How to Get Huge Arms!

Anyone who ever picks up a weight soon develops the desire for a set of massive arms. It’s nearly unavoidable. Within a week after their first workout most guys are start for searching the secrets of how to get huge arms during every spare moment they have. Nearly everybody loves to stretch their shirt sleeves or even cut them off. Unfortunately, many people go about their arm training all wrong.

One of the biggest mistakes you can make when training for big arms is using the wrong exercises. Kickbacks and concentration curls will do very little to develop a set of impressive guns. If you really want to know how to get huge arms, use my top ten biceps exercises and your arms will be exploding with new growth in no time.

Biceps:
Close Grip Chin Up- This is the king of biceps exercises because it allows you to use the most weight and move your body through space. Any time you can move your body through space, instead of just moving your limbs, there is a higher level of neuromuscular activation which leads to greater muscular development.

Barbell Curl- As far as isolation movements go, this is the best one there is when it comes to building big biceps.

Dumbbell Curl- Another isolation movement that is nearly the equivalent to the barbell curl. The added advantage is that when you can no longer complete another rep you can stop doing them simultaneously and switch to alternate curls to cheat a few more reps out.

Incline Dumbbell Curl- The added stretch here makes this a very effective bicep building exercise.

Hammer Curl- These target the brachialis muscle, which, when developed, can add a great deal of mass and thickness to the upper arm.

Triceps:
Parallel Bar Dip- You wanna know how to get huge arms? Train your triceps hard. Although everyone focuses on the biceps, the triceps actually make up 2/3 of the upper arm and can really make your arms look enormous if you train them properly.

When it comes to proper triceps training, there is no better exercise than the parallel bar dip. Again, this is an exercise where you are moving your body through space instead of just moving your limbs. If you need proof of the effectiveness of dips you need to look no further than the incredible arm development of male gymnasts.

Close Grip Bench- This is another compound movement which will pack slabs of muscle on the triceps as it allows you to use a ton of weight.

Half Range Close Grip Bench Press aka Lockouts- This exercise is done by setting the pins in the power rack so that they stop the bar about a third of the way down from the top. This greatly overloads the triceps and allows you to use extremely heavy loads. The end result is that you will build huge horseshoe triceps.

Angled Bar Pushdown- I prefer the angled bar to the straight bar for pushdowns because it is much less stressful on the wrists and much more comfortable to handle heavy weights with. This is a highly effective isolation movement which is pretty easy on the elbows; a rarity for isolated triceps exercises.

EZ Bar Lying Triceps Extensions- This is another highly effective isolation exercise for the triceps. Unfortunately, this exercise can lead to elbow problems. For this reason it should be used less frequently than the others and the reps should be kept a bit higher; preferably in the 8-15 range.

Stop wasting your time with any arm exercises that are not on this list. Use the ones listed above and hit them hard and heavy. You won’t be asking anything else about how to get huge arms if you do that.

For specific set, rep, rest and frequency recommendations as well as months of workouts and other priceless information that will show you exactly how to get huge arms, check out http://www.tudefitmusclesecrets.com

5 Abdominal Exercises You Have Never Heard Of!

You have never heard of these abdominal exercises - but you'll be glad you found out about them.

The Best Ab Exercise for Obliques?

What is the Best Ab Exercise for Obliques?

When most people think six pack abs, the best exercise for
obliques, and losing belly fat, they think about long boring cardio
workouts and hundreds of crunches. Fortunately, that isn't what it
takes to get a beach body belly and sexy oblique muscles.

In fact, there are many exercises better and safer than crunches.
After all, crunches involve spinal flexion (rounding forward), and
research shows spinal flexion can lead to herniated discs.

This information has lead me to a long and exhaustive search for
safe and effective ab training.

Last week I stumbled onto a new study supporting my "ab crunch ban"
and my preference for exercises such as the Side Plank. In this
study, researchers examined six common ab exercises performed by
120 subjects to see how hard the muscles were working.

