Tag Archives: Bodybuilding

Do This One Exercise To Get Massive Biceps



Build pure ripped muscle:

What’s up,

It’s Mike Chang with sixpackshortcuts and today I’ve got this one exercise that will help you build FULLER BICEPS. Even if you have a lot of good size, but want to shape them out more and really get that peak to pop out, you have to do this exercise. And it is: Incline Dumbbell Alternating Curls. Tricks like this can help you get the most out of your workouts and they can also get you well on your way to the ripped muscular body of your dreams.

Video breakdown:

0:27 – 3 Things to remember with this exercise:
#1) Extreme Range of Motion
#2) Increase Time Under Tension
#3) Modified Angle

0:35 – Extreme Range of Motion:
What I mean by this is when you’re doing a bicep curl, instead of just going up then back down you need to try to go as far as you can in each motion. You need to think about your whole bicep and try activating all muscle fibers from the top all the way to the bottom.

Most guys don’t work the whole bicep by missing extreme range of motion. It doesn’t matter how much you’re curling, if you’re not activating all of your muscle fibers, then they aren’t doing the work and no progress is being made.

2:26 So this Extreme Range of Motion allows you to:
– Activate more muscle fibers, which basically results in building more muscle AND
– Isolate the biceps to prevent cheating

2:37 No Rocking – aka “Disco Dancing”!

When you cheat and rock back and forth you’re using a lot of momentum, pretty much allowing your other muscles to do the work for your biceps – NO GOOD

2:59 Doing an incline position helps to eliminate that problem – here is the movement:
– Sit back on an incline bench with open palms
– Curl up then back down, remember that when you come down you’re not just resting you’re locking your triceps

3:19 Hold your down position tight – Palms are open and you’re triceps are locked as you curl the other side up and bring it back down then locking in that arm’s down position while you alternate to your other arm.

By doing that you’re activating those muscle fibers and eliminating any type of cheating or rocking.

3:43 – Increasing Time Under Tension:
The longer the time under tension (TUT) the more work your biceps do. You’re increasing the TUT the moment you have your palms open and the moment you lock your triceps. In doing this you’re forcing constant stress on that muscle, which allows you to do more work in less time.

So, say your set lasts for 30 seconds for both arm but you’re resting in between, then you aren’t getting a full 30 seconds worth of work in each arm, more like half of that which is only 15 seconds. If you want bigger biceps you’ve got to make them do the work!

5:22 – Modified Angle:
Typically people curl just up and down, but this incline position puts you at a new angle that allows you to break plateaus by stimulating your biceps a lot differently and in a way you aren’t used to.

6:07 Here’s the CATCH to these 3 tricks: You will need to LIGHTEN up your typical weight.

Using too light of weight will not get you bigger biceps, but in using this technique expect to use lighter weights to achieve the correct form and work the ENTIRE muscle.

6:57 So, in the bicep workout that I will be posting in a couple days, that’s why we will start with the 5 sets of the Incline Dumbbell Alternating Curls, this will get your muscles activated before moving on to the 8 sets of heavy-heavy barbell curls, which will build your mass and then super setting that with Incline Dumbbell Curls again, but this time with both arms.

7:35 If you guys have any questions about this please let me know in the comments section below, I want you to grasp this idea of muscle activation and mass building.

7:58 Remember: If your muscle fibers aren’t activated, then you’re not going to work them! This concept is for EVERY exercise you do, you don’t want your other muscles compensating, our goal is to work the muscles we want to work.

I hope this video helps you out!

And if you want to know how to build muscle fast use this “new style of training”:

I used to think that I would never be able to pack on muscle, but there was no way I was giving up on my goal. I pushed hard and made it my priority to find a way to do it. And it all changed for me when I found this one “new style of training” that made getting massive gains easy. Now I have the ripped muscular body of my dreams.

Could this “new style of training” be the one thing that is missing in your workouts?

You deserve to know:

Train Hard,

-Mike

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Complete Tricep Gym Workout Routine! BBRT# 8 (Hindi / Punjabi)



A key component in getting bigger arms is to train TRICEPS more than Biceps, as tricep is a bigger muscle in comparison to bicep.

Always start of with a warm up exercise such as pushups or dips, then move on with the workout.

Avoid swinging while doing arm exercises and watch your back and elbows.

Let the gains BEGIN!

Aim for quality sets with proper posture and form.

Learn, Comment, Like & Share!

Make sure to share this video!

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Shoulder-Gains Workout | IFBB Pro Jake Alvarez



Overcomplicating your shoulder training is a surefire way to end up on the disabled list. Keep it simple, intense, and strategic with IFBB pro Jake Alvarez’s 4-move shoulder routine!
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Four moves of four working sets, plus one all-out burnout set—that’s all IFBB physique pro Jake Alvarez says you need to build impressive, balanced shoulders. Even more surprisingly, three of the four moves focus on the rear delts and upper back. Why? Because that’s where most of us are severely lacking—and setting ourselves up for future injuries.

