2 BEST EXERCISES FOR BICEPS PEAK : PRO TIP

The biceps is the NUMBER 1 showing off muscle. It will allow your physique to shine in front of everyone. And also building a well-shaped, and prominent bicep peak seems to be a priority for many lifters. So here I will tell you, why you are not able to build your biceps peak. What are you doing wrong? Tell you the best exercises for biceps peak, and share two secret tips to get bigger and better bicep peak.

First of all, you need to know about the anatomy of the bicep muscle. So here we go.

BICEPS ANATOMY

The biceps is a large muscle that lies on the front of the upper arm between the shoulder and the elbow. The biceps muscle is made up of two muscles BICEPS BRACHII and BRACHIALIS. The biceps muscle is a two-headed muscle consisting of long head and short head. The long head is located laterally on the arm (or more on the outside). The short head is located medially on the arm (or more on the inside).




EXERCISES FOR BICEPS PEAK

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When we flex our arm short head is what makes up the width or thickness of the biceps, well that is true. And long head is what makes that peak in the bicep. When we look from the back only head visible is long head people also say that as bicep peak. So everybody trains their long head and short head, but still not getting the biceps peak you want as a result. And when you do not see results you will start blaming your  genetics. But blaming your own genetics is not the solution. So what you are doing wrong here? Let's find out.




EXERCISES FOR BICEPS PEAK

WHAT YOU ARE DOING WRONG?

Usually, people keep training their short and long head, but forget about the BRACHIALIS muscle. The brachialis is a muscle in the upper arm that flexes the elbow joint. It lies deeper than the biceps brachii. The brachialis is the prime mover of elbow flexion. While the biceps brachii appears as a large anterior bulge on the arm and commands considerable interest among bodybuilders, the brachialis underlying it actually generates about 50% more power and is thus the prime mover of elbow flexion.

So you need to train brachialis muscle, when your brachialis muscle starts growing it will physically pushes up your long head by which you can clearly see height of your bicep increases gradually and creating the illusion of bigger biceps peak. Many people thinks that CONCENTRATION CURLS can built your biceps peak. But the truth is it is just a different angle to hit your BICEP BRACHII.

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Except brachialis you also need to prioritize your long head not only essential for that peak but also helps create fuller biceps that look more balanced and developed from all angles.

So the exercise by which you can hit your brachialis are:

1. REVERSE CURLS

Now some people know about this exercise to build their biceps peak, they hit reverse curls with straight barbell. But the problem of hitting reverse curls with a straight barbell is that the range of motion becomes limited. So to increase the range of motion you need to hit reverse curls with " E-Z BAR ".

2. DUMBBELL CURLS

EXERCISES FOR BICEP PEAK



Now you might be thinking that dumbbell curls are very common bicep exercise almost everyone hit dumbbell curls, what's new in this. Our biceps don't only function just as elbow flexion, it also works as supination(twisting). So here you need to hit the dumbbell curls with twisting your wrist at top of the flexion(while squeezing) as shown in picture above.

And the exercises to train your long head are:

1. Inclined Dumbbell Curls

2. Preacher Curls

3. Close Grip E-Z Bar Curls

HOW TO CONVERT FAT INTO MUSCLE

WHAT ARE THE MUSCLES?

Muscle is an active tissue that burns calories even if you are sleeping. It helps to connect two bones and primarily functions as a source of power. The main purpose of muscle is to help us to move our body parts. Keeping your muscles strong will give power to your body, which enables you to do difficult things.

How to Convert Fat into Muscle

There are three types of muscles:-

1)Smooth muscles- it is in the walls of arteries and bowel.

2)Skeleton muscles- these muscles are responsible

for moving extremities and external areas of the body.

3)Cardiac muscles- heart muscles are known as cardiac muscles.

WHAT ARE FATS?

Fats are the types of nutrients that you get from your diet. It is a major storage form of energy in the body.

There are two types of body fats:-

1)Saturated- meats, butter, and daily products these are solid at room temperature and it will increase the level of bad cholesterol.

2)Unsaturated- vegetable oils, liquid at room temperature and it will increase the level of good cholesterol in our body.

How to Convert Fat into Muscle

The truth is you can't turn fat into muscle 

but there are some specific ways to lose weight and build your muscle at the same time.

So let's get started:-

Tip 1 - HIGH PROTEIN DIET

A high protein diet will help you to build muscles, these all are nutrition-rich and have low saturated fat and calories.