Reference
J Orthop Sports Phys Ther. 2008 Oct;38(10):596-605.Related Articles
Changes in deep abdominal muscle thickness during common
trunk-strengthening exercises using ultrasound imaging.

When compared to other common ab exercises, the Side Plank and the
classic Abdominal Crunch exercises both resulted in the greatest
change in muscle thickness for the Transverse Abdominis and
Internal Oblique muscles, meaning they were contracting the muscle
more than the other exercises.

However, because the Side Plank does not involve spinal flexion and
because it builds abdominal endurance (previously found to be
associated with less low back pain), the Side Plank exercise wins
this head to head battle hands down and is the best exercise for
oblique muscles.

If you are looking for a new move to add to your total body fat
burning workout, do a 15 second Side Plank hold per side if you are
a beginner. For advanced core strength, hold for 45 seconds per
side.

Click here to learn more about the best bodyweight abs exercises: Ripped Abs

Exercise Digest

You will want to head over to Exercise and read a little about why you should visit the exercise blog and make a habit of returning often.

Yes - it is different from this blog. The page I am sending you to just gives you a quick overview.

It's Time to Get Serious About Losing Weight

It's time for you to get serious about losing weight and getting yourself into the best shape of your life.

Stop messing around! If you really are serious and you want to lose weight, you are going to need to Grab Your $1 Trial now.

* Firmer abs, butt, arms and thighs...
* A flatter stomach...(even a rock-hard 6-pack)
* Feeling energized all over...
* Strutting in jeans, shorts or a bathing suit...

This is the real deal and it cost you a buck to see for yourself.

12 Weeks to Success!

Ultimate Killer Abs Routine

The Ultimate Killer Ab Routine (giant set)

1. Hanging straight leg raise 15-25 reps

2. Hanging knee ups 15-25 reps or do as many as possible

3. Hip lift 15-25 reps

4. Reverse crunches 15-25 reps

5. Weighted supine crunch 15-25 reps

6. Bodyweight crunches 15-25 reps

Wanting to Run but Not Wanting to Run

Confused? Hahaha. I know. I thought about this yesterday during one of my runs.

Many people would like to bring running into their training program but it is just so hard at times to get through a run. Especially in the beginning.

What you need to understand is you can ease into running. When you are walking, start to run for a short period until you begin to breath hard, then walk again. Many never get beyond this stage. That's fine. If you walk briskly and incorporate small periods of running, you will gain more from it then simply walking steadily.

The reality is as you continue to do this, you will find it will start taking you a little longer to run out of breath.

My niece began this way and now she is passing me up as to the number of miles she puts in running during the week. She is now doing road races as well. Now you don't have to set this as a goal or anything but my point is - your aerobic condition will begin to improve and, as it does, you may find yourself running a little more and enjoying it a lot more.

Bringing Negatives Into Your Weight Training

I just started using these for my biceps curls and tricep curls. I'll explain how to do them doing a curl with a dumbbell, and you can come up with ways to incorporate this into some of your other lifts.

OK. Grab a heavy dumbbell and sit down so that your thighs are about parallel to the floor. Your elbow will rest on the inside of your knee - these are referred to as concentration curls. You are holding the dumbbell near the ground and this is the starting position.

But we are going to focus on lowering the dumbbell. Ready?

Start with your right hand curl. Use your left hand to help raise the dumbbell from the floor, curling it to your cheek. Now let go with your left and and slowly lower the dumbbell to the starting position. Again use the left hand and help curl the dumbbell. Lower. Repeat to exhaustion, then do the same with the left arm.

I then rest about a minute and repeat. Do 2 - 3 sets to exhaustion. In the beginning, limit yourself to a single set.

This allows you to use a heavier dumbbell than usual so your arms really work to handle this. Heavy weights build muscle. You are going to get a great pump. Believe me, this works!

Working the Abs

Abdominal exercises help you tone the abs and get that 6 pack look everyone wants but so few achieve. I'll give you a tip in this article that will make abdominal exercises more effective for you and really target the waistline.

