AS I PROMISED .... I would like to thank each and all of you for the support and spreading healthytips55 !!! What motivates me the most is to see great people giving great feedback of the quality blog post's, tweets, workout/nutrition plans , motivation and inspiration i give to all of my audience. My plans for the near future consist of youtube videos and a healthytips + positive mindset webpage. Keep giving 125% every WORKOUT !!!! ....heres a few pictures and videos. enjoy :) P.S : the links on the side of the page are workout routines and nutrition plans i purchased myself and found to be very potent ! as well with the supplements.
This video set me through the roof with motivation !
The key first step on the path to physical fitness is seeking information, followed by the decision to pursue a healthy lifestyle centered around physical fitness. This website is designed to share some of the knowledge that I have gained over the years from working out and trying to live a healthy lifestyle. This knowledge is key in allowing you to make smart decisions and to give you ideas on how to achieve your fitness goals. The decision to fully carry out a physical fitness program cannot be taken lightly. It requires a lifelong commitment of time and effort. As with any exercise or nutritional regimen, please check with a medical doctor and a certified nutritionist before you begin.
Exercise must become an integral part of your life, something that you do without a second thought, like brushing your teeth. Unless you are convinced of the benefits of fitness and the risks of ignoring it, you will not succeed. You must also realize that you can't try to do too much too soon and must not quit before you have a chance to experience the rewards of improved fitness. Patience and hard work are key since you can't regain in a few days or weeks what you may have lost in years of sedentary living, but you can get it back if you persevere. The end result is worth the price. The second, equally important aspect to fitness and good health is nutrition. As the saying goes, "you are what you eat". But the area of nutrition can often seem complex, with many differing views on what constitutes good nutrition. Stroll through the fitness/health section of you local bookstore and you will be bombarded with hundreds of views on what constitutes asgood nutrition. The same goes for magazines, newspapers and television. It took me years of tyring out these numerous fads and quick, guaranteed results to figure out that what you need with respect to nutrition is common sense. Most diets are simply trying to get you into a nice balanced nutritional regimen where you avoid processed , do no over eat and spread out your meals out throughout the day. There are of course exceptions like the Atkins, Zone, South Beach and Scarsdale diets. I have also found that professional, amateur, and weekend athletes are usually very food conscious. They usually take the time and effort in making sure they learn about the food they are consuming and knowing what it does for or against their bodies.
Diet and Nutrition
The components of food that the body uses to sustain itself are known as nutrients. Nutrients can be divided into two broad categories; macronutrients (proteins, carbohydrates , and fat), substantial quantities of which are required for energy and growth, and the micronutrients (vitamins and minerals), needed in small amounts for growth and to facilitate regular body functions. Though not necessarily regarded as nutrients, water and fiber are also essential parts of a healthy diet.
The human body has the ability to synthesize certain nutrients on its own. Those that cannot be produced atall or in sufficient quantity must be supplied by food and supplements. Such nutrients are known as essential nutrients. If you do not get enough of them in your diet, the body develops potentially harmful deficiencies. Foods vary in the amounts and types of nutrients they have. No single type of food provides all the nutrients required for good health. For peak nutrition, one has to consume a wide variety of foods. By the same token, foods lacking in certain nutrients can still be part of a balanced diet as long as other foods or supplements provide the body with the lacking nutrients.
When starting a fitness regimen, it is essential to also examine your diet. This means knowing what you eat and cutting down on things like sugar, soft drinks, processed foods, and snacks. The limitation of caffeine, alcohol, and cigarettes can also help promote health and fitness levels. After cleaning up the diet, it is also essential to figure out how much to eat. Determining the correct portion (serving) size is an important part of good nutrition. Just as important is keeping track of what you are eating and drinking.
A balanced diet with wholesome sources of protein, carbohydrates and fats should be sought. Protein is essential for our health as it facilitates growth and repair of muscle tissue. Its ideal sources include lean red meat, chicken, fish, dairy and. eggs, Carbohydrates are essential in providing energy and stimulating anabolic hormones, especially insulin. High fiber, fruits, vegetables and low glycemic sources of carbohydrates are preferred, staying away from the highly processed and sugar laden products. Fat is essential not only as a store of energy but also for its role in enabling various anabolic functions within the body. Unsaturated and essential fatty acid rich vegetable oils are the often recommended sources of fat.
