How to Get Huge Biceps Fast! Here Are the Most Important Things You Must Do in Order to Gain Muscle

By Rahul Talwar

The trick to getting your biceps to take on more muscle mass is in the numbers. It is the number of reps you do plus the amount of weight you lift. The fewer reps the better and the more weight you lift will do the job....

Three sets of 8 reps per exercise will give the optimum results you seek. Do a series that helps your biceps such as arm curls. You can alternate arms with this exercise. You can also do one arm and then switch to the other one. The results are amazing.

The second trick you must have knowledge of is to monitor the number of times you work on a particular muscle group in a week. If you do too much on one area you will actually not see results. This is more important than any exercise is.

The third trick for you to look the "Hulk" is to eat properly with plenty of carbs, protein and the right type of fats. For a shirt busting physique, the right combination of all of these foods will increase those arms rapidly.
Muscles will not be able to grow big and strong if they are being starved, so pack on the food in mini meals throughout the day. It keeps your metabolism where it should be so you can produce those tree trunks.

The fourth trick you want to be aware of is to work other muscles in conjunction with your biceps. You want to take the time to work your pecs and your quads. These muscles tell your body it's time to grow and expand.

The use of all these tricks that bodybuilders already know will have you looking like one in no time. So you need to eat properly and exercise different muscle groups with the right number of reps, and you can have huge biceps fast.

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Hugh Jackman Diet - The Secret Muscle Building Foods of the Hugh Jackman Diet

By Frank Sherrill

Would you like to add 15 to 20 pounds of rock hard muscle, the way Hugh Jackman did for X-Men origins Wolverine? In this article, you will find out about the secret muscle building foods of the Hugh Jackman diet.

Hugh Jackman revealed the diet that he was on for his latest film X-Men origins Wolverine. In a recent interview, he let the cat out of the bag. Besides drinking, plenty of whey protein isolates shakes his personal trainer Michael Ryan had him eating steamed chicken and vegetables every three hours. (When he was not taking his protein shake.)

The Secret Foods of the Hugh Jackman Diet

Steamed chicken is one of the favorites of many bodybuilders for many reasons. First, steaming your food is a healthier way to eat than frying or baking. Chicken also contains the cancer protective nutrient ... B vitamin, niacin. It is also a good source for vitamin B6. (Both of these B vitamins are very important in the production of energy.)

Vitamin B6 helps in breaking down glycogen (sugar and starch) which is essential if you are trying to get your six pack abs.

Steaming is one of the healthiest and quickest ways to cook vegetables. By steaming, you get to enjoy more of the vegetables natural taste and texture. Steaming also seals in the vitamins and minerals normally lost by boiling or baking them. In addition, steaming requires no added fat.

One of the great advantages is that almost any vegetable can be steamed... carrots, broccoli, potatoes, spinach, asparagus, mushrooms, zucchini, squash, and more. Therefore, it is no wonder that his personal trainer chose these foods for Hugh Jackman's diet.

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How to Gain Muscles Quickly - 3 Proven Facts!

By Jack L. Armstrong

If you're looking for information on how to gain muscles quickly and effectively this article will certainly be a must read. I will explore topics such as how to increase your protein intake, what types of food you should be eating and how exactly you should be working out if you're looking to improve your physique.

Protein is the most important macro-nutrient involved in building muscle, it acts as a building block and without it you're muscles would literally cease to exist. The government recommends 60g of protein per day for the average male, if you're looking to build muscle then you are no longer in the category of the average male and you need to be looking at getting between 1g - 2g of protein per pound of bodyweight. Although this amount of protein may seem impossible for some to stomach, there are numerous different foods you can eat to reach this level of intake, these include:

• Tuna - 30g per can


• Milk - 10g per cup


• Eggs - 7g per boiled egg


• Chicken


• Cottage Cheese


• Lean Red Meats

And if none of the above take your fancy, you may look into supplementing with casein and whey protein shakes at various times of the day. There's no doubt that protein is extremely important if you're looking at building a good physique but it definitely isn't the only kind of food you require.

Since you're interested in how to gain muscles, I expect that you're not looking to gain a whole load of fat with it as well. To ensure this doesn't happen and you don't end up with masses of fat around your stomach it's important that you eat what would be considered a healthy or 'clean' diet. Clean foods are mainly made up of complex carbohydrates, examples include: Rice, pasta, oats, bread and potatoes. Stay well away from sugary and processed foods.

A good rule of thumb to abide by when looking to gain muscle is the 40/40/20 ratio. This means that 40 percent of your calories should be protein, 40 percent should be complex carbohydrates and the remaining 20 percent should be healthy fats. This ratio has been proven to work extremely well and coupled with a good workout program you'll begin to see fantastic results in no time.

To gain muscle mass in the shortest amount of time you need to be lifting heavy weights with low reps. Anywhere between the 5-8 rep range is perfect and has been proven to cause the most microtrauma forcing the muscles to grow at the fastest possible rate.

It's also important that you keep your workouts short and brutal, it's a fact that after about an hour and a half of intensive activity without any kind of nutrition, your muscles will begin to break themselves down to use as energy. I advise you to keep each of your workouts to under an hour.

Learning how to gain muscles shouldn't be a complicated process. Simply, with a good, high protein intake; a clean, sugar free diet and a workout geared towards heavy weight lifting there's no doubt that you'll see substantial progress quickly. Use these three factors to your advantage today and enjoy the great results you'll soon be seeing.

Hi, my name is Jack Armstrong, I use to be pretty skinny, but then I found a great workout program which showed me how to gain muscles quickly and in 4 months I've gone from a weak 149lbs to a strong 192lbs, take a look at my skinny to muscular transformation with some before and after pics!


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Build Serious Muscle in 45 Minutes

By Matt Deloff

Too many people waste their time spending hours upon hours in the gym trying to add quality muscle to their frames. They think that more is better when all there really doing is throwing their bodies into over training. By over training they will put a serious stop sign to their progress and even cause progress to go backwards. So lets stop this more is better attitude and get some serious results. Unless your are a professional athlete, bodybuilder, or chemically enhanced, there is no need to spend more than 45 minutes in the gym hitting the weights.

Here's your new game plan that I want you to start applying as soon as possible. Have you ever heard of giant sets? Some have but most have not. Let's say you are going to work back today. Being that this is a huge muscle that most people think takes an hour or two to completely work over, lets begin by breaking down which exercises will be used to exhaust the muscles. We will choose pull-ups, d-bell rows, d-bell pullovers, and cable rows. I want you to perform each exercise one after the other for 8-12 reps and then rest a minute or two after you have completed all four exercises. Do a warm up round or two. After the warm up I want you to focus on intensity making each working set for each exercise an all out war. You should feel like your hitting failure by the eighth rep. After repeating these four exercises 3-4 rounds I want you to rest for about 3 minutes. Next, lets take deadlifts, stiff-arm pulldowns, and bent over lateral raises and repeat what I explained above. By the time you are done you should have spent no more than 45-50 minutes crushing the back with far more intensity. The next day you should be really sore and if your not then you need to push the intensity and the form of the exercises to the limit.

Now I want you to select exercises for the rest of your body and perform these giant sets for all the other muscle groups your going to work this week. If you do this style of training for a month and then allow your body to recover by switching to a program with fewer exercises and sets I guarantee you will see new muscle growth. In fact I'm willing to bet on that. You need to start thinking outside the box and listen to your body. You do not need to spend all this wasted time in the gym for pathetic results. Start applying these techniques and start building a better you.

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