KillerMuscles.com blog

Each one of us would like to have a good looking body physique. By this I mean a pair of guns for your biceps, 6 pack abs, strong and well defined legs like a stallion, find out how!
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I have small biceps , I am doing currently 2 sets of 12 reps , each for 17.5 kgs , this is on a machine . I am also doing a combined arm extention of 30 kgs

should I increase the number of reps in each set , or should i increase the weight what would build up my muscles faster ?
yeah food is important , but what about excercise schedule ?

More reps less weights = muscle tone
More weights less reps = muscle mass

5-8 reps = muscle mass
8-15 = muscle tone

2 sets is awfully weak and won't do anything. The standard is 3sets or 4sets if you do muscle mass training.

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I have small biceps , I am doing currently 2 sets of 12 reps , each for 17.5 kgs , this is on a machine . I am also doing a combined arm extention of 30 kgs

should I increase the number of reps in each set , or should i increase the weight what would build up my muscles faster ?
yeah food is important , but what about excercise schedule ?

More reps less weights = muscle tone
More weights less reps = muscle mass

5-8 reps = muscle mass
8-15 = muscle tone

2 sets is awfully weak and won't do anything. The standard is 3sets or 4sets if you do muscle mass training.

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Technorati Tags: biceps, build muscles, Mass Muscle, Muscle Mass, Muscle Tone, Tone 2, weights, Yahoo, Yahoo Answers

during this summer i wanna get stronger cuz well, i'm basically a wimp.
i am very weak.
how can i build muscle and get stronger without a gym.
i can't buy any dvds or go to a gym or buy something cuz i got no money.
so can anyone give me any tips to get stronger with using stuff at home?

Do push-ups for your chest, sit-ups for abs, tricep dips on a chair for the back of your arms,Use your clothesline or something hanging and do chin-ups for your biceps on different days not the same workout every day and squats for your legs holding something thats not too heavy Problem solved

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I'm a skinny guy with chicken legs, but I build muscle quite easily. Lately, I haven't had any access to weights or a gym. I was wondering if there's another alternative to building my legs like: dance, sports, calisthenics, etc. I also have heard that doing such things, other than using weights, can help much more for building legs. Can anyone add their two cents, please?

Weights really help a lot for legs. Bodyweight upper body exercises are pretty decent (pullups for back/biceps, pushups for chest/tris, handstand pushups for shoulders) because body weight is a fair bit for your upper body, but its not a lot of weight for your lower body. Nothing will be as good as weights.

My best suggestion would be to focus on one leg at a time. Lunges and one-legged squats.

You could make some weights too. A couple of large containers full of water are pretty heavy.

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I just started bodybuilding in the middle of april and do anyone of you think there will be any changes on -15 may-
I do 4 sets 20 reps a day training more on my Abs, Chest, and biceps…
Can my chest (33inch) go to 33.5 and my biceps (11inch) go to 11.3inch?

yeah, but for better results i would back off the reps and make sure you get plenty of rest in between workouts.

I do 4 sets of 4-6 reps, once every 8 days for each excersize and have gained 25 pounds of muscle in the last 3 months. And my bench has gone up about 60 Lbs. (bench 325 now).
good luck

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Does anyone know of a good, tried and proven bodybuilding program to become buff quickly with absolutely no steroids or metabolic drugs?

I've tried before but didn't see any results after a few months so I lost my motivation.

Also, I'm 19 if age makes any difference.

To build your body, rest and nutrition play a more important role than doing the exercise. You may be surprised to hear that and so that may be the reason you didn't see results. If you are eager to get back to your training, what I would suggest is just do the lifting and enjoy the process, about how much muscle you can gain is another story, your metabolism is still high because you are young, give it time and a few months is definitely NOT long enough.

Give yourself 3 months to learn the form and techniques, then you go for working your major groups of muscles first. Then you start working on the small ones.

Day 1

(1) Flat bench press (1 warm-up set + 5 sets)
(2) Incline DB press (4 sets)
(3) Arm dips (3 sets)
(4) Pecdeck fly (2 sets) >> adjust the handles your elbows don't go too far towards the back

Day 2

(1) Lat pull-down (1 warm-up set + 5 sets) don't do behind-the-neck variation
(2) BB bent-over row (4 sets) look at the mirror and be careful
(2) Chin-up (3 sets)
(3) Seated row (2 sets)

Day 3

(1) BB biceps curl (1 warm-up set + 5 sets)
(2) Cable biceps curl (4 sets)
(3) Triceps push-down (5 sets)
(4) Triceps kick-back (3 sets)
(5) Crunches (3 sets) not sit-ups

Day 4

(1) Full squat (1 warm-up set + 4 sets)
(2) Leg extension (2 sets) >> use lighter weight
(3) Lying leg curl (3 sets)
(4) Shoulder DB press (5 sets)
(5) Lateral raise (2 sets)

For each exercise you need to have 1 but not all sets to positive failure. The above is NOT the best way, but do it for 3 months and add more sets change your routine later on. When you are younger, one of the differences is you recover more quickly and you can do them more frquently but be careful of misjudgment can lead to overtraining yourself.

^_^ good luck

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Or what im trying to say is that, how do you know if you got good genes for muscle if that makes sense. BEcause me and my brother use to workout in the gym for maybe 4 times a week for like 3 months without really a schedule just lifting some weights here and there without any knowledge of bodybuilding. And right now we are in pretty good shape.

A couple of factors can tip you off if you have good “muscle” genetics or not.

Before you began any kind of training, what were your builds like? Short and stocky? Medium height with narrow waist and broad shoulders? Tall and lean? Somewhere in between? I’m refering to what are called somatotypes. Usually those who center near the middle–or mesomorphs–tend to have the best genes for bodybuilding. They probably have naturally low body fat, plus have the ability to add quality muscle mass. Short and stocky put on muscle mass easily but have extra trouble shedding excess weight (endomorphs). Tall and skinny have low fat levels but find it difficult to add muscle mass (ectomorphs). The best bodybuilders in the world are mostly, or more likely have characteristics like, mesomorphs.

To check yourself, there are a couple of way to determine your build.

Muscle bellies–works most of the time: flex your bicep and place fingers in between your elbow joint and biceps muscle belly. More than two fingers means you have high origin/insertions and probably have to work a little harder for mass. Two fingers tightly probably means a medium muscle. One finger or less and you are pretty blessed with big, full muscle bellies–enjoy.

Joints–In bodybuliding, it’s always impressive when someone puts on a lot of mass with small joints. The bellies look huge. Unfortunatly, those with small joints tend to have a little more trouble building size. To test joint size, measure you wrist circumference. Grasp your wrist with your opposing thumb and middle finger. If your fingers overlap easily–small frame. If they barely touch–medium frame. If they don’t touch at all–large frame. Usually larger frames have the capasity to hold more mass.

Measure your “V” taper. Take a tape measure around your shoulders, then around your waist. The bigger the difference in numbers (shoulders should be bigger) the bigger the “V” taper and better genetics you probably have.

These are just a couple of tests. Are they difinitive…no. But they seem to be pretty close. Hope this answered your question!

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This is my first entry in about 8 months
on my weight gain progress.

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