The world of strength training is obviously full of contradiction and confusion. Just pick up any standard bodybuilding magazine and you’ll see different people with drastically diverse views, all telling you that they have the one method to help you achieve your goals. But through all of this crap, every now and then we find certain principles that we can take to the grave and apply universally. Examples include: “lift heavy weights and you’ll get big,” “cardio helps with weight loss,” and “Canadian men are hung like moose.” Another such principle is the post workout nutrient window, which states that during the time immediately post workout, our bodies are in a state of shock and physical disarray, resulting in an opportunity for enhanced nutrient absorption and accelerated recovery. In fact, it’s pretty safe to say that since its inception a decade ago, this scientifically “proven” idea has revolutionized the way we look at nutrition. Unfortunately, this principle has become so engrained in our subculture that much of it has mutated and become dogmatic in scope.
While the general principles remain, many of the studies on which they are based were done on populations that aren’t completely applicable to us, such as animals or endurance athletes.
Despite the emergence of new, more applicable science, we’ve had a very difficult time in adapting our thinking to these current and better-suited ideas. Making the situation worse is the fact that everyone seems to have their own input about what post workout nutrition should be! This stems from what I like to call the “telephone-chain effect” (derived from the lesson-yielding children’s game), which illustrates how easily messages can change when passed through a chain of people. How it works is that one person will dictate something to another, who in turn tells this same information to someone else, who then repeats it to another, and so on. By human nature, each person will subtly alter the message, by leaving out some parts, embellishing others, etc. to the extent that by the time you get to the tenth person, the original statement of “Hey sugar, could you mop up the mess in the pantry with the Swiffer?” becomes warped to something like “Shugart is a messed up panty sniffer.”
True as it may be, obviously the point of the latter statement does not even remotely resemblethe original. But since this article is not entitled “The Top Ten Things Wrong With Our Post Workout Information,” let’s get to the myths that have developed, and the current reality.
The post workout meal is the most important meal of the day.
I have to admit that with all the hype on post-workout meals over the past few years, I got tangled up in this myth, too. Realistically though, as great as they are, a single post-workout meal will have minimal impact compared to what can happen if your nutrition is completely optimized. Of course it’s heresy to say that these days, but that’s a result of the myth building on itself more than any factual data. For example, as discussed in the myth #2, pre-workout meals can be 200% more effective for stimulating muscle growth compared to post-workout (Tipton et al., 2001). Perhaps even more important than the pre-workout meal is the old standard: breakfast. No this article isn’t part of a conspiracy by MABB (Mom’s Against Bad Breakfasts) to promote the importance of this meal. Just think about it: being essentially fasted for 8-10 hours is incredibly destructive for muscle -yes even if you eat cottage cheese before bed. This is especially true in trained individuals like us, because we have higher rates of muscle breakdown (Phillips et al. 2002) The faster we can stop this catabolism once we wake up, the better. In fact, one could even argue that the amount of muscle protein spared from this first meal would be equal to, or even greater, than that gained by a post workout meal. Also, consuming a high quality slow protein before bed, like Low-Carb Grow! with micellar casein, will largely mitigate the catabolic effect induced by nocturnal fasting. Taking this one step further, nighttime eating will actually put your muscle into anabolic overdrive, by supplying even more amino acids to stimulate this metabolic process. Finally, a second post workout meal can be even better for protein synthesis than the first, but I’ll get to that one in a bit.
Mini-Summary: Nocturnal feedings, breakfast, preworkout meals, and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal.
There’s a one-hour window of opportunity for protein synthesis following a workout.
You may be wondering: is this a myth because the real window is half an hour? Two or 3 hours? Maybe 6 hours? Sadly, in the past 2 weeks I’ve read different articles, all suggesting that the “window” is one of the above lengths of time. It’s not surprising that with this type of inconsistency that this is probably the most pervasive myth in bodybuilding today! Worse yet, it stems directly from the scientific research itself. The most often cited research on the protein synthetic post workout window, used elderly subjects (Esmark et al., 2001) and cardio exercise findings (Levenhagen et al., 2001) to make their predictions. While this is a completely acceptable practice when these are the only data we have to go on, there are a couple noteworthy problems. Elderly individuals digest and absorb protein differently than healthy adults. In fact, they digest and absorb whey protein in a similar manner as they do casein (Dangin et al., 2003); in other words they have slow digestion and absorption for whey.
