Muscle Building: big arms

Dumbbell Workouts - What You Need to Gain Muscle at Home

Dumbbell workouts are the ideal at home workout to gain muscle. You see all sort of infomercials now days promoting different kinds of complicated contraptions. Yet what they don't tell you are that dumbbell workouts are cheaper, simpler, and much more effective for gaining muscle.

Here's what you need to gain muscle at home with dumbbells.

1. There's two choices for the actual dumbbells. First you can choose to just get a pair of dumbbell handles and an assortment of weight plates. You will simply interchange the weights on the handles according to the exercise you are doing.

You second choice is getting a dumbbell rack system, which already has all the weights included, and simply requires hitting a few buttons to get your desired weight loaded onto each dumbbell. This is very convenient and should be considered if you think you'll be switching weights frequently.

2. Rubber mat. It is a good idea to have a rubber mat which you can put your dumbbells down on in between sets. These can actually be found at auto parts stores, as well as fitness stores. This way you won't damage your flooring, and you will have a firm surface to perform your dumbbell exercises on.

3. Dumbbell Exercise Instructions. Here's the important part. There are a lot of different exercises you can do with dumbbells. It's key to get dumbbell exercise instructions so that you do the routines safely and effectively. There are a number of exercises that are incredibly effective for building muscle and if muscle gain is your goal, then these are the exercises you will want to follow.

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Teenage Bodybuilding Workouts - How to Get Big Biceps Fast

Starting a weight training and bodybuilding program is very exciting if you are in your teen years and have the desire to gain muscle fast. When I turned 13 my parents bought me a barbell with the cement plastic weights from Sears. Twenty Five years ago there wasn't the internet or many books on how to train correctly. Most of the information we got was from the bodybuilding magazines which were full of misinformation promoting routines by guys that were using chemical enhancing steroids but claiming they were big and natural from protein powder. These routines never worked because they had too many exercises, too many sets, just weren't right for someone looking to build a big foundation on their body. I wanted to get big biceps fast so I could look tougher and be strong but I was overtraining them.

A good teenage bodybuilding workout should incorporate the most basic exercises in good form with an emphasis on slowing increasing resistance to force adaption with new muscle growth. It shouldn't be loaded with fancy machines and isolation exercises. If you want to know how to get big biceps follow this simple routine to gain muscle.

Close Grip Reverse Chin Ups

This might not seem like a bicep exercise but it is actually one of the best arm building movements you can do when starting out. If you aren't strong enough to pull yourself up for a couple reps you are weak and need to strengthen up those arms. If you can only do 1 or 2 reps then follow this structure first. Do as many sets as it takes to do 15 reps. If it takes you 15 sets to do 15 reps that is fine. You are going to build strength in your biceps and back first. Once you are able to do all 15 reps in 5 sets - for example you might do 5,3,3,2,2 reps which totals 15. Keep the rest between sets exactly the same and no more than 1 minute. This will force your body to get strong fast because you will be completing the total 15 reps in a much shorter time giving a greater stimulus for growth. Once you are strong enough to complete 15 reps in 5 sets you are going to work on completing 25 reps in 5 sets. This may take you a couple months but once you can do 5 sets of 5 your biceps will be bigger and stronger.

Barbell Curls

The second bodybuilding exercise that I recommend for teenagers that want to build big biceps is the simple barbell curl. With the pull ups you were focusing on strength development with the lower reps and now you are going to focus on muscle hypertrophy to make your biceps get bigger. Pick a weight that you can do in very strict form for 12 reps. Do 4 total sets of curls to muscle failure. This means you will do as many as you can with the weight. The first set you will do 12 because you picked a weight that was right. The second set you may hit 10, then 8, and 6. Once again total the reps up. This would be 36 reps total. The next time you workout use the same weight but beat the number 36. The first set 12 reps might seem easier now and you might be able to do more but save yourself for the next sets. Do more total reps in your 4 sets each week and your arms will grow like weeds.

It's really important that teenage bodybuilding workouts incorporate constant increases in resistance with weight or the amount of reps performed total. Follow these workout techniques if you want to get big biceps and have arms that stretch out of your sleeves.

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