Biceps WorkOut

6 x 6 Workout – Back & Biceps full routine

Don’t Try And Build Muscle Without Reading This First!

Bodybuilding can be done for fun, as a fun activity, or from necessity. Whatever your reasons for wanting a body free of fat, there is information you need to help you reach your goals for building muscle. This information is available in the following article.

A common mistake people make when working out is focusing on speed. Performing your workouts slower takes more control and sheer strength, will give you far better results than quickly churning out sets in bad form.

Eating meat can help build muscle. Try to eat about 1 gram of protein-rich meat for every pound that is on your body.

Don’t attempt to build muscles if you are preparing for a marathon or participating in extreme cardio workouts. Cardio exercises are excellent for overall fitness, but too much cardio may cancel out your attempts at bulking up through strength training. If building up muscle is your focus, focus on strength training and reduce the amount of cardio your perform.

Use as many sets and repetitions as possible when training. This will help to keep the lactic acids flowing, which is a key component in muscle growth. Doing this several times a session will produce maximum muscle development.

Don’t forget about carbohydrates when you are working out. If you do not get enough, you will waste your protein on energy instead of building muscle, Carbs are vital for energy so that you can last an entire workout, and.

After exercising it is vital to stretch, stretch to help your muscles recover better. Someone under forty should stretch at least 30 seconds. Someone over forty should try to stretch for at least 60 seconds. This will work to prevent any injuries from happening after you complete your muscles.

You must consume enough protein to build up muscle. Protein shakes are some of the most popular ways of boosting your body’s supply of this vital nutrient. These are especially effective following a workout or post-workout routine. You must consume about one shake per day if you’re trying to lose weight.If you wish to gain mass along with muscle, on the other hand, you can have up to three servings of these products per day.

Some people mistakenly increase protein at the beginning of their muscle-building program.

It is important to limit your workouts to 3 to 4 times per week. This will help to give your body recover by giving it the time it needs to repair itself.

Add some plyometric exercises to your routine. This type of exercise develops the fast-twitch fibers responsible for stimulating muscle growth. Plyometrics are very similar to ballistic moves due to the fact that they utilize acceleration. If you were doing plyometric push-ups, you would propel your body upward by removing your hands from the floor as you complete the movement, for instance.

Try eating protein after and before exercising in order to increase muscle mass. exercising in order to increase muscle mass, try eating protein . Before your workout and 15 grams of protein after you are done, a good idea is to consume 15 grams of protein. This is roughly the same amount of protein contained in a glass or two cups of milk.

Creatine might be a great supplement for you. This supplements helps you train longer and harder when use alongside a protein- and carb-rich diet.

To increase muscle mass, watch how many calories you ingest. A bad diet will only have you fat – not muscular.

Try bettering your bicep curls better. When you do typical bicep curls, you probably are not getting the best benefits because you didn’t move your dumbbell far past your parallel point. You can solve this problem by performing seated barbell curls while sitting down.

Consume about 15 to 20 grams of a whey protein about 30 minutes prior to a strength training session. This can jump start the recovery of muscles so that it can decrease how much your body additional resources to fuel your workout.

Take nude photos of yourself every two days or so.It can be hard to see the small changes that are made on a day to day basis. When you have snapshots in time to compare, you are more likely to notice the difference in your muscles.

Keep doing your cardio regimen. While your cardiovascular routine won’t increase muscle mass, they are very helpful for keeping your heart healthy and strong. Three simple 20 minute cardio sessions per week will help you maintain your heart without hurting your muscle growth.

after and before you workout, always remember to eat right . A snack that is high in protein makes a good way to prepare for or recover from a workout. As you progress with your muscle development plan, you can get more specific in planning both your meals and your snacks.

Healthy fat sources are crucial to the muscle development muscles. Healthy fats keep your joints and raise your testosterone levels. This will allow you gain all over your body. Try to consume mostly non-saturated fats, since they aren’t heart-healthy.

Adults who are interested in muscle development might want to take a supplement called creatine. Creatine can boost both energy and help you get more mass. This supplement has been used by many weight training. If you are still in high school, do not take supplements, but.

Protein synthesis is the mechanism by which your body uses and stores the protein for muscle building. This process enables muscles grow stronger and stronger.

Creatine can increase your muscle mass.Ingest up to five grams both before and after workouts for the maximum results. workouts for the maximum results, Creatine can increase your muscle mass.Ingest up to five grams both .

A gym will give you a number of different lifting options, and professional trainers are available to help you develop proper form and method. They will always be there to assist or even just answer a simple question from time to time.

If you want to create a quality program for building muscle mass, listen to experts. Learning from professionals will let you with the foundation of knowledge that is necessary to ensure success. Use this information to motivate you and to give you a shot of confidence while you are lifting.

Try incorporating the farmer’s walk. Do this by keeping dumbbells down at your side while walking till you can. When your body can’t take any more, you should take a break for about a minute and a half and then repeat the exercise. Do this exercise routine several times a day.

While you might not have a perfect body, you are already a wonderful person. In order to change your life in the long run, you have taken the time to read the things written here. That alone is an incredible step forward, so make sure you keep the advice of this article in mind as you set out to improve yourself with weight training.

Download Your Copy Of The Vince Gironda Program at:

In this video we’re going to be kicking it old school with a back and biceps workout using the 6 x 6 routine. How this works is you’ll do 6 sets of each exercise, for 6 reps per set, but the kicker that makes this workout unique is that you’ll only rest for 15 seconds between sets!

6×6 Chest & Triceps Workout:

6×6 Back & Biceps Workout:

6×6 Shoulder Workout:

6×6 Leg Workout:


The 6×6 workout was a famous routine that Vince Gironda (aka: The Iron Guru) used back in the “Pumping Iron” days of bodybuilding. This method has been shown to stimulate muscle hypertrophy from cumulative fatigue over the course of 6 sets. This style of training is great because it increases your work capacity and builds muscle with a much lower risk of getting injured compared to traditional heavy lifting type of workouts.

When doing the 6 x 6 training routine you need to keep the same weight while doing your working sets. Then each workout you’ll strive to make some form of progressive overload. Either by increasing the weight lifted by 5 pounds, provided that you were able to get all 6 sets of 6 reps by yourself with good exercise form, or by reducing the rest times between sets until you are literally down to resting only 15 seconds between sets.

Having a timer or a watch with a second hand is really helpful for keeping the rest times accurate. Obviously this isn’t the type of workout routine to follow for those who go to the gym to socialize. So if you are going to chat with your buddies, or try to strike up a conversation with the cute girl wearing slim fitting yoga pants, please do it after your weight training workout is finished.

The 6 x 6 Back & Biceps workout is as follows:

Wide Grip Lat Pull Downs 6 x 6
Chest Supported Rows 6 x 6
Underhand Grip Lat Pull Downs 6 x 6
Standing Barbell Curls 6 x 6
Incline Bench Dumbbell Curls 6 x 6
Body Weight Rows 6 x 6

It’s ok to rest a few minutes between different exercises. It will take some time to move from one exercise machine to another and get set up. But once you start an exercise you are on the clock, so time your rest periods accurately until you complete all 6 sets of 6 reps for that exercise.

Lee Hayward’s Blog:
Total Fitness Bodybuilding “Inner Circle”:
Facebook Page:

You may also like...