Elderly also benefit from having 80% of their daily protein consumed at a single sitting (Arnal et al., 1999), in contrast to the benefits of our multiple feedings. Additionally, the traditionally referenced Esmark et al. (2001), study showed that consuming the post workout meal just 2 hours after working out actually prevented any improvements induced by the training! Figure that one out and you get a prize.
Secondly, with regards to cardio…well, let’s just say that there’s an obvious difference between how our muscles respond to the two forms of exercise. Bear in mind that with regard to carbohydrate metabolism following a workout, there might not be much of a difference-we just don’t know, but certainly the long-term protein metabolism differences can be seen. So now what are we supposed to base our nutrition on? Enter the most underrated scientific paper in the last 5 years. Tipton and colleagues (2003) examined responsiveness of protein synthesis for a day after a workout, and found it to reflect a 24 hour enhanced level. That’s right folks, a FULL DAY! This means that having a morning shake will have the same impact on muscle protein synthesis as one consumed following the workout! These results shouldn’t be too surprising because we’ve known for over a decade that postworkout protein synthesis is jacked up for this long (MacDougall et al., 1995), but if you’re discovering this for the first time, then it’s pretty exciting! Some research suggests that even 48 hours after the workout our protein synthesis levels can be elevated by ~33% (Phillips et al., 1997), giving us an even longer period during which we can maximize our muscle growth with protein drinks.
Strike one for the one hour post workout window.
Whey is a “fast” protein, ideal for post workout.
Back when it first came out, whey protein was pretty kick ass because it was discovered to be very high quality. Then research came out that made it even more kick ass, because we could classify it as a “fast” digesting protein compared to casein (Boirie et al., 1997). You know what? This research stands today, because compared to casein, whey protein really is fast! Then again, a tortoise is also fast compared to a snail, but that doesn’t mean we want to take a tortoise to a greyhound park. In other words, we’ve been considering whey a “fast” protein only because we’ve been comparing it to something incredibly slow. When we compare the digestibility of whey to the gold standard of amino acids, on which we base nearly all of our post workout nutritional data, whey flat out sucks. This is incredibly frustrating because all of the ways to maximize protein synthesis we’ve been discussing have used amino acids. So we need to either use pure amino acids or use something that closely resembles their absorptive properties. This is where whey protein hydrolysate comes in. The protein is already broken up into large peptides, so we get a rapid absorption with peak levels reaching the blood at around 80 minutes (Calbet and MacLean, 2002), compared to 60 minutes for pharmaceutical grade amino acids (Borsheim et al., 2002). Unfortunately, even the highly touted whey isolate is completely useless for our timing purposes here, because it just takes too long to get taken up by the gut (Dangin et al., 2002).
In light of these data and the growing body of literature contradicting the versatility and usefulness of whey protein, it should henceforth be classified as “moderate” or “intermediate” speed protein, with only whey hydrolysate and amino acids existing as truly “fast.” It may be difficult to adjust our thinking, but this is simply more dogma that needs to be destroyed in order to bring us up to date with the proper application of research.
Machines are safer than free weights
Damn near every exercise machine lulls you into a false sense of security. The machine makes you think you are strong, when you are much weaker than you would be if you spent the same time and effort with free weights. The machine forces you into a plane of motion that is not natural and almost always robs you of the opportunity to develop stabilizing muscles, posture, and balance.
So when the real world strikes – and the real world always strikes – and you have to lift a couch or push a car or pull your dog off of the mailman, you’ll find that all of your machine work doesn’t quite transfer to the task at hand. Skeletal and muscular injuries are a risk in ANY exercise program. A deadlift isn’t bungee jumping. Grab the bar and move some damn weight!
Looking fit = being fit.
Oh how I love it when the former high school football star walks into my gym for the first time. He’s five or ten years removed from his varsity jacket, but he still appears to be in pretty good shape. Hell, he still goes to the gym three days a week and he IS in better shape than the average Joe.
But his fitness magazines lie to him. They give him an arrogance that I smell and I can’t help but satisfy the urge to serve him some humble pie. So I feed him a simple 4 minute workout of Tabata squats. No added weight – just his body. His face reddens, his legs quiver, but he makes it to the end. And then curls into the fetal position in the corner.
Being “fit” should give a person relative high performance across a broad spectrum of physical attributes including strength, endurance, balance, flexibility, and coordination. You can look like an underwear model and still get humbled by having to move the refrigerator.
