We all admire certain guys who are able to maintain that perfect, clothes-filling upper body physique.  The majority of guys that are around my age (38) used to look up to guys like Arnold Schwarzenegger, Sylvester Stallone, Dolph Lundgren and even John Claude Van Damme to a certain extent.  We loved how they looked with their clothes on, as well as, off.  One thing you were sure to envy, whether they were dressed or undressed, was their “extremely defined muscular arms”.  But in real life, you seldom saw people with similar physics.

But in more recent times, physiques have started to improve as a result of better training techniques as well as people possessing superior knowledge on diets.

The key to achieving that almost perfect body is mastering and perfecting the targeting of each muscle, from the hands, all the way up to the shoulders.  I have devised a simple 15 minute plan that only requires a set of dumbbells and a bench.  Therefore this routine can be performed almost anywhere, but like I say to all of my clients, there is no substitute for hitting the gym.  The key in this routine is the “fixed” recovery period that should not last one iota longer than one minute.

To begin with, you will need to read this article in its entirety, and then visualize how and where you plan to perform the exercises that I have set out.

Here goes…

The Concentration Curl

You start this position by sitting on the end of the bench, with your knees positioned fractionally wider than the width of your shoulders, making sure that your feet remain flat at all times.  Simply place one dumbbell in your right hand and “rest” the back of your elbow on your inner right thigh.  Next, slowly “curl” the dumbbell in a very controlled motion up towards your right shoulder. You should make sure that the rest of your body remains completely still.  To start off with, perform 10 reps before switching sides.  Once you get used to performing this exercise, you can increase your reps, as well as weight, to what you want.

The Triceps Extension

By positioning yourself comfortably on a bench, hold one dumbbell with the both of your hands.  As you are using two hands on one dumbbell, it might be a good idea to increase the weight from what you were using during the concentration curl.  Raise the dumbbell above your head until it is in a vertical position, perfectly in line with your spine (which should be perfectly straight).  Whilst concentrating on bracing your core, lower the dumbbell behind your head by bending your arms until your forearms make contact with your biceps. After that, simply reverse the motion back to the starting point where your arms are once again vertical and in line with your spine.  You must ensure that your upper arms remain completely still throughout the motion.  To start off with, perform 10 reps, and when you feel comfortable doing this exercise you can increase your reps, as well as weight.

The Wrist Curl

Seat yourself comfortably, with your knees slightly apart and your feet firmly flat on the ground. Grab a dumbbell in each hand and with your palms facing upwards, lean slightly forward so you are able to “rest” your forearms comfortably on your thighs, leaving your wrists hanging off your knees. Using only your wrists, begin curling the weight up, going high as possible.  You can alternate this movement by having your palms facing downwards and bending your wrists upwards.  I recommend that you do 10 reps in each direction.

The Hammer Curl

By sitting on the edge off your bench, and holding a dumbbell in each hand, let your arms “dangle” by your sides.  Ensuring that your back is perfectly upright, slowly curled the weights upwards until your thumbs reach your shoulders.  Make sure that you hold and squeeze for a moment, before slowly lowering your arms again.  You can quite easily vary this exercise so your wrists are facing backwards when your arms are in the “dangling” position.  I recommend that you start off by performing 10 reps in each position.

The Cross Shoulder Extension

Adjust your bench to an incline position where your body is positioned at a roughly 45 degrees angle.  Make sure you are in a comfortable position, and hold a fairly light dumbbell in your left hand with your palm facing inwards, so it is nearly touching your right bicep (remember! CROSS shoulder extension).   With your right hand, support the arm by holding your left elbow.  Begin by raising the weight to an upright position and then slowly bringing it back down again.  Remember, always use very slow and controlled movements the whole time.  

Mirror the same exercise with your right hand.  To begin with, perform 10 reps and switch arms and so forth.

The Standing Butterfly (Scaption)

Stand upright whilst holding fairly light dumbbells by your thighs, ensuring that your palms are pretty much facing each other.  Concentrate on keeping your arms straight as possible; slowly raise them both in front of you until they get to “eye level”.  Slowly lower your arms back down to the start position.  This is the best exercise to finish off your arms routine as it hits your wrists, forearms, biceps, triceps and even your outer shoulders.  Perform 10 reps to start off with, and as you go along you can increase the weight as well as the reps.

I recommend that you implement this exercise for a four-week period and I guarantee you will see and feel the difference.

Author Information...James McDuffy currently works for this leading muscle building website.  James has worked in the health and fitness industry for the last 15 years.  He is a fully qualified personal trainer and nutritionist and a former semi-professional bodybuilder.

