Category Archives: Blog

How We Get a Big Biceps|Complete Biceps Making Guidelines

Category : Blog

How we get a big biceps: Today big biceps and trips is the common goal of every gym lovers. Big biceps are considered to be the very attractive part of our body. This is only the part of the body that people noticed most. But most of the people did not achieve this goal, due to lack of knowledge and poor guidance.

So today in this article we have to know, how we get a big biceps. And get the complete overview of biceps exercise, Tips, and the mistake during the biceps workout.

Complete anatomy of biceps: How we get a big biceps

Before knowing, How We Get a Big Biceps it is very important to function and location of muscle. Our biceps anatomy includes two main parts biceps brachii and brachialis. The combination of two parts makes a complete biceps.

Biceps Brachii

Biceps brachii is the anatomical name of main biceps muscle and this is a Latin word. In English biceps brachii means two-headed arms.

How we get a big biceps in one week

These two head are known as short and long biceps heads, both are connected to the different place on the shoulder. But these have common point on elbow tendon.

Biceps Brachialis

The muscle lies in the upper arm that flexes the elbow joints known as brachialis. It is the bridge between the humerus (bone of upper arm) and ulna (forearm bone).

How we get a big biceps

So this is very important to know which process is working behind any muscle and how the muscle is functioning. Before going to know how we get a big biceps, now we have to know some general mistakes during the workout.

General mistakes during biceps workout

These are some general mistakes which we have to avoid during Big Biceps workout. so here is the Complete Biceps Making Guidelines. These are as follows:

Mistake 1: Doing too much

One thing we have to remember every time while during biceps workout Is that don’t overtrain biceps. Because more than any other parts of body arms is frequent victims of overtraining and overtraining reverse the biceps gain.

Mistake 2: Improper position Elbows

Most of the new gym comers are doing wrong curls. They people bring their elbow forward. So it was not able to activate the biceps brachii while performing biceps curls, keeps your elbow fixed.

Mistake3: Train biceps frequently

Most people perform biceps exercise every day. They did not give recovery time to their biceps. The reality is, intense workout and no rest is the big combo for failed biceps growth. Our biceps muscle is the small muscle of the body. So perform your biceps exercise a particular day.

Mistake 4: Not proper nutrition

When you want 22 inches arms, then with workout nutrition is very important. So use as much as protein-based diet.

So these are the general mistakes perform by peoples while during biceps workout. Now I will be going to tell some sample workout which helps us in our biceps exercise and know how we get a big biceps.

Sample Workouts for Big Biceps

Now here is the workout which helps to complete the dream of big biceps of any fitness lover.

How we get a big biceps

Sample workout: 1

Hammer curls 4-12 90 sec
Cable biceps curls 3-12 90 sec
Dumbbell Preacher 2-12 90 sec
Barbell Biceps Curl 4-8 2 min
Seated dumbbell 3-10 90 sec

Sample workout: 2

Single arm incline preacher curl 4-12 20 sec
Standing resistance band curls 4-12 15-20 sec
Incline dumbbell curls 4-10 15-20 sec
Standing hammer curls 4-10 60 sec

Sample workout: 3

Barbell curl 3-6 20-30 sec
Close grip bench press 3-4 20-30 sec
Dumbbell hammer curls 3-4 20-30 sec
Dips 3-6 15-20 sec
Standing dumbbell curl 2-8 15-20 sec
Dumbbell overhead triceps press 2-8 20-30 sec

Sample workout: 4

Chin up 3*6-8 15-20 sec
Incline dumbbell curls 3*6-8 15-20 sec
Concentration curls 3*6-8 15-20 sec
Reverse E-Z Bar curls 3*6-8 15-20 sec

This is some sample workout plan which is made by the international bodybuilding athlete ’s. Try any of those workouts for 1-2 months and see the hidden benefits of the workout.

So this is the complete overview of arms workout which tells us how we make a big biceps. I hope everyone likes the given information and able to understand the criterion of biceps exercise.

Thanks for reading this article, keep reading and share with your friends and family.



How We Build A Natural Body|Best Ways To Build A Natural Body

Category : Blog

How We Build A Natural Body: Today most of people ask me that how we build a natural body, but is it happens really? I said yes I happen. But condition is that if you have proper knowledge about the exercise and diet than it happens. So in this article we cover the topic how we make a natural body.

Muscle building is the process which doesn’t actually happen at the gym, it happens afterwards, during rest after workout. But people didn’t think that and do very intense workout and get injured or left gym in two or four days.

So Read today’s blog to know more as well as some Awesome tips on how  we build a natural body.

What is Natural Bodybuilding And How We Build A Natural Body

It is the a Physical activity by which we are trying to build a muscle or lose weight other words, Natural bodybuilding is the method in which a person a build muscle  without  using chemically made supplements.