Abs exercises alone will not get rid of the excess fat around the midsection. Cardiovascular exercise, along with a sensible diet, will achieve that. The abdominal exercises, on the other hand, will develop the muscles in the ab area and will tighten the midsection. You will look slimmer in the abs and , once you lose the fat in that area, the elusive six pack will start to become evident.

Hey, a chiseled midsection is probably not attainable by everyone. To get that chiseled look, you will be doing a lot of abdominal exercises, probably daily, at least until you lose your tummy and get that tight, firm look.

Rest of Ab Article

3 Effective Exercises to Work the Abs

Turbulence training is a way to make your workouts shorter, yet more effective.

Click for your free report Turbulence Training

How to Lose the Most Fat and Build the Most Muscle in 30 Days

A lot can happen in 30 days.

The dream of everyone who trains is to lose maximum fat and build maximum muscle in the shortest period of time possible. While it is definitely possible to both lose fat and gain muscle at the same time, in my experience, the best results come from concentrating on one major goal at a time.

Let me put it this way: to lose fat, you need a caloric deficit. To build muscle, you need a caloric surplus. If you try to do both at the same time, you may just remain exactly where you are!

So the question before us is - how do we maximize both fat loss and muscle gain, two very much opposing goals, in only 30 days?

Read the rest of this article at Exercise Tips

It Takes a Combination to Get Healthy

Nutrition and physical activity go together like bread and
butter for our bodies. Exercise is going to give us fitness
along with four other major things: flexibility, strength, muscle
endurance, and cardiovascular health.

Dieting alone is not going to be able to give you all of these
health benefits. You need to have the physical part as well.

One thing that you should always remember is that a bad
diet can affect the way that your fitness training goes even
if you follow the best type of exercise plan that you can.
You need to put a healthy diet and a lot of exercise together
to stay as healthy as you can!

How long you need to exercise to keep as healthy as you can
is a question that many people ask.

The average person needs at least 20 minutes of exercise
three times a week. I know it doesn't sound like much, but this
will help to strengthen your cardiovascular health and your
overall fitness. Another good idea to keep in mind is that
you should burn 3500 calories in a week by doing any sort of
physical activity.

Bicep Curls on a Exercise Ball

You will love this. Turn up your speakers. This bicep curl will target your biceps while making your core muscles work.

Lots of Exercise & Fitness Tips

Today I am just going to recommend you go to these sites to pick up a lot of exercise tips.

First, go to TudeFitness Exercise Tips. While you are there, sign up for the newsletter, as at least once a month you get a free exercise tips newsletter with an animated exercise.

Now go to Exercise Digest, an exercise blog where you will get weekly updates and a lot of exercise information. You'll want to bookmark it.

Finally, head on over to Barbecue Tips. What?! That ain't exercise!

No it's not. But you gotta eat and what better way to cook than barbecue?

Alternating Band Curls

Alternating Neutral Grip Curls with band

Biceps (Bands)

1. Start by placing the band under your feet and holding the ends of the band in your hands.
   
2. Slowly curl one arm up with your palms in a nuetral grip and then lower to repeat with the other arm.
   
3. Continue for the recommended repetitions.

Exercise Tips

TudeFitness Exercise

Purchasing and Using a Exercise Bike

When you decide to purchase an exercise bike, you should first find a place in your home where you can place it. Then, you'll need to think about whether or not you want an upright exercise bike, a semi recumbent bike, or a recumbent exercise bike.

Once you have made the decision of which type of bike you want, check out the reviews that are available in bike magazines and also on the internet. You can also take the advice of family and friends who are currently using the same as well as personal trainers who have experience. The reviews on exercise bikes are normally rates in accordance to their performance, functions that they have, as well as the type of material that is used for constructing the exercise bikes.

The exercise bike that you select should be very comfortable to sit on and the seat should be easy to adjust, as it otherwise it would be really hard to cycle on. If the height of the seat is wrong, it can put a lot of pressure in your lower area,
specifically the groin. To find out more about these types of features, it is very important that you read a review as the reviews can give you valuable information about the features of exercise bikes.

