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Knowing how to do biceps exercises without weights is a must for me especially when I am somewhere were there isn’t any workout equipment like on holiday, or if I am visiting my parents who live over 100 miles away and don’t have a local gym to go to.
Without this knowledge of workingout without weights or equipment I would go mad if I had to lay of the exercises completely for two weeks or more.
There are obviously other body parts that can be trained without weights or equipmen

t but for now I am going to tell you about the biceps.

The only piece of equipment I use for my biceps which is invaluable to me is my chin-up bar it is cheap easy to put into a suit case or store in your bedroom, and all you need to set it up is a door frame.
There are a couple of chin-up bars on the Market the one I use fits in-between the door opening, you can get one that hooks over the architrave witch allows  you to do some real wide grip exercises.

 

This article is part 1 of 2

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The first biceps exercise I am going to tell you about isn’t with the chin-up bar but using the resistance of one arm to add resistance to the other.

This biceps exercise will hit the outer head of the biceps and the peak of the biceps.

This exercise is a concentration curl, sit on a chair and put your elbow onto the inside of your thigh, using the other hand place it on the wrist of the arm that is on the thigh.
Curl the arm up adding just enough resistance to get the blood flowing 

into the biceps, make sure you are resisting on the way up and on the way down.
What you will find with this biceps exercise it will workout the triceps of the arm that is adding the resistance.

Do 5-6sets with a rep rang of 12 the beauty of this is you can add as much or as little resistance as you want so when your biceps are fatiguing you can ease of the resistance to get the last reps out kind of like someone helping you to do the last lot of reps.

Using the same technique as described above this biceps exercise will be done as a hammer curl with the elbow on the inside of the thigh but instead of holding the wrist just below the palm of the hand hold the wrist just below the back of the thumb.
Incorporating this into the biceps workout will hit the outer head of the biceps and the back of the forearm.
Standing reverse biceps curl holding the back of your wrist or hand this biceps exercise will hit the outer head of the biceps and the forearm.

Using this resistance method can be done for any biceps exercise, such as standing biceps curl this will hit the overall biceps, or even seated preacher curl this will hit the peak of the biceps, by sitting 
on a chair putting a pillow under your elbow and using the chair like a preacher station, to add resistance to the biceps you can hold the wrist or put both of your hands together.

In all these biceps exercises remember to stretch the biceps in-between the exercises and squeeze the muscle at the top of every movement.

Rampage Jackson vs Rashad Evans Live Streaming

UFC 114 takes place tonight and betting is underway on which fighter will scoop the Knockout of the Night honour in Las Vegas

UFC 114 is headlined by Quinton ‘Rampage’ Jackson v Rashad Evans in a grudge match between the two team coaches from Season 10 of The Ultimate Fighter.

Their highly anticipated Octagon clash has been delayed since TUF 10 due to Rampage’s A-Team filming commitments and we’ve written earlier in the week, we expec

ted Rampage to make a winning return to the UFC.

But while this clash between two former UFC Light Heavyweight champions tops the bill at UFC 114, it is Antonio Rogerio Nogueira, who faces Jason Brilz tonight, who leads the KO betting.

Paddy Power (£100 free bet) make Nogueira 9/2 favourite to scoop the Knockout of the Night award ahead of Rampage Jackson at 5/1.

Todd Duffee and Diego Sanchez are both rated 6/1 chances with Rashad Evans 8/1.

British fighter Michael Bisping, who fights Dan M

iller tonight, is an 11/1 chance.

Jackson v Evans remains 5/2 favourite to be named Fight of the Night tonight on what should be a great night of MMA action.

Here’s a full rundown of the pay-per-view card and undercard for UFC 114 along with respective odds courtesy of Paddy Power:

Watch The Live Match

UFC 114 takes place tonight and betting is underway on which fighter will scoop the Knockout of the Night honour in Las Vegas

UFC 114 is headlined by Quinton ‘Rampage’ Jackson v Rashad E

vans in a grudge match between the two team coaches from Season 10 of The Ultimate Fighter.

Muscle mass build-up is the purpose of most bodybuilding supplements. It’s also an aid to burning fat fast.

Nowadays, there are tons of bodybuilding products available in the market. This confuses people.

Based on a survey, these bodybuilding supplements are generally utilized by bodybuilders:

1. Protein

The sort of supplement is available in powder form which is a necessary foundation for building muscle. Consumption of such a supplement is usually undertaken directly after tra

ining or incorporated in a meal. You will find 4 varieties of protein:
- Whey – This really is regarded as being the most used protein type.
- Casein – Intake of this helps with a speedy recovery of bodily injuries 
- Soy – This protein contains all essential elements of amino acid.
- Egg (white part) – This is an essential protein that is dairy-free.

