How to get 3D legendary Shoulders In 8 weeks Guarnteed ebook

Welcome To The Official Website Of Taha Muscle Get Free Tips From Taha Muscle Get my new 3D legendary Boulder shoulder ebooks now! At Google search for imojo.in/Tahaebooks

How To Get Big 3D Legendary Boulder Shoulder

Welcome To The Official website Of Taha Muscle Get Free Tips From Taha Muscle! Now Get Huge 3D Legendary Boulder Shoulders Guaranteed!! Note:- proper Mindset,Focus, Flexing and Breathing is Important Through This Workout! Make sure you breathe continues throughout this workout and flex between sets. Ex:{Most muscular pose} Shoulders ebook YOUR PLAN FOR 3-D DELTS Before diving into specific workouts, let's look at a few ways you might be inadvertently holding back your overall deltoid growth. Typically, you'll experience a training plateau for three reasons, all of which need to be addressed to get back to building max muscle. [Make sure that your Workout Includes (Giant Set,superset,Forced REPS(HELP OF PARTNER LAST REPS, NEGATIVE REPS,AND DROP SET(DROPPING WEIGHTS IN LAST SETS] 1 DOING THE SAME WORKOUTS When you perform the same shoulder workout (including sets and reps) for more than about two months, your body's adaptation response stalls, resulting in diminishing growth. The best strategy is to make some changes in your workouts when you begin to plateau, and make regular adjustments about every six weeks.  STANDING MILITARY PRESS 2 LIFTING WITH YOUR EGO When you lift too heavy and utilize momentum to perform shoulder exercises, you're not maximizing muscle-fiber activation because you're inviting other muscle groups into the motion. This takes stimulation off the target body part. Besides maintaining good form, focusing on the movement at hand rather than just going through the motions can help you better feel the movement. 3 EATING TOO LITTLE TO SUPPORT MUSCLE GROWTH Muscles don't grow by training alone. Dialing in your calories and protein intake plays a critical role in growth. In general, you want to eat about 500 calories a day more than you're burning, and you want at least 1 gram per pound of body weight daily spread over several meals. HOW TO SMASH YOUR SHOULDERS Once you've got the three issues above firmly in your mind, it's time to look at your actual training routine. With the basics out of the way, I'm ready to show you my 3-D approach to building serious shoulders! It may take only 36-48 hours for your delts to fully recover from a workout. If you're waiting a full week to train this body part again, especially if it's lagging, you're missing out on a growth opportunity. This program will help you get back on the road to hypertrophy by boosting the overload, targeting shoulders twice over the course of your seven-day split for a period of six weeks.  DUMBBELL SHOULDER PRESS Rather than simply repeating the same workout, I'm going to break them into two so the stimulus isn't the same. Workout 1 utilizes heavier weights and longer rest periods, while Workout 2 pushes your limits with higher volume and shorter rest periods to ensure every last muscle fiber is exhausted. However, you still want to be careful with how you introduce this twice-a-week shoulder-training program so that it doesn't affect other upper-body muscle groups, and vice-versa. Here's a sample split that allows you to train your shoulders twice a week without impeding on your other workouts. Note that delts are trained after rest days, which mean you should be physically fueled and mentally ready for an incredible training session. SIX-WEEK SPLIT Day 1: Shoulder Workout 1, Abs Day 2: Legs Day 3: Chest, Triceps Day 4: Rest Day 5: Shoulder Workout 2, Abs Day 6: Back, Biceps Day 7: Rest If you're currently working with a different split than the one shown here, you can still incorporate this twice-a-week shoulder strategy. Just make sure your shoulder workouts follow a rest day and are never preceded by chest training.  