What to eat:- 

• Seafood
• Beans
• Soy
• Low-fat dairy
• Eggs
• Nuts and seeds

All these foods are high and rich in proteins. These foods won't increase your body fat but it will help you to build your muscles.

WHY AVOID JUNK FOOD AND BAKERY ITEMS?

Try to avoid junk food while you are on dieting. It can increase your cholesterol plus gives you unsaturated fats and trans fats. Consuming too much junk food for a long time can lead to unwanted fat gain. It will give you more calories, stop your muscle to build, and can increase your respiratory problems as well. 

BAKERY ITEMS

Consuming too many pastries, cookies, and cakes may cause your health. This all are made up of refined sugar, unsaturated fats, and high calories which is harmful to your body and it will store unwanted body fat.

Tip 2 - LIFT HEAVY WEIGHT

 If you want to blast your body fat, then lifting heavy weight is the best option for you. It will build your muscles, burn extra calories, helps to lose weight, and fat loss. It is beneficial for those who are overweight and having extra body fat. Heavy weight lifting is the most effective way to challenge your muscles. It will increase your resistance. 

Tip 3 - LIMIT CARDIO

 If you are trying to lose weight then try to burn more calories than you eat. Cardio is a very beneficial component because it will burn more calories at one time. If you are doing cardio for limitless hours then it will stop your muscles to build. Be active, but limit the amount of your cardio. Try to do cardio thrice a week just for 30-35 minutes.

IMPORTANT TIPS:-

As we all know about our body weight but it is also important to know about your body fat percentage which is quite different from body weight. Body fat is just the amount of fat in your body and body weight includes your body fat and all the other components of your body including bone, organs, fluid, muscles, etc. Body fat is an important part of your body, but if your body is storing too much body fat then it is dangerous for you and your health. The average body fat percentage is 12% and if your body fat is more than that then try to lose extra body fat, and if your body fat is less then 12% then focus on muscle gaining program.

If your body is having a lot of layers of fat then this fat will not allow your muscles to grow.

Classification     Women        Men

Low body fat risk                      Under 15%            Under 5%

Ultra lean                                     15-18%                       5-8%

Lean                                               18-22%                     8-12%

Moderately lean                         22-30%                    12-20%

Excess fat                                     30-40%                    20-30%

High body fat risk                    Above 40%              Above 30%

HUMAN BODY TYPES : WHAT’S YOURS TYPE?

1. ECTOMORPH
2. ENDOMORPH
3. MESOMORPH

1. ECTOMORPH HUMAN BODY TYPES

2. ENDOMORPH HUMAN BODY TYPES

3. MESOMORPH HUMAN BODY TYPES

6 DRINKS TO INCREASE YOUR STAMINA

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STAMINA is defined as the amount of time that a given group of muscles can perform at or near maximum capacity.

ENDURANCE is defined as the maximum amount of time that a given group of muscles can perform a certain action.

Although they sound similar, the main difference between stamina and endurance is one of focus: "while stamina is limited to performing at maximum capacity", the "focus of endurance is on maximizing time" regardless of the capacity at which a given group of muscles is performing.

 By increasing the level of your stamina, you can feel more energetic and focused.

Let's find out some drinks to improve your stamina at home: -

Aloe vera Juice

Scientists studied, aloe vera juice has the potential to increase your testosterone (which is a primary sex male hormone). Testosterone helps to increase your strength, gives energy to your body, and also helps to controls your weight. Aloe vera juice is very beneficial for our skin and also the best juice to increase your stamina and sexual stamina both.

Pomegranate Juice

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Pomegranate juice is loaded with vitamin C and vitamin B. This juice also helps to recover your strength. As per some research it was observed that drinking pomegranate juice daily increases your sex drive and stamina.


Also, improve your hemoglobin level, boost your blood circulation, and keep your heart-related diseases away. And we recommend you drink this pomegranate juice daily.

Banana shake

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It is advisable to drink banana shake on a daily basis, to improve your stamina. And it also increases the overall energy level of your body.


Banana contains vitamins, nutrition, and minerals. It contains a very small amount of sugar which gives you instant energy.
And you can also be creative to this drink and add some more fruits like strawberries.

Beetroot juice

It is incredibly easy and best drinks to increases your stamina, as it contains a high level of minerals which boosts your sexual hormones, physical stamina, increases your endurance level by 16% and also increases nitric oxide in your body which improves the blood flow to the penis.