2. Meal Replacement Products or MRPs

MRPs may appear in 2 varieties – beverage blend or bar. This kind of bodybuilding supplement h

as high amounts of protein, less or no fat whatsoever, much less carbs and consists of several types of vitamins and minerals.

3. Creatine

The sort of bodybuilding supplement gives energy to the tissue of your muscles to generate “short bursts of energy.” Additionally, creatine also reduces the chance of someone developing a cellular dysfunction.
“Creatine monohydrate” is easily the most used bodybuilding supplement in the creatine group.

4. Maltodextrin

Maltodextrin is a kind of com

plex carb which is often used for an person to endure the rigorous demands of an intense workout. Even though it’s a type of carb, its functions are to rapidly degrade the enzymatic process.
This kind of supplement might be included in beverages that are ideal for “post training replacement of carbohydrate store.”

5. Testosterone Boosters

This sort of bodybuilding supplement is considered to heighten strength and boost muscle mass. However, testosterone boosters which are used for bodybuilding supplement are not recommended for teenage bodybuilders.
You’ll find a variety of testosterone boosters for instance ZMA, Viraloid, “Tribulus Terrestris,” “Avena Sativa,” and Red Kat.

6. Glutamine

In order to gain “quality muscles” then glutamine is considered to be well-known for that. Additionally, glutamine has been said to replenish unwanted amino acids that have been used in the course of a workout.
You can buy glutamine as an instant-soluble powder.

7. Vanadyl

Vanadyl is shown to boost the effectiveness of carbohydrate intake, this gives you a surge in the higher retention of nitrogen for bodybuilders.

8. Leucine

Leucine is recognized as an essential amino acid that is trusted by bodybuilders who’re undergoing tough workouts. By using leucine, the amount of glutamine within your body will be normalized which will then promote “anticatabolic metabolism” of muscles and also aids the functions of the immune system.

9. Efa’s or Essential Fatty Acids

EFAs are type of bodybuilding supplement to aid in the development of energy, burning of fat, proper growth and development of tissue within the brain and nerve endings, and regulation of mood.
Efa’s are usually found in two sorts: (1) Omega-3 which includes most fish oils plus some plant oil; and (2) Omega-6 consist or most of plant oils.

10. Glucosamine

Glucosamine is a kind of amino sugar. Damaged tissues from rigorous workouts will be repaired by using glucosamine. On the other hand, seafood-allergic bodybuilders should steer clear from this sort of bodybuilding supplement as it will probably trigger your allergy.

 

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What is the job function of a personal trainer; and do you need one to make fitness and muscle gains?

To answer the question if you need a personal trainer these things come to mind.

If you are new to exercise and are not quite sure how to perform the exercises correctly, then yes, a personal trainer will show you the correct movement and the muscles being worked with each exercise.

If motivation is a factor a personal trainer can inspire you and push you and keep you on the right

path.

Another very important job of the personal trainer is to design the program that will help you reach your goals. If your goals are to add muscle and strength, they can design a program to get you there faster than you probably could on your own.

I am a personal trainer and have made a lot of lasting friendships and have helped many people reach their goals. I feel I have been a big help to many that were totally unfamiliar with resistance training and help them stay safe with their tra

ining to help them improve.

On the other hand, if you are experienced and know proper exercise performance and almost as important, if you are self motivated individual then the answer would be totally up to you.

If you are able to design a program to help you reach your goals that are dedicated enough to train at home, then by all means this is a good option.

If your primary goal is to gain muscle and lose body fat and just have all round better fitness, it’s fairly inexpensive to set up

a home gym and it has the benefits of not having to fight traffic getting to the gym or having to wait for equipment to use. This is not to mention you won’t be paying gym fees. To sum things up a personal trainer is a valuable asset to give you the knowledge and motivation to keep you on the right path in your quest for a better body.

If you have the knowledge and the motivation, then home training has a lot of benefits such as no travel,not waiting on equipment and no gym fees. A home gym can be set up inexpensively and a great change from the traditional is this muscle builder. Many trainers use it themselves in their muscle building and fitness programs.

Feel free to visit my site for some interesting articles on building muscle and sign up for my easy muscle building newsletter

http://easymusclebuildingsystems.com

You are an expert of your own body!

