Category: Arm Workout

Five Strategies for Building Muscle

Muscle Building Strategies

Strength is the cornerstone of fitness. Building muscle allows you to hit harder and move faster, and it also enhances your ability to effectively lose weight and withstand injury. By increasing your strength, you’re also improving your health.

There are a variety of exercise routines fitness enthusiasts can use to build muscle. Foods like high protein, low carb bars can also help in building muscle without contributing to unnecessary weight gain.

Some of the most effective strategies for building strength and muscle mass include:

  • Get back to basics –The bench press, shoulder press, deadlift, and squat are time-honored exercises for a good reason – they work. Incorporate these basic exercises into your routine, and you’ll soon begin seeing results. Also add classics like the chin-up and the row to your workout.
  • Gradually increase weight – A key reason why many exercise enthusiasts hit a wall in building muscle is that they try to ramp up weight too quickly. Don’t turn your workout into a competition with others. Do your lifts using a little less than your max weight for lifting in the rep range of your exercise. Slowly increase weight over time, and don’t add large amounts at one time. This slow burn will allow greater success in building strength.
  • Maintain balance to avoid injury – An injury will quickly put your bid to increase your muscle mass to a screeching halt. There are several ways to avoid injury, and one of the most effective is balancing your training. Make sure you do both pushing and pulling exercises to ensure your muscle development is even. Exercises don’t have to be balanced in one session, but it is wise to balance your exercises within the same week. Also, don’t forget leg day.
  • Work out standing up – When you work out while you’re standing, you’ll use more muscles and burn more calories. There are a number of great dumbbell exercises you can use in a standing position to increase your strength. The great thing about these exercises is that they work your core and your mid-section, too.
  • Consume plenty of protein – Protein is essential to building and maintaining muscle. Men and women trying to build muscle mass should consume one gram of protein for every pound of body weight each day. Spread the protein out over several small meals each day for maximum effectiveness. There are a variety of sources where exercise enthusiasts can obtain protein, but one of the best involves eating high protein bars. These bars are healthy, have high protein content, and many derive protein from sources other than animal protein. Animal protein can contribute to kidney stones, so obtaining protein from non-animal sources is a good idea if you’re stepping up your consumption of this nutrient.

With the right diet and exercise regimen, you can increase your strength and muscle mass, resulting in a healthier, more impressive body.

Promax Nutrition gives people who want better bodies the natural protein, vitamins, and minerals they need in delicious, gluten-free, vegetarian snack bars.

5 Killer Pushup Variations for Building Upper Body Strength

Killer Pushups

Pushups may not be the fanciest or most complex of exercises, but there’s a reason that they’re a part of every workout routine that’s worth its salt. Pushups are the meat and potatoes of bodybuilding, the hearty staple around which everything else is built. Another thing they have in common – they come in a surprisingly wide variety that belies their reputation for being plain and boring. So, if you’re looking to build upper body strength, grab yourself a protein bar and start working these pushup routines into your workout.

Standard Pushup

This is the basic pushup that everyone knows: lay down on the ground with your palms flat on the ground and lined up with your shoulders, then use your arms to lift your body off the ground. It’s a simple and unglamorous exercise, but it works – a standard pushup works out your shoulders, chest, triceps, and core, all at the same time.

Knee-to-Elbow Pushup

Assume the standard pushup position, but with your hands formed into a fist and your knuckles lying on the ground. When you lift up, hold the position and bring your right knee up to your left elbow. Hold for a few seconds, then bring your leg back and lower yourself to the ground. Repeat, switching which leg you stretch each time.

This variety of pushup works your abdominals, hip flexors, and back through body rotation, as well as giving your chest and triceps the same workout they’d get from a standard pushup.

Wide-Grip Pushup

These are the same as standard pushups, except your hands are spread out further from your shoulders in a wider stance. By moving your arms wider, you’ll force your chest muscles to do the majority of the work, giving your triceps and shoulders an incredibly great workout. If building upper body strength is your main goal, then wide-grip pushups should absolutely be a part of your bodybuilding routine.

