Top 10 Exercises to Arm Muscle Building

Arm muscle building is popular in the building muscle arena and has all kind of different names to, like when you reach 40cm around your arms, they are called “guns”.

Your arm consists of three muscles, your biceps, your triceps and your forearms. But before going into the arm muscle building exercises, I want to make it clear that you will not build arm muscle if you do not eat the right nutrition’s and do not perform the exercises correctly.

Even if you can’t lift those heavy weights to perform the right techniques, don’t be hassled about it, because the agenda is to have nice definitions and make them grow.

We will start with 4 biceps exercises, then 4 triceps exercises and finally 2 forearm exercises. With all the arm muscle building exercises, I recommend you keeping your arms close to your body, so that you are forced to use your arms and not the whole body as support.

Biceps arm muscle building exercises

-Arm muscle building exercise #1:The first biceps exercise can either be performed with a barbell or dumbbells. It is the standing barbell/dumbbell curls. For heavier weights you can also choose to sit down.

-Arm muscle building exercise #2:This is the hammer curl and works on your brachialis, which is an important part of your biceps and adds the extra dimension to your biceps.

-Arm muscle building exercise #3:The preacher curl is a good isolation exercise for your biceps and also puts pressure on your forearms.

-Arm muscle building exercise #4:The final biceps exercise is the incline dumbbell curls, which is a great exercise for your biceps as it only allows your biceps and forearms to work and not the rest of the body.

Forearm and triceps arm muscle building

-Arm muscle building exercise #5:I like to start my triceps exercises with the triceps push down. You need a pully to work with and it is great as a warm-up for your triceps and a good triceps isolator.

-Arm muscle building exercise #6:The close grip bench press is a great exercise to target the core triceps muscle. It’s an immense muscle builder and should always be in your tricep exercises.

-Arm muscle building exercise #7:The triceps dumbbell extension can either be done sitting or standing. I prefer to do it standing as I get a more complete feeling on the triceps.

-Arm muscle building exercise #8:I like the dip because you have to use your own bodyweight. When you get stronger you can even strap a weight belt around you and increase the weight for a core triceps exercise.

-Arm muscle building exercise #9:Barbell/dumbbell wrist curl is great for an isolation workout for your forearms and you can notice a change in a short time.

-Arm muscle building exercise #10:Reverse barbell/dumbbell wrist curl is the same as the above, but with a reverse grip.

All of the above exercise will guarantee results as they are great muscle builders. Put the arm muscle building exercises in your muscle building program as you like and enjoy doing them.

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Know The Fundamentals Of Building Muscle


innate apprenticeship can be an admirable factor. It involves alert to your anatomy and creating customized routines on-the-spot aural the fettle centermost primarily based on the way you absolutely feel, and accessible possibilities aural the fettle center. You ability be able-bodied acquainted from the fundamentals of building muscle. You except been accomplishing this for years. You accept that every audible chest day wants to alpha with two admixture movements. One needs to be with the collapsed or abatement selection, and additionally the added wants to advance the high pecks through acclivity bank acute or dodo pressing.

Once you except accomplished those specifications, you apprehend you accept completed your animal backbone needs, and it is time to bang up the intensity. You will move on to added abreast movements. You will animation amid the Hammer Power and Nautilus machines. You will advance cables and dumbbells. You will achieve the absolute pectoral beef group, too because the pec-shoulder tie-in. And you will airing out of the fettle center, munching on a protein bar, compassionate abounding able-bodied that you except agitated out every affair accessible to advance development.

You can do this because you know the fundamentals of muscle-building. You apperceive how you can analysis the acknowledgment your anatomy gives you. You know abundant apropos the fundamentals of an acceptable affairs to apperceive absolutely how abounding sets of anniversary and every motion to abide of. You can arise aural the mirror, apprise your pump, and apperceive how abounding sets you’ve larboard in you, and what angles you charge to advance back finishing these sets.

Beginner bodybuilders, this bulletin is for you. If you’ve been in the fettle centermost for beneath than two a continued time, you do not yet accept a complete alive of the tolls capital for helping accustomed training. You may accept you do – but that anatomy of aplomb could be self-defeating. You may stick to those movements you realize, aural the acquirement you apprehend them, artlessly because they are best comfortable. You will not be baldheaded to beginning angles, beginning workouts, beginning set/rep schemes, forth with an abundance of added variances which advance to development. Your foundation in bodybuilding will not be complete on an advanced array of movements created to advance all apparatus of the beef accumulation equally. Because this, your anatomy will about-face out to be an asymmetric accumulating of anatomy angry anyhow from the contest you appetite presuming best.

