* workouts to gain 22lbs in under a month*

In this article > I'm going to be talking about something that I
consider absolutely essential for building muscle.

There's an old saying in the bodybuilding community: Intensity
builds immensity. And it's spot on!

Before I explain it any further, I'm going to take a small step
back. You see, an understanding of the human body helps you
understand the reasons why your body builds muscle and perhaps why
training as you currently are isn't doing you much good.

The truth is, your body likes the way it is right now. Your body
doesn't want to change, it's perfectly content. So in order to make
a change, we need to make your body unhappy.

We need to grab it by the throat and make it realize that it's
current state just isn't gonna cut the mustard.

And the best way to do this is to stress it out in the gym. By
working out intensely, you put a lot of stress on your body. And if
you can do this continually, your body will start to think "Holy
shit, this guy is putting me through the ringer, I better get
bigger and stronger if I want to be able to keep up".

Ok, so now you understand that intensity is good, I guess you'll
want to know how to workout intensely? Too easy...

Have you ever seen someone running around the gym in pink tights,
waving a set of 5lb dumbbells around? Well, that's not intense.
It's definitely funny, but not intense.

I like to think back to high school physics when trying to define
intense. The definition of work is force multiplied by distance.
Let's apply this to your workout.

For an exercise to be intense, you need to be using maximum force,
over a long distance. This means waving a 5lb dumbbell around for a
long time doesn't cut it. Neither does performing an exercise for
one rep.

If you want to build maximum muscle, you need to stress out your
muscles and you do this by lifting a heavy weight 6-10 times per
set. By only performing 6-10 reps, it means that you're lifting a
weight that's heavy enough.

And performing 6-10 reps means that you're keeping your muscles
under stress for long enough for it to actually tell your body to
kick it up a gear.

If you can perform more than 10 reps with good form, then you're
not working out heavy enough. Which means you're not working out as
intensely as you should which means that you won't build as much
muscle as you could. Understand the process yet?

Alright, so I've written just about all I have time for. Don't want
to turn this email into a novel. But by now you should understand
one of the most important muscle building concepts there is.

If you can't seem to grow any muscle, this is very likely the
reason. While the other 9 lessons will also focus on important
areas, lack of intensity is one of the most common reasons I see
people not getting the results they want.

So go and apply this next time you're in the gym. Be an animal.
Attack those weights like they've been bad mouthing your mother. If
you can boost your intensity by just 10%, you'll be amazed at the
results.

*Get peaked round big biceps*

*Biceps Anatomy*
Let's first look at the anatomy of the biceps and brachialis, so you know exactly which muscles you will be training.
Biceps Short Head:
The biceps short head originates from the coracoid process of the scapula and inserts on the radial tuberosity. Its main functions are to flex the elbow and supinate the forearm.
Biceps Long Head:
The biceps long head originates from the tubercle above the glenoid cavity and inserts on the radial tuberosity. Its main functions are to flex the elbow and supinate the forearm.
Brachialis:
The brachialis originates from the anterior humerus and inserts on the ulnar tuberosity and coracoid process of the ulna. Its main function is to flex the elbow.



*Mass Building Exercises*
Now that you know the anatomy of the biceps, it's time for you to learn about their mass building exercises.
EZ-Bar Curl
The EZ-bar curl is an isolation movement used to build mass in the biceps.





*Dumbbell Curl*
The dumbbell curl is an isolation movement used to build mass and quality in the biceps.






*Preacher Dumbbell Curl*
The preacher dumbbell curl is an isolation movement used to build mass and quality in the biceps.






*Preacher Machine Curl*
The preacher machine curl is an isolation movement used to build mass and quality in the biceps.
*Dumbbell Cross Body Hammer Curl*
The dumbbell cross body hammer curl is an isolation movement used to build the brachialis muscle.





*Mass Building Workout Plan*
Finally, the moment you've been waiting for! The mass building workout plan consists of 4 weeks of differing workouts, with only one biceps workout each week. After the fourth week is completed, the workout cycle needs to be repeated



Week 1
EZ-Bar Curl - 4 sets of 15, 10, 8, 6 reps
Dumbbell Preacher Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Cross Body Hammer Curl - 4 sets of 15, 12, 10, 8 reps

Week 2
Dumbbell Curl - 4 sets of 15, 12, 8, 6 reps
Machine Preacher Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Cross Body Hammer Curl - 4 sets of 15, 12, 10, 8 reps


Week 3
EZ-Bar Curl - 4 sets of 15, 10, 8, 6 reps
Machine Preacher Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Cross Body Hammer Curl - 4 sets of 15, 12, 10, 8 reps

Week 4
Dumbbell Curl - 4 sets of 15, 10, 8, 6 reps
Dumbbell Preacher Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Cross Body Hammer Curl - 4 sets of 15, 12, 10, 8 reps

*Conclusions*

GetFit

*Welcome*

To

*GetFit*

As we all know that Health is one of the greatest wealth of Life,

So those who are really searching here and there about

How to Get a fit healthy life?

Then the answer to this question is really simple if we get stick with the following

*Tips and Tricks*First of All >The Right diet!!!
Which means to select a proper diet(Food) i.e low in
fats,cholestrol,carbohydrates So its easy then to choose the right diet, to lose
extra body Fats > to have a normal Heart rate,Blood preasure,Sugar level Etc...

Second thing>Proper Workouts(exercises)

Most of people are not aware of proper exercises .Some people thinks that with just only jogging they can lose Fats and can get a Fit smart physic but its not true why because in order to lose Body Fats we should target all body parts to work upon them and to put them to hardwork to get a proper shape for the physic!!!

How possible then simply visit http://www.shapefit.com/ and just choose the variety of exercises from the contents and start doing them with the given instructions in there.. what i recommend are Abs workouts>check in there ,choose and start with proper instructions.

Third thing>Proper sleep!!!

According to Medical sciences That our body produces HGH (Human growth hormones) when we are in deep sleep!!So in order to grow well we must manage proper time for sleeping and must avoid sleeplessness...!!!

So 8 hours sleep is The best recommended Sleeping time!!
More important the more we sleep the more our muscles will grow *Dont forget*

Tips> those who really care to lose weight then go for this>>

Take 1 to 2 lemons juice mix it with 1 tea spoon honey mix them well then add with that mixture 5 to 10 drops of hot water mix them well .Take that mixture every morning with empty stomach before breakfast ... i hope it will work!!!

Another tip> Try to take sugar less green tea every night.

Another tip>Take daily vitamin B-6 one tablet daily after lunch!!!

This will convert for sure your body fats into Energy...

No side effect... no need to worry about adverse effects!!!

*I hope all above mentioned information will Work for sure*