Arm Training - Building Muscle for Bulging Bi's and Tri's

Written by Gregg Gillies

Let's face it, most guys who start lifting want two things - a big bench and big arms. So in this issue we're going to talk about bi's and tri's and I'll share a very effective routine for adding inches to your arms in a very short amount of time.

Everyone wants big arms and it seems as if no one is satisfied with their current arm size. This seems rather strange, since most people constantly blast their arms. There are a few reasons that people don't makerepparttar progress they want when it comes to packing on inches to their arms.

First, they don't workrepparttar 149521 big muscles ofrepparttar 149522 body hard enough. Your arms just aren't going to grow if your big muscles, like your back and legs, aren't growing. You need to work your legs and back hard and concentrate on upping your poundages for these body parts, if you want your arms to grow. Your arms will only get so big withoutrepparttar 149523 rest of your larger muscles getting big as well.

Secondly, a lot of people focus on working their biceps, when in factrepparttar 149524 triceps make up almost 70% ofrepparttar 149525 size of your upper arm. If you want to build big arms, focus on your triceps not your biceps.

And third, most people overtrain their arms. They do as many or more sets for their arms, and do those sets harder, than they do for their back, chest or legs. And on top of that, most exercises forrepparttar 149526 back and chest also workrepparttar 149527 bi's and tri's very hard. You have to cut back onrepparttar 149528 work you do for you arms and uprepparttar 149529 intensity. Quality, not quantity.

Achieve Your Health And Fitness Goals By Getting SMART

Written by Gregg Gillies

Get SMART to Get Fit

I'm not sure who was creative enough to makerepparttar acronym work, but work it does and it can fit in quite nicely with your fitness goals.

If you want to succeed you need to get SMART about your goals.

SMART is a great way to help you stay on track and achieve your goals.

The S stands for specific. Be specific aboutrepparttar 149520 goals you want to achieve. Forget things like, "I want to get in shape", "I want to add muscle", or "I want to lose weight", or "I want to increase my bench press."

Instead try things like "I want to run a 6 minute mile", "I want to add 10 pounds of muscle", "I want to lose 20 pounds of fat, or "I want to add 40 pounds to my best bench press."

The M stands for measurable. This ties in very well with specific. You can't measure 'getting in shape", but you sure can measure 'running a 6 minute mile'.

With a pair of trusty skin fold calipers, you can also measure pretty accurately adding 10 pounds of muscle or losing 20 pounds of fat.

And of course, you can easily measurerepparttar 149521 poundage increase on your best bench press.

The specific and measurable aspect can be broken down even more to bring you closer to achieving your goals. For example, if you want to add 10 pounds of muscle, what other specific and measurable things must you do to reach your goal?

One could be that you must eat 6 high protein meals a day.

A second could be that you must eat 3,500 calories and 300 grams of protein every day.

You must train with weights three days per week.

You must add weight to your exercises at least every other workout.

All of these are specific and measurable. The more specifics that you have,repparttar 149522 more likely you will add your 10 pounds of muscle as quickly as possible.

You can make a list of your daily, weekly, and monthly goals that you must do in order to meet your top goal of adding 10 pounds of muscle.

Each day, place a check mark next to each measurable and specific goal you achieved that will help you conquer your top goal. Obviously,repparttar 149523 more checks you have,repparttar 149524 more likely that you will achieve your goal.

In addition to specific and measurable, your goals must be A, or attainable. The R stands for realisitic. As I've said before, it's important to set challenging goals.

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