Yes, you own your body and you know what it needs. If you have a saggy and flabby midsection, then you know that what it needs is a six packs abs workout. Having a six packs abs is easy and the exercises are readily available everywhere on the internet. All you have to do now is to create your own workout that will fit your schedule and preferences.

Use our time-tested abs workout guide in creating your perfect program!

Experts agree that our pro

gram contains the most time-tested abs exercises that fitness enthusiasts from all over have been using in shaping their midsections into those wonderful beach-abs. What are some of the abs exercises incorporated in our guide? If you have been in the gym and has tried to workout on your abs, then you would definitely know what those crunches and leg raises do to your body. However, not all fitness trainers tell you everything about what those exercises are really for and how you can make it more

challenging for you. With our guide and using our time-tested and proven exercises, you can easily create the best program to get those six-packs abs in a matter of a few months.

Start your six packs abs workout now with our amazing guide and you will never fear showing your midsection in the beach! TIP: There aren’t any other websites out there that encourages you to create your own workout program, but believe us, if you just start working out RIGHT NOW, you will know the difference betwee

n having a six packs and having a flabby tummy.

Women body building has been picking up for the last three decades and it is in a considerable state of professional stability right now. For the purposes of this article, events that happened between the year 2005 and 2007 exemplify this consolidation of the industry into a stable rhythm. Such progress and stability can only be documented accurately by reviewing the contests for the major women body building titles, Ms. Olympia and MS. International. This is because the very same titles

had been crushed in repute and public support in the 1990’s due to controversy and corrupt judgment decisions on winners.

Such practices were absent in the last five years and these definitely indicates maturity of the industry.

In the year 2005, rules governing the women body building industry changed dramatically. For instance, on 6th December 2004, Jim Manion, the then IFBB Chairman introduced a 20% rule. The twenty percent rule requested that all female body builders to decrease th

eir level of muscularity by a 20% factor. His memo detailing the rule, said that the requested that the rule apply to female athletes with physiques that required the said decrease. Another change introduced by Manion on 26th April 2005, was a directive that the Ms. Olympia of 2005 and all consequent contests, the weight-class system started in 2000 was henceforth abolished by the IFBB.

The Ms. Olympia contest of 2005 also saw the title change hands contrary to popular expectation. A double

winner emerged after Yaxeni Oriquen won the 3rd Ms. International title consecutively with a win over Iris Kyle, the Ms. Olympia defending champion. In the same year, 2005, Jitka Harazimova, returned to competitive body building after being out since the winter of 1999. Her comeback was crowned with the Charlotte Pro title which qualified her for the years Ms. Olympia contest. In the Ms. Olympia title however, she managed to finish fourth.

And then came the year 2006, a year in which Iris Kyle pulled another double, winning both Ms. Olympia and Ms. International titles like she had done in 2005. That was not enough for this go getter of a body builder for yet again, Kyle maintained the double win of both titles in 2007, the 3rd time in a row. Only Laura Creavalle, Yaxeni Oriquen and Vickie Gates had ever managed such a feat in the Ms. International title record of most wins.

It was also in the year 2007, that the women body building industry saw the successful revival of the old favorite contest, Jan Tana Classic. The new edition of the JTC featured two distinct weight classes for those female body builders competing. In fact the edition also included a sideline figure contest for the women contestants besides body building. These two weight classes were the Heavyweight and the lightweight categories of body builders. The heavyweight class title was won by the burning princess, Stephanie Kessler while the lightweight class title was won by Sarah Dunlap. It was Sarah Dunlap that was named the grand / overall winner of the JTC contest, 2007 edition.

Body Building Revealed is created with the intention of helping individuals who desires to lose fat and gain muscle all at the same time. Because it is a fact that nowadays, people consider building muscle as an undertaking that takes up way too much time to achieve or truly may look like unattainable no matter how much time they spent simply because of the way their body works.

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Will Brink authored this great resource; he is a

professional in body building for twenty years. This ebook offers you with all the valuable information about how to build muscle for women and a whole lot more. It also delivers everything that you will need so that you will stay motivated, be able to develop muscle mass and stay organized. You will also find a lot of useful information about diet and important supplement as well.

Body Building Revealed will let you know how to use your diet to be able to gain more muscles in a healthy way. Al

l body builders know that these diet informations are one of the crucial aspects in building muscles and losing weight. Here, you will find much information about nutrition and was delivered in just the way that body builders need it presented.

This e-book comes in simple form and topics are written with instructions that are very easy to understand and follow. And this will allow its reader to make body building decisions while having the information they need to be able to choose correctly.

