Monday, June 13, 2016

YOU ARMS STOP GROWING? By Ben Pakulski

I'll be frank, I'm getting tired of all this "functional training," talk. Come on! 




Is that the reason you really got into lifting weights? It seems arm training has taken a dip in popularity and this may be the case in some circles but if you're REALLY honest I'm guessing you wanted arms that resembled a SUPERHERO... and for that, doing DIRECT bicep and tricep workout will
NEVER go out of style. 


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And having big, muscular arms that stretch your shirtsleeves will NEVER EVER go out of style either, so today is a reminder that when you pick up a copy of Ben Pakulski's MI40 System you'll also get his complete 21-day workout to BIGGER ARMS.  The same workout that packed TWO INCHES on his arms in 3 weeks! RIDICULOUS!  I would be
happy with just 3/8ths of an inch!  

Get MI40 System + 21 Days to Bigger Arms FREEEE <---- click="" font="" here="">

Now onto our arm tips compliments of the big man himself... 

4 Uncommon Tips To BIGGER ARMS 
By Ben Pakulski 

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1) LESS VOLUME! 

Small muscles require less volume, and recover faster. Basic logic says, a smaller muscle has less overall total volume of muscle fibres. It takes LESS overall stimulus to fatigue these muscles and less overall training volume to exhaust glycogen stores (stored muscle energy).


2) HEAVY WEIGHTS (WITH PERFECT FORM) 

Heavy weights are going to fatigue a greater overall percentage of muscle fibres in a shorter amount of time (aka less sets). Heavy weights also have  the added benefit of stimulating "high threshold motor units". These are the  
muscle fibres that require a lot more stimulus to grow and respond, but also the fibres that are more likely to be responsible for muscle hypertrophy or GROWTH!



3) ARMS RECEIVE A LOT OF STIMULUS ON A REGULAR BASIS

Arms receive a lot of stimulus on a regular basis. For most people, this tends to occur in the middle of the range of motion where the muscles are strongest. 

In order to get the arms to grow and respond, it is necessary to subject them to a different type of stimulus. One of the best ways to improve arm development is to subject them to more tension and continuous tension at the extremes of the range of motion (a.k.a, when a muscle is fully lengthened or fully shortened --where muscles are weakest). This will allow for greater time under tension as well as targeting different  
points of the strength curve to force the nervous system to adapt and stimulate new muscle growth.



4) YOU MUST ENGAGE THE TARGET MUSCLE FIRST IN ANY MOVEMENT

The FIRST muscle to engage in ANY movement must be the muscle you are trying to target.
If you are working your biceps, to most effectively stimulate the bicep, it must be the muscle to initiate the movement. As mentioned, muscles are weakest at those extremes and that makes it LEAST likely to contract. This is where your conscious intent and control is vital! The best way to ensure this is happening is to CONTRACT its antagonist muscle. 

This will ensure a fully lengthened working muscle and make it much more likely that it will initiate the movement(provided youre using proper control).

e.g. when working your bicep, to fully stretch your bicep at the bottom of the range, it is necessary to  contract your tricep before initiating the movement of contracting your bicep again.The opposite is true when training triceps. Contract your biceps at the top of the range when a tricep is fully stretched(forearm 
touches biceps).

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Tomorrow is your LAST CHANCE to get a Ben's 21 Days to BIGGER ARMS workout for FREEEEE when you pick up a copy of his 40-day muscle building system - MI40! The same program that helped him become one of the
top 15 bodybuilders in the WORLD! CLICK HERE

If you're tired of busting your butt in the gym with little to show, tired of seeing your buddies get twice as big as you and can't remember the last time you had a growth spurt... you would be insane not to give this a shot!  If a 275 pound pro has room to grow, I'm sure you do too!

Get the full story here... Even if you don't buy, there is some brilliant info on how to immediately double your gains: 

Have a great day


P.S. I just announced a SURPRISE BONUS of my own when you grab MI40....

