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We all know that top of the list for most body builders is a huge impressive set of biceps. Naturally they are one of the most visible and eye catching muscles that will win you lots of praise. What is the reason then that many people, despite many years working out still have biceps that don’t look huge.

Well, it may come as a suprise that this set of muscles are one of the most poorly trained set of muscles. By that I mean that many people go about building biceps muscle in completely the wrong way.

Here we shall lay down a few basic rules to ensure you stay on the road to building bicep mass fast. So here is out brief how to get big biceps and how to build up muscle fast guide.

1) Your biceps already receive a lot of work in back workouts. So, concentrate on improving at these exercises and your guns will follow and get larger.

2) Don’t punish your biceps too much. This is suprisingly easy to do because of the back workouts so don’t do more than a max of 4 sets for your biceps.

3) Choose the correct exercises. The number one bicep mass builders are underhand pull ups and rowing movements. If you simply have to do more sets for you biceps then try standing barbell curls. Avoid seated concentration curls – exercises like these are designed as shaping and carving exercises to shape arms that already have a lot of muscle mass. if that doesn’t sound like you then other exercises will be more suitable.

4) Stick to the rep range of between 5 and size for maximum muscle size gains. Ensure your progression by hitting the targets in your training log. This means you will have targets to beat each session which is highly motivating.

5) Are you ensuring that you are taking on board enough calories. You need to be eating enough to create a surplus of calories in your body that can then be used to support muscle growth. Ideally consume about 6 meals a day made up of pastas, fruits, leafy greens, lean white meats and so on. These are the types of food that will provide qulity nutrional calories that will boost your growth.

6) Are you resting enough. You are probably aware of the fact that muscles don’t increase in size and grow whilst you are actually working out, they do it whilst you are resting. Therefore don’t you think you should be getting enough rest to let them grow. You are quite simply wasting your time if you are not doing this.

So that’s all folks, our short guide to building bigger biceps fast. Now you know how to get bigger biceps check you are following those guidelines and you may just boost your bicep size and build muscle mass quicker than you expected. Get to it!

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Just before I tackle the main purpose of this article which is to show how to build muscle vegetarian style I will briefly outline the different types of vegetarians. Vegans do not eat dairy products or any other animal by products,  pesco-vegetarians will eat fish and dairy products and lacto-ovo vegetarians will drink milk and eat eggs but won’t eat meat. There are a number of other types of vegetarians however for our needs this is adequate categorisation for now.

Why would anyone want to be vegetarian?

Due to the nature of the food that vegetarians avoid they are at a significantly reduced risk of the following potentially life threatening diseases :coronary artery disease, hypertension, cancers and diabetes mellitus. As you may agree the reasons for changing to be vegetarian are compelling indeed and that is before we even discuss the idealistic side of things such as being less cruel to animals, saving food for others, preserving the rainforest, becoming more enviromentally friendly and such like.

Ok , then as a vegetarian how exactly am i going to take on board enough protein?

Well, suprisingly the answer is extremely simple. Soy in reality has higher levels of protein than beef and also contains all eight of the essential amino acids. Particularly good sources of soy include: seitan, miso, soy milk, tempeh, textured soy protein and of course tofu. These can all be included in a variety of tasty recipes and dishes. Another great supply of protein for vegetarians are beans, rice, seeds, legumes, nuts and even vegetables which together can pack together a wide variety of amino acids, so you should never go short.

Ok so straight away that is protein deficiency taken off the myth list now what about vitamins and minerals like: calcium, iron, zinc, vitamin D, and vitamin B12?

Well vegans would be wise to take a supplement for this. Vitamin B 12 is found in dairy products so other types of vegetarians ought to never go short of this. As regards the others a decent meal replacement powder will see you through to getting adequate supplies of these. Of course however many minerals and vitamins are easily available in the form of leafy green vegetables and fruit that you should not overlook if you wish to build muscle up vegetarian style. 

So, overall there are many health benefits to being a vegetarian and being a vegetarian need not prevent you from achieving your bodybuilding goals. Planning is the key and this is just as true for none vegetarian bodybuilders also. With the above guidelines in mind go ahead and build muscle vegetarian style!! 

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Ok, cool, you have made the decision to pack on some muscle mass. Whether it is because you want to look good at the beach or you have just watched another ‘Rocky’ movie or you just want to improve your sporting performance. So obviously you are aware that you are going to have to life weights. However you may not be aware of what to eat to build muscle and of the correct muscle building nutrition. This mini muscle building nutrition guide will give you enough knowledge to install an effective muscle building diet.

Firstly to build muscle, eat more often. Try to eat 5-7 smaller meals every day. This is due to the fact that excess calories are required in order for your body to support muscle gains. If you don’t get enough calories then you cannot build muscle. 5-6 small meals every day will ensure that you can get enough calories without filling yourself overly at any single particular meal.

Secondly, you will have to significantly reduce the amount of junk food in your diet. Go admit it, we are all at times prone to eating junk food at some time and it is these measl that we need to cut out.

Thirdly, you are going to need to take on more water than you are used to. carry a water bottle around with you and keep one in your car. nearly all reactions in the body require water to some degree and that includes muscle building reactions also.

Fourthly, divide your meals up so that they contain roughly the following portions of protein, carbohydrate and fat. Attempt to split your meals in to seperate amounts of 50% carbohydrate, 30% protein with the rest to come from fats.

