This blog is meant to be an educational guide/tool for those who want to build muscle mass by working out at home or at the gym. I am not a certified trainer or professional athlete, however, anyone will be able to utilize this blog regardless of your level of experience.  We will cover one muscle group at a time to ensure that the best exercises and attention is paid to each group.

Mindset & Having a Partner
Working out is just as much a mental battle as it is a physical one. I have heard so many people say they are too intimidated to go to the gym for fear of being stared at or judged by others.  We all are self-conscious of our bodies, fit or not, but we also have/had to start somewhere.  Odds are that people in the gym are more interested in meeting their personal goals than comparing body types and judging others.  The guy next to you curling 100lbs wasn't able to do that from day one, he had to conquer that voice in his head and build himself from the ground up. Never be afraid to ask for help or advice, you will be surprised to find that people love to share their knowledge and experience of what works for them with others.

A partner is a fantastic thing to have while working out.  Having someone you know with you not only helps you to relax but also is a good motivator.  Someone that relies on you to go to the gym with them, even when you are having an off day, helps you stick to your routine.  During your workouts, a partner allows you to push your body to new levels by challenging each other. If you're a competitive person, keep track of how many repetitions they are doing and try to beat them. You are more likely to push your body harder than if you were alone.  Your partner is also your spotter. Having a spotter allows you to push your physical barriers in a safer environment.  In the end, why do something alone when you don't have to. 

NEVER LIFT COLD!!!

Remember to stretch and warm up before starting your actual sets.  This will help to prevent injury to your muscles, tendons and joints.

BICEPS

To fully develop the bicep you need to target both heads of the muscle. You can do this by using variations to your grip and the angle of your arms. This set of exercises was comprised based on shared or similar exercises found in, (David Sandler, Jim Stoppani. Big Biceps Now!) and (Shannon Clark. The Best Bicep Exercises.).

Light, medium and heavy weight varies with each individuals strength. Typically light weight is something that brings your muscle to a very good burn on the 12th-15th rep, medium on the 10th-12th and heavy on the 5th-7th or 8th-10th.

Concentration Curls

Usually done while seated and with a lighter weight.  While seated press your elbow on your inner thigh and allow your arm to hang.  Then curl the weight bringing your arm across your chest. You will do one arm at a time, both arms resulting in one full set.

Figure 1 © Jordan Kinney

Figure 2 © Jordan Kinney

Light Weight 

• 4 sets      
• 12-15 reps      
• 30 sec rest

Medium Weight

• 4 sets
• 10-12 reps
• 30 sec rest

Incline Dumbbell Curl

Sitting on an incline eliminates the sway you would get when standing, putting maximum strain on the bicep.

Figure 3 © Jordan Kinney

Figure 4 © Jordan Kinney

Light to Medium Weight

• 4 sets
• 10-12 reps
• 30-40 sec rest

Incline Hammer Curl

To do a Hammer Curl keep your palms facing inwards throughout the entire move. This also works out your forearms.

Figure 6 © Jordan Kinney

Figure 5 © Jordan Kinney

Medium Weight

• 4 sets
• 10-12 reps
• 40 sec rest

Alternating Straight Arm Dumbbell Curl

Figure 8 © Jordan Kinney

Same as the incline dumbbell curl just standing instead.

Figure 7 © Jordan Kinney

Light to Medium Weight

• 3 sets
• 8-10 reps (each arm)
• 30-40 sec rest

Barbell Curl

You can perform this with a straight bar, bench bar, or the EZ Bar.  The EZ bar has slants in it, showing you different grip widths you can perform and allows your hands and arms to sit at a more natural position.  Some also find it easier on the wrists and joints as it doesn't force you to turn your palms all the way up like a straight bar. 

Figure 10 © Jordan Kinney

Figure 9 © Jordan Kinney

Medium Weight

• 3 sets
• 8-10 reps
• 40 sec rest

Heavy Weight

• 3 sets
• 5-7 Reps
• 40 sec rest

Alternating Corkscrew Curl

Start with palms facing in, as you bring your hands up, twist your wrist to where your palms are facing up at the end of the contraction.

Figure 13 © Jordan Kinney

Figure 11 © Jordan Kinney

Figure 12 © Jordan Kinney

Medium Weight

• 4 sets
• 10-12 reps (Each arm)
• 1 min rest

A little about me: I love to workout as well as help others.  I wanted to be a personal trainer a few years back but my other passions led me down a different path.  However, this blog will hopefully be an educational and inspirational tool for others.  If I can help even one person be healthier and happier; mentally and physically through my blog, then it will have been a success.

Resources
David Sandler, Jim Stoppani. Big Biceps Now!, Muscle&Fitness. N.D. Web. 20 March 2014.

Shannon Clark. The Best Bicep Exercises, BodyBuilding.com. 26 March 2010. Web. 18 March 2014.

All images provided and owned by Jordan Kinney