2 - Almonds. The vitamin E in the way that is best absorbed by your body is contained there. It’s an antioxidant which prevents from free-radical damage after the exhausting training. And the more this vitamin is contained in your diet, the better your muscles will recover and grow. Two handfuls of almonds a day would be enough for that. In addition, it lowers the risk of Alzheimer's disease.

3 - Salmon is a huge source of omega-3 fatty acids and high-quality protein. It’s important for muscle building as your body should get more protein than it destroys. Moreover, the salmon lowers the risk of heart diseases.

4 - Yoghurt. It combines protein and carbohydrates, which is useful for recovering your muscles after the workout. It reduces body fat and lets your muscles grow faster.

5 - Beef is the source of iron and zinc, two main muscle-building nutrients. And the selenium, also stored there, reduces the chance of cancer.

6 - Olive oil. A lot has been told about its use. It prevents muscle breakdown and improves the condition of your whole body by decreasing the rates of cancer and heart disease.

7 - Water. 80% of our muscles contain of it. And even the decrease by 1% can influence muscle restore and your performance in general. The more dry you are, the less protein your body can use for building the muscle. So, don’t forget to drink water during the training! Moreover, those who drink over 8 glasses of water a day are less undergo to the heart attack.

8 - Coffee. The caffeine has the effect of stimulating the muscles directly. In addition, it lowers the risk of Parkinson's disease. But if you have a high blood pressure, you’d better not drink it.

9 - Cottage cheese is extremely rich in protein and is a very useful bodybuilding snack which can be eaten almost with anything.

10 - Brown rise is the base of many diets for bodybuilders. It’s a source of carbohydrates which provide the athletes with the energy that releases slowly.

1. Find your bodybuilding idol. It’s much easier to inspire yourself for long trainings when you constantly keep the eye on someone who has already achieved the high results. So, pick a famous athlete, or simply someone who has inspired you for bodybuilding.

2. Get the partner for your training. When you workout with your friend, it’s easier to stay motivated, as you support each other and share your achievement. Moreover, it’s just even more fun!

3. Big thing started small. If these are your first days in the gym, don’t try to get the high result and carry the weigh as heavy as you can lift. These efforts are likely to end up an injury. Don’t overtrain, just pick the program together with your trainer and stick to it.

4. Use the benefits of stretching. Even not beginners often underestimate how important the stretching is. The stretching lowers the level of soreness in your muscles after the heavy training. So, stretch after each workout during several minutes. It’s a good idea to stretch at home when you have spare time as well.

5. Breathe right. The correct breathing technique will deliver the oxygen to the muscle cells, which will help you to build your muscle. The universal breathing rule for bodybuilding is, to breathe in when you lower the weigh and to breathe out when you lift it.

6. Have a good night sleep. As nothing restores our organism better than a good sleep, allocate at least 7 hours a day to sleeping. This will help your muscles to recover faster and better.

7. Pick a good diet. For the body builders, the diet is far the most important part of their training. If you don’t have the balanced nutrition, your muscles grow slower. It’s essential to eat before and after the training, and the nourishing should be rich in proteins and carbohydrates.

8. Take a rest – at least for one day between the workouts. This will reduce the level of soreness the beginners experience, and won’t let you feel overtired.

9. Maintain a good posture. Always control if you stand still while exercising. Keeping the correct posture will help you to prevent the injuries.

10. Drink enough water. Drink it, even you don’t feel the thirst. You need to keep the hydrating levels while training. If you drink enough water, it will help you to reduce the level of fatigue. 

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About the author: Paul Smith is a versatile writer. His articles cover lots of various topics, include business, health and nutrition, keeping fit and traveling. He also is a writer for the best resume writing service. Paul can be contacted at Google+

Do you have more tips for Beginners too ? share with us your opinion 

Most people start a weight gain program without taking the time to think about how they are going to do it and what they expect to achieve from their program over a given period. Set yourself targets that are realistic and achievable and reward yourself every time you reach your target. Doing this is an excellent way to get started on your weight gain program.

It does not matter whether you want to gain or lose weight - nutrition is the single most important thing. You see, both fat loss and weight gain is all about energy in and energy out. When you are trying to lose weight you want to make sure that your daily energy output is greater than your daily energy input, whereas when you are trying to gain weight you by all means want to make sure that your daily energy input is greater than your daily energy output.

To gain weight, to make your body grow you need to give your body way more energy (calories) than it actually needs. I know that this probably sounds a little bit confusing, but all you need to do is to simply use one of the thousands of caloric calculators that are available online, figure out your caloric needs and then add extra three to five hundred calories on top of your actual caloric needs.

When trying to gain weight you need to be really careful because if you will fail to exercise all of the extra energy that you will get from your new diet will be quickly converted into fat and instead of gaining high quality lean muscle mass you will be gaining useless body fat.