Fifthly, you will need to educate yourself as to the kinds of foods that you should be eating. Here is a start to illustrate what some of the best muscle building foods are:

For protein: turkey, chicken, fish and shellfish, eggs, red meats, dairy products. These are terrific sources of quality protein so include them in your daily meals as often as possible. However caution is advised as these foods are high in saturated fat so it would be sensible to mix them with the following foods that supply protein but with a great deal less fat: egg whites, lean meats like poultry and fish, non-fat or low-fat milk and dairy products, lean cuts of red meat, turkey breast,and skinless chicken breast.

For carbohydrates and long term release energy: bread, brown rice, oatmeal, bagel, pasta cereals and potatoes. For short term energy to be consumed near your workouts try fruits such as apple, raisins, orange, grapes, bananas and sports drinks.

The fat portion of the meal will naturally come from the foods that you will be consuming and will thus take care of itself. Also be sure to get plenty of vitamins and minerals from leafy green vegetables. If you have spare cash for supplements then shoot for a decent multi-vitamin, whey protein, essential fatty acids and possibly creatine.

Finally a few words of advice on exactly when to eat. To build muscle eat within one hour of finishing your workout, before bed and immediately on rising. These are critical times if you want to ensure muscle growth. With the afoermentioned guidelines adhered too you are then in a great position to start packing on some muscle mass.

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I bet that at the top of many bodybuilders wish list are a huge pair of biceps. They are one of the most visible and striking muscles that win you lots of plaudits with your peers. What is the reason then that many people, despite many years working out still have biceps that don’t look huge.

Well, it may be of suprise that the bicep muscle is one of the most poorly trained muscles of all. By that I mean so many bodybuilders try to build bicep muscle mass in completely the wrong way.

Here we are going to set a few things straight in order to set you firmly on the way to building muscle mass on your biceps quickly. So here is out brief biceps guide how to build muscle up fast.

1) Your biceps already receive a lot of work in back workouts. Therefore concentrate on progressing on these exercises and you will automatically get bigger biceps.

2) Don’t punish your biceps too much. This unfortunately is far too easily done due to the fact already mentioned that they receive plenty of work in back workouts, keep it to a max of 4 sets of specific bicep exercises.

3) Choose the correct exercises. The best mass building exercises for arms are: Pull-ups with an underhand grip followed by rowing exercises. If you simply have to do more sets for you biceps then try standing barbell curls. Avoid seated concentration curls – exercises like these are designed as shaping and carving exercises to shape arms that already have a lot of muscle mass. if that doesn’t sound like you then other exercises will be more suitable.

4) Stick to the rep range of between 5 and size for maximum muscle size gains. Track your progress with a training log to monitor your progress. This means you will have targets to beat each session which is highly motivating. Next up muscle building nutrition.

5) Is your calorie intake high enough. You need to be taking on enough calories to ensure that you can support the muscle growth you want. Ideally consume about 6 meals a day made up of pastas, fruits, leafy greens, lean white meats and so on. These are the types of food that contain the necessary calories and nutrition to boost your growth.

6) Get plenty of rest. You’ve probably heard before that your muscles do not grow whilst you are pumping iron they grow when you are at rest. So, don’t you think it is only just common sense to give them plenty of rest. If you are not then your attempts to build muscle will be wasted.

So that’s all folks, our short guide to building bigger biceps fast. Check you are following those guidelines and you may just boost your bicep size and build muscle mass quicker than you expected. Go hit it!

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A typical dilemma for any active sportsmen who lifts weights and wants to gain muscle mass is that they know there goal to build muscle up conflicts with the fact that they do a lot of cardio-vascular work. How can someone like this build muscle fastest whilst still doing cardio, indeed is it even possible?

Quite often it is suggested that in order to build muscles fastest you have to keep cardio training down to as limited an amount as possible. This is said because cardio workouts do two main things that work against muscle building, they are: 1) use up a lot of calories 2) increase the speed of your metabolism. These two things both add weight to the problem of consuming enough calories. The next question to naturally consider is that of how many calories should I be taking on board each day?

Well, to keep at the same weight every day you would be required to consume enough calories to cover the energy usage of your body as if it were resting (basal metabolic rate), then eat enough extra calories to provide energy for your workouts. If you want to add muscle mass on top of this then you have to add an extra 500 calories every day.

Is there a way to figure out this total?

Yes, there definitely is and one way of finding this total is by following the Katch-McArdle formula (BMR based on lean body weight). Here it is:

Men: BMR = 66 + (13.7 X wght in kg) + (5 X hght in cm) – (6.8 X age in years)

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)

Once you have gotten this figure you should then multiply it by one of the following to allow for your daily activity levels:

Sedentary = BMR X 1.2 (desk job, little or no exercise)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active equals BMR X 1.{9 (hard daily exercise/sports & physical job or 2X day training, i}.e marathon, contest etc

So, if you are doing cardio and weights frequently then you should multiply this by at least 1.725. Your daily energy needs will be safely covered by this amount. To suit your specific goals you should then adjust this total. Presuming it is muscle building, you would need to add at least a further 500 calories per day.

So, for arguments sake lets say the number you figure out is 3000 calories then that would mean 6 meals everyday which each contain 500 calories. To follow this strategy one snack or meal would be based around 11 gram coming from fat, 62 grams coming from carbohydrate and 37 grams coming from protein. This is due to the fact that a gram of protein or carbohydrate equals 4 calories where as a gram of fat equals 9 calories.

Correct muscle building nutrition and working out your calorie needs like this is what is going to ensure you build muscles fastest, not any miracle new exercise!

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