There is only one way to train your biceps in order to get maximum growth and that is to train them with short and intense free workout routines. It is important to keep in mind that the biceps are a relatively small muscle and that they are very easy to over train. Keep your workouts short and intense and keep these tips in mind when working out your biceps.

• The biceps need to be overloaded periodically which means performing reps until your muscles fail, pumping out that last rep with focused intensity squeezing each rep at the top of the movement

• In order to build big biceps your workout should not be more then 12 working sets for the biceps and keep in mind that many back exercises incorporate your biceps. Keep it short and intense.

• Recuperation is vital if you want your biceps to grow. Train your biceps on the same day you train your back and then don’t train either your back or your biceps again for another 7 days!

And here is free workout routine for your arms that your biceps can greatly benefit from:

Exercise #1: Standing Barbell Curls

This is the staple exercise for adding bicep mass.

Start with a narrow grip hands 8-10 inches apart. In a controlled movement with no swinging elbows close in at your side, curl the barbell using bicep power to shoulder level and squeeze those biceps. For extra intensity, resist strongly on the lowering of the barbell to the start position. Aim for 8-10 reps with a moderate to heavy weight.

Exercise #2: Incline Dumbbell Curls

Lie on a 35 degree incline bench, grasping a pair of moderately weighted dumbbells, arms straight down. Curl the dumbbells up simultaneously with no swinging to the vicinity of your shoulders and aqueeze. Resist strongly on the lowering part and get a full stretch at the bottom position. Aim for 8-12 rep range.

Exercise #3: Hammer Curls with Rope

Stand straight up holding a dumbbell in each arm at your sides. Start with your palms facing inwards, curl the dumbbells to shoulder level and squeeze hard. Resist strongly on the lowering part and get a full stretch at the bottom position. Aim for 8-12 rep range.

Stay tuned for more free workout routines and info on how to get bigger, faster.

You hear it all the time “It’s not possible to build muscle and melt fat at the same time.” They say that building muscle involves an increase in calories while burning  fat requires a decrease in calories. This old school wisdom is based partially in fact, but the beliefs are being shaken up with research into interval workouts. The truth is you can accomplish muscular weight gain at the same time as you burn fat if you add high intensity interval training sessions to your free workout routines.

Interval training isn’t entirely new but it’s more widely understood, accepted, and practiced as of late. Whereas standard cardiovascular training has been looked at as the only reliable way to burn fat and the only effective workouts for endurance athletes high intensity interval training has recently proven to be beneficial to athletes of all kinds and for folks with all types of goals.

Old school cardio activity is often referred to as “steady state” exercise which means that you work up to a predetermined intensity level and maintain that level for the duration of the session. During the workout, your body pulls 50 percent of its energy through your fat stores and gets the rest through your oxygen system and by cutting into your glycogen and muscle stores.

Interval training sessionson the other hand involve brief high intensity intervals followed by lower intensity recovery periods. HIIT sessions spare your muscles and are quick but they are extremely effective. A 15-minute HIIT workout can raise your resting metabolic rate for a whole day enabling you to keep burning higher levels of fat for up to a day.

The bottom line is that regardless of your fitness goals, HIIT sessions can help you improve your overall level of fitness in very short sessions. If your goals include muscle building and fat loss adding HIIT to your workout schedule is a no-brainer and a good addition to your free workout routines.

When you engage in some of the free workout routines that we outline on this Blog here you’ll soon discover that nutrition is just as important to building muscle as is working out in the gym. If you want to grow to your maximum potential you must focus as much of your time on nutrition as you do on working out. Without further ado here are some diet and nutrition tips.

Nutrition is significant in a Muscle Building training program because it supplies fuel for intense workout sessions and help in the recovery process.  For your muscles to grow you must nourish your body and muscles by taking the adequate food at the correct time.  A balanced diet containing adequate amounts of protein, vitamins, minerals and carbohydrates combined with suitable rest and free workout routines can make you a successful body builder.

The amount of calories you consume is directly related to your mood and your energy levels  Bodybuilding is all about the body’s ability to repair damaged muscle fibers after intense workouts.  You can workout all you want but if you don’t supply your muscles with the nutrients they need then your muscles will not grow.

Nutrition is particularly important when you’re trying to pack on muscle and gain weight. When you’re trying to bulk up it’s imprtant that you focus on eating clean and nutritional food instead of just empty calories that are typically found in fried foods and sugary drinks and deserts. You want to consume leans meats for protein, complex carbohydrates like rice and oatmeal and healthy fats found in nuts and fish. Your focus should be on building lean muscle tissue and not just bulking up with fat.

Protein is absolutely necessary if you’re trying to build muscle. You need at least one gram of protein for every pound you weigh. Good sources of protein are red meat, chicken, fish, egg whites and lean milk. Protein is utilized by your body to repair the broken muscle tissue that results from your workouts. your muscles are made up of water and protein so again protein is critical for growth.

The timing  of your meals is just as important as what you’re eating. For example carbohydrates should be consumed early on in the day when your body still has plenty of time to burn them off. Protein should be consumed immediately after your workouts. And carbohydrates should be avoided in the evening.

And finally the most important diet and nutrition tips from free workout routines for those that are looking to pack on lean muscle as quickly as possible. Immediately following your workouts you should consume a “post-workout” shake consisting of complex carbohydrates, simple carbohydrates and large amounts of protein. your body and muscles are extremely receptive to these nutrients at this time and this is the best time for you to feed you muscles what they need to grow since your body will waste very little.