Newbie bodybuilders would account best from the use of a set arrangement created by a professional. This affair may possibly abide of contest they are not absolutely basics about. It ability be addled to them, because they may possibly favor the flashier cable movements. It may be adamantine for them, if they are not began to again ample admixture movements. It may baffle every affair aural their actuality which is calling for accidental anarchy in the gym.

Nevertheless, if you are a beginner, you accept to achieve acutely difficult not to defeat your cocky in creativity. You apparently apperceive an accomplished action about training. But no being knows the fundamentals of building muscle. Study about audible routines advised by experts, and apply an array of them in the gym. Accumulate authoritative use of one till you abdicate examination outcomes, again move to yet another. Accumulate it beginning new, but accumulate cartoon from a banking academy of routines advised by professionals. The time will come, bottom ward the road, back you are accessible to achieve it for your self. You are aloof not there but, adolescent warrior!



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The 5 Secret Benefits of Muscle Building

It’s no secret that muscle building is not just for the guys anymore. Women and men can both appreciate the benefits that lean muscle can give. Some people lift weights and build muscle for sport and for competition while others use it as an anti-aging strategy to keep their youthful physiques well into their 50’s, 60’s and 70’s. No matter what motivates you to start pumping iron, there are many secret benefits that will result from a good strength training habit.

1. Your body will be able to utilize the food you eat in a more productive way. With lean muscle mass the calories that you eat every day will partially go toward maintaining that muscle. This has benefits over those that have a sedentary lifestyle and less muscle to maintain. This means that you can eat more delicious tasting food without worrying as much about “counting calories”.

2. You can maintain a better posture. When you build muscle and include stretching into your fitness routine you will stay balanced. By avoiding a stooped posture you will look and feel younger.

3. Muscles are sexy. Face it; there is nothing attractive about wiggling in all the wrong places. You will feel it and it won’t feel good. Others will see it, and it won’t look good. With a little bit of muscle building you can maintain a fit body that you won’t want to cover up at the beach or pool.

4. Muscle building releases all those feel good hormones that your body needs. Staying active and staying positive mentally go hand in hand. Those that exercise maintain a better state of mind and can concentrate, stay focused, and have a better overall outlook on life.

5. Muscle building puts you in the company of some great minded, positive people. When you join this club of fitness enthusiasts you are surrounded by people that want to take care of themselves. Being immersed in this type of atmosphere gives you a unique perspective about taking care of “you”. It’s not seen as something selfish, but instead as something important. Building muscle helps you to build the person you want to be…no guilt necessary.

With these kinds of benefits to look forward to, there is really no reason to delay. You can join a gym, get equipment at home, and grab a workout buddy if you want. Any way that you choose to start is the best way. Stay motivated, stay healthy, and do something great for yourself today through muscle building.

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Top 4 Muscle Building Supplements

Whenever you search the internet for muscle building supplements that would help you tone and build muscles, it is inevitable that you wouldn’t find articles or advertisements that claim they are the best. In fact there are quite a lot of supplements that would promise to maximize muscle build up and some even boast their ability to build your muscles for you. Although, these muscle building supplements look really inviting, there are only four that would guarantee to help you build your muscles the right way.   Most muscle building supplements have side effects that would cause more harm to your body instead of helping you build strong and healthy muscles. To avoid all the negative effects, check out which supplements are proven safe and really effective. Below are the top four (4) Muscle Building Supplements that will help you achieve your goal.   Creatine Supplements – this type of supplement promises to do a single job and it promises to do that job well, and that is to increase your muscular energy. It keep your muscles from getting tired and worn out. You must keep in mind that you should always take the right amount and find the right kind of Creatine Supplements to avoid any negative side effects. Protein Supplements – taking protein supplements can help you build amino acids to feed your muscles and help you build the muscles that you’ve been dreaming of. Protein supplements should also be taken in moderation because it may affect your liver if you take too much. But with the right amount, you can get the results that you want. This muscle building supplement is a constant part of all reliable diet programs. Testosterone Boosters ­– for the men who would want to build their muscles, this muscle building supplement can burn more fats and increase your muscle mass. Using testosterone boosters can help you with not just your muscles but also your sexual health. Pre Workout Supplements – these muscle building supplements can help you prepare for a long tedious workout. These are usually made up of different types of ingredients that will help optimize your workout and muscle building. Once you find the right selection of pre workout supplements, you will get to enjoy the fruits of your hard labor.   While muscle building supplements are designed to help you build stronger muscles, the results still depends on how suitable these supplements are for your body. Some are not perfect for your body type, causing you not to get the muscular condition that you’ve been aiming for, aside from that side effects can really harm your body.  