Announce our bonus here!

Wednesday, June 8, 2016

BARBELL BICEPS CURL

Upgrade your biceps with this explosive exercise.




Three important points you have to remember: keep upright for maximum tension on the biceps, not let your elbows are ahead in the final position, and have always wrists straight torso, not up or down.




EXECUTION

* Stand with parallel width apart and feet shoulder, fingers pointing out. Grasp one too separated to shoulder width grip and extended supine with arms on the front of the thighs bar.

* Take air and hold fast while you ride the weight by bending your elbows.

* Keep your elbows in place sides as you go up the bar. Hands should be in line with the forearms.

* Go up the weight at moderate speed, stop for a moment in the final position and expelling the air near the top.

* Get off the bar controllably to the starting point, stop a few centimeters before full extension, and then Repeat as often as necessary.

* Keep your torso upright throughout the movement.




TRAINING TIPS

* Make use a supine to effectively develop the biceps and the brachial grip. The overhand grip greatly reduces the involvement of the biceps and brachial veers.

* Keep your body straight, especially the torso. If redondes echáis shoulders or back while running, you reduciréis tension on the biceps, and there may be predisposed to spinal injuries.

* To maximize the tension on the biceps and the brachial, keep your elbows at your sides at all times. Allow your elbows to move forward during the bending movement creates relaxation in the upper part of the muscle, which reduces stress and makes the exercise easier.

* Do not use excessive weights, or have to use your hips to help. This results in decrease in muscle tension and increase the potential for injury. Work with a weight that allows you to exercise strictly to produce the best results. If poundages are excessive, you can not take advantage of the full range of motion, not extend entirely arms




BASIC MUSCLES INVOLVED

In the push-up, the brachial biceps and brachial receive support brachioradialis and pronator teres. The biceps is the largest of those muscles and is the mass of the front of the arm. It has two sections, short head and long head, crossing the two joints of the shoulders and elbows.

The brachial biceps is located below near the elbow. He works hard in elbow flexion whatever grip used. The brachioradialis, located on the outer surface of outer side of the forearm, creates the rounded contour of the forearm from the elbow to the thumb. Pronator teres comes into play only when the resistance is big enough. Obliquely crosses the elbow and is covered in part by the brachioradialis.



MUSCLE AND JOINT ACTIONS

In bending the elbow joint, the arm is static and forearm moves in an arc toward the arm. The axis is in the elbow joint.




SPORTING USES

This exercise is critical for bodybuilders seeking to develop the biceps and other elbow flexors. The biceps muscle is perhaps the most widely used in routine poses.

In sports, the triceps is usually more crucial, although the biceps has some key roles and is very important to balance the development of the triceps and maintain a strong and efficient joint elbow. B Biceps and other elbow flexors are widely used in all flip s actions as dominated and up and pull the body mass.

Wrestlers, practitioners of martial arts and rugby players need this muscle for his actions to grab, squeeze and pull an opponent. The actions are also important when we knock on the ground in racquet sports, especially golf, tennis and basketball, lifting a weight to your chest and carrying heavy packages in front of the body.


Sunday, June 5, 2016

HANGING LEG RAISES

Keep your legs straight makes this exercise lower abs is even harder.



For effective abdominal development, arching her pelvis to lift your legs above the horizontal and keep the final contraction before making the negative phase in a controlled manner.




HOW TO MAKE THE EXERCISE


* Hang from a high bar so that the body hang freely without the feet touch the ground. If you use straps grip, get on a stool or bench while fixed straps.

* Extends completely arms and lower body when you hang bar keeping slightly arched column.

* Take a deep breath and hold your breath while you cast the mind back legs slightly and then take -the fast forward and upward as much as possible.

* Keep straight but not locked while you lift your legs. If you have rigid femoral you can bend your knees slightly.