Reviews have other advantages as well. A lot of times, websites on the internet will offer special discounts on the exercise bikes as well, which is just another benefit to reading the reviews. After you have read the reviews, you'll be able to negotiate for a better price once you talk to the sales person.

No matter how you look at it, you really can't go wrong with reading a review on exercise bikes. You can find out anything you want to know, as well as get opinions from those who already own the equipment. A majority of the time, you can find out flaws as well, which can save you a lot of time and effort.

Going to local gyms is also a great way to find out about exercise bikes. If you don't want to buy one or if you don't have the space to keep one at home, you can always join a local gym and use one there. There are several different types available at your local gym, with everything from standard exercise bikes to the newer electronic versions.

Whether you choose to buy on for home use or use one at the gym, an exercise bike can help you stay in shape. All you need to do is ride it a few minutes a day, and you'll be amazed at just how much it helps you. Considered to be a part of cardio, an exercise bike can help you lose weight and tone your body down like never before.

Do You Need a Fitness Trainer

If you are unsure what to do, or maybe need someone to motivate you, it might be time to consider hiring a trainer. A personal trainer can give you attention that you wouldn't get with your membership from a gym. Personal attention will ensure that you follow through and perform all the exercises that are set for your fitness program.

In addition to the motivational factors of having a fitness trainer, they will also be able to determine if you are performing any exercises incorrectly.

If you have your own home gym they can work with you to devise a program that is best suited to your body type and the improvements that you want to make.

Knowing that the trainer will turn up at a certain time each week will also ensure that you are ready for a workout and more likely to continue with any program that you have started.

To find the best trainer in your area you should try to get recommendations from others as this will be the only way you will know whether they will be worthwhile investing your money in their instruction.

You can always hire them on a short-term basis until you are satisfied that they are right for you.

Many trainers have their own equipment, but having your own equipment will allow you to train at times when they aren't around using the instruction you learn from your sessions with them.

You might only need them short term to learn what you need to know and ensure you are doing the exercises correctly and then you can continue under your own motivation.

You can always call them back from time to time to go over the program and make adjustments based on your progress.

As with anything in life, having an experienced teacher can reduce the time it takes to reach your goals considerably.

Do Not Skip Aerobics in Your Quest to Build a Stunning Physique!

While working to achieve a stunning physique you must employ aerobic training into your plans.

Aerobics promote balance, cardiovascular, respiratory, not to mention building your heart muscle.

Aerobics burn free fatty acids, and defines the overall physique. A few people, such as bodybuilders, often believe aerobics defeats their purpose.

The fact, is weightlifting without aerobics is defeating health.

Planning Your Fitness Program

You need to establish a plan of attack for your training regime.
Unless you know what you are going to do next, you are liable to start floundering around and miss workouts or worse still, give up altogether.

The best way to decide on a training process is to prepare a program that is not only designed to achieve the results that you are after, but also to fit in with your lifestyle.

If you devise a fitness program that is complimentary to your lifestyle then you are more likely to continue doing it and getting the benefits that you require.

If you work particular hours at a job, then you need to know that you will have the free time to exercise without it encroaching on other aspects of your life.

Once something becomes difficult to maintain, it is unlikely that you will continue to do it for any length of time.

While you might like to have a gym membership and workout for 2 hours every day, that might not be possible with your other commitments and rather than doing nothing at all you can still benefit from something more convenient that you can do regularly.

You might only have the time for a half hour walk every second day and that is OK because you are still getting exercise and it is adding to the quality of your life.

Any exercise is better than none at all.

To get the best out of your exercise, whether it is walking or lifting weights it is a good idea to record your progress.

Mark down each time you trained and what results you got from it.

Time your walks and see if you can do the same walk in less time or walk further in the same time.

Record how much weight you are lifting at the gym and how many repetitions you can achieve and then see if you can better those marks when you return.

Constant improvement no matter how small can lead to major changes over the course of a year.