To prevent this from happening I highly recommend for you to start lifting weights. Simply start slowly and start training at least three times per week. Here are some tips for you to get started.

    Follow a body split workout plan and train large muscle groups on different days.
    During your workouts focus on big compound exercises such as barbell squats, bent over rows, deadlifts, military press and so on.
    Do no more than twelve repetition per set and never do more than four sets per exercise.
    Do no more than four exercises for large muscle groups like chest, back or legs and do no more than two exercises for smaller muscle groups like biceps or triceps.

With gaining weight, slow is better than fast. So instead of eating junk foods and high-fat cookies and candies, expand your meals to include high calorie foods, fruit, vegetables, lean meat, whole grains and regular strength training exercises. Your diet should include foods that are higher in calories, minerals, and vitamins, as opposed to foods higher in fat, salt and sugar.

So !! you find this method effective or not, or you want to share with us method that work with you .. (feel free we're here just for you)

Now before I go on… It's not your training program that will pack on the pounds but your nutritional habits. But first let me give you an example. So many people have some idea of their calories they need in mind. Maybe you are going for 3500-4000, but you haven't got a specific goal and you aren't counting your calories.

**THIS IS A RED FLAG** That says to me: You have no idea where to start. And as many people are when they have no foundation, they are frustrated. And justly so! So here's what you do:

Step 1: You need to figure out how many calories a day you need to consume. 3500-4000 might be a goal but how do you know that is what you need?

Step 2: You have to track your daily caloric intake closely or you are just guessing. It does not need to be accurate down to the last calorie but it needs to be an ACCURATE (within 10% or so) portrayal of what you have eaten during the day.

Most people are greatly surprised to learn that they are consuming more calories per day than they had originally thought, sometimes THOUSANDS of calories more. This does not mean that you start skipping meals; it just means that you need to have an accurate understanding of what you are putting in your body so you can balance that against what your body needs to achieve your goals.
Step 3: No more excuses for not eating. Going to college and having to work nights means you will have to plan on making meals in advance. Eating 5-6 times a day is a must. When I went to college I didn't do this.

And I didn't gain weight either. I ate my 2-3 meals a day and had fun at college. I never planned a meal. And I stayed a skinny kid.
So there you have it. You can figure out a training program all you want. You can do a very basic, somewhat heavy, 4x a week program and make more gains if you eat right then a guy who has the perfect hardcore routine and just eats to get by.

By the way, many of these hardgainers train hard and too frequent. If you have a high metabolism, you will make better gains by going heavy and training less.

If you can dedicate time to training at a specific time, you can prep some food, put in it Tupperware, baggies or whatever, throw it in a backpack and eat at scheduled intervals. And yes, being in college makes that very hard.

Yes, you can actually die from drinking too much water.
As early as 1601, Tycho Brahe (an early astronomer) was thought to have died from straining his bladder. It had been said that to leave the banquet before it concluded would be the height of bad manners, and so he remained, and that his bladder, stretched to its limit, developed an infection which he later died of. Later evidence suggested this might not be the case.

There are several other notorious cases in which infants, runners and a fraternity hazing lead to deaths from water intoxication.
While this is another sad story, it's clear that for many years, Americans have been told by the media and doctors that we are dehydrated. We need to drink more water!

Many times such things lead to scare tactic websites and total confusion. Which is why I think the following chart may help you to SAFELY determine how much water you need to stay properly hydrated for your activity without over consumption.

* this chart is meant to be a guide not an absolute *

This chart is courtesy of the ISSA www.issaonline.com
Recommended Water Intake: Step 1 Select an appropriate need factor. Need Factors

0.5 -- Sedentary no sports or training
0.6 -- Jogger or light fitness training
0.7 -- Sports participation or moderate training 3 times a week
0.8 -- Moderate daily weight training or aerobic training 0.9 -- Heavy weight training daily
1.0 -- Heavy weight training daily plus sports training or "2-a-day" training

Step 2 Multiply weight (in pounds) by the appropriate need factor to arrive at the recommended water intake in ounces per day.

Example 1 120 pounds x 0.6 = 72 ounces per day
Example 2 200 pounds x 0.7 =140 ounces per day

We recommend that you drink water eight to twelve times per day.

Example 1 72 ounces per day divided by 10 glasses = 7.2 ounces per glass
Example 2 140 ounces per day divided by 12 glasses = 11.7 ounces per glass

Work to do what? Give you better pumps? Yes. Build more muscle? Where’s the proof. Okay, before I go on, I'd like to point out that most of the research on NO products has been done by supplement companies that sell the products.