As we know that almost each and every fitness freak, bodybuilder and new gym comer use different types of supplements or very high level medicines .But they did not know their side effects.

So this article is very important for every fitness lover and also important for those who want to start gym. Because today 70% of people didn’t have proper knowledge about the body. Due to lack of knowledge and poor training the get many types of body injuries.

How We Build A Natural Body

So, in this article we are going to cover all the fitness tips, facts, myths and workout routine for natural bodybuilder and know how we build a natural body.

What is the process to grow body muscle?

Before going far, first we know why the rest period is so important? During the workout time when we put stress on our body muscle, we create a microscopic tear on the muscle. Due to which our body fibers breaks and in rest time body repair it. And give stronger and bigger muscles to us.

After workout, Body wants proper rest and protein to repair the broken fibers and tissues. The repaired fibers are known as myofibrils. Myofibrils increase the number and Thickness of the muscle. The process is only complete when the breakdown of muscle protein is less than the rate of building muscle protein strands. There are two types of muscle growth in our body these are as follows:

1 Hypertrophy

2 Hyperplasia

Hypertrophy is the process when there is an increment in the size of the muscle fibers whereas Hyperplasia is also the process where there is increment in the number of muscle fibers. Stronger and bigger size of muscle is the resultant of both processes.

How We Build A Natural Body

This is some short theory about the fact in which our Muscle growth depends. Now, I am telling some scientific principal which tells us how we build a natural body.

Workout Routine For Natural Power Lifter

The most popular workout plan for natural power lifter is

Monday workout

Romanian Deadlift 2 set-6 Reps
Pull Up 2 set-6 Reps
Bent over Lateral 2 set-6 Reps
Standing Barbell Curl 2 set-6 Reps


Tuesday Workout

Front Squat 2 set-6 Reps
Bench Press 2 set-6 Reps
Dumbbell Lateral Raise 2 set-6 Reps
Lying Dumbbell Triceps Extension 2 set-6 Reps


Wednesday Workout

Lying Leg Curl 2 set-6 Reps
Dumbbell Pull Over 2 set-6 Reps one set of maximum
Pronated Chest 2 set-6 Reps
Preacher curl 2 set-6 Reps


Thursday Workout

Leg Extension 2 set-6 Reps and One set (6-8-10)
Peck Deck 2 set-6 Reps and one set of maximum
Military Press 2 set-6 Reps
Close Grip Decline Barbell Press 2 set-6 Reps


Friday Workout

Reverse Hyper 2 set-6 Reps
Supinated Lats Pull Down 2 set-6 Reps
Dumbbell Hammer Curls 2 set-6 Reps
Neutral Grip Cable Seated Row 2 set-6 Reps

Saturday Workout

Leg Press 2 set-6 Reps
Incline Bench Press 2 set-6 Reps and One set (6-8-10)
Dumbbell Front Raise 2 set-6 Reps
Rope Triceps Extension 2 set-6 Reps and One set (6-8-10)

Myths Related to the bodybuilding

Toady every person wants a beautiful body .But very less person achieve this, because they don’t have proper knowledge. They believe in the myths which are spread by some unknowledgeable person or trainer also. Here are some myths:

1:  You can’t make body naturally like professional bodybuilder without taking steroid.

This is only myth which is given by 75% of trainers to the students. All game of bodybuilding depends upon three things

  • Genetics
  • Workout
  • Nutrition
  • Rest

2:  Lift more and get more

This is totally wrong .Because lifts not matters more but proper technique depends.

3:  Lift free weight because this is better for growth

This again totally wrong because both are different process.

This is not totally wrong but muscle toning also depends upon your cardio and diet plan.

5:  At bulking period avoid cardio

Facts related to muscle building

Here are some facts related to bodybuilding, which are very important to know before joining the gym. These facts are also very important to know how we build a natural body. These are as follows:

1 Eat one gram of protein per-pound of body weight.

2 Take rest or sleep for 7-8 hours a day.

3 Always be positive to your goal and developer your positive attitude.

4 Don’t put stress on your mind.

5 Include cardio in your workout.

6 Include good fats in your diet.

7 select educated trainer and well equipped gym.

So these are the facts related to bodybuilding. Now I will discuss some natural supplements which are helpful to build body in natural way.

Natural supplements for bodybuilding

The most popular natural supplements in fitness industry are

1 Ashwagandha

Ashwagandha is very beneficial for health heart.

Ashwagandha is used to reduce mental stress.How We Build A Natural Body

Ashwagandha is used as antioxidants which is very useful for metabolism.

Ashwagandha increase sexual power.

Ashwagandha is also helpful in treatment of skin problem.

2 Goksura

Goksura boost our body stamina.

Goksura reduce the tiredness of our body.

How We Build A Natural Body fit

Goksura increases sex power.

It is beneficial in treatment eczema.

It is beneficial in erectile dysfunction.

