Best Exercises Routine To Build Bigger Biceps

Best Exercises Routine

Best Exercises Routine

When you try to get bigger arms there is a couple of things you need to know. The biceps muscle only makes up about 1/3 of your arms –the triceps and deltoids (shoulder muscles) make up the other 2/3. Your arms actually consist of 3 different muscles: The biceps brachii, brachialis, and brachioradialis. If you are looking to tone your biceps to the max, it’s essential that you focus on all 3 parts of the “biceps,” as well as your triceps and deltoid muscle groups.

Due to the nature of the biceps muscles, for all exercises it’s 100% critical that your form in lifting is spot on. Raise the weight for 2 seconds going up and lower the weight for a full 2 seconds going down. Correct form will help accelerate your muscle growth phenomenally.

1. Biceps brachii – two muscles at the front upper arm that run from the elbow to the shoulders.

2. Triceps brachii – three muscles at the rear upper arm that run from the elbow to the shoulder.

3. Forearm – several smaller muscles that run from the elbow to the wrist.

You can pretty much achieve the results you want with, seven classic exercises that will allow beginners to get off to a good muscle building start without overstraining their bodies. If your starting out and doing any of these exercises, make sure you use a weight that is light enough to allow between 10-15 reps.

How To Treat Muscle Cramps Naturally

Treat Muscle Cramps

Treat Muscle Cramps

Leg cramps can be troublesome for many people, since almost 4 people out of ten experience these cramps at least thrice in a week. Be it during the day, while one is working or in the middle of the night, muscular leg cramps can strike any moment. The skeletal or voluntary muscles of the calf, thigh and arch of the foot are most vulnerable to painful episodes of cramping.

Some of the secondary factors include side effects of medications like diuretics, injury, pregnancy, nerve related disorder or excessive dehydration. There are a number of ways in which nocturnal or true cramps can be kept at an arms length.

Stay Hydrated

Water not only helps to keep our organs functioning properly but also flushes out chemicals and toxins. As some leg cramps can be caused by the build-up of minerals or medications in our bloodstream, it should come as no surprise that increasing fluid intake can be crucial when it comes to their removal.

Move Your Body

Aerobic exercise helps improve circulation, a common factor behind the development of leg cramps. While there is no question that exercise can be helpful when it comes to health promotion, those with leg cramps may want to schedule their activity late in the day.


To prevent the sudden bout of contractile muscle activity, mainly in the leg region, massage the affected muscle area. Poor circulation is one of the factors responsible for muscle spasms. Thus, massage helps the muscles heal at a decent pace and prevent further cramp attacks.

More Sources of Potassium

Apart from bananas, there are many other sources of potassium. Therefore, even if bananas are not available, you can consume grapes, cabbage, tomatoes, avocado, corn and pork. All these are vital resources of potassium. Consume any item of your liking so that it will be easier for you to eat them.

Use Lotion

Massage your legs with lotion to get quicker results. Deep Heat is one lotion that many people use regularly. It circulates the blood flow in the legs.
The circulation automatically leads to the normalcy for the blood veins. Use the lotion liberally on the parts of the legs, where the intensity of the cramps is at its peak.