WORKOUT 1 LOW REPS, HEAVY WEIGHT, MODERATE VOLUME, LONGER REST This workout focuses on training with heavier weights. After warming up, you'll start your workout by slinging a heavy load for a lower rep target. You'll also be taking a 90-second rest interval between all sets of multijoint moves to ensure more complete recovery (versus Workout 2). The primary growth mechanism emphasized in this workout is mechanical tension, which is the overall load placed on the muscles, one of the three growth mechanisms (the other two are targeted in Workout 2). The higher overall load simply means you'll be working with weights closer to your one-rep max. To optimize your workout, follow these rules: Rest 90 seconds between sets of multijoint moves; 60 between single-joint. Do as many warm-up sets as you need, but never take warm-ups to muscle failure. Choose a weight that allows you to reach muscle failure at the target rep. 3-D DELTS WORKOUT 1 1 STANDING MILITARY PRESS 3 sets of 6 reps; do this movement seated if it's difficult to maintain good form using such a heavy weight.   2 ARNOLD PRESS 3 sets of 8 reps   3 BENT-OVER REAR-DELT RAISE 3 sets of 8 reps   4 DUMBBELL LATERAL RAISE 3 sets of 8 reps      BENT-OVER REAR-DELT RAISE WORKOUT 2 HIGH VOLUME, MODERATE REPS, MODERATE WEIGHT, LIMITED REST Workout 2 is a high-volume routine (more total sets), including two supersets to ensure you're breaking down every last muscle fiber in your shoulders. The rest periods will be much shorter (30 seconds for single-joint; 60 for multijoint) to really boost the intensity of the workout and your conditioning. The moderate rep targets mean you'll be working with moderate weights. While Workout 1 emphasized heavy weights to spur growth via mechanical tension, this workout instead relies on the other two mechanisms for growth: metabolic stress and muscle damage. To optimize your workout, follow these rules: Rest 60 seconds between sets of multijoint moves; 30 between single-joint. Do as many warm-up sets as you need, but never take warm-ups to muscle failure. Choose a weight that allows you to reach muscle failure at the target rep. In a superset, complete both exercises back to back without resting. Then, take your rest interval before repeating for the total number of sets. 3D DELTS WORKOUT 2 1 DUMBBELL SHOULDER PRESS 4 sets of 10-12 reps    2 DUMBBELL LATERAL RAISE 3 sets of 12 reps   SUPERSET 3 BARBELL FRONT RAISE 4 sets of 12 reps   BENT-OVER REAR-DELT RAISE 4 sets of 12 reps   SUPERSET 4 CABLE LATERAL RAISE 3 sets of 12-15 reps per side   STANDING REVERSE CABLE FLY 3 sets of 12-15 reps     TWICE A WEEK FOR TWICE THE GAINS! If you're new to training a muscle group twice over the course of your seven-day split, you should pace yourself for the first couple weeks so that a high degree of muscle soreness doesn't impede the remainder of your workouts. Let your body adapt to the new level of intensity, and then go at it full throttle. If you've been doing the same old shoulder routine for a long while, chances are that all this extra stimulation will drive results!