3 Safed musli

It increases our body weight.

It increases the number of sperm in men.

How We Build A Body naturally

White musli is used for treatment of nightfall.

Safed musli increase the body energy level.

Safed musli is used in treatment for premature ejaculation.

But don’t take these supplements without doctor prescription. Because everyone have not same body.

So this is the overall information about natural bodybuilding. I hope this will help you to know how we make body naturally. Keep reading my future articles and share this with your family and friends.

How We Get A Fit Body | A Complete Guide To Become Healthy

Category : Blog

How we get a fit body: Big chest, broad shoulder,  6-pack abs, big biceps & triceps, and A strong thighs is the dream of any person in the world. But only a few in the world able to achieve this goal. It means not that people not doing hard work but it is that they have no proper guidance.

So today in this article I am going to tell you what are the things which we have to remember while going to the gym and the way to get fit and healthy. This article is not only beneficial to all the gym lovers but it is also important for all who did some physical activities in his daily life.

The phenomenon to know how we get a fit body

Before we starting i.e. How we get a fit body, Firstly we have known about the part in which about our depends.

There are 3 main parts of our daily life in which our body totally depends. These are as follows:

  1. Proper Diet
  2. Water
  3. Rest
  4. Exercise

Without these, our body is nothing we did able not maintain our body fit and healthy. This is very important that we have made a balance in each other. So here I will explain the points one by one.

Benefits of proper diet

To know how we get a fit body, firstly we have to know about a proper diet. Because a proper diet plays the very important role in our life. Without proper diet, our life becomes zero towards a fit and healthy lifestyle.

A balanced diet is a diet by which our organs and tissues are working in a proper manner. It is very important to have a proper balance diet because a proper diet has the capacity to reduced risk of diseases or some health issues.

How We Get A Fit Body

As we know that today almost 70% of market food is of duplicate quality by which we have to face many health issues in the future. So here I am telling some points by which we can maintain a proper diet and easily able to maintain our body fit and healthy. These are as follows:

  1. Include as much as fresh vegetables in your daily life because it provides vital nutrients for our body and keeps the maintenance of your body.
  2. Eat one kind of fruit daily because Fruits are low in calories, high in fiber and have very important nutrients. They also fat-free.
  3. Keep hydrates your body. Consumes proper amount of liquid.

Benefits of water

As we know that 60%of human body formed by water. But nobody knows that we lose 64 once of water from our body in a single it very important to hydrate body regularly.

Today sometime we see many people left water due to some reasons i.e. for the bodybuilding competition or For losing their weight. Why this is done by the people. The reason is only that they have a lack of knowledge or they have poor guidance towards fitness.

How To Get A Fit Body

So after reading this article, everyone will know how we get a fit body. Here are some benefits of water.

  1. Water increases brain power and provides energy.
  2. It promotes weight to lose.
  3. Water flushes out the harmful toxins from our body.
  4. Water boosts our immune system.
  5. Water improves the heart health.

so these are benefits of water which everyone has to know. And here are some serious problems caused due to lack of water in our body.

  1. Vomiting
  2. Kidney failure
  3. Excessive sweating
  4. Feel thirsty.

Benefits of rest

Today in competition life people did not have time for rest. They make life as a race. They did not care about their health. They did not know how they become fit and healthy. People did not understand what they will face due to lack of rest.

So here we discuss some drawback of not taking rest and problem faced by the people due to lack of rest.

  1. Increase in mental depression
  2. Excessive sleepiness in the daytime which cause Accidents.
  3. Lack of rest gain body weight.
  4. Lack of rest increases body blood pressure.
  5. Reduce sex drive.
  6. Increase the chance of diabetes.
  7. Risk of heart diseases.
  8. Poor body joint balances

To reduce these types of body problems people takes many types of medicines, coffee, and tea etc. but people did not know that these types of things have also many types of side effects.

How To Get A Fit Body

Now after knowing the drawbacks of lack of rest, we have to know the benefits of rest or sleep. These are as follows.

  1. Rest reduces mental as well as physical stress.
  2. It increases the concentration power.
  3. It maintains a healthy weight.
  4. Sleep releases hormones which control appetite.
  5. Rest maintains heart health.

Benefits of Exercise

Everyone knows that exercise is important for our daily life. But we did not know it is why it so important for a healthy life. So here are some points which tell us about the benefits of the physical activities in our daily life.

  1. Exercise increases the power of our body.
  2. It increases our muscularity and muscle strength.
  3. It maintains the healthy weight.
  4. Exercise improves mind function.
  5. Exercise may help to reduce the risk of cancer.
  6. Exercise gives better sleep.
  7. Exercise may reduce the effect of aging.


So this is the information which tells us how we get a fit body. I hope everyone who is serious about their health will like this article. Thanks for reading .keep reading my article and also sharing with your family and friends.

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