Conclusions of Exercises In a Modified Superset

If you look at it, you will be resting 3 minutes plus the amount of time that it takes you to perform the other exercise (so you actually are resting a given muscle between 3 and 4 minutes). Using this technique of pairing exercises in a modified superset fashion not only saves time and keeps the body warm, but it also allows for faster recovery of the nervous system between sets. This allows you to lift heavier weights than if you just stay idle for 3 minutes waiting to recover. Remember that nutrition is key for gains. If you have an average metabolism, multiply your bodyweight times 15 to gain muscle size and use a macro nutrient ratio of 40% carbs, 40% proteins, and 20% fats. If you are a hard gainer, then multiply your bodyweight by 24 and use a nutrient split of 50% carbs (even split of simple and complex), 25% proteins, and 25% good fats. Also, whether a hardgainer or average gainer, remember to have a post workout protein shake with simple carbs to spike insulin levels and induce anabolism (growth).
Use perfect form when executing arm exercises. Utilizing less than perfect form will result in the utilization of other muscles in the body, thus taking away from arm stimulation. You need to concentrate and feel the biceps and triceps contract as you work them. Forget about using super heavy weights and jerking the weight. Practice perfect form and think isolation at all times.

QUESTION: How often can I train my arms?
ANSWER: Most people should train their arms twice a week (with 2 to 3 days of rest in between), except if they are hardgainers, in which case once a week is best. Another exception is that of the extremely advanced bodybuilder who have so much muscle mass and strength that once a week training works best.

QUESTION: How many sets should I do for the arms?
ANSWER: For absolute beginners, 4–6 sets twice a week works best. For intermediate bodybuilders, 10–12 sets twice a week, and for advanced athletes 12–14 sets suffices. As you get more advanced into bodybuilding, you start learning more about your own individual recovery capabilities, but in my experience 10–12 sets seems to be tolerated well by most people. Again, remember that if you are an ectomorphic person with a super fast metabolism, once a week training is a better frequency.

QUESTION: How can I make my arms look wide as mine look big when I flex them but small when you see them from the front?
ANSWER: You need to train the biceps brachialis in order to create the illusion of width. The biceps brachialis is that little golf ball shaped muscle in between the biceps and triceps that is located on the outside part of the arm. By increasing the size of this muscle, not only you increase the size of your arms but also your width. This muscle is trained with hammer curl movements and reverse curl movements as well.

QUESTION: What other body parts can I train my arms with?
ANSWER: There is a multitude of splits that I have used over the years with great success. I will give you a list in next post of this blog.

Why Body Fat Testing is Necessary

Most people are totally obsessed with scale weight, even though the scale tells you nothing about what your weight consists of; fat or muscle. Scale weight can also fluctuate wildly on a daily basis based on your water levels, blurring the real picture (and messing with your head too!) Losing weight is very easy. Losing fat – and keeping it off without losing muscle - is a much bigger challenge.

If you simply wanted to lose weight, I could show you how to drop 10 –15 pounds over the weekend just by dehydrating yourself and using natural herbal diuretics. Bodybuilders and wrestlers do it all the time to make a weight class. But what good would that do if it’s almost all water and you’re just going to gain it all back within days? If you want to achieve solid muscle gain or permanent fat loss and get off the diet roller coaster once and for all, you must squash your preoccupation with scale weight and instead judge your progress based on lean body weight and body fat. Instead of looking only at body weight, a body fat test lets you focus on lean tissue versus fat tissue so you get a clearer picture of the effects your nutrition and training are really having your body. Body fat tests also allow you to monitor your progress and get continual feedback so you know how to adjust your nutrition or training on a week-to-week basis. The scale, tape measure, mirror, and photographs are all helpful methods of feedback you can (and should) use, but alone they’re not enough. It’s difficult to notice daily and weekly changes in the mirror because they’re taking place so gradually. Watching your progress unfold slowly like the grass grows can be frustrating and discouraging – sometimes even a demotivator.
It’s also difficult for most people to judge their own progress objectively. The best known example of distorted self-image is anorexia, but it works both ways: Many bodybuilders suffer from “muscle dysmorphia,” a term coined by psychologists that could best be described as “reverse anorexia.” These are people who can never seem to get big or muscular enough.Almost everyone has some small degree of distorted body image and you’re always your own harshest critic. You seldom see changes in your own physique as readily as others do. That’s why you need an objective, accurate, measurable and scientific method of measuring your results and recording your progress. Body fat testing is the answer.