21 yrs old Russian Synthol Oil Bodybuilder

A BODYBUILDER from Russia with Popeye-like biceps has been slammed for his controversial bulking method that doesn’t involve eating spinach. Kirill Tereshin, from Pyatigorsk in south western Russia’s Stavropol Krai region, attracted attention for his huge 60 centimetre biceps developed after he injected a deadly bulking oil. The 21-year-old used a site enhancement oil, commonly known as synthol, after leaving the army earlier this year and his biceps increased in size by 26 centimetres in just 10 days. The bodybuilding community is largely against the use of synthol because it looks unnatural. Picture: CEN/Australscope The bodybuilding community is largely against the use of synthol because it looks unnatural. Picture: CEN/Australscope Despite the fact his biceps are completely out of proportion with the rest of his body, he plans to continue with his risky regimen in a hope to break body building records. Mr Tereshin first started by injecting 250ml into his biceps, but decided to up the dose when his gains plateaued at three centimetres. “In order to reach such a size, you need to inject litres into your arms,” he told The Sun. The 68kg bodybuilder said his weight increased by six kilograms since he started taking the injections, but it wasn’t without side effects. “I was doing it and getting a fever of up to 40 degrees, I was lying in bed, feeling like I was dying, but then it all turned out fine,” he said. He was injecting litres into his arm. Picture: CEN/Australscope He was injecting litres into his arm. Picture: CEN/Australscope Synthol is a blend of oil (85 per cent), painkillers and alcohol, and once injected expands between muscle fibres and hardens. However, as it breaks down overtime users need to keep injecting. According to a 2015 research article in the Journal of Health Psychology, risks attached to the drug include nerve damage, skin problems, oil-filled cysts, muscle damage, stoke and the development of scar tissue. The most common use of synthol is for smaller muscles such as the biceps, triceps and calves, although it may be used for the shoulders in extreme instances. Has to be tough finding T-shirts. Picture: CEN/Australscope Has to be tough finding T-shirts. Picture: CEN/Australscope In the bodybuilding community, the use of synthol if considered cheating as no hard training or dieting is required to gain mass. “The physical appearance achieved through the use of synthol is not very aesthetically pleasing,” explained Mr Supplement on its website. “As a result of injecting synthol, the end result is often what looks like an unnatural mutation in the arms or shoulders, covered in lumps and bumps. “It’s very hard to fool people into believing it is 100 per cent natural muscle due to the fake, lumpy and puffy look that it induces in the muscle.” Continue the conversation in the comments below or with Matthew Dunn on Facebook and Twitter. read next Act of kindness to couch intruder GORDON Pryor woke to find this young man sleeping on his couch. His heartwarming response has made him a viral sensation. SOCIAL

