3 Biceps Blasting Exercises

Develop stronger, more toned, leaner arms in a matter of 4 weeks by performing just these 3 exercises alone! You see, I believe that muscles should be trained heavy and hard with lower rep counts to begin with and then we should gradually decrease weight while increasing reps as the workout continues. Start the workout bring those muscles to total fatigue right away and give your muscles the best chance to grow stronger and your body the best chance to get leaner. Here are my top 3 biceps exercises with their explanations on how to do them. This should be done once a week.

Barbell Curl- Start here! 3 sets of 5 reps with heavy weight. This is by far the BEST strength workout for your biceps. Find a 45lb Olympic size bar preferably (the one you see in gyms that is used for bench and squats, etc.). If you are not strong enough to lift 45 lbs yet then go ahead with one of those smaller barbells, but be sure you have a straight bar and not an EZ curl bar (shaped with a bend in it). The first time is tricky but try to figure out a weight that is heavy enough for you to lift it 5 reps on your first set and tire you out. Perform the lift with your hands a little wider than shoulder width. Stand erect without swaying your back or bringing your elbows forward as you curl the weight upward and back down. Make sure to move slow and steady, under control on the lift and the descent. If you cannot get 5 full reps without breaking form (aka cheating) then go ahead and cheat a little by using your legs and hips to thrust the weight up as you curl and then bring down extra slow till you get to five. On your next set, be sure to go down in weight so that you can perform the lift 5 reps with better form and still fatigue those muscles. Complete all 3 sets in this fashion. HOWEVER, on your final set go for a total of 8 reps; cheat if necessary but strive to maintain proper form for the first 5 reps.
DB Hammer Curls- These are a burnout exercise for me. I start with the heaviest dumbbells that I can actually curl a couple times without cheating and then I perform the hammer curl until failure, set the DB down on the rack, move down in weight 5-10 pounds and do it again until I reach the end of the rack or at least the 15lb weights. This should be done as much as possible with good form and then forced reps performed by cheating; again cheating is done with the legs and hips helping thrust the weight up and bringing it down slow under control, but NOT using the lower back and leaning backward on the lift. Keep your low back safe! Make those arms scream. Make them grow stronger!
21's- This is performed with a light to moderate barbell weight. Again, it is tricky your first time trying to find the right weight range but do you best. The next week you will know what to do, whether it is go down or up in weight. 21's are simply 21 reps of the BB curl broken down into 3 sets of 7 reps. The first 7 reps are a half curl from the bottom up to the half way point. The next 7 reps are from the half way point up to the top squeeze of the biceps. And the last 7 reps are full range of motion as normal. Remember not to cheat at all during this particular exercise. The light weight allows you to perform higher reps on this one and also maintain proper form. Keep it honest here.

When finished be sure to stretch out your arms plenty. Also, prior to performing my workout, I encourage you to seek out videos online that teach proper curls form and technique.

CAVEAT: Before committing to any type of exercise plan or nutrition program consult your medical doctor and a licensed nutritionist, as well as perform your own research. I am not a medical doctor or licensed nutritionist. This article is simply for educational purposes and based on my own scholarly study and research in the realm of physical fitness, nutrition and athletics. You are responsible for your own actions should you choose to practice any of the information in this article and/or begin your own workout program or diet.

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Rex Causey is a husband, father, personal trainer and sports coach. As the founder and lead trainer of Transformation Fitness he is is also a published author of a group book on fitness and success with speaker millionaires James Malinchak and Brian Tracy. He earned a Bachelor Degree in Exercise Science (Physical Education) and minored in athletic coaching and biblical studies.

As a gifted fitness consultant, personal trainer, teacher, coach, author and speaker on fitness and success, Rex Causey is perfect for running a fitness bootcamp, seminar or event in your area or at your church or business or school!

If you want to know more about him and Transformation Fitness please feel free to contact him. You can also visit his website and Facebook page found on his author bio. You are encouraged to share his info and articles with friends and family if you truly find it beneficial. Godspeed!

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Get a Calorie Blasting Workout at Home Without Expensive Exercise Equipment

I love circuit workouts as a solution for people who haven't got much time to train. You move quickly from one exercise to another, each working different muscle groups, so one area of your body gets to rest while another area is doing its thing.

You can create your own circuit workout at home with little or no equipment. You get to choose the exercises, the music, when, where and how you do it. They can be designed for cardio/aerobic fitness or resistance training and can be very specific to your fitness goals. In short, circuits rock!

Think about what you'd like to get from your workout. To sweat it out and go for the burn you'll need to include lots of aerobic moves, or to build strength you'll need to think of exercises that work against resistance. Weights would be helpful for this, but not essential as there are lots of exercises that use lifting your own body weight against gravity to build strength.
Dust off that exercise bike, pump up that sagging Swiss ball, and roll out those old dumbbells. Assemble all the exercise equipment you've gathered over the years, or at least make a list of it.
Now list all the exercises you know how to do, both with any equipment you have or without. But only pick exercises you feel confident you'll be able to perform safely. Once you have your list, split it into four columns - arms and shoulders, legs and butt, chest and back, and stomach/core.
I'm going to recommend you do each of the exercises for two minutes, but you can, of course, increase or reduce this depending on your goals and the time you have available. I'm also going to suggest you repeat your entire circuit of exercises three times. Now you need to divide up your available time. If you're sticking with the three laps of the circuit and two minutes at each exercise station, divide the duration of time you'd like your circuit to last by three to find the amount of time you have available for each "lap" of your circuit. Then divide that number by two to determine how many exercises to include in the circuit. So, if you'd like to create a 30 minute circuit session you'll have time for three 10 minute repetitions of your circuit, so you can include five exercises (two minutes for each). Again, this is just a suggestion, you should tailor your circuit to whatever meets your needs.
Once you know how many exercises you need to include you can go about creating your exercise stations. This may mean putting a piece of equipment in each corner of a room, in a row down the hall way, or even dashing from one room to another if you're really short of space. An exercise station could be just a mat on the floor where you'll do ab crunches or even just bits of paper placed on the floor naming the exercise you'll do in that location. If you're aiming for a full body workout choose at least one exercise from each of the columns on your list. Otherwise tailor your exercise to whatever your aims are.
Place a clock where you can clearly see it, or better still set a timer to beep at two-minute intervals, so you know when to change stations. And go!

Tips:
As with any exercise session, always begin with a gentle warm up and end by gradually cooling down. You may want to devise a flexibility circuit to follow where you visit each of your exercise stations and stretch the muscles you worked there.
Safety first. Your exercise goals could come to naught if you get injured, so make sure all your exercises, equipment and locations are safe and suitable.
Exercises should be performed one after another with no breaks, so avoid working the same muscle in two consecutive exercises to allow it to rest.
Keep changing your circuit routine so it's stays challenging, in line with your goals, and fun.
If you know a lot of exercises you could devise several circuits to use on different days.
Don't be disheartened if it takes a little time to prepare your first circuit or it doesn't quite work as you'd hoped! Once you get good at this, you'll be able to quickly put together combinations of moves and really feel in control of your workouts.

Julia Buckley is one of Britain's top fitness writers. She is also a qualified fitness trainer and marathon runners. She publishes lots of beginner-friendly articles on exercise and fitness at her website, Fitness Rocks. On the site you will find a friendly fitness forum where Julia or one of her team of exercise professionals will answer your fitness questions and give advice on all things fitness.

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