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Ask any other body builder that you know, and they most likely tell you that they have goals, specific goals written down so that they can keep refering to them constantly throughout their training periods. If you are serious about being a body builder, then you too will need these goals specific to you and your wants and needs from body building.

First of all, you need to write down the following:  write down your measurements before you actually start any muscle building program or supplement takings. You should really begin by writing down your weight at that time and then your percentage of body fat. You need to make doubly sure that you measure your chest, waist, thighs, calves, upper arms, forearms, and neck and write all these measurements down. You will then have something to refer back to and see what progress you have made.

When you are into the full throttle of natural bodybuilding, you should make sure you keep track of all the food and all the supplements that you eat and be specific. Also make sure you keep track of all your training periods and exercises, and again make sure you are specific about what exercises you did. Things like how many sets and reps etc, and also how long you did each exercise for, as well as the total length of your training period. You will also need to keep up with all the fluids that you are drinking as well. All of this information is going to matter to you later on, so make a real effort to keep up with it.

Now the next thing to do is to set your specific goals for you. Saying that you want to have a perfect body is not nearly enough. Saying that you want to reduce body fat isn’t enough, either. Your goals will need to be stated in specific detail, and more importantly they need to be attainable. For example, instead of saying you want a six-pack, write down a measurement that you want to reach for your chest instead. Write down exactly how much body fat you want and need to lose, or how much muscle weight you want to put on. Again, be very specific. You will never reach any goal if you do not even know what the exact goal is.

Once you know what your bodybuilding goals are, discuss them with your personal trainer and nutritionist. Create a plan for reaching those goals, and if possible, set a time frame for reaching the goal as well. This gives you something to do, and a date to look forward to for motivation.

Remember that all the most successful body builders will set specific goals, and then use a direct plan of action to reach those particular goals. They also use the other information that they have written down to adjust the plan as needed — and to see what is working, and what isn’t.

I bet that at the top of many bodybuilders wish list are a huge pair of biceps. They are extremely visible and eye catching and will win you heaps of admiration quickly. What is the reason then that many people, despite many years working out still have biceps that don’t look huge.

Well, it may be of interest to you that this small muscle is often very poorly trained. By that I mean so many bodybuilders try to build bicep muscle mass in completely the wrong way.

Here a number of guidelines will be put firmly down that will ensure that you can grow big biceps in the shortest possible time. So here is out brief biceps guide how to build muscles fast .

1) Your biceps already receive a lot of work in back workouts. Therefore focus on getting better at these exercises and your biceps will follow and get larger.

2) Do not overtrain the biceps. This is easily done, as already mentioned they are worked heavily on back exercises so stick to a absolute maximum of 4 sets of specific bicep work and in fact two sets will be plenty for most people.

3) Select the correct exercises. The ultimate muscle makers for biceps include all rowing exercises for your back and definetely under hand pull-ups. If you simply have to do more sets for you biceps then try standing barbell curls. Avoid seated concentration curls - exercises like these are designed as shaping and carving exercises to shape arms that already have a lot of muscle mass. If that is not you then stick to the other exercises.

4) Do reps in the 5-7 range to stimulate the most growth in muscle size. Ensure your progression by hitting the targets in your training log. This ensures you will have motivation as you are trying to beat your previous pbs. Next up muscle building nutrition.

5) Are you getting the required amount of calories in your body. You need to take on loads of calories if you really want to support muscle gains. Ideally consume about 6 meals a day made up of pastas, fruits, leafy greens, lean white meats and so on. These are the kinds of nutritional foods that can boost your bicep growth.

6) Get plenty of rest. I’m sure you know muscles grow whilst you are resting and not whilst you are working out. Therefore don’t you think you should be getting enough rest to let them grow. If you are not then your attempts to build muscle will be wasted.

So there we have it, our brief muscle building guide to biceps. Check you are following those guidelines and you may just boost your bicep size and build muscle mass quicker than you expected. Go hit it!

While  really working out hard to generate remarkable chest muscles, many people make the common mistake of giving very little interest to developing their back muscles. Over time this can cause injuries and lead to back problems. It is crucial to note that back muscles play a major role in providing stability to ones body. Bear it in mind that when you exercise your chest muscles and biceps, it is at your back that the weight and strain of your whole upper body is transferred for sustaining an upright stable body.

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Since many people build muscles for sporting that sexy attitude, it is the chest and biceps enlargement that they are worried about and in the process ignore their back muscles.

In this article we’re going to have a look at a few work outs you can do to develop back muscles that will make you proud.

Pull Downs

Your lat muscles get instant changes with behind the neck pull downs. Just sit on a bench facing the machine. Then clasp the lat bar with your hands somewhat wider than your shoulders and drag it down until the bar nearly reaches your shoulders at the back of your neck. Make it more effective by squeezing the area around your lat muscles and feeling the strain. Without releasing your grip off the lat bar raise it up back to the start position, take a deep breath and simultaneously do it all over again.

The Plank

The plank facilitates wonderful work outs to your back muscles and rest of the core area. For this exercise, take up the pose of a regular push-up with your palm and elbow resting on the ground, and elbow in line with your chin. Place your upper body weight to the elbows and the lower body weight to the balls on your feet. Continue with this pose as long as you can. When your body gets used to this work out, increase the time  that you hold that position.

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Dumbbell Rows

The dumbbell row is one of the best back work outs and one of the simplest ones to perform. To do it, keep one of your knees on a bench (the knee opposite the arm you’re going to use to lift the hand weight) and have one arm totally extended towards the floor. Try your best to assume a kneeling posture. Now grab the dumbbell and try to use your lat and elbow muscles to lift the weight slowly to your side. Continue the process as needed.

Bent Over Barbell Rows

The bent over barbell rows method is an amazing way to build your back muscles. You will at first have to place the barbell on the ground, in front of you. With a bit of arched back and somewhat bent knees, get steady, and then reach out for the barbell. Making sure that your arms stay spread outward from your legs, get a firm grip of the barbell. Now pull the barbell upwards into your stomach, using your back to do most of the pick up.  Do it again after an interval of a deep breath.

When doing this work out, it’s imperative that you don’t try to lift too much weight. You possibly can end up with a strained back. It’s also crucial to perform this work out correctly if you want to avoid injury.

Pull-Ups And Chin-Ups

Among the most unfailing ways to develop and gauge the strength of your back muscles is through Pull-Ups and Chin-Ups. Having been generally trained in the high school, this exercise might be quite common to you.

What you have to do is to lift yourself up to the overhead bar up to where your chin crosses the bar. Requiring no unusual equipment for muscle developing, this exercise utilizes ones own bodyweight for the muscle building process.

Take advantage of these result oriented work outs that not only develops your back muscles to physical excellence but also avoids the possibility of future back problems. A well built and healthy back is an asset of  a smart weightlifter!

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