Arnold Schwarzenegger's Secrets For Building Mind-Blowing Arms

Arnold hit every muscle group with unparalleled intensity. Build epic arms by following his principles and workouts! Arm training for Arnold Schwarzenegger wasn't simply about hitting the gym and doing a few finishing sets. Not Arnold. He hit every body part with mind-numbing intensity and developed every muscle group to its maximum. To build the massive upper appendages that allowed him to win seven Olympia titles, Arnold employed every trick in the bodybuilding book. What follows is a detailed look at what arm-training techniques Arnold employed, as well as two programs, one basic and one advanced, based on the Oak's methods. Use them to develop your own massive guns, if you're up to the task! ARNOLD'S ARM TRAINING PRINCIPLES When aiming to build his arms, Arnold would use his brain and instincts as much as sheer strength. He advised all who aim for similar development to do the same. The following are some of the major principals he applied to arm training. AIM FOR EQUAL DEVELOPMENT Arnold always believed that since the arms can be seen from all poses and from every conceivable angle, they should be trained from all angles. Arnold "You don't develop championship-winning arms simply by throwing around a heavy barbell doing curls or blasting out some reps for triceps," he said. Clear visible development between all muscle of the arms with equally full muscle bellies and perfect balance is what Arnold constantly sought. To achieve balance, proportion, size and shape in the arms, work all arm muscles with equal intensity. Break the individual muscles of the arms down into separate categories. This is where planning your arm training routine is all-important. KEEP THINGS IN PERSPECTIVE Although Arnold advocated training biceps, triceps, and forearms with equal intensity, he also liked to draw attention to the fact that the triceps are the larger and more complex muscle group of the upper arm. The biceps have two heads, while the triceps have three. As such, Arnold suggested viewing your arm as being one-third biceps and two-thirds triceps, because while it is possible to hide your biceps in some poses, it is almost impossible to hide your triceps. Therefore, he advised, the triceps need to be trained from more angles. When training the triceps, use a variety of exercises to hit all three heads. FOCUS Concentrating on every rep of every set was something Arnold did religiously. It is often said that once Arnold began to focus on his set, nothing could distract him. After training, Arnold was a lighthearted guy, but once in the gym he was all business. At no time was this more evident than when he trained his arms. Arnold would visualize what he wanted to achieve, believing that this would actually force gains in muscle size. His visualization quote has been repeated countless times, but the image is vivid enough to deserve revisiting: "In my mind I saw my biceps as mountains, enormously huge, and I pictured myself lifting tremendous amounts of weight with these superhuman masses of muscle." For anyone who wishes to gain boundless muscle size and shape, the power of the mind cannot be underestimated. It was Arnold's secret weapon in the fight for huge arms. SHOCK THE MUSCLES INTO CHANGE Arnold always believed that the body was amazingly adaptable and could "accustom itself to workloads that would fell a horse." However, he knew that even training at a very high intensity level will elicit no new gains if it is all done in the same manner, with the same routines, day in and day out. Arnold advised "shocking" the arms by integrating tricks like switching up weight amounts, adding reps and sets, speeding up training so as to lift more forcefully, decreasing rest between sets, performing unfamiliar exercises, and doing your normal exercises in an unfamiliar order. To meet the overarching goal of keeping the muscles constantly guessing as to what each new training stimulus will bring, he also advocated integrating "intensity methods" such as: Forced Reps: Forced reps are employed by having a training partner assist you with a final rep that would otherwise be impossible to achieve on your own. This method to shock the muscles should be used sparingly, perhaps once every second workout for one set per exercise. Partial Reps: Except in the case of lying triceps work, partial reps can be completed without the assistance of a partner. To perform partial reps, continue with reps of decreasing range when muscle fatigue begins. For example, upon completing a set of barbell curls, continue with partial (half- or quarter-reps) until the bar can no longer be moved even an inch. Again, use this technique sparingly. Negative Repetitions: This muscle-shocking technique can be incorporated two ways. The negative, or lowering half, of the repetition can be emphasized in the normal course of the workout, rather than just to set up the contracting, or raising. In the second method, a partner can assist a forced negative at the end of a hard set. For partner assisted negatives, have someone assist you on the upward phase of the movement