* To make the exercise more effective, legs should over-passing the horizontal level, and then hold the position for 1 or 2 seconds while you breathe out. Relax as you return to starting position.

* Stop for a moment and then repeated, taking the first leg back and then swinging them forward and upward.

* If the exercise is too difficult to perform with straight or nearly straight legs, bend your knees to reduce drag.



TRAINING TIPS


* For maximum abdominal development, elevate your legs as much as possible abdominal -the only shorten when the legs reach 30 to 45 degrees from the vertical. Below this point, they are subject to isometric contraction so the hip flexors can raise the legs from vertical to where the abs begin to shorten.

* The key is to let the pelvis rotate as much as possible while the legs are raised. Arching her pelvis after having legs moving upwards.

* A slight roll of the legs back and then forward it helps overcome the static position and allows you to lift the legs higher, leading to increased abdominal development.

* The hip flexors are fully involved in the exercise and not detrimental to the column. Abdominals and hip flexors work together safely and effectively. In fact, if both do not work at the same time, this exercise and many others would be impossible.

* For most people, are unnecessary extra weights on your feet. The leg length and weight of the shoe normally provide a wide resistance.

* Since the hardest part of this exercise is to maintain the grip of the bar, using gripper straps or supports for elbows is recommended as they allow to be hanging long enough to make all possible repetition time.

* Hold your breath while the legs are lifted it produces additional strength and allows elevate the legs to the maximum. If you expel the air during this phase of the exercise, never you will continue to stimulate the abs.

* If you have rigid femoral and keep the legs locked upright, you will find it almost impossible to keep the legs beyond the horizontal level. In that case, slightly bend your knees to increase in range of motion and achieve greater abdominal development.



BASIC MUSCLES INVOLVED

The main hip flexors are in iliac, psoas (iliopsoas), the rectus femoris and pectineus. The iliacus and psoas are located deep in the abdomen and can not be seen or easily felt.

Pectineus is a short, thick near the groin that is covered by the sartorius and the rectus femoris muscle.

An important part of the quadriceps group, the rectus femoris is located along the front of the thigh and I as hip joints and knee.

The main muscles of the abdomen include internal and external rectus abdominis, a long thin muscle that extends vertically mind from the pelvic bone to the sternum, and obliques covering the frontal zone of the sides of the abdomen from the rectus abdominis the dorsal higher.

The fibers of the external obliques are located perpendicular to the fibers of the internal oblique and form a "V" when viewed from the front.



MUSCLE AND JOINT ACTIONS


In the hip joint, flexion occurs when the legs forward and upward rise from a position directly below or slightly behind the torso. also it performs spinal flexion when the upper part of the pelvis rotates backward while the bottom of the pelvis leans forward, moving your legs through an isometric contraction of the hip flexors.

The muscles of the hip joint come into play initially to elevate the legs while the pelvis is held in place by the isometric contraction of the abdominals. When hip flexion reaches about 30 -45 degrees on the vertical, the angle of the hip joint is maintained by the isometric contraction of the hip flexors. At the same time, the abdominal muscles, especially the bottom, turn help boost the pelvis and legs up.

The more legs to rise, tighter tighten the lower abs, which also shortens the upper abdominals to produce the maximum shortening of the entire abdominal wall.



SPORTING USES


In bodybuilding, legs hanging elevations are mainly used to develop the abdominals. It is very effective especially to strengthen the lower abdominal area and the top when the legs are raised enough. Leg lifts play a vital role in sports such as football, athletics (races, hurdles and pole vault), karate, gymnastics and others.

In many activities, flexion of the hip and spine either together or sequentially, is extremely important to bring the legs forward and upward as much as possible. These actions can be seen in most gymnastic tests in football and throw-ins when the thigh is carried forward in racing or when the legs are raised to the front to reach a ball or some other object.

The development of the muscles involved is also crucial in preventing injuries to the lower back. as these muscles help stabilize the pelvis, which in turn keeps the spine aligned properly.