A Significant Blunder Bodybuilders Make When Trying to Build Giant Biceps

One of the most popular muscle groups that bodybuilders yearn to build is the biceps, with possibly the most common question asked of successful weight lifters from impressed onlookers being "how large are your arms?" Weight lifters will focus upon a wide variety of biceps exercises in order to improve the size and shape of their arms, but despite such an intense focus with isolation exercises, many bodybuilders find that their upper arm size does not reach what they would consider to be an ideal level.

What is the seemingly secret method that many bodybuilders avoid while attempting to build upper arm growth? Other than wasting time with a large number of exercises when only two are necessary for total biceps development, the most common mistake is believing that impressive arm size is dependent solely upon biceps growth, while in reality, there is a much more important factor controlling arm mass.

Most are unaware that the majority of upper arm size is occupied by the triceps, and since many bodybuilders in hopes of producing maximum arm size focus solely upon a wide range of biceps movements, triceps are often neglected, which amazingly, has more of a detrimental impact on upper arm muscle mass than if a weight lifter were to completely avoid direct biceps training. Since biceps shape cannot change regardless of the lifting technique or weight training exercise selection (this characteristic is contingent upon genetics), instead of wasting time on a plethora of biceps exercises, choose the most potent movements (such as standing barbell and preacher curls) for the biceps, and focus an equal amount of volume and effort on the triceps muscle to encourage far greater overall size improvement.

Even bodybuilders who already feel as if they have nicely developed triceps should not neglect direct triceps exercise in favor of extra biceps work, because improving triceps thickness by 1-2 inches will immediately result in an apparent biceps size increase, a fact that many bodybuilders do not realize. Many seek to achieve a specific arm size, but since approximately 66 percent of the upper arm is occupied by the triceps muscle, logically, the triceps actually becomes far more important than the biceps in achieving this goal, despite many referring to this as a "biceps" measurement (nobody seeks to learn the size of a weight lifter's triceps, when this in fact is a more significant factor comprising arm muscle mass). There is no effective way of measuring the biceps without also accounting for triceps thickness, and although this may seem obvious, there are many bodybuilders who do not consider that building massive triceps also offers an illusion of larger, thicker, more impressive biceps muscles.

Although the triceps occupy more upper arm volume than the biceps, a bodybuilder need not train the triceps with more sets (volume), as the heavier weight used during triceps exercises will address the size disparity. The goal is to train the triceps and biceps with an identical total number of sets, realizing that overloading both for maximum growth will produce impressive arm mass. Those who have reached a lengthy plateau in biceps size may find that by training the triceps in a more focused way, arm mass will begin to increase, and the added triceps thickness will at least offer the appearance of improved biceps development.

Lastly, make sure that you avoid isolation exercises for both the biceps and triceps, such as concentration curls and triceps kickbacks, as these are not mass building movements; instead, implement exercises that allow for heavier weight (such as standing barbell curls and close grip bench press) to promote maximum size gains in the upper arm region. If you begin applying as much emphasis to triceps growth, you will find that arm size will experience a renewed size improvement spurt that many will mistakenly assume is a result of added biceps mass.

Francesco Castano authors MuscleNOW.com, a workout plan for muscle building without supplements or drugs. He also owns IncrediBody.com, an online fitness superstore selling weight lifting equipment at guaranteed lowest prices.

Bodybuilding for Diabetics

I have been diabetic for over 15 years and at present, I am controlling it successfully through diet and exercise. I have decided to share my experience of living with diabetes (Type 2) through the sport of bodybuilding and how it has helped create a new lifestyle that is ideal for diabetics.

Today I run my own business as a freelance personal trainer. Recently I have been working with clients suffering with diabetes and they all have noticed the benefits of regular physical exercise such as better control of blood sugars and blood pressure.

Diabetes mellitus is a condition in which the amount of glucose in the blood is too high because the body cannot use it properly. Insulin is a hormone produced by the pancreas that helps the body to utilise glucose as fuel. A deficiency in insulin will result in hyperglycaemia.

In fact, I was in my mid twenties when I developed signs and symptoms of diabetes which includes unquenchable thirst and frequent visits to the toilet. I would drink at least 1-2 litres of chilled concentrated orange juice almost at regular intervals. My vision became blurred and I was constantly tired.

My health started to deteriorate quickly before I went to see my doctor. He admitted me straight to hospital, as a result of my urine test which had detected high levels of sugar.

At the hospital, I was given my first insulin injection. I was deeply disappointment to learn my fate of becoming diabetic and was determined for a speedily recovery.

I had to make a radical change to my lifestyle and accept that my over indulgences in food, lack of physical exercises and stress potentially were the main contributing factors that led to my diabetes.

