Triceps can sometimes be lost in the shuffle when it comes to weight lifting. But when you focus your energy on the triceps, you will increase your arms size and you will be able to lift more on the bench press.

The triceps are actually a larger muscle then the bicep. So if your goal is to get bigger arms, then you should consider working the triceps just as much as the biceps. The function of the triceps is to extend the arm. So naturally you will be doing exercises that will extend the arm to build up the triceps. This is also why you might feel your triceps being worked out when you perform a bench press.

Make sure you do not over work the triceps. It is easy to over work these muscles because they have a lot of influence in your chest workouts. Plan accordingly to not train the triceps on the same day as your chest muscles.

Some of the most effective exercises to promote great strength in your triceps are…

• Lying barbell extension
• Close grip bench press
• Triceps dumbbell extensions
• Triceps push downs
• Triceps dumbbell kick backs

You will be able to bench press more weight if you workout your triceps. Sometimes when you build your chest, the triceps are the weaker muscle and if you want to increase your chest size, you need to increase the strength of your triceps.

Great triceps exercises for the beginner without using weights are…

• Push ups and
• Triceps dips

The Abdominals has a lot of muscles and everyone of those muscles must be built to help you do other weight lifting exercises. Not only does a strong set of stomach muscles help your body stabilize itself during other weight lifting exercises but they also help you in sports and other activities.

The stomach is one of the most important muscles to build. It is the main focus of your body during a bodybuilding competition or when your at the beach.

When doing ab exercises, you don’t want to do hundreds of sits up. You will be over working your muscles and wasting your time. Another misconception is that you can workout your core every day. This is not true, when you train your abs correctly, your abdominal muscles need time to recover just like every other muscle in your body. If you are doing hundreds of sit ups and working your abs everyday, you may find yourself in a stand still with your progress.

Instead of doing hundreds of sit up at a time, it is okay to do a couple sets with 20 reps in each set. Give yourself about 60 seconds between sets. In this way, your abs will not get over worked and you will get more of a burn. If you are starting out, try to do 2 sets of 20 and work yourself up to 4 sets. And instead of doing sits up, do crunches. In fact, there are plenty of different kinds of ab exercises that you can do that are way better then the old fashion sit up. Here are a few that will get you on your way to developing a get set of abs:

*  Leg Raises
*  Crunches
*  Bicycle Kicks
*  Hanging Leg Raises
*  Handing Knee Ups
*  Crunch Twist
*  V-Ups

When you are starting out, only pick one of these exercises to do and at least wait 48 hours before you do your next abdominal workout. When you feel like you are ready, you can start adding more sets and adding more exercises. For example, you can do leg raises and crunches one day, the next workout you can do v-ups, handing knee ups, and crunch twist, then the next session you can do hanging leg raises and bicycle kicks. You can mix and match every week to confuse your muscles.

Try to do these stomach exercises slowly and really try to focus all your strength toward your ab muscles. You will soon feel a burn and at that very moment you will know that it is time to stop. If you over work these stomach muscles you will not see results.

Note…
Building a great stomach is useless if you can’t see them. After you have developed a nice set of abs, you need to go on a diet with the combination of intensity training to see your results.

There are many different kinds of workouts for the forearms

Having a strong set of forearms will aid you in other workouts. This article will discuss the two best types of forearm workouts and will help explain how having a strong set of forearms will help you in your overall weight training endeavor.

Forearms are one of the most neglected body parts during training. More people would rather focus their energy on their biceps or chest because of the size those muscles can reach. However, it’ll looks pretty goofy if you have huge upper arms with tinny forearms. Without strong forearms, you will not be able to reach your full overall body potential. You need strong forearms to hold a heavy barbell up when you are doing a bench press or to grab heavy dumbbells to do curls. Forearms play a role in every upper body exercise and some lower exercises you perform.

Two of the best forearm exercises are:

• Wrist Curl (barbell or dumbbells)
• Reverse Wrist Curl (barbell or dumbbells)

These exercises will build your forearms in size and strength. Make sure you give your forearms plenty of rest after you do these exercises because you will be working out your forearms with other upper body exercises you do.

Other forearm exercises you can do to break up your routine are…

1. Grab a heavy dumbbell and hold onto it for as long as you can. This will increase the strength of your grip.

2. Weighted Rope Twist: Tie one end of a rope to a round bar and the other end to a weight. Hold your arms out in front of you, parallel to the ground with the weight just touching the floor. Now, start turning the round bar in a direction that will shorten the rope. With each turn of the round bar, the weight is getting closer to your hands. Once the weight reaches your hand, reverse the twisting motion and lower the weight back to the floor. Repeat until your forearms get fatigue. Increase the weight as the strength in your forearms increase.

Forearms can be a stubborn muscle in terms of growth. You use them everyday and even if you do exercises specifically for them, it may still take awhile for them to grow. In the beginning of training your forearms, you should start to see some results. But you will have to continuously change the types of exercises in order for your forearms to reach their full potential. As with all exercises, be careful not to over train the forearms.