Upper Body Strength

Single-Leg Pushup

Perform a set of ten pushups with your left leg held up in the air. When you’re finished, do another set of ten, this time with your right leg held up. Just like the wide-grip pushup changes the muscle groups that get the brunt of the workout, single-leg pushups focus the workout on the upper body and core, which makes them a great strength-building exercise.

Triangle Pushup

Assume the standard pushup position, but with your knuckles flat on the ground instead of your palms. Lift up, then lower your chest to your left knuckle. Lift up again, then lower your chest to your right knuckle. Repeat for a full set.

The benefit of triangle pushups is that it forces one arm to bear a heavier load, building up the muscles in that arm faster. The change in body angle also causes more muscles to be stimulated, working out muscle groups that standard pushups can miss.

Ready to get started with your new pushup routines? Then you’ll need plenty of protein to power through your workout. Promax Nutrition protein bars are made from only the healthiest ingredients, and include none of the high fructose corn syrup, trans fats, or artificial sweeteners included in lesser protein bars.

Commonly Neglected Body Parts Overlooked When Working Out

Neglected Muscles

For men and women who spend most of their time weight training and building muscle, there are several neglected areas of the body often overlooked. The reason these areas go overlooked is often from a lack of understanding about how they are essential for a complete body workout. In addition, many people tend to edit their workouts to just those muscle groups they are currently focusing on developing, like the abs, buttocks, and chest muscles.

Rather than wasting time, why not spend it working on the areas you often overlook?

Calves: Do you have a large upper body and chicken legs? This is because you are not spending time developing calf muscles. Incorporate some calf training into your regular routine and, before you know it, your legs will be just as popping as the rest of your body.

Forearms: The forearms typically get overlooked because people tend to use lifting straps. Leave the lifting straps out of your routine to get your forearm muscles building. In addition, add some wrist flexion and extension exercises to your routine.

Rear Deltoid Muscles (Rear Delts): Overlooking the rear delts can lead to problems later on. As your chest and abs increase in size, it causes your back to appear rounded and misshapened. It can also lead to problems with bad posture and other back problems. To avoid these issues incorporate some rear delt exercises as part of your upper body workout routine.

Hamstrings: Granted, your hamstrings do get some work with leg extensions and squats, but this is only minimal because the primary muscle groups these exercises help are the hips and thighs. Neglecting the hamstrings could lead to problems with your knees later down the road. Several hamstring exercises not only help build this muscle group, but also benefit the lower and middle back and glutes.

When you include these often missed muscle groups into your regular routine, you are sure to have a more balanced and even body. In addition to these muscle groups, one other type of workout most people who focus on weight training do not get enough of is cardio workouts.

Whether you are focused more on weight training or want a balanced, yet fit body, cardio is an essential part of physical fitness. The amount of cardio you require depends on your goals and could range from 3 to 7 times a week. Fitting in cardio workouts is not difficult, and you can even complete cardio on the days you work specific muscle groups.

To keep your energy levels up while you are working out, grab a workout bar or healthy energy bar. For more information about protein and energy bars in a wide variety of flavors, shop online at Promax® Nutrition today.

Reasons Why You Should Change Your Workout Routine

Workout Routine

There are certain reasons why you might want to change your workout routine. It is important to not change your routines too often—otherwise, you will never receive the benefits of making the change in the first place. Most routines will provide the desired benefits, and changes are not always necessary as long as you do not have outrageous goals. However, there are times when a change is needed, such as:

  1. You change your goals. For instance, initially your goal was to lose fat, and now you want to build muscle. Adding weight training and replacing some, but not all, of your aerobic exercise routines will help start building muscle.
  2. You are getting bored with your routines. If you are getting bored, and it is affecting your motivation to exercise and train, a change could help reinvigorate your motivation. You might want to work with a professional trainer to create new routines that still address your goals and objectives.
  3. You have reached a plateau, and your routines are no longer working. It is worth mentioning, if you are just starting out, that it takes longer for your body to adapt and adjust, so it is essential to wait for a longer period of time, of about two months, before making any changes. If you have been working out longer, and your body and muscles have adapted to your routine, it could be time to consider a change.
  4. Something has occurred requiring a change. You may have injured yourself, your schedule has changed, or the weather has changed, and so on, forcing you to make a change to your routines. For example, you were in an accident and broke your leg. As a result, you are not going to be able to do some of your routines until your leg heals, but you should find others to do until it does heal.