and complete the negative on your own. Do two to three such reps and then have your partner rack the weight. While emphasizing the negative can, and should, be done often, forced negatives can be used every second or third workout to stretch out the muscle fibers and assist new growth. Negatives will also build ligaments and tendons faster than conventional reps and, in the long run, this will enable the muscle to lift heavier weight, which will translate into new growth. USE PERFECT TECHNIQUE To fully isolate the biceps muscle when curling, Arnold would advise newcomers to perform this movement with their backs against a wall. When doing strict curls he believed that the arms, and only the arms, were to do the work. Any other muscular involvement would dilute the isolating effect the exercise aimed to achieve. "You also need to find the right groove, and do any curl movement through the longest range of motion," he said. "When you do a curl you must bring your hand directly up to your shoulder. If you change that line an inch to the inside or the outside, you are taking the stress off the biceps and you won't get the same results." The same thing applies to triceps and forearm training. Engage each rep through its full range of motion in a controlled fashion for optimal results. Arnold also believed hand grip to be all-important to his success. He would advice against starting off a curl movement by bending the wrist back and up. He said, "All this does is take stress away from the biceps by using forearm strength rather than biceps strength, and the result will be huge forearms and mediocre biceps." CHEATING Although he stipulated perfect form as a rule, Arnold saw cheating as an effective way to fully tax the muscles while arm training. In fact, Arnold was one of the first advocates for cheating, and his mentor Joe Weider eventually standardized it as one of his Weider training principals. Arnold's specific brand of "controlled cheating" was acceptable, he said, because it it actually made the exercise more difficult. Here's how he explained it in The New Encyclopedia of Modern Bodybuilding: "Say you are doing a heavy barbell curl. You curl the weight up five or six times, and then find you are too tired to continue to do strict reps. At this point you begin to use you shoulders and back to help you in the lift slightly so that you can do another four or five reps. But you cheat just enough so you can continue the set, and your biceps continue to work as hard as they can. By cheating you have forced the biceps to do more work than they could have done without help from the other muscles, so you have to put more stress on them, not less." The cheating method can also be applied to dumbbell curls and other curling variations. USE SUPERSETS Always a big believer in maximizing his time in the gym, Arnold often employed supersets in his training. He was especially noted for using this method to build his superior arms. The second arm workout featured in this article is comprised primarily of supersets that maximize stimulation of the biceps and triceps. Supersets work to shock the muscles by compounding the stress the entire muscle grouping receives. This forces as much blood as possible into the target area, leading to superior growth. PRIORITIZE WEAK POINTS If you have a body part that is especially lagging, Arnold advised priority training it. This principal, when applied to arm training, is most often used by those with severely underdeveloped forearms, which are often a result of a genetic weakness more than anything else. To prioritize weak forearms, Arnold suggested training them "by themselves when you are rested and strong." This can be done either before training any other arm muscle or on a separate day on their own. Alternatively Arnold suggested training lagging forearms on leg days when the rest of your arms are being rested. However, even though you may do everything to plan and execute his suggestions perfectly, there may still be weak points that need specific attention. These should be targeted and should be trained accordingly. For biceps, triceps, and forearms Arnold recommended targeting weak points in several ways. Use Dumbells: Using dumbbells with one arm at a time instead of barbells with both arms will allow a greater degree of focus to be applied on each side of the body. This helps to bring out the best in each individual set of muscles. Said Arnold: "Doing an entire set with just one arm at a time allows for maximum concentration and intensity, and ensures that each arm works to its maximum." Start With Your Weakness: Training your weak point first will allow this muscle to work harder, as it will be fresher and more receptive. Emphasize Technique: Maintaining correct form is even more difficult for a weak muscle group, as it will not often have sufficient strength to allow the weight to follow the correct movement arch. Therefore special emphasis must be placed on technique when training weak groupings. POSING One memorable scene from Pumping Iron shows Arnold flexing and posing his muscles between sets, when they are pumped to the limit. Arnold