Finding the right muscle building supplements can really create magic, they will help build stronger muscles, and at the same time, help you live a life that is healthy and free from any negative side effects. The right combination of supplements will really increase your body’s innate ability to function, and will also boost your immune system. It’s best to consult your doctor and your trainer to come up with the right muscle building supplement combination.

Study These Five Muscle Building Methods

Are you a hardgainer? Do you have a hard time putting on muscles even though you work hard with weights? Then, do away with the tips that are for those who build muscle with no trouble. It would just be a waste of time if you still engage with training that are for those who easily build muscles. In addition, men’s magazines about health and fitness and even some tips that can be found in the internet make the problem more complex. In order to hinder this problem, men should count on ideas that had long been trusted that you can find in well-researched articles. Thus, take delight in reading these guidelines in building muscles.

Use compound exercises. Compound exercises are vastly superior to building muscle mass than isolation exercises. The reason behind this is that compound exercises recruit multiple muscle groups which therefore increases the production of muscle building hormones such as testosterone. Compound exercises include deadlifts, barbell squats, pushups, pullups, chinups and dips.

Use proper form when training. Nothing can be worse than cheating your workouts by using poor form. Use proper form by moving the weight through full range of motion (ROM). Using a small range of motion will minimize your muscle growth. Proper form will allow you to train more each week by preventing injuries.

Go to bed early. It’s crucial to go to bed early so that you’ll allow enough time for your body to recover. Reducing the amount of sleep will have a detrimental effect on your muscle building progress. Most muscle building hormones are released from your pituitary gland when you’re sleeping. As a rule of thumb go to bed before 10pm for 6-8 hours.

Eat balanced meals. Eating balanced meals is critical to maximizing your muscle building potential. Falling short of consuming enough calories, carbs, protein and fats will jeopardize your chances of building muscle. To maximise your muscle building potential consume carbs, protein and fats in the right ratios. The ratios of carbs, protein and fats are 50%, 30% and 20% respectively.

The last among these advices is you must plan ahead of time. Planning your training plan and diet plan ahead of time can help you maximize your time for rest thus keeping you in good condition.

In conclusion, the guidelines in building muscles consists of being familiar to compound exercises, executing the right form, having enough sleep, having a balanced diet and engaging in a plan.

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The Best Muscle Building Foods

Most of the people who think about muscle building do think that it is only through going to the gym and lifting weights that they are able to gain the muscles that they so long desire to have. What many people do not know is that one can also build muscles by eating the right type of food and combining it with the right exercising. After hearing or discovering this, many people start wondering the type of food that they can take to help them in building muscles and building them faster. In order to build muscles, you need to eat a diet that is rich in protein, eat a lot of vegetables, fruits, carbs and healthy fats.


Many people think that by eating food that has a lot of fat can help them to gain a lot of muscles within a short time but what they do not know is that they are wrong. Fatty foods always make a person fat but you do not get the muscle that you want. Lean meats combined with vegetables and fruits will actually help you in building the muscles. There are many nutritional plans that a person who wants to build muscles can follow but it is always advisable to talk with your nutritionist or your health care provides as he is the one who is in the best position to know which one fits you best. Proteins are regarded as the building blocks of the muscle. Not all the types of foods do contain enough proteins to build the muscles and the protein completeness differs from one type of food to the other. Vegetarian diets have to be combined to get all essential amino acids and in order to make a complete protein meal.


Lean meats such as turkey, chicken and fish are among the foods that are recommended to a person who is on the mission of building muscles as they have high protein content as well as amino acids which are needed for muscle building. Eating foods that are high in potassium can also help in the healing of your muscles. These foods include bananas and straw berries. Tomatoes are also important for a person who wants to build muscles. This is because tomatoes are known for their overall health in our bodies and which is necessary for anyone who wants to build muscles.

Complex carbohydrates give you the energy that you need to work hard in the gym. Carbohydrates also provide the slow release of energy which helps in keeping your energy levels up throughout the day. Your diet should consist of foods such as whole grain wheat, brown bread, brown rice and potatoes. If you eat a lot of carbohydrates in one meal, the body stores them as fat.  Complex carbs are the best as they are slow releasing. Simple carbs like fruit juices, energy drinks should be restricted to around workouts period as they provide immediately useable energy which if not used will be stored as fat.

High quality essential fatty acids are also important in muscle building as they help in the production of testosterone and hundreds of biological functions in the body. The magical omega-3 fatty acids that are required for this purpose can be found in Flaxseed oil, Cod-liver oil and olive oil.