So I joined a local gym and slowly eased back into doing weight training. Nothing strenuous just low resistance, high repetitions for 1-2 sets. I included cardio vascular activities such as power walking, light rowing and bike keeping the intensity at 50-80% MHR.

I went on a low carbohydrate diet that with the aim to lose body fat. The first two months were a struggle however the benefits were quite noticeable. My blood pressure, body fat readings had improved.

Strangely I found myself reducing my insulin intake as a result of my body starting to produce it again. My doctor explained this phase as the "Honeymoon period". This refers to the period of where there is some restoration of insulin production by the pancreas but it's normally temporary.

Six months into my training I stopped the insulin injections as I was controlling my blood sugars satisfactory as I continued to lose weight. My blood sugars were consistent with readings between 5 and 6 mmol/l. My body fat had reduced from 34% to 20% and looked quite lean.

I was enjoying my new lifestyle of eating and working out at the gym. I remember being inspired by an article I read in a bodybuilding magazine about preparing for a bodybuilding competition. So I set my self the challenge to get ready for a show later that year.

My food consisted of low GI carbohydrates such as sweet potatoes and whole grain rice, lean protein such as chicken and turkey breast, plenty of fibrous carbohydrates like broccoli and green beans, mineral water and omega oils.

Ten months I had lost just over five stones in total and placed 2nd in the ANB Central England championships 1996.

Today I still compete in bodybuilding competitions, as it helps control my diabetes without the use of medication and it reduces the risk of developing some of the other leading illness such as heart disease and dying prematurely.

[http://bodybuilding4diabetics.com/]

Can a Bodybuilder Burn Muscle Mass With Aerobic Activity?

A large number of bodybuilders are confused regarding the role of aerobic activity, with some feeling that such effort is helpful in controlling body fat levels, while others embracing the concept that cardiovascular activity will in effect either risk muscle mass, or prevent further muscle building. The latter group's concern has forced many weight lifters to abandon aerobic activity during muscle building periods, and even prohibit cardiovascular activity when fat reduction is the main focus, but for many, the question remains as to whether the aerobic activity concern is well founded, or if this notion is rather a part of weight lifting mythology.

Most weight lifters realize the positive impact of aerobic activity in burning fat, but the worry begins when considering the impact on muscle mass, and this idea has compelled certain weight lifters to substitute their moderately intense aerobic workouts with power walking, feeling that this behavior is properly intense for fat burn, but below the threshold for muscle loss. I occasionally try to determine where exactly these ideas originate, and a group of bodybuilders may have potentially felt so motivated by the concept of putting forth less effort (which is the case when comparing walking to jogging), that they began promoting this rather illogical concept, or, alternatively, a group of marketers may have decided to design a particular physical fitness plan filled with propaganda, namely an easy to follow routine that will encourage readers to purchase due to the magnificent effortless promises. Of course, such routines have constantly proven themselves to be abysmal failures, offering horrid results. Yet, what weight lifter does not relish in the thought of reducing effort and achieving improved progress? Taking this idea one step further, do you know of any bodybuilder who would reject an excuse to abandon aerobic activity completely if he or she were convinced that doing so was helpful to muscle gains?

Yes, evil aerobics sounds like a very attractive proposition to a weight lifter who is searching for less effort, and marketing is an industry where the senses are attacked to the point of emotional investment, but the virtues taught decades ago are never replaced by clever marketing slogans, despite the effort of many physical fitness entrepreneurs to do so. The truth is, making aerobics seem wasteful is an excellent method at convincing a weight lifter to invest in a particular fat loss and muscle building program, because every one of us feels a sense of attraction towards the idea of more couch time producing superior progress, but this particular gimmick does not translate into results. Wherever the concept originated, marketers have capitalized on the "cardio burns muscle mass" notion to market their own products, despite the fact that aerobic activity is not only effective in eliminating body fat when performed consistently and correctly, but does not harm muscle gain.

All weight lifters realize that a physique will deteriorate in overall impressiveness as body fat levels begin to climb, and conversely, will improve extraordinarily as body fat declines. Therefore, any legitimate body fat control technique should be integrated consistently in order for the most dramatic weight lifting results, and if aerobic activity is in fact an effective fat control mechanism, then it behooves all who are searching for the best possible bodybuilding progress to integrate aerobic activity into their daily workout strategy.

The only exception to this rule is if a bodybuilder is primarily searching for muscle gain, and due to time constraints or an emotional inability to accept sufficient workout time, he or she feels simply unable to maintain maximum intensity during weight training workouts when aerobic activity is an additional burden; in such a scenario, aerobic activity can be reserved for fat loss weeks only, when weight training workout volume declines. But for those who have the time to perform consistent aerobic activity, implementing aerobics throughout the week is effective, even during muscle building periods, as the less fat that is accumulated during muscle gain, the more focus can be maintained on achieving muscle growth, and the more definition a bodybuilder will display throughout the year.