believed that posing between sets allowed him to gain mastery over the muscles he was training and lengthen the individual muscles for more complete development. Running through the basic compulsory poses, ones that employ to a large extent the arms, and holding each pose for a minimum of three seconds, is one way to further peak contract them and flush them with blood. CHANGE HAND POSITION Arnold's proclivity for changing his workouts around to continually stimulate the muscles extended to his hands as well. He advised changing his hand spacing regularly, as the subtle differences caused by hand position can help to completely stimulate all the different areas of a muscle. This can be applied to biceps, triceps and forearms training as a further way to shock the muscles into new growth. For example, biceps and wrist curls and pressdowns can be done with a wide, narrow, reverse or medium grip. ARNOLD'S RECOMMENDED ARM EXERCISES BICEPS FOR HEIGHT (OR PEAK) Concentration Curls Arnold Curls Note: To perform Arnold Curls, begin movement with knuckles facing forward. Simultaneously curl the weight while turning hand into a supinated position - with little fingers facing outer arms - and end with a peak contraction. Performance key: Always supinate the wrist - with each rep on concentration or Arnold curls, turn the little finger outward (toward outer forearm) for a peak contraction. FOR OVERALL MASS WITH AN EMPHASIS ON OUTER THICKNESS Wide-grip standing barbell curl Alternate hammer curl Wide-grip preacher curl Alternate incline dumbbell curl TRICEPS FOR OVERALL MASS Close-grip barbell bench press Dips - triceps version Lying close-grip barbell triceps extension behind the head Bench dips FOR OVERALL MASS WITH AN EMPHASIS ON UPPER TRICEPS Triceps pushdown Reverse grip triceps pushdown Kneeling cable triceps extension Tricep dumbbell kickback FOREARMS FOR UPPER FOREARMS (OR WRIST EXTENSOR MUSCLES) Reverse barbell curl Alternate hammer curl Seated dumbbell palms-down wrist curl FOR INNER FOREARMS (OR WRIST FLEXOR MUSCLES): Seated dumbbell palms-up wrist curl Standing palms-up barbell behind the back wrist curl THE ARNOLD ARM WORKOUTS The following 30-minute basic routine is not as complex or extensive as Arnold's superset routine (to follow). Done once each week, it works to lay the foundation for the additional separation and refining targeted in his advanced routine. ARNOLD'S BASIC ARM WORKOUT 1 BARBELL CURL 2 sets of 8 to 12 reps Barbell Curl Barbell Curl 2 FLEXOR INCLINE DUMBBELL CURLS 3 sets of 8 to 12 reps Flexor Incline Dumbbell Curls Flexor Incline Dumbbell Curls 3 CONCENTRATION CURLS 2 sets of 8 to 12 reps Concentration Curls Concentration Curls 4 CLOSE-GRIP BARBELL BENCH PRESS 3 sets of 8 to 12 reps Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press 5 DIPS - CHEST VERSION 3 sets of 8 to 12 reps Dips - Chest Version Dips - Chest Version 6 TRICEPS PUSHDOWN 3 sets of 8 to 10 reps Triceps Pushdown Triceps Pushdown 7 STANDING DUMBBELL REVERSE CURL 3 sets of 8 to 12 reps Standing Dumbbell Reverse Curl Standing Dumbbell Reverse Curl 8 SEATED DUMBBELL PALMS-UP WRIST CURL 3 sets of 8 to 12 reps Seated Dumbbell Palms-Up Wrist Curl Seated Dumbbell Palms-Up Wrist Curl ARNOLD'S ADVANCED ARM WORKOUT The following workout is one that Arnold actually used during his peak years in the early to mid-70s. Due to its intensity, I would recommend performing it either as as the first or second session of a daily split, or on a separate day by itself. Arnold's superset routine encourages ultimate muscle separation while further building mass and enhancing shape. This workout is also assumes that forearm training will be done, as Arnold suggested, on a separate training day to prioritize this stubborn grouping. ADVANCED ARNOLD FOREARM WORKOUT 1 SEATED DUMBBELL PALMS-UP WRIST CURL 4 sets of 8 to 12 reps Seated Dumbbell Palms-Up Wrist Curl Seated Dumbbell Palms-Up Wrist Curl 2 SEATED DUMBBELL PALMS-DOWN WRIST CURL 4 sets of 8 to 12 reps Seated Dumbbell Palms-Down Wrist Curl Seated Dumbbell Palms-Down Wrist Curl 3 STANDING PALMS-UP BARBELL BEHIND THE BACK WRIST CURL 4 sets of 8 to 12 reps Standing Palms-Up Barbell Behind The Back Wrist Curl Standing Palms-Up Barbell Behind The Back Wrist Curl ADVANCED ARNOLD BICEPS AND TRICEPS WORKOUT SUPERSET 1 BARBELL CURL 4 sets of 10 to 12 reps Barbell Curl Barbell Curl LYING TRICEPS PRESS 4 sets of 10 to 12 reps Lying Triceps Press Lying Triceps Press SUPERSET 2 ALTERNATE HAMMER CURL 4 sets of 10 to 12 reps Alternate Hammer Curl Alternate Hammer Curl TRICEPS PUSHDOWN 4 sets of 10 to 12 reps Triceps Pushdown Triceps Pushdown SUPERSET 3 INCLINE DUMBBELL CURL 4 sets of 10 to 12 reps Incline Dumbbell Curl Incline Dumbbell Curl KNEELING CABLE TRICEPS EXTENSION 4 sets of 10 to 12 reps Kneeling Cable Triceps Extension Kneeling Cable Triceps Extension SUPERSET 4 CONCENTRATION CURLS 4 sets of 10 to 12 reps Concentration Curls Concentration Curls STANDING ONE-ARM DUMBBELL TRICEPS EXTENSION 4 sets of 10 to 12 reps Standing One-Arm Dumbbell Triceps Extension Standing One-Arm Dumbbell Triceps Extension 5 BENCH DIPS 2 sets of 26 reps Bench Dips Bench Dips