Body Building Revealed gives you the opportunity to be educated about how to use your body’s own anabolic activity so that you will get the best body building results. You will also be able to get a planner that will let you know what you should eat in order to get the best results. So get your copy of this very informative ebook now. Visit their website for more details.

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I love workingout on my biceps, I find them to be one of the most responsive body parts for me.

And the best thing about workingout the biceps is that you really don’t have to do too much to see good results.

 some people think that doing set after set exercise after exercise  is going to make the biceps grow, all they doing  is over training them, remember they are only a small muscle group.

You can train the biceps twice a week but make sure they are fully recovered before do

ing so, if they are not fully recovered then do not train them.

Also don’t forget that when workingout the back muscle that you biceps are going to get a pre exhausted workout from that so plan your workouts so you get the best in each workout.

What I mean is if you train you back the day after you have just trained your biceps then you are not going to get the best out of your back workout, also you are going to be pre exhausting your biceps again, this not giving the biceps hardly any tim

e to recover braking down the fibers in the biceps muscle again and leading to muscle loss rather than muscle growth.

Any way here is my best biceps workout so have a look give it a go and see what happens.

Remember stretch the biceps during the exercise at the bottom of the movement and between the exercise also squeeze the biceps at the top of the movement this is the best way of getting the most out of the workout.

1. Seated concentration curl on an incline bench, what most people do is

twist the dumbbells as they bring the weight up I don’t I like to keep the wrist in the same position from the bottom to the top of the exercise.

I start this exercise  with two warm up sets of 15 reps, then increase the weight up until I can’t do more than 7 reps for each set, then strip the weights off so my reps go up again but with no rest in-between the sets. You will probably end up doing about 8-9 sets in this one exercise but the pump is fantastic and you get the best of working the slow and fast twitch fibers. Also it is all over very quickly.

2. Seated hammer curls, staying in the seated incline position grab some dumbbells and start the exercise as it was started in the first movement this is going  to hit the outer head of the biceps, the only difference from the first exercise is that there is no warm up sets.

3. Standing bent over concentration curl, Pick up a dumbbell that you can do at least 12 reps with and fins the workout with 2 sets this will hit the peak of the biceps.

Remember to stretch the biceps while doing the exercise at the bottom of the movement and squeeze at the top of each movement, this really is key to getting the biceps or any muscle to grow.

At present, the percentage of urban women over 30-years-old suffering depression is on the rise. Grounds that Move Excoriation to The incidence rates of abnormal mental states, disorders, temporary mental disorder and depression after breakup among women are all higher than those among men.Have You Prepared?! free link directory is Most Delicate for Lovers in 2009

Apart from the emotional elements of rich emotions, sensitiveness and over-anxiety, the new social phenomena such as div

orce, extramarital love and sexual harassment also account. The society always demands women to put family ahead of career. Once they lose their families, they cannot obtain mental compensation, which easily causes abnormal mental states.

Depression is one of the most common mental diseases for women, and how do women make adjustment themselves at the beginning of the depression? Expert advise that people can prevent depression through participating actively in various sports, developing leisu

re time hobbies, making active interaction with others, learning to express emotions, and so on. Why sports can promote mental health? The American scholars summarize the following on the basis of previous studies:

1. Taking exercises can bring out positive mind and feeling, which can have resistant effect on your depression, puzzling, and other negative minds.

The social interaction with friends, colleagues etc in the physical exercise is pleasant and improves the mental health.

3. Physic

al exercise provides an opportunity for people to divert the attention of their own anxiety and frustration. Activities such as jogging, swimming, etc, can enable participants to enter the state of free association when exercising. In the monotonous repetitive technical movements, thinking reflection and mental recovery can be promoted through meditation, reflection and other thinking activities. This effective concentrating or transferring of attention can achieve the purpose of regulating emotions, and thus facilitates the mental health of the exercisers.

4. The improvement of the mental condition is related to the improvement of the function of the cardiovascular system. Taking exercises can keep the temperature constant and the conduction of the nerve fiber normal to benefit the mental health.

Fifthly, witn the increase secretion of neurotransmitters within the body the mental health status will be improved. The neurotransmitter plays a role of signal transmission in the nerve and neuro-muscular. Studies have shown that depressed people often reduced secretion of amines, while physical exercise stimulates the secretion of neurotransmitters and thus play a role in promoting mental health.

6. Physical exercises help the brain to excrete a chemical acting like morphine – endorphin. Morphine is able to kill pain and makes people feel happy. The happiness created by endorphin is able to reduce the level of depression, anxiety, confusion and other negative feelings.