So, despite the skeptics and marketing experts who may claim differing theories, aerobic activity is helpful in controlling body fat percentage, will not harm muscle mass when following an effective diet plan and weight training system, and will enhance metabolism so that body fat levels can remain reasonable at all times. If you are seeking maximum bodybuilding results, then consider aerobic activity to be your trusty fat reducing companion.

Francesco Castano authors MuscleNOW, a diet and weight training program teaching the exact techniques for muscle gain without supplements or drugs. He also owns FatVanish, where you will find his natural weight loss diet program.

Can Bodybuilding Supplements Offer the Easy Road to Muscle Building Results?

Often when the term "natural bodybuilding" is thought of, those who participate in such a hobby contemplate intense weight training workout sessions and structured bodybuilding diet plans, but one additional element, supplementation, is deemed a requirement for any individual to succeed in building muscle mass to his or her natural bodybuilding genetic potential. Since using steroids is avoided due to their serious health risks, bodybuilding supplements become the "safe" and legal drug alternative that bodybuilders feel compelled to pursue.

Because so few who experiment with bodybuilding supplements have performed their weight lifting routines without using such products, they are unable to analyze the true effectiveness of the bodybuilding supplements they are constantly consuming, and therefore, mistakenly attribute any fat loss or muscle building to these products, even when making changes to a weight lifting or diet plan that, in fact, is the foundation for any successful fat loss or muscle building pursuit. Instead of conducting legitimate testing to note muscle gain or fat loss with specific bodybuilding supplements using an identical weight lifting and diet routine, many tend to become frustrated with their muscle building or fat loss progress, and once they return from a break with renewed weight training enthusiasm, they not only search for a new weight training workout plan and diet, but also purchase several bodybuilding supplements to use simultaneously, and if they build muscle or burn fat, they rarely credit the weight training workout or diet, nor do they factor in the ease of muscle building following a layoff with nearly any marginally potent routine, but rather feel that the bodybuilding supplements are responsible for any positive change, even when this progress is only temporary.

This biased hypothesis leads weight lifters of all ages to believe that bodybuilding supplements are a prerequisite for impressive progress, and popular bodybuilding magazines, most of whom generate the vast majority of their advertising profits from bodybuilding supplement manufacturers, also convince the readers that they must, without question, rely on bodybuilding supplements as the weapon of choice to maximizing muscle gains, especially when champion professional bodybuilders are pictured holding the latest bottled craze (of course, he fails to mention that his results are due to steroid abuse as opposed to supplement use!). Nevertheless, the overwhelming message sent by the bodybuilding industry that these products are the natural key to dramatic muscle gains fuels most to accept this as truth, and the bodybuilding supplement industry benefits as a result.

But what's the truth behind the bodybuilding supplement craze? I have been involved in weight training for well over a decade, and through my own experimentation, along with emails sent to me by those who are frustrated with their own results, despite the use of bodybuilding supplements, and have therefore devised a standard of thinking that I hope all reading this article will decide is logical enough to consider adopting for their own muscle gain or fat loss pursuits. Most bodybuilding supplements do not offer advertised muscle gain or fat loss results, and you will spend thousands (or may already have) proving this to be factual, but even if you were to stumble upon a bodybuilding supplement that allowed you to gain muscle or lose fat quicker than is possible through a properly designed weight lifting workout and bodybuilding diet, you will then potentially harm long term health. The only method of knowing for certain whether an artificially induced product will harm long term health is with an extended (several decade) controlled study as to its impact, and because no such long term controlled analysis will ever exist on any bodybuilding supplement, you cannot be certain of their safety since, as we realize with smoking, legality does not ensure safety, and, in the long term, there are serious concerns that bodybuilding supplements can lead to cancer, organ failure (due to unnatural stress on the kidneys, liver, etc), endocrine damage, and premature death.

For the many bodybuilders who wish to produce maximum muscle building and fat loss, yet value the term "natural" due to its connection with preservation of health and clear rejection of all potentially harmful external aids towards such progress, bodybuilding supplements that promise quicker muscle gain or fat loss than is possible through weight lifting and diet alone are a contradiction to such a philosophy. You can either heed my warning, or waste large amounts of money as do so many each year searching for the ultimate steroid substitute that offers complete health preservation, when this, in fact, is an oxymoronic fantasy that has no chance of becoming reality.

Francesco Castano authors MuscleNOW.com, a diet and weight training program teaching the exact techniques for muscle gain without supplements or drugs. He also owns FatVanish.com, teaching exactly how to lose weight without supplements.