How To Build Big Arms

Don't devote an entire workout to your arms-just add these to the end of your routine. It automatically restricts you to the correct number of sets and reps. After you're finished your compound exercises, do one of these two dumbbell-biceps-curl workouts, alternating between the two every session.

1. Perform 4 to 6 reps, resting 90 seconds between sets.
2. So 10 to 12 reps, resting 60 seconds between sets.

Here's how to determine the number of sets you'll do: Choose all the reps (6 or 12), while taking 3 seconds to lower the weight. Now do as many sets as you can, stopping when you can't complete the lowest number of reps in the given range for the day (4-10)without main-training perfect control over the weight. This includes leaning back-or cheating-as you lift, and the weight slowing as you curl it from the bottom to the top positio.

STRETCH YOURSELF WORK

Watch your back at the office – desk duty takes a toll. These stretches will improve your posture, ease muscle strain and may even help your career: a study in the American journal of industrial medicine found that workers who took at 15-minute break to stretch were more productive afterwards.

Elbow Curl
With your hands behind your head, squeeze your shoulder blades together for 2 seconds. Next, move your elbows in front of your nose, and hold again. Perform 12 reps of each, alternating legs during the second stretch.

Hip-Flexor Stretch
Place one foot on a chair and lean forward. Extend your arms overhead and gently arch your back, moving your arms behind your head. Hold for 2 seconds.

Thoracic Extension
With your hands behind your head, bend your upper body over a chair’s back as far as possible. Draw in your shoulder blades. Hold for 2 seconds.

MAN VERSUS MACHINE

FREE WEIGHT CIRCUIT

This programme will work every major muscle in your body to make you stronger while you're burning fat,"says certified strength and conditioning coach Richard Levy. Warm up by running for 5 minutes. Perform 15 reps at each station, resting 30 seconds between each. Complete this circuit 3 times. Each rep should take you 4 seconds to complete so don't rush them. We factored in the water breaks and you'll be finished in 40 minutes. Do it 2-3 times per week.

1. Step Lunges

Holding dumbbells at your sides, stand about 3 feet from a step with your feet hip-width apart. Stride forward on to the step with your right foot, so that your right thigh ends up parallel to the floor. Push yourself back to the starting position and repeat the exercise, this time stepping forward with your left leg.

2. Stiff-Legged Dumbbell Deadlift

Stand as shown, placing a dumbbell next to each foot. Bend at your knees and hips to grab the dumbbells with an overhand grip. Push your thighs forward to raise the weighs so your legs are extended. Lower the weights by bending at your hips while keeping your knees locked. Return to the start position.

3. Dumbbell Bench Press

Grab a pair of dumbbells and lie back on a flat bench. Hold the weights on either side of you chest with bent elbows. Straighten your arms to press the dumbbells straight up. Don't lock your elbows. pause, then lower them to the starting position. Do 15 reps.

I WILL DO 50 PUSHUPS WITH EASE

Approach the bench. "The bigger your bench press, the lighter your body will feel during pushups," says Luke Richesson, of Athletes' Performance. Here's part of Richesson's 10-week plan for reaching 50. On weeks 1, 2 and 3, do your barebell press and incline press an moderate (3 sets of 7 reps, 3mins rest between sets), moderately heavy (4 sets of l reps, 31/2 mins rest between sets) and then heavy (2 sets of 5 reps, 4 mins rest between reps). Do this in rotation over nine weeks. In every cycle, drop one rep from each set. For the full plan, click this site .

What's the best time of day to stretch?

It is seen that people who work out in the morning tend to maintain more regularity that those who prefer to exercise in the evening. But with the busy and unpredictable schedules that most people have, finding a regular routine is tough. So i would say regular exercise is what matters. Finding the right time in our schedule should be the priority. If done regularly, morning, evening or even a night time workout will show results.