According to Jake, this shoulder workout should take no more than 30 minutes. Whether your goals include putting big weights overhead or just stretching the boundaries of your T-shirt, give this routine a ride for the next few weeks and build a healthy, strong foundation for future growth!

| IFBB Pro Jake Alvarez’s Shoulder-Gains Workout |
1. Seated Dumbbell Shoulder Press – 4 working sets of 8-12 reps, plus 1 burnout set to failure Seated
2. Rear-Delt Fly- 4 working sets of 8-12 reps, plus 1 burnout set to failure
3. Face Pull – 4 working sets of 12-15 reps, plus 1 burnout set to failure
4. Reverse Pec Deck – 4 working sets of 8-12 reps, plus 1 burnout set to failure

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10 BEST Foods To Add MUSCLE Mass FAST!



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In the quest to attain a Greek god-like physique, you need to workout, rest, and eat! In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, Pete & Pedro and Fashion Anchor says that all calories are not created equal with the quest for muscle mass. These are Alpha’s opinion. What is your favorite body building food?

Foods to Build Mass

1. Eggs – best bang for your buck. They’re affordable, great snack, and all 9 essential amino acids.
2. Lean beef – one of the best foods to put on serious quality size
3. Chicken breast – protein-packed option and a medium breast is the perfect portion
4. Cottage cheese – low fat or no-fat is super easy to grab. It’s casein protein, a slow digesting protein. The downsides are the dairy and sodium
5. Fish – cod, salmon, and tilapia are Alpha’s favorites.
6. Avocado – you need the fats for body functions
7. High quality protein powder
8. Oatmeal – low on glycemic index, keeps you feel, and high in fiber
9. Sweet potato – one of Alpha’s all time favorite foods, lower glycemic index than white potato
10. Whole grains – brown rice, quinoa, wheat berries

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How To Build Muscle for Beginners



How I got muscular fast:

What’s going on guys,

It’s Mike Chang and today I want to talk about some advice for beginners who want to build real muscle. The truth is, beginners make mistakes and so listen up as I’m about to help you better understand how building muscle works.

Alright, let’s discuss this so you can put these ideas into practice immediately to get the muscular body you’ve always wanted, faster.

Video breakdown

0:41 What should I do to build muscle in a certain area?
– Honestly, you doing anything is better than you doing nothing.
– You don’t have any weights or a gym membership? Do push ups if you’re looking to build your chest, for example.

1:35 Now I’m not saying that any exercise you choose to do will be the BEST exercise.
– This all depends on you as an individual and how your body will respond to different movements.
– What works for one person may not work for another, you have to find it.

2:37 Let’s say you want to build:
– Arms: do curls
– Chest: do bench press
– Legs: do squats
– Back: do pull ups
– Shoulders: do military presses
– Triceps: do skull crushers

3:11 Those exercises aren’t magic, they may not even work best for you.
– Here’s the difference, it’s all about HOW you do these exercises that determines the results you get.

3:40 For example, your hand positioning matters when doing different exercises.
– Also, your range of motion and all over body position matters.

**There are so many different answers and that’s where it gets interesting!

4:51 The different variations and different ways of doing everything is really based on what you’re trying to work on and focus on more.
– So, start with the most basic variation of a certain exercise then adjust that as you get stronger and as your needs change.

5:20 You can start worrying about that later on, if you’re just getting started then you need to crawl before you walk.
– Make $100,000 before you can make your million!

5:41 If you take only one thing from this video:
– Just take action, get started!
– Pick a muscle group, pick an exercise and just do it!

**I’ve just told you that there is no perfect exercise for you, so you don’t need to worry about being perfect from the beginning.

7:02 Key points:
– Pick your exercise and just get started.
– I named a bunch at the beginning, so pick one of those.
– 6 months down the road then you can ask about variations, but before then it can just be too confusing and easy to over think.

I hope this video serves you well and motivates you take action! Come back and check us out for more tips, tricks and exercises – and as always leave your comments below to ler us know what you think.

Want to know how to get ripped, fast? Here you go:

I didn’t have the muscular, ripped body I have today. I failed so many times I lost count and it wasn’t because it was hard, it was because I didn’t know what I was doing and made it more difficult for myself. Once I figured out this “trick” that makes putting on ripped muscle easy, I got the ripped, muscular body I always wanted.

Could this “trick” be the answer to your fitness problems as well?

Watch this video to find out for yourself.

Train Hard,

-Mike

If you enjoyed the video, make sure you share this with your friends on Facebook.

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