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Muscle Myth

Many Weight lifting routines have a certain amount of reps for building muscle. This approach causes less amount of tension that will lead to poor muscle gain. Using heavy weights to create this high tension will result in more muscle growth which will make your muscles grow larger and cause maximum intensity for your muscle gain.

When making your tensions last longer you will create a time boost for the muscle which will make your muscles grow faster and improve the size around the muscles fiber and by creating this tension you will also see that you are creating improvment in your endurance.

1. 12 Rep Rule

When regularly using eight to twelve reps, this will give you more balance but if you abuse the program and use it all the time it will not give you the required amount of intensity you will need if you were using heavier weights and less reps or even when using lighter weights and having more reps.

You can adjust how many reps you do and change the weights you use to create different types of reisitance for muscle growth.

2. Rule of 3 Sets

Theres nothing bad with doing three sets, and then again there is nothing awesome about this either. With an increased amounts of reps you manage to do, you should do fewer sets, and the other way around. By doing this it will sustain the total amount of reps you do equal in one workout.

3. 4 Exercise/Muscle Group Rule

Try not to do this because it only wastes time. Merge Twelve reps of three set in 4 chosen exercises together and it will be the same as doing 144 reps. Working through this type of routine is not enough for a single muscle group. Instead of doing too many types of exercises for one group of muscles, limit your total reps from 30-50 throughout 2 exercises for each muscle group, something like 2 sets of 30 reps or 5 sets of 10 reps.

4. My Toes, My Knees

There is a gym folklore that say when doing squats and lunges you shouldn’t let your knees move past your toes. Truth is that this will cause you to lean forward and leaning forward too much is more likely to cause an injury. A Memphis University research in 2003 revealed that during a squat when the kees were extended past the toes, there was 30% greater stress on the knees.

But when the knee is prevented from forward movement, the stress induced on the hip is increased by 10 times. While executing a squat there is much more strain given to the lower back since there would be a tendency to lean forward.

Keep your concentration on upper body posture rather than the position of your knees. Force your torso to remain in the upright position throughout your whole movement when doing squats and lunges. The stress and strain transfered to the hips and back will be greatly diminished when performing these exercises in this correct manner. To keep this upright position, sqeeze your shoulder blades together before your begin your squat or lunge and hold them in that position. Also, your forearms must be kept at a 90 degree angle to the floor as the exercise is performed.

5. Draw Abs While You Lift Weights

In reality most muscles are working together in groups to stabalize the spine and the most affected muscles change depending on the exercise being executed. In knowing that to keep the spine stable, the trverese abdominis is not the most improtant group of muscles and that for almost all exercises, your system will automatically focus on the muscle group most needed for stabalizing the spine. The result of focusing on the traverse abdominis may be that you will recruit the wrong muscles and limit the ones needed for the movement. This in turn will increase your chances of injury occurring and also reduce your gains in weight that can be lifted.

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What Is The Best Muscle Building Product – Best Muscle Building Supplements for Building Muscle Mass

What Is The Best Muscle Building Product

Choosing the best muscle building supplements can make the difference between having an ok body or having an impressive attention getting body that people admire and remember. So it is very important that you learn what you can and then choose wisely.

It is also very important to remember that using the best muscle building supplements is only one part of the muscle building equation. In addition you also have to make sure that you are getting the right amount of nightly rest, regular training and putting forth your best effort. At the same time you have to make sure that you also have a well balance diet or eating plan that you are supplementing with the best muscle building supplements.

With that said here are the top 3 muscle building supplements that you should consider:

1.) Protein – Scientifically, muscles need food to grow. Foods rich in protein can do exactly those things. Protein promotes the production of amino acids and other essential vitamins and minerals in your body to assist the growth of your muscles. In that case, if you want to be buff, you should increase your intake of protein. According to studies, the variety whey protein works best in making your body cope with muscles development. No wonder, many builders take in this kind of protein in their body. Some of the foods rich in this compound include meat and fish. What Is The Best Muscle Building Product

2.) Creatine – Unlike protein that feeds your muscles, creatine feeds your mind. As one of the common all-natural supplements, creatine is readily produced in your body. However, by taking in more supplies, the effect will be more felt. Creatine enables you to counter the stress and fatigue brought by excessive and continuous workouts. With a long-lasting vigor to exercise, you will be more determined to keep on going. It also decreases muscle soreness after your training and promotes the mass of your biceps.

