For many decades, a debate has raged between rivaling forces in bodybuilding training. Just like gun proponents argue 9mm vs. 45 caliber, or basketball players debate Nike vs. Reebok, a debate rages in bodybuilding with no clear answer in sight, until now.

Should a bodybuilder train each muscle group ONCE or TWICE per week? Well, it all depends. Sometimes the answer is one, sometimes the answer is two. Sometimes, it's neither! Let's learn more.

If you're looking for a system which allows you to soak a muscle with sets, and really give yourself some serious time to recover before the next training session, then training each body part once per week is probably your best option. This program also allows for more rest, and less time in the gym. Some people prefer to have two training sessions per muscle group each week. Maybe they enjoy spending the extra time in the gym. Or, the luster of being able to train hard, but not being dependent upon muscle fiber failure for new growth may appeal to them. Training each body part twice per week is a very forgiving method, which doesn't require many sets be employed. Finally, if you seek a system which allows you to train with a lot of sets, and get back to the body part sooner than now, then training each body part 6 times per month might be right for you. Here is how such a sample routine would work.

Week One

• Sunday - Chest, Triceps
• Monday - Back, Biceps
• Tuesday - Shoulders, Traps
• Wednesday - Legs
• Thursday - Rest
• Friday - Rest
• Saturday - Chest, Triceps
• Sunday - Back, Biceps

Week Two

• Sunday - Shoulders, Traps
• Monday - Legs
• Tuesday - Rest
• Wednesday - Chest, Triceps
• Thursday - Back, Biceps
• Friday - Shoulders, Traps
• Saturday - Legs
• Sunday - Rest

Week Three

• Sunday - Rest
• Monday - Chest, Triceps
• Tuesday - Back, Biceps
• Wednesday - Shoulders, Traps
• Thursday - Legs
• Friday - Rest
• Saturday - Rest
• Sunday - Chest, Triceps

Week Four

• Sunday - Back, Biceps
• Monday - Shoulders, Traps
• Tuesday - Legs
• Wednesday - Rest
• Thursday - Rest
• Friday - Chest, Triceps
• Saturday - Back, Biceps
• Sunday - Shoulders, Traps

As you can see, this workout is advantageous in several ways. First, it allows you to train without enough sets to really tear up those muscle fibers. At the same time, this system doesn't make you sit and wait a full 7 days after training until you can hit that muscle group again. Very often, the muscle group is fully recovered in 4 to 5 days, and you lose progress waiting another 2 days to hit that body part again.

This training system allows you the freedom to decide if, after training for four straight days, you'd prefer one rest day, or two. You also have the ability to insert a rest day any time you wish. If it ends up breaking up the week, it's no problem. You can always train chest and triceps immediately following your leg day with zero problem. If you can't decide on 1 or 2 training days per week, give this system a shot!

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

Article Source:

http://EzineArticles.com/?expert=Dane_C._Fletcher

Technorati Tags: biceps and shoulders, leg muscle men

Lifting ez-bar with biceps at standing

This is one of the most famous and most effective exercises for building the "mass" of biceps. It loads all the muscles which bend the arm with particular emphasis on the middle head of the biceps. Ez-bar isolates the biceps better than usual bar, and the wrists take less load.

Technique of performance: take the neck with a bottom grip of shoulders' width. At the initial position the neck should be near the hips, knees should be slightly bent, back should be straight. When crooking your arms slowly raise the barbell up to the shoulders' level. You should hold your elbows by the sides of your trunk. After a short pause, but without relaxing, slowly and intensely unbend your hands to the starting position. Do not try to swing the bar! Using the force of inertia reduces the effectiveness of this exercise!

Lifting dumbbells with biceps standing

This exercise is alternate to lifting of dumbbells with your biceps. If you work with a serious weight, it is possible to achieve solid growth of "mass".

Technique of performance: to get a support you need to grasp with your "free" hand the edge of an inclined bench or other stable object. At the initial position the hand with the dumbbell should be near the hip side. The grip should be neutral (the palm should face upwards). Start lifting the dumbbells up, meanwhile turning your wrist. At the top point the hand should be placed so that the thumb is facing the body. Such a turn in a hand and forearm is called a supination.