Targeting specific muscle groups is the best way to lift.
How many times have you heard “Today I’m doing bi’s and tri’s” or “Monday is my chest day”? How you plan a resistance training program depends on several factors, but the one factor we’ll concern ourselves with here is the goal in mind.
Why are you doing resistance training? I prefer to design programs around movements instead of muscles. The real world is never going to give you a task that focuses only on your “bi’s”. The body moves as one piece so it is important that you treat it accordingly. Full body movements like deadlifts, power cleans, and presses should be the staples of any resistance program.
At least any program that wants to get you fit and not just ready for your beach vacation.
You need supplements to get in good shape
Supplements should be used only for what they’re name implies: to “supplement” an already nutritious diet. Pills, powders, potions, and magic elixirs are not the Holy Grail they are purported to be.
Most supplements are useless, and the few that are beneficial should only be applied after solid nutrition is in place. What supplements do I consider alright? A good multi-vitamin is never going to get bad mouthed by me. An omega-3 supplement if you are unable to get it from your diet (and few of us can) is alright. And maybe, and I said maybe, a protein powder if you are unable to acquire the required amount of protein from your diet. Keep the Horny Goat Weed to yourself.
Long slow running is the best way to lose weight
I so wish this one would go the way of the dinosaur. But I still hear people saying how they’re running 5 miles a day in their efforts to lose weight. I tell them that if they want to run to lose weight they should sprint their ass off until they see stars and then walk until the stars go away. Then repeat this cycle until they feel like it is impossible to continue.
The reality is that long slow cardio training of any kind – whether pounding the pavement or watching the wheels go ’round on the eliptical is inefficient to put it nicely and a waste of time to put it bluntly. And for all of you wannabe-gerbils rocking the treadmills, don’t get me started on the pretty lights and the “fat burning zone” of the digital read out. Just like your prom date saying it’s her first time, those things lie – don’t believe the hype.
Cranking your metabolism into a fat burning furnace takes pushing yourself to an exertion level that is “uncomfortable”.
Crunches will get rid of belly fat
Oh man, this one is right up there with long slow cardio as far as pervasive myths that get my blood boiling go. In a very broad sense, getting rid of fat is a simple factor of expending more calories that you take in.
And doing a crunch, which moves the body through a minuscule range of motion, is not going to expend many calories. Cranking the metabolism with some solid muscle building resistance training is going to go a hell of a lot farther in reducing your spare tire than racking up your crunch total.
I’ll even go as far as to say you can get the abs of a Greek god without doing a single crunch.
1. Daily Nutrition HabitsDaily nutrition dictates the health status of your body, plus the amount of training you can withstand and adapt to. What you eat and drink every day sets your athletic potential. If you eat poorly on a daily basis, your athletic potential ceiling will be low."You can wear yourself out with bad nutrition even faster than by exercise without discipline," advises Ultrafit coach Tom Rodgers.
Maintaining daily optimal health through a nutritious diet will do more to speed your recovery from workouts than any other factor. 2. Sleep Habits sleep is vital for recovery. Sleep is when your body does its best repairing and rebuilding. Skimp on sleep and you will delay recovery. Through the course of a night's sleep, you cycle through several phases. During the slow-wave stage, growth hormone is released by the pituitary gland, stimulating tissue repair.
3. The post workout meal is the most important meal of the day.
I have to admit that with all the hype on post-workout meals over the past few years, I got tangled up in this myth, too. Realistically though, as great as they are, a single post-workout meal will have minimal impact compared to what can happen if your nutrition is completely optimized. Of course it’s heresy to say that these days, but that’s a result of the myth building on itself more than any factual data. For example, as discussed in the myth #2, pre-workout meals can be 200% more effective for stimulating muscle growth compared to post-workout (Tipton et al., 2001).
Perhaps even more important than the pre-workout meal is the old standard:breakfast. No this article isn’t part of a conspiracy by MABB (Mom’s Against Bad Breakfasts) to promote the importance of this meal. Just think about it: being essentially fasted for 8-10 hours is incredibly destructive for muscle -yes even if you eat cottage cheese before bed.
This is especially true in trained individuals like us, because we have higher rates of muscle breakdown (Phillips et al. 2002) The faster we can stop this catabolism once we wake up, the better. In fact, one could even argue that the amount of muscle protein spared from this first meal would be equal to, or even greater, than that gained by a post workout meal.