These are the four most common reasons why you should change your workout routine. For most people, there should be no need to make changes unless their reason falls within one of these parameters. Rather, you should be patient and stick with what you are doing, as long as it is working and helping you reach your goals.

Keep in mind, changes are often subtle, so it may not look like you are getting any benefits from your current routines, when you are. One useful tip is to use a cloth or paper tape measure and record different body measurements on a weekly basis, like your hips, waist, chest, and so on. You might be surprised by the changes you notice when taking measurements. In addition, never, ever, under any circumstances, base your progress solely upon your weight, because fat weighs less than muscle. As your body starts shedding fat and building muscle, your weight can increase.

Additionally, changes to your eating habits and diet are highly recommended to help supplement your exercise and weight training goals. Your body requires additional nutrients, energy, and other vitamins used during your routines. This is why many people use energy bars, protein bars, and other such products, and incorporate them into their daily routines. To learn more about the nutritional benefits of using protein bars and related products, please feel free to reach out to us through our website.

The Best Exercises for Arm Day

In conjunction with healthy energy bars, you can take arm day to the next level by switching up your workout routine. Changing your workout routine is essential for building muscles. The body becomes complacent, over time, when you complete the same exercises all the time. This contributes to plateaus. Avoid this by knowing when to change your routine and when to take a break. In addition, you can try some of the exercises below:

  1. Standing Dumbbell Reverse Curl: This exercise is just like the bicep curl, but it does it in a slightly different manner. Start by standing with feet about a foot apart and hold a dumbbell in each hand, with palms facing backward. Bend at the elbow and pull the dumbbell up to the front of your shoulder keeping the palm facing outward. You will end with the dumbbells in front of your shoulders and your palms facing forward. , Slowly lower the weights. Do 3 sets of 6-8 reps for size gains and 12-15 reps for strength and muscular endurance.
  2. Hammer Curls: Stand with the feet a foot apart and have a dumbbell in each hand at your side with palms facing your thighs.  Start with one side, bend your elbow and pull the dumbbell up to the front your shoulder. The dumbbell should be held with the weighted ends vertical so that your palm stays in the same position as the start. After you lower one arm, lift the other. Do 3 sets of 6-8 reps for size gains and 12-15 for strength and muscular endurance.
  3. EZ-Bar Curl: Stand with your feet one foot apart and hold and EZ bar bar in front of you with both hands, palms up. Bend at your elbows and pull the bar up towards your chin. . Hold the bar for one second and slowly lower it. Do 3 sets of 6-8 reps for size gains and 12-15 for strength and muscular endurance
  4. Chin-Up: To do a chip-up, you need a pull-up bar. Place your hands shoulder-width distance apart with your palms facing towards you. Pull yourself up to the bar at chin height by contracting your arms and back muscles.. Then slowly lower and do it again. You should be able to complete 3 sets of 6-8 reps. If this exercise is too hard, you can develop the necessary strength by performing the Reverse Grip Lat Pull Down exercise for a few weeks.
  5. Close-Grip Bench Press: You’ll need a weight bench and a spotter (for safety) to do this exercise. Place your hands approximately 6 inches apart on the  bar.. Take the bar off the pegs, lower it to the middle of  chest, and then push from your arms to return to the starting position again. The movement needs to be slow and controlled. Do 3 sets of 6-8 reps of this exercise for size gains and 12-15 for strength and muscular endurance
  6. The Dip: For this exercise, you need parallel bars. You can dip by holding yourself up on the bars with your arms, and lifting your legs under your buttocks. Lower your whole body slowly with your arms, as if you were doing a pushup (same arm movement). Do 3 sets of 8-10 for size gains and 12-15 for strength and muscular endurance . This exercise works your arms and upper chest muscles.

These are just a handful of exercises that you can try when working out on arm day. All of them are designed to build up arm muscle, not maintain what you have. Many of these exercises are the type that body builders use to add muscle mass to their arms. You should take a few rest days after completing these exercises and focus on a different part of the body.

For more great exercises and nutrition advice, contact us at Promax.

Photo courtesy of jllfitness @ morguefile.com
Photo courtesy of jllfitness @ morguefile.com