quick tips to build brawn

In the world of comparisons, if it is slender arms for women, it is brawny biceps like Salman Khans for men. So, if youre a lean bean wanting to transform into a tough bravo, here are things to bear in mind.

With the right moves, fitness experts vouch, it is possible to add bulk to your arms. So, first point to remember, focus on pairing your arm workout with back exercises. This is important because youll work your biceps whenever you perform back exercises, so doing them together ensures that you dont wind up overtraining your biceps. Gym trainers warn, those who exercise their back on one day and arms the next, are going to run into trouble because of overtraining and high levels of muscular fatigue.

You must start taking postworkout nutrition seriously. Remember that the foods you consume during the postworkout period are going to directly influence how fast your body rebuilds that damaged muscle tissue, so theres no room for error. Eat protein rich foods like chicken, eggs, lentils, milk and dairy products like cheese and paneer.

And it is not justproteinsthat you need. If you want to grow, you need to provide your body with the fuel to do so. You cant build muscle out of nothing, so make sure that calorie surplus is present. Aim for at least an extra 250 to 500 calories over and beyond your maintenance value each day. This will be enough to put on a kilo per week.

So also, when structuring your upper body workout, it is important for you to perform your bicep exercises after you are through with all other work. This way, you can fully tire out your biceps. If you do your bicep exercises first, the bentover rows and chest presses you plan to perform later tend to suffer.

One thing you fitness freaks must know about bicep training is that they are a fast muscle group to adapt. Therefore, performing the same exercises repeatedly can lead to hitting a training plateau. To avoid this, vary your exercise regime. Perform bicep curls one day and then replace them with hammer curls the next. The more variety you include in your workout programme, the more youll gain.

Dont overlook using a reverse grip when performing bentover rows as well. This particular grip will have you placing far more emphasis on the bicep muscle compared to just the back as the standard grip does. This is also a great way to change the stressloading pattern on the back muscles.

One thing to keep in mind with your programme is that its quite easy to over train if you arent careful. Those who are using a split body workout which works just one or two muscle groups each day stand a greater chance of over training due to hitting the smaller muscles twice. Each time you perform chest orbackwork, the biceps are stimulated. To recover youll need to stay away from the gym the following day.

Building muscleis not only about lifting heavy weights. Dont underestimate the weight of your own body and making optimum use of it to build muscle. Add pullups to your workout plan. This compound exercise is great for building up your muscles, and in addition to that, will also be fantastic for working the biceps. Use an underhand grip with this one if you want to zero in on the bicep muscle as you perform it.

While dumbbells are great for hitting the biceps, the cables present a different loading pattern that can also produce great results. Using them from time to time is another way to incorporate variety into your programme and reduce the chances of you hitting a progress plateau.