Also, consuming a high quality slow protein before bed, like Low-Carb Grow! with micellar casein, will largely mitigate the catabolic effect induced by nocturnal fasting. Taking this one step further, nighttime eating will actually put your muscle into anabolic overdrive, by supplying even more amino acids to stimulate this metabolic process.
Finally, a second post workout meal can be even better for protein synthesis than the first, but I’ll get to that one in a bit.
Mini-Summary: Nocturnal feedings, breakfast, preworkout meals, and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal.
Creatine
Creatine is a substance that naturally occurs in muscle. It is created by the body to ensure adequate energy for short bursts of exertion. Creatine is also the single most researched supplement in history, according to Benardot. According to the Mayo Clinic, there is also evidence that oral supplementation of creatine may enhance intramuscular creatine levels, leading to larger muscles as well. Taking a standard dose of 5 g of creatine immediately after a workout can lead to positive recovery results in serious strength-training athletes.
Whey Protein
Protein is the single most important nutrient for muscle and strength building. Protein is composed of amino acids, the same building blocks of human muscle. In a post-workout nutrition window, consuming 35 to 50 g of whey protein powder, with twice that amount of simple carbohydrates, to ensure rapid delivery to the muscles will provide a better return on your investment in weight training. While whey protein is a useful supplement as a meal replacement, it is critical in the post-workout period, because it can be consumed quickly and is particularly digestible for most athletes. The faster the protein is in your bloodstream, the better the results will be.
L-Glutamine
Glutamine is an amino acid. In addition to its importance as a component of protein, glutamine has been shown to improve muscle recovery following strength training. According to bodybuilding.com, at least one research study has shown that as little as 2 g of L-glutamine per day can create a measurable increase in human growth hormone levels. This is of obvious benefit to the strength trainer. The benefit of glutamine in a post-workout recovery stack is that it reduces post-exercise muscle soreness and increases muscle synthesis.
I used to be obese !!!! Everyone told me i couldn't do it I was made fun of for having unrealistic goals I overcame adversity and succeeded. ( please take your time to read this post )
BEING REALISTIC IS THE MOST COMMON ROAD TRAVELED TO BEING MEDIOCRE
"What the mind of man can conceive and believe, it can achieve"
Saying you will start and finding a way to start in spite of the bump gives a tremendous feeling of success, deep trust in your own integrity and a strong feeling of security about the trustworthiness of your own future promises. 1. Take a serious look at what you let defeat you. The majority of times, most people let small things defeat them. Take the attitude that you will not be defeated. 2. Hold your end goal in mind...in this case fitness...and being healthy and mobile all your life. Realize that the only way to that goal is by keeping the commitments every day that will get you there. Don’t be stopped by small things. 3. When you are planning to start something new, be sure to consider carefully a starting date and time when you know you will have guaranteed success. Usually starting something new when you are already over-committed is a form of self sabotage. Figure out a way to clear your schedule and free up the time for your new endeavor. 4. Take into consideration your personality characteristics. If you are not a "morning person", don’t expect to succeed in an effort to exercise by getting up earlier every day. You’ll do better to use exercise as an after work activity...a break between work and home. 5. Another way ensure success is to choose to start at a time when you know you can put the required effort into it. Make sure that there are no obstacles to your success in the next 3-4 weeks. Be sure you have a clear path ahead to set a new habit into place. If you want to lose weight, don’t plan to start on a week where you will be going to several social events where there is food. 6. Create back up plans and alternate actions you can take to succeed if your first plan does not work out for unforeseeable reasons. Always know in advance what you will do if your first plan does not work out.
FORGET THE HATERS WHO CAN’T DO IT THEMSELVES!!!
They are not worth your time and are going to eat themselves later when your hard work pays off. Learn to draw strength from the negatives and setbacks. I believe the champion attitude is partly what a man is born with, partly developed in the childhood (family, friends, activities that develop leadership and other factors come in play) and a choice. A choice to believe in yourself, a choice to work on your external motivators, a choice to train, diet, learn, improve!
One thing is for sure – without the strong mindset foundation, your path to that great body becomes much trickier.
Building a dream body is the endeavor where it’s all up to you. You and only you are responsible for your success. Yeah, support from family and friends helps, but at the end of the day it’s YOU who has to give a 100% at the gym, YOU have to wake up 2am at the morning to eat the meal you skipped last day, YOU have to be consistent for years, YOU have to be smart enough to follow and adjust the right system, all this – all day – every day!