How to get Big Legs Fast

How to Get Bigger Legs.

If your legs are on the skinny side, there are plenty of exercises you can do to make them bigger. Keep in mind that exercises alone aren't the key: to really see results, you need to be using the right form and routine, plus eating plenty of calories to fuel your workouts. If you want to know more about getting strong, sturdy legs, keep reading. Part One of Three: Doing Leg-Building Exercises 1 Do barbell squats. This is the single best exercise you can do to get big, thick thighs, since it engages the most muscle fibers in the area. Hold a barbell bearing weight you can lift for 10-12 reps. Stand with your feet shoulder-length apart. Bend your knees and squat so that your thighs are parallel to the floor. Hold the squat for 10 seconds. Push back up. Repeat 10-12 times for 3 sets. s. Load the leg extension machine with the heaviest amount of weight you can lift for 10 or so reps. Sit on the leg extension machine with your knees bent and your feet under the lower bar. Straighten your legs to lift the weight, then lower it. Repeat 10 - 12 times for 3 sets. 3 Do standing leg curls. You'll need to use a leg curl machine that allows you to lift weights by attaching a cable to your ankle. Load the machine with as much weight as you can lift for 10 reps.[1] Fasten the cable to your ankle with the harness. Grab the support bar with your hands. Bend your knee toward your butt to lift the weight. Straighten your knee and put your foot back on the ground. Repeat 10-12 times for 3 sets, then switch to the other leg. 4 Do lying leg curls. This exercise pumps your leg muscles from a different angle. Load the machine with as much weight as you can lift for 10 reps.[2] Lie face-down on the bench with your legs straight and your ankles under the lever. Bend your knees and lift the lever toward your body. Repeat 10 - 12 times for 3 sets. 5 Do stiff-legged deadlifts. This exercise works your hamstrings, creating thicker legs. Load a barbell with as much weight as you can lift for 10 reps.[3] Stand with your feet shoulder width apart. Bend at the waist, keeping your legs straight, and grasp the barbell with your hands. Keeping your legs stiff, lift the barbell to your thighs. Lower the barbell back to the floor. Repeat 10-12 times for 3 sets Part Two of Three: Using Techniques That Build Muscle 1 Focus on intensity. Even if you do all the exercises listed with religious regularity, you're not going to get bigger legs unless you make your workouts as intense as you can stand. In order for muscle to build effectively, you need to break down the fibers and have them build back up stronger and bigger. Doing this requires working out as hard as you can, every time. For each exercise, use as much weight as you can lift using the correct form for about 10 reps. If you can lift the weight easily for 15 reps, it's too light. If you can't lift it more than 5 times, it's too heavy. As the weeks go on, you'll need to add weight to keep up the intensity. Your muscles will stagnate if you don't lift more as they get stronger and bigger. 2 Exercise explosively. Doing the exercises quickly and with explosive energy, rather than slowly, builds muscle faster.[4] You'll also be able to do more reps this way. Instead of working out slowly, increase the intensity by going through your sets as quickly as possible. 3 Don't plateau. It's important to change up your workout routine every other week so that your muscles don't get so used to doing the same exercises that they stop growing. Keeping your muscles in a state of "shock" will force them to continue the process of breaking down and building back up ever bigger and stronger. If you do a hard workout that includes squats, leg extensions, and leg curls one week, switch to stiff-legged deadlifts, lying leg curls and squats the next week. Adding weight is another way to keep from plateauing, so make sure you don't stagnate at a weight that's too light.[5] 4 Take it easy between workouts. Your muscles need time to rest and repair when you aren't working out. You can keep exercising, but don't do anything that's too strenuous for your legs. Try swimming, walking, or playing basketball or tennis if you want to work out between leg workouts. Make sure you get plenty of sleep so your body has time to mend. Part Three of Three: Eating to Get Bigger 1 Eat high-calorie whole foods. You're going to need a lot of calories to fuel the growth of your leg muscles, which are some of the largest in your body. Eat big meals filled with high quality foods that nourish your body and keep you full and satisfied. Meat, whole grains, beans, vegetables, fruits, and nuts are good foods to consume when you're in a muscle-building program. Eat more than you think you need. During an intensive workout program you are going to need a lot of calories, and you'll probably need to eat at least 5 big meals a day. Avoid empty calories from fast food, cakes, cookies, chips, and other snack foods that will make you feel run down instead of energized. 2 Eat plenty of protein. Protein is essential to building healthy muscles, so make sure you're getting a lot of it at every meal. Beef, pork, chicken, fish and lamb are all fine choices. Eggs and beans are good substitutes for those who don't eat a lot of meat. 3 Try creatine supplements. Some people find that they can accelerate the process of muscle growth by taking creatine. Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle. This is achieved by increasing the formation of adenosine triphosphate. Creatine comes in a powdered form. You mix it with water and drink it 2-3 times per day. Creatine is considered to be completely safe to use in doses of 20 grams (0.71 oz) for long periods of time. Always read the directions given.[6]