Drinking beetroot juice daily helps you to increase your testosterone. It is very beneficial for heart patients, because it boosts the muscular power and reduces the risk of a heart attack.
You can add some mint leaves to it.
And do not store this drink in steel vessel.

Green tea

 As we all know green tea is an essential component of a dietary plan it reduces the belly fat, but it also helps in raising the level of testosterone in the body. green tea not only increases your performance but it also improves memory and stamina. Some studies also show that green tea may help in preventing various types of cancers.

Coconut oil

It is a natural antiviral and also the highest-rated testosterone boosting substance in the market today. It improves your overall performance and helps to push your endurance. Coconut oil gives you vitamin E, and also a good source of fiber.


Especially, in men's manganese is important for their sexual health, and coconut helps to increase the level of manganese in the body. And it also helps you to lose your fat and gives instant energy to your body.



If you want detailed recipe of all  drinks please let us know in the comments.

MIND MUSCLE CONNECTION

You may have heard people refer to the “MIND MUSCLE CONNECTION FOR BODYBUILDING," but what does it mean? For years, I thought it simply referred to paying attention to, and being mentally aware of, the target muscle you are working.

It was a way to filter out the noise and distractions that can compromise the quality of your workout. The act of consciously, deliberately thinking about moving a targeted muscle can strengthen the muscle without even exercising it.

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Power lifters and the people who usually follow heavy strength training do a maximum of four to five repetitions. Whenever exercising they only focus on lifting heavy weights, because their goal is to finish repetition, here they need huge strength. Because of that ligaments and joints may be hurt , if weight is too heavy and the form is not proper. There is no need for " MMC," it's all about strength and finishing the repetition.

MIND MUSCLE CONNECTION is a very smart way to workout. When you hit every single repetition, you mind should connect with that targeted muscle internally. Only you can feel the MIND-MUSCLE CONNECTION nobody can tell you that. When you're lifting five kilograms or ten kilograms and feel the muscle throughout the range of motion that is what MIND MUSCLE CONNECTION is called.

When you're lifting over heavy weight you can observe you have to lose your form to lift those heavy weights. There is little MIND-MUSCLE CONNECTION you are just moving the weights, later on you might have injury. MIND MUSCLE CONNECTION should be hundred percent. If you are doing eight repetitions with hundred percent MIND MUSCLE CONNECTION then they will work and workout with the hundred percent MIND MUSCLE CONNECTION is the actual workout you need to do. You will feel the massive pump at very first set of your workout. You have to feel this connection every time in every muscle you train.

WHAT TO DO ?

If you are facing difficulty in establishing the MIND MUSCLE CONNECTION, then you have to lower down the weight, slow down your repetition speed and start trying to establish the MIND MUSCLE CONNECTION. Once you made it, it will help you to connect with your muscle while lifting heavy.

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DO YOU KNOW? The nutrients you consume through your food reach the muscles through your blood. When you make MIND MUSCLE CONNECTION, you make sure that that nutrients will be supplied to the targeted muscle by increasing flow of blood towards that muscle as compared to other body parts, that will helps you grow your muscle. MIND-MUSCLE CONNECTION helps you get better pump, better muscle growth and better vascularity.

Why Is MIND MUSCLE CONNECTION So Important?

In order to understand why the MIND MUSCLE CONNECTION is so important, you have to understand the difference between primary and secondary movers. The primary mover is the muscle that is intended to do the most work in moving a weight. Secondary movers are the muscles that support the primary mover.

So for example, the pectoralis major is the primary mover in the bench press and the triceps and deltoids are secondary movers. You will also hear the primary mover referred to as the "target" muscle. The primary mover, or target muscle is the muscle you're trying to isolate and pump up during a given exercise.

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There are many muscles in the body that are inherently difficult to work. Usually the smaller ones that aren't responsible for much heavy lifting. Someone who doesn't lift weights probably doesn't even know they have a rear head on their deltoids, because it's so small and inconspicuous. But muscles like this one are extremely important for building a quality physique. In order to develop muscles like your posterior deltoids you must be able to isolate them and this requires a strong MIND MUSCLE CONNECTION.

If you want to start making serious gains you've got to learn to make every single rep count. There is a world of difference between simply getting 10 reps and actually doing 10 reps. Every repetition that you don't feel is a repetition wasted.

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