Exercise Guide

Are you ready for a Fun Set? You may be asking yourself what set could fun? Let me describe the situation by using typical bicep routine.

Let’s suppose when I go the gym today to blast my biceps, I start off with standing barbell curls. I work four sets with 8 to 10 reps. My partner is no way letting me off easy, so he loads the bar to make every set heavy. On the last set, I know 4 reps is going to be tough, the 5th will be almost impossible and 6 through 8 will be done only with his help. My “bi’s” are beginning to fry and I have just gotten started.

Next we move to seated alternating dumbbell curls. The movement is more concentrated because you only have to focus on one arm at time. Again, my partner sees an opportunity to torture me a bit more. He forces me through the last reps of every set. Remember I said fried before; well now we are really pumping in the blood. The head of the bicep is getting down right full from this workout. I feel the growth coming on!

Now I move to another bi blasting exercise, the seated curl machine. This machine isolates the bicep movement and eliminates any possibility of cheating. Again, I do 4 sets of 8-10 reps.

So what the heck is FUN SET? None of the above sounded like fun…right? Hold on I’m getting there. I just had to set the stage for defining the Fun Set.

The Fun Set is a set that you do in addition to your normal routine. However, with the Fun Set you choose any weight and number of reps you want to do. In my mind, if you have just pounded out the hard and heavy sets, the Fun Set should be light weight and done with higher reps. Often I will stay with the last exercise in my arm routine and just lighten up and rep out. In this case the curl machine does the trick for my Fun Set.

My biceps will flush with blood for the best feeling pump on the planet. Try it; you’ll know what I mean. Heck I might even do 2 Fun sets if the feeling is there. You’ll know when to stop. Do too many and the Fun Sets will become counter productive.

You can do a Fun Set with any muscle group! Some suggested funs for other body part are:

* Triceps- do bent over tricep kick backs with a light weight dumbbells

* Pecs- do light weight cable flies or flat bench dumbbell flies

* Back- do wide grip cable pull downs

* Legs- do high rep squeezing leg extensions

* Calves- do calf extensions on box or other elevated surface with just your body weight

The key to a Fun Set is to add it periodically to your regular routine. Keep it spontaneous. Also, keep it light and increase the reps. You will have a blast.

This technique was introduced to me by a very good friend (Tom Hahn) in Louisville, KY. My thanks to him. There is nothing like a FUN SET!

Scott Jameson is a bodybuilder and trainer for over 30 years. He has a passion for bodybuilding and helping other achieve this success. He regularly applies the techniques in this article. See more of his articles at http://www.bodybuildingprogramzone.com

If you want to more information on a Bodybuilding Program - Check out the Zone, the site with a passion for you to succeed.

This article may reproduced on your website provided you acknowledge Scott Jameson as the author and must show link to http://www.bodybuildingprogramzone.com

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Big arms and bodybuilding go together like Coffee and Coffee-mate, don’t you think? In fact, I think alot of us (especially men) would have first grabbed a weight or walked into a gym dreaming of massive python-like arms!

However, the problem is that many think that they will be able to build great arms by performing endless bicep curls till the cows come home. Well, sorry to burst your bubble, but doing so will not create large arms. In fact, you’ll be on your way to the point of diminishing returns in no time.

Here’s why - Your upper arm is made up of two major muscle groups the biceps and the triceps, and many lifters make the mistake of only training the biceps, failing to realise that the triceps only make up two-thirds of the upper arm mass. The triceps are a beautifully-shaped muscle when well developed. Surprised?

I’ve had friends who want bigger arms but only ask me what the best biceps exercises are. I normally end up giving them my favourite triceps exercises instead.

For good arm development, allocate a few more sets for your triceps rather than biceps. If you always start your arm training with your biceps first (almost everyone I see in the gym does this), try switching the order. Train your triceps first before you train your biceps.

Though you should always strive for a balance of all muscle groups, trust me when I say that if your biceps development are weaker but if you possess well developed triceps - your arms would still look spectacular! The same can’t be said for the reverse.

The bottomline? If you want big arms, get big triceps!

Josh Stone, also known as DM, is the author behind the site http://www.dailymuscle.com which offers the author’s personal views on real-life fitness, bodybuilding, sports nutrition, cardio, fat loss, training information, and on all things that surrounds fitness.

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