How to Bulk Up in Chest and Arms Quickly

Great workout routines that Olympians use

I was reading a statistic the other day that close to 60 percent of Americans are obese and that even more Americans fall into the category of being overweight. Now you might not look at me and call me a gym rat, but in about 2 years I have gained close to 20 pounds of muscle. I went from being a skinny guy to a leaner, more muscular person. By using these varies workout routines that I have done through Men’s Health Magazines, Fitness Magazines, and personal trainers, you too can slim down or bulk up.

For the Arms:
By far the greatest arm exercise that I have found to do that helps in gaining muscle mass in your arm is called the Zotman Curl. In order to do the Zotman Curl, you will need to get to a gym and use a bench that has a flexible angle range. Put the bench on a 45 degree angle so that you back is being angled backwards on a 45 degree angle. By doing this, you isolate your back and forces you to only use the muscle in your arms. Many people who do other arm routines cheat by using their back or by using their back to gain momentum and perform the arm routine. The Zotman Curl only uses your arms and you will see more of an improvement. Ok, now that you have the correct angle, you want to do a bicep curl but make sure that you lower your arms all the way using an underhand dumbbell grip. Once you get to the top of the curl, twist your wrist so that you turn the dumbbell 180 degrees. This forces you to use your triceps muscle. Now, hold the dumbbells slightly above your shoulders for a three second count. You will feel some pain in your shoulders which is fine. After those three seconds, lower the dumbbells back down to your side using the overhand grip, furthering the use of your triceps. Ideally, you want to do 5-7 repetitions in one set and do between 3 to 4 sets. By the time you are done with this exercise you will feel that your arms are bulging out of their socket which is a great feeling to have. To improve your results you want to do a Zotman Curl session 3 times a week.