Concentrate; make sure that all the work is done with biceps. Lower the dumbbell intensively and control the movement. Keep torso straight, it should not swing!

Lifting bar with biceps standing

This exercise is from the classical programs of many professional bodybuilders. Lifting barbell affects all three heads of the biceps and provides a full range of motion for the muscles of the upper parts of the hands.

Technique of performance: take a barbell with a bottom grip at a width slightly narrower than the shoulders' width. At the starting position the neck should be near the hips. When bending your arms lift the barbell to the shoulders. You should keep your elbows close to body. At the top point make a pause and strain your biceps, then lower the barbell intensively with a controlled movement. Weights should be heavy, but it should not negatively affect the technique. Do not throw the bar, let it drop slowly. Pay special attention to the last part of the downward movement.

Hammer

This exercise selectively transfers the load on the shoulder's muscle which runs just under the biceps. It is not as great, however in the latter stages of training you should pay it more attention.

Technique of performance: stand up straight. Take the dumbbells with a neutral grip (necks should be parallel to each other) and hold with direct hands by the sides of your body. Without changing the position of the hand take the dumbbell up to the shoulder with a strong effort. Elbows should be immobilized! At the top point statically strain the arm with additional effort and then lower the dumbbell slowly to the starting position. Then make the same movement with the other hand. Do not let your "free" hand relax itself at the initial position. To do this, hold the elbow slightly bent. If it does not work, do the exercise with the both hands.

Lifting dumbbells with biceps on an incline bench

This exercise allows to affect biceps from the extended position, which is extremely important, because stimulation of the biceps due to this effort increases incredibly. If you perform the movement with the supination (turning the wrist), it first focuses on the shoulder muscle (when you start a movement with a neutral grip) and then transfers the emphasis to working on the biceps (when you turn hand palm upwards at the course of the movement).

Technique of performance: take a sitting position on an incline bench (the angle of inclination should be about 45-60 degrees). Dumbbells should be in your lowered hands. You should take a neutral grip. Raise the dumbbells powerfully to your shoulders with supinating (unfolding) your hand with the wrist palms up. Continue supination until your little fingers will be at the top, since in this position the maximum reduction of the biceps is achieved. Elbows should be fixed all the time! Do not raise your elbows during the exercise since it will reduce the load on your biceps. Strain your biceps statically at the top point and slowly return to its original position. The same movement can be performed without supination, holding the dumbbell with the grip below during the course of the movement. Another option is to change hands at each repetition, but it is more difficult technically. Never "flip" a dumbbell!

Lifts at the Scott's bench

This exercise provides a very high stimulation for the biceps due to the exclusively targeted affection of the load.

Technique of performance: put a hand on the bench at its entire bottom surface. Typical error is trying to rest the elbows against the bench. Bring your feet forward behind the bench so that you can "immobilize" your body. In order to improve the effectiveness of this exercise do not let the elbows to diverge. Keep your elbows at the shoulders' width. Raise the bar as high as possible. At the top point statically strain the biceps and slowly lower the bar to its original position. The attempt to raise the weight with a jerk from the position when arms are fully straightened will cost you much. Such "method" guaranteed will hurt the lower ligaments of the biceps.

Chins

Pull-ups with the grip oriented to you is very effective for building biceps. Pull-ups are a mirror version of the normal ups for biceps, when you lead to immobile forearms the whole body, not vice versa.

Technique of performance: hang on the crossbar with the bottom grip at the shoulders' width. Initially your hands should be fully straightened. Slightly bend your knees and slightly bend in your back. Without swinging motions move yourself slowly to the crossbar so that you can touch it with your chin. Then slowly lower to starting position.

1f60

It does not matter if you have a skinny genetics. Now you can change your life, become much more attractive for opposite sex and have respect among your friends with simple exercises which will form your word-class body. Find how at http://www.Quick-Ways-to-Build-Muscles.com/

Article Source:

http://EzineArticles.com/?expert=Alexander_Barreler

Technorati Tags: biceps and shoulders, leg muscle men

The military, law enforcement, fire fighters, EMTs, and other fast-paced professions all use the pull up / chin up as a central component of their workouts.  The pull up is a symbol of strength and being able to do one indicates that a person has a well-developed set of muscles that are critical to looking good and performing functional work.  In this article, you will learn all about Read the rest of this entry

Technorati Tags: biceps and shoulders, leg muscle men

The biceps muscle is located in the front of the upper arm and is attached to the shoulder and lower arm bone. The muscle helps to control movements of the lower arm and is involved in throwing movements like those associated with football or baseball. Tendons attach the biceps muscle to points in the shoulder and forearm. If the tendons are overused and become inflamed or irritated, the condition is called tendonitis.

