous exercising, you must follow a disciplined diet too if you want to have the body of a fitness enthusiast.
Eating right in the right amount will give you all the calories that you need during the bulking and cutting phases. Healthy and substantial food will help you grow stronger and bigger. It will also help you recover quickly from heavy exercises and wear and tear.
On the contrary, consuming unhealthy food will result in poor health and it will also affect your bodybuilding regime negatively.
Check out the Best Gym Machines for Home!
Foods to Eat:
- Meat, poultry and fish
Products like meat and fish increase the muscle weight in the body and help in bulking up.
- Dairy products like cottage cheese, yogurt, low-fat milk, etc.
Dairy products contain all the 9 essential nutrients for the body- calcium, protein, potassium, phosphorous, riboflavin, niacin, Vitamin A, D, and B12.
- Grains like cereals, oatmeal, popcorn, bread.
Grains are rich in minerals and vitamins. They also help fight many chronic diseases.
- Fruits like bananas, apples, oranges, peaches, and berries.
- Vegetables: When you are bodybuilding, you need to consume both green, leafy vegetables like spinach, broccoli, etc. as well as starchy veggies like potatoes, corn, and more.
- Seeds and Nuts
Seeds and nuts reduce the bad cholesterol levels in the body and help maintain healthy blood vessels.
Food to Avoid
Alcohol is generally bad for the body and it is even more harmful to bodybuilders as it hinders the recovery speed of sells, inhibits protein synthesis, and decreases motivation.
- Added Sugars
Unlike natural sugar, added sugar does not contain fibers. This causes the insulin in the body to spike resulting in poor muscle growth.
- Deep-fried foods
Like fried food, processed and packed foods are also bad for your health.
If you want to take out the inner beast in you, you must follow a strict dietary and workout routine. Stay true to your goal and see the change you want!