I WILL ACCOMPLISH MY GOAL
This is the place where it’s not about luck (Yes, great genetics are a matter of luck, but you can do it without them!). It’s not about knowing people. It’s not about possessing some secret knowledge. Stop hiding behind excuses – I don’t have the time, results don’t come as fast as I want, I got a headache, I’m too fat/thin/old, I just can’t, I will do it next week, I’m not the athletic type, I don’t want people to laugh at me ...you can find a MILLION reasons why not.
This is the arena where you can prove yourself! The steps are right in front of you. Just do it. Don’t be average. Don’t have a plan B. It absolutely has to work! Make it work. Aim higher.
It’s not easy. Having a truly great body is an incredibly hard task to achieve, especially if you don’t go the easy way with steroids, and people know that.
Many times I have heard that narrow or wide grip does not affect inner or outer biceps development. I dare say: yes it does. And many times I was told that one should not make isolating movements to increase arms mass. Here I partially agree: one should not make isolating movements to increase overall muscle mass.
But what to do if you need to put a size only on your, let's say, lower biceps? Yes, you have to isolate it. I have experimented with many exercises and found nothing better than preacher (scott) curls for lower biceps.
Going further. You need to make your biceps to pop up higher in biceps poses. What to do? Make countless sets of standing barbell curls? Try that and you will get big formless peace of meat between your elbow and shoulder. In this case (I mean the situation called "peak needed") concentration curls are the best.
If your arms look thinner than you would like them to look, I think that to thicken your inner biceps you should make barbell curls with a grip as wide as you can. Curl your arms using middle weight, about 8-12 reps.
Without any doubt, if you want to achieve significant results you have to train like an animal (but not loosing your head).
A couple of years after starting to work out I've been pumping my biceps like mad. After each workout it was like a hound dog after good hunting. It's funny to recall one case from my training history. I've got a copy of one famous bodybuilder's workout routine. It was not a good copy if not to say worse. In original (as I realized later) was written: "... 3-6 sets of seated dumbbell curls, 3 set of preacher curls and 3 sets of concentrated curls ...". But as I told already the copy was the worst I've ever seen and hyphen between 3 and 6 had vanished.
Just imagine a young bodybuilder who believes everything that he reads about training. So if I see that one of the stars makes 36 sets - I have to complete them all too. They were workouts - just to die for. But I knew that I had to complete:
36 sets of seated dumbbell curls 3 sets of preacher curls 3 sets of concentration curls
After first workouts I couldn't even raise a tooth brush. But then I've got accustomed. For half a year I tortured myself before I realized that something was wrong. At least I heard what I was told all that time by my friends and partners. And I would never forget what my trainer told to my pals who were trying to explain me that I was not right. He told them: "I won't tell him a word. I am just waiting when that crazy SOB will totally overtrain and get out of the gym". But I did not give him the satisfaction of seeing me leaving the gym. I became smarter. It was a good lesson, but nevertheless everything is possible and everything is useful.
So let's go back to the biceps exercises. Briefly, here are some routines for lagging parts of biceps. Try them and get what you need.
Overall mass: 1. Standing barbell curls 5 x 8 2. Preacher curls 4 x 8 3. Seated dumbbell curls 3 x 8 Lower biceps: 1. Preacher dumbbell curls 4 x 8 2. Preacher barbell curls 4 x 8 3. Standing barbell curls - 3 x 8 Upper biceps: 1. Seated supinated dumbbell curls 4 x 10 2. Vertical preacher curls - 3 x 12 3. Concentration curls - 3 x 12 Inner biceps: 1. Wide grip barbell curls - 4 x 8 2. Inclined bench seated dumbbell curls 4 x 8 3. Dumbbell curls (hold dumbbells as if you hold a barbell with as wide grip as you can) - 3 x 12 Outer biceps: 1. Very narrow grip barbell curls (up to 5 inch) (if you feel pain in your wrists using standard bar, use EZ bar) - 4 x 10 2. Very narrow grip preacher curls - 4 x 10 3. Concentration curls - 3 x 12
Notes: * To achieve better results change your programs each 2-3 months * It is recommended to train each bodypart once a week. * Do not forget to train other muscle groups to create proportional physique