Repetitive overhead movement and activities like throwing a baseball or swinging a tennis racquet are common causes of biceps tendonitis. Symptoms may include:

# pain when the arm is overhead or bent

# localized tenderness as the tendon passes over the groove in the upper arm bone

# occasional popping sound or feeling in the shoulder area

How can I prevent biceps tendonitis?

The simplest way to avoid another episode of biceps tendonitis is to avoid the activity that caused it; of course, this may be impossible for the serious athlete. For these people, frequent breaks from the causative activity should become routine. It's also wise to reduce or stop the activity at first sign of pain and to ice the bicep and shoulder following each training session or game.

You can help prevent biceps tendonitis by following these simple recommendations:

# Rest your body regularly by stopping to stretch.

# Increase the frequency and intensity of exercise gradually.

# Apply ice when necessary.

Diagnosis

To properly diagnose biceps, your physician will check your shoulder for any tenderness or joint looseness. You may be asked to extend, raise, or rotate your arm to determine any range-of-motion limits. If necessary, your physician will order x-rays or a magnetic resonance imaging (MRI) scan for a more detailed look at the injury.

Conservative treatment for biceps tendonitis can include:

# Rest

Avoid activity during the acute phase.

# Ice

Apply ice or a cold pack to the injury for 15 to 20 minutes, 4 times a day for several days to keep swelling down.

# Medication

Take ibuprofen (Advil, Motrin) to help reduce inflammation and pain.

# Stretching

When the acute pain is gone, start gentle stretching exercises as recommended by your doctor.

# Strengthening

Begin strengthening exercises for your biceps, shoulder, and arm muscles as recommended by your doctor.

If conservative measures are not effective, arthroscopic surgery may be necessary. During arthroscopic surgery, an orthopaedic surgeon makes a few small incisions and inserts extremely small instruments to exam the tendons. If necessary, the surgeon can then make any necessary repairs.

Improving Sports Performance

The key to improving sports performance after recovering from biceps tendonitis is a proper a rehabilitation program, and adhering to some of those same principles after the injury is gone.

The single most important aspect of improving performance is stretching before and after you step onto the field, court, ice, or golf course.

Benefits derived from stretching include:

# increased physical efficiency and performance

# decreased risk of injury

# increased blood supply and nutrients to joint structures

# increased coordination

# improved muscular balance and postural awareness

# reduced stress

# enhanced enjoyment

REHABILITATION FOR BICEPS TENDONITIS

As an athlete, your number one concern is getting back to full strength as soon as possible so that you can return to training and competition. That is why appropriate rehabilitation is extremely important. The most common rehabilitation for biceps tendonitis often includes the following:

# Rest

Avoid activity during the acute phase.

# Ice

Apply ice or a cold pack to the injury for 15 to 20 minutes, 4 times a day for several days to keep swelling down. Wrap the ice or cold pack in a towel. Do not apply the ice directly to your skin.

# Medication

Take ibuprofen to help reduce inflammation and pain.

# Stretching

When the acute pain is gone, start gentle stretching exercises as recommended by your doctor. Stay within pain limits. Hold each stretch for about 10 seconds and repeat 6 times.

# Strengthening

Begin strengthening exercises for your biceps, shoulder, and arm muscles as recommended by your doctor.

# Gradual Return to Your Sport

Begin arm motions of your sport or activity as recommended by your doctor. (For example: passing a football, throwing a baseball, tennis strokes, golf swings).

# Surgery

Arthroscopic surgery may be necessary if the pain results from shoulder instability or from pressure on the tendon from the shoulder bones.