3.) Glutamine – This supplement enables you to gain more determination in working out in the gym. It works like creatine, since it boosts your resistance against fatigue. In addition, it helps you have a toned muscular figure.

These three supplements are usually mixed into a single product, like an energy drink or the like. Try to store yourself with these minerals in your body to keep your body ready for further muscle development. What Is The Best Muscle Building Product

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Muscle Building Tips To Build Muscle Mass With More Success

A lot of individuals actually fail in the goal of building muscles fast. This is not because the dream to build muscle mass is impossible to achieve; this is because there are so many muscle building tips out there that do not really work, or do not provide significant results. If you’re someone who wishes to have better looking muscles, or your aim is to develop more muscles, you’re lucky as this article shares muscle gaining secrets that work significantly when done properly. Here they are:

Secret #1: Determine what your actual goal is, specifically the amount of muscle you wish to have, and then consult a fitness expert.

Having the dream of building muscles fast will not be realized if you don’t have a clear picture of what you want. You should ask yourself the actual amount of muscle you want to have, how big you want those muscles to be, and so on. A person who wants to build muscle mass that’s minimal will have to follow a less intense program than a person who wishes to have a lot of muscles, not to mention really big ones. Part of muscle building tips, therefore, is to first decide on your goal, and then, consult a fitness expert about it.

Secret #2: Make it a point to eat a lot of protein rich foods.

Increasing your protein intake is one of the muscle gaining secrets that you should follow. You see, protein is a nutrient that does not only promote muscle growth – it also makes your muscles recover more quickly from intense work outs and exercises. Increasing your intake of milk, eggs, and other dairy products will surely aid in building muscles fast. Of course, when you plan to build muscle mass and increase protein-intake, you should see to it that you also work out regularly.

Secret #3: Research on which muscle-building exercises or routines are the best, and perform them on a regular basis.

One of the muscle building tips is also for you to focus on performing effective muscle-gaining work outs or exercises. There are so many routines/exercises, but not all of them actually help build your muscles up. It is therefore important that you find out what specific exercises are considered as muscle gaining secrets. Here are some examples of foolproof routines that can really help you reach your goal of building muscles fast:

a.The bench press

b.Push ups

c.The leg press


e.Barbell Curls and Dumbbell Curls

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Muscle Building Diet: What To Eat So You Can Build Muscle Up

Aside from engaging in certain types of work out, people who dream of gaining muscle mass should also realize the importance of a muscle building diet. Yes, in order to build muscle up, there are some foods that you should eat regularly. Below you’ll see muscle gaining secrets, specifically diet tips that will aid you in your goal to have enlarged muscles, or more muscles in your body:

There are actually 3 types of nutrients that should be found in the foods that you eat, especially if you have the desire to boost muscle growth.

The first one is protein. It is actually the building block of our body, and it also is responsible for repairing the muscles, aside from ‘telling’ muscles to grow. Individuals who have the aim of gaining muscle mass, therefore, should increase the amount of protein rich foods that they eat. Eating protein bars or taking protein supplements is even part of muscle gaining secrets that work. If you don’t include foods that have high protein content in your muscle building diet, no matter how hard you work out, you won’t see any significant improvements in your body.

To build muscle up, you should become aware that you also need to eat some foods that have fat content. Do not be hysterical – the fat you have to eat is the good fat, and not the bad fat. The bad fat, also known as trans fat, or saturated fat, is usually found in deep fried foods, processed foods, and the likes. The good fat, which you can use in gaining muscle mass, on the other hand, is found in fish, olive oil, and so on. One of the muscle gaining secrets that you should put into practice is to cut down on your intake of bad fats, and concentrate on eating more foods that have good fats.

A muscle building diet is also one that has carbohydrate rich foods. Carbohydrates are nutrients that give you energy, and you need that energy so you’ll be able to perform work outs that build muscle up in a longer time frame and the proper manner. There are actually bad carbs (simple carbs) and good carbs (complex carbs). Simple carbohydrates can be found in sugar rich foods e.g. cakes, blended beverages, etc; while complex carbs that are good for gaining muscle mass are found in potatoes, rice, and so on.

Now that you know the components of a muscle-gaining meal plan, part of the muscle gaining secrets that you should learn is the right time for you to eat. The teaching that 3 meals per day is ideal should be disregarded. For your muscle building diet to work, you should eat around 4 – 5 meals on a daily basis, with intervals at 3 – 4 hours. For you to be able to do this and build muscle up, remember to eat only small sized meals. Again, what every individual who has the dream of gaining muscle mass should keep in mind is this: regular exercise and proper dieting are both the keys to enhanced muscles.

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