I have discussed the importance of muscular symmetry and balance in previous articles; nevertheless, it bears mention once more. If one’s goal is to develop thick, massive biceps, then one needs to devote a proportionate amount of time working the triceps as well. Quickly, muscular balance and symmetry are critical in one’s training pursuits for two primary reasons. For starters, those massive biceps are much more impressive with similarly developed “horseshoe” triceps. This fact may not mean a lot to the casual exerciser, but in a bodybuilding contest, muscular symmetry can be the difference between winning and not placing at all.
Muscular imbalances can lead to acute injuries, as well. Pulled hamstrings are common among competitive athletes, generally because of large, powerful quads countered by notably weaker hamstring muscles cable pressdown. One always needs to strive for muscular balance and symmetry in his or her training. Keep in mind as you train that safety is always priority number one.
The keys to building massive biceps are intensity and variation. One is going to train with heavy resistance, utilizing sets of no more than 10-12 repetitions per set, generally speaking. Sets of six to ten repetitions are common for building significant mass. Of course, your biceps training has to “fit” within the context of your overall goals and training objectives. The following training session will blast the biceps as well as the triceps.
This routine consists of three quads, each made up of two supersets, for a total of 12 different exercises (six biceps exercises, in addition to six triceps exercises) total. If one is attempting to pack on significant mass in the arms, one should complete the following routine at least twice per training session. The main excuse amongst the general public seems to be “I don’t have enough time in my busy schedule to get a workout in”. Well I am here to tell you that no matter what, you can plan to fit a workout in. Whether you are a full-time career orientated individual, a part-time worker and student or you might just be livin the good life and have all the time in the world. These three routines I have put together for you will help you get that workout in no matter what. Get to work everybody!!
This program is designed for those of you who work the nine to five and are always on the go either traveling or in meetings. All it takes is three hours a week and the only other thing you have to do is make sure you can fit in some cardio on your off days. I feel this program is best to be done Monday, Wednesday, and Friday with cardio done on the days in between and around. Workout sessions should take no longer than one hour and if they do you are spending too much time at the water fountain. Cardio on your off days is best done in the morning before breakfast or after dinner at a half an hour per session minimum. When i first started weight training I had no access to a real gym. Living in a small town there was only one place to go for weight training, and it cost more than I could afford at the time. It had a minimal amount of equipment to work with, but being the sole location for locals to train, it could afford to charge a hefty fee for membership. All of the magazines I read seemed to give the impression that you must belong to a decent gym and have good equipment to work with if you wanted to build muscle and get fit. The only tools I had at my disposal were a cheap bench, a barbell, dumbbell handles, and about 100 pounds of weight plates. I was tempted to just give up on the whole idea of weight training and the possibility of adding any significant amount of muscle.
Fortunately, after doing some more extensive research, I found that people in fact were successfully working out at home with minimal equipment. I read an article about Dorian Yates and how he trained at his very scaled-down gym in England. Although he seemed to have quite a bit more equipment than I did, he did not have a lot of fancy machines or cutting edge workout equipment. I realized that i had plenty of equipment in order to get started with basic exercises and that over time, I could add more equipment as needed and as money permitted.
I began my training making the best of what little I had. I had a sufficient amount of weight to perform all of the basics: bench presses, dumbbell presses, shoulder presses, close grip presses, skull crushers, dumbbell and barbell rows, and a few other upper body exercises. Legs, I quickly discovered, would be a bit more of a challenge. I tried hoisting a barbell up over my head, resting it on my shoulders, and then squatting away. But I soon came to the conclusion that this was not a wise method of improvising and could easily lead to an injury. The exclusion of squats in a leg workout would be considered sacrilege to many hardcore weight trainers, but if you don’t have the equipment then you must find alternatives. I found a good alternative in the lunge. Lunging with dumbells from one side of the garage to the other and back helped me develop my quadriceps and glute muscles very well.
Since my home training began, I have added more equipment to my training set up in the garage. I picked up an E-Z bar for less than $20, extra weights and a better barbell for less than $25 at a yard sale, as well as a home gym for $100. It isn’t the best but it has an adjustable bench, overhead cable attachment, leg extension attachment, and preacher curl attachment. It’s cheap but it’s effective for making the most of working out in my garage.