The major objectives of rehabilitation from biceps tendonitis are to improve the elasticity of the biceps tendon and to gradually increase pain-free range of motion. The following exercises should be performed once or twice daily:

# Saws

Reach out and place the unaffected side hand on a corner of a table. Bend at the waist. Flex the injured side arm at the elbow and pull the injured side arm backward and upward as if sawing wood. Slowly bring the shoulder blades as close together as pain will permit. Slowly bring the injured side arm down to its beginning position. Repeat this sequence 10 times, at least three times daily.

# Pendulum swings

Stand with the hand of the unaffected arm resting on the corner of a table and supporting some of the body weight. Slightly bend the knee on the unaffected side and extend the other leg sideways. Allow the injured arm to hang loosely over the unaffected side foot. By shifting the body weight, cause the relaxed injured arm to swing in circles to the fullest extent possible as limited by pain. Perform 25 swings in a clockwise direction. Allow the injured arm to cease swinging. Perform 25 swings of the injured arm in a counterclockwise direction. Repeat this sequence at least three times daily.

# Shoulder rotation

Stand in a doorway with affected side arm bent at the elbow and the palm of the hand against the doorframe. Turn the body away from the injured side hand until a stretching sensation is experience in the injured shoulder. Hold this position for 10 seconds. Return to the starting position. Relax for 10 seconds. Repeat this sequence 10 times at least 3 times a day.

# Shoulder flexion

Stand erect close to a wall. With the palm of the injured side arm turned so as to face you, slowly slide the forearm and then the upper arm up the wall by moving closer to the wall. Slide the arm upward to the point of initial significant pain. Hold this position for 10 seconds. Return to the starting position and relax for 10 seconds. Repeat this sequence 10 times, at least 3 times daily.

# Towel stretch

Roll a towel lengthwise. While standing erect, dangle the rolled towel down the back, holding it with the unaffected side hand. Reach behind the back with the hand of the injured side and grasp the rolled towel. Gently pull upward on the towel, raising the injured side arm until first significant pain in the injured shoulder appears. Hold this position for 10 seconds. Relax the arms while maintaining the grasp on the rolled towel for 10 seconds. Repeat this sequence 10 times at least three times daily.

# Flexed elbow pull

Bend and raise the injured side elbow to shoulder height. Grasp the injured side elbow with the uninjured side hand. Gently pull the injured side elbow toward the opposite shoulder until limited by first significant pain. Hold this position for 10 seconds. Relax for 10 seconds. Repeat this sequence 10 times at least three times daily.

# Bicep stretch

Stand erect with arms raised to shoulder height and palms up. Press arms backward until stretch is felt. Hold this position for three to five seconds, then relax for 3 to 5 seconds. Perform this exercise 10 times. The bicep as well as the muscles of the shoulder and upper chest are stretched by this exercise.

# Tricep stretch

Stand erect with feet at about shoulder width. Raise injured arm at the shoulder with elbow bent and place the forearm behind the head. Grasp the injured elbow with opposite hand and draw it toward the center of the body until stretch is felt. Hold this position for 3 to 5 seconds, then relax for 3 to 5 seconds. Perform this exercise 10 times.

# Bicep curls

Stand with arms fully extended at sides while grasping 2- to 5-pound weights in each hand, held palm forward. Flex the arms at the elbow to approximately 100 degrees, or to the point of pain, whichever comes first. Hold this position for 5 to 10 seconds. Return to the start position. Rest for 5 seconds. Repeat this exercise 10 times. You can increase the weight as pain allows and strength develops.

# Triceps curls

Stand with elbows directed upward over the shoulders and with arms relaxed. Extend arms at the elbow so that the hands proceed upward to the point of pain. Hold this position for five seconds. Return to the starting position and relax for five seconds. Perform this sequence 10 times, 3 times daily. As pain permits, add weight by using hand-held dumbbells.

# Chest raises

Lie on belly with hands extended along sides of the body. Raise the upper chest from the floor to the point of pain and hold this position for 5 seconds. Return to the start position and relax for 10 seconds. Repeat this sequence 10 times, 3 times daily.

Alternative exercises

During the period when normal training should be avoided, alternative exercises may be used. These activities should not require any actions that create or intensify pain at the site of injury. They include:

# swimming (if pain allows)

# jogging

# stationary bicycle

REHABILITATION AFTER SURGERY

Your biceps tendonitis may require arthroscopic surgery to properly anchor the biceps tendon. Keep in mind that the soft tissue needs time to heal before exercise can begin.