Youngest Female Bodybuilder Europa Bhowmika

Europa Bhowmik Biography

Europa Bhowmik Biography

17 years old girl has set a new record in india,europa bhowmik from india she is from kolkata,she becomes yongest body building winning bronze medal in indian body building competition,professional athelete at ibbf.her moto is "Do it with passion, or not at all"
she won 9th mr.india 2016 IBBF CHAMPIONSHIP

9th Mr. India 2016 IBBF
Indian bodybuilding and physique sports championship
1st place: Thingbaijam Sarita
2nd place: Sibalika Saha
3rd place: Europa Bhowmik
4th place: Rebita Devi
5th place: Leela Phad

              before starting gym europa bhowmik      

                                           A couple of days back when her begun gym pic

See her present body motivation video

India’s Female Youngest Bodybuilder And Powerlifter - Europa Bhowmik Workout  Motivation

Europa also has an Instagram account on which you can see her pics called girlgotgunz .

She recently won an championship called MS Santish Sugars 2017 and She Is Now MS Asia Runner-up.

Get Fair Skin At Home ( Men And Women) 100% Guarntee

SKIN & BODY

15 Amazing Tips & Home Remedies To Become Fair

While being comfortable with your skin colour is important, it is also nice to know how to become fair should you feel the desire to.

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What’s better than getting fairer skin? Getting it naturally. Here we give you 15 beauty tips for fair skin that show you how to get fair skin naturally:

15 Ways to get Fair Skin Naturally:

1. Lemon is known to be a superior bleaching agent and scrubbing about half a lemon on your face regularly will help lighten your skin tone. This is one of the simplest yet effective home remedies for fair skin.
2. The juice of one potato can be squeezed and applied to your face; do it regularly and you will notice a gradual change.
3. Apply the pulp of a mashed tomato on your skin; not only will it lighten your skin tone but it will give it a pink glow too.
4. Mix equal quantities of honey and lemon juice and apply it on your skin.
5. Another great natural way to get fair skin is to mix a tiny amount of cinnamon with about half a teaspoon of honey and apply it on your face.
6. If you have oily skin and want to lighten its tone, then applying a mixture of cucumber and lemon juice on it works wonders.
7. Curd is rich in lactic and zinc acid, both of which have natural skin lightening properties.
8. If you want to lighten scars on your skin then applying fresh coconut water on them really works.
9. A tiny amount of saffron mixed with olive oil is a great natural remedy to make your skin fair.
10. This effective fairness mask requires you to mix a spoonful each of almond oil, lemon juice and milk powder. Apply the mask on your skin and let it sit for about 15 minutes before you wash it off.
11. If you have dry skin and want to lighten its tone, applying a mixture of honey and cucumber juice on it will make it fairer.
12. Another great way to get fair skin naturally is to apply the white of an egg on your face at least twice a week. 
13. This skin lightening face pack requires you to make a mixture of tomato, curd and oatmeal and apply it on your face.
14. Take a ripe tomato, mash it and add a few drops of lemon juice to it. Apply it and watch your skin tone lighten gradually.
15. Another great way to make oily skin fair is to apply a mixture of milk powder, papaya, honey and milk to your face.