A physical therapy program usually begins with range-of-motion and resistive exercises, then incorporates power, aerobic and muscular endurance, flexibility, and coordination drills.

Finally, patients develop speed and agility through sport-specific exercise routines.

The ultimate goal of surgery is to provide dynamic stability while maintaining full range of motion, so that athletes can return to competitive or recreational sports. Progress is assessed by the patient's perception of how stable the biceps/shoulder feels and by comparing the strength and stability of the injured and uninjured arms.

How long will the effects of my injury last?

With proper rehabilitation, a first occurrence of biceps tendonitis diagnosed and treated in its early stages usually lasts two weeks. If the injury has recurred several times, or if surgery is necessary, full recovery may take as long as two months.

When can I return to my sport or activity?

The goal of rehabilitation is to return you to your sport or activity as soon as is safely possible. If you return too soon you may worsen your injury, which could lead to permanent damage. Everyone recovers from injury at a different rate. Return to your activity is determined by how soon your biceps tendon area recovers, not by how many days or weeks it has been since your injury occurred.

You may safely return to your sport or activity when:

# You have full range of motion in the injured arm compared to the uninjured arm.

# You have full strength of the injured arm compared to the uninjured arm.

1f82

Author: Mareza De Villiers, If you want to know more about Biceps Tendinitis then visit Sports Science Orthopaedic Clinic.

Article Source:

http://EzineArticles.com/?expert=Mareza_De_Villiers

Technorati Tags: biceps and shoulders, leg muscle men

Staggering bicep training into your shoulder workout can truly be the key to a bigger arm for you. What is a stagger set? A stagger set is when you perform small or mini sets of an under developed muscle group (like the arms) while training a certain other muscle group (like the shoulders).

An example would be to performing a two sets of standing bicep curl in between each exercise of your shoulder exercise routine.

This way you can train your shoulders effectively and "sneak" in some extra work for your lagging muscle group which in this case is the bicep muscles.

To make your bicep bigger you need to train them more than once. The biceps are a small muscle and recover rather quickly. So if you want them to be fully developed you need to find some way of training them more often without overtraining them. But sometimes you training schedule is just too full and you simple don't have enough time to add an extra bicep workout to it. So what do you do? You use staggered sets.

We will try and stagger bicep with a shoulder workout. Biceps and shoulders go well together so why not try what one of the greatest names in body building-Arnold Schwarzenegger did and stagger them in between your shoulder workout.

Now I know you maybe scratching your head asking "How do I stagger bicep and shoulder?" Don't worry because below I will give you an actual routine to show you how it's done. Hopefully after that you can kiss your small biceps good bye and usher in a arm development. Here is how a workout would look like:

Military press 4 sets 6, 8, 10, 10

Bicep dumbbell curls 2 sets 12, 12

Dumbbell shoulder presses 4 sets 10, 10, 8, 8

Bicep dumbbell curls 2 sets 12, 12

Upright row 3 sets 8, 10, 10

Bicep dumbbell curl 1 set 20

Lateral raises 4 sets 12,12,12,12

Inclined dumbbell curls 2 sets 10, 10

Reverse shoulder raises 3 sets 10, 10, 10

Hammer bicep curls 2 sets 10, 10

This is an example of a staggered set workout. See how training your bicep is easily sneaked into the shoulder routine. You do overall 9 sets for your biceps. Not a bad workout considering it being a staggered workout. Make sure you finish each move before you move to the other. This is not a super set. So for example finish your 4 sets of military press then move on to bicep dumbbell curls finish those etc... rest 2 minutes between each set and another 2 to 3 minutes in between moves.

And there you have it-a powerful bicep shoulder workout that is sure to develop both of these muscles for you in no time at all.

Discover The Most Powerful Bicep Shoulder Workout Routine. Get Big Arms By Downloading My Free Book That Shows You How To Get Big Biceps Fast.

Article Source:

http://EzineArticles.com/?expert=John_Mentis

Technorati Tags: biceps and shoulders, leg muscle men