If you have been working out for awhile then you have probably realized that there is a strong correlation between getting stronger and getting bigger. Just take a glance at weightlifters, powerlifters, and strongmen to see some impressive examples of this phenomenon.

This leads us to the obvious conclusion that even if our only goal is to look better we need to get strong to do that. So if you have been following a typical bodybuilding program for awhile it may be time to switch to a more strength-oriented training plan.

The basic tenets of designing a program to get strong are :

Low repetitions

Lower repetitions allow for heavier weights, and heavier weights are what builds strength fast. You want to stay below 6 reps here. 1-3 reps is the pure strength zone, whereas 4-6 reps will allow you to gain some mass with your strength.

Higher sets

To make up for the comparatively lower volume of your low rep sets, it is necessary to increase the number of sets you do. There is no magic number. Anywhere from 5-12 sets of an exercise is the norm. The exact number will depend on the number of reps you're doing, your goals, and your current work capacity.

Longer rest intervals

In contrast to bodybuilding, we want to avoid being tired as much as possible when training for pure strength. This means we want close to absolute recovery between sets. The exact amount of time will depend on the exercise, but anywhere from 3-6 minutes is typical. Some powerlifters are known to take up to 15 minutes between heavy squats or deadlifts!

Higher frequency

The more often you do something the better you get at it. For pro strength athletes it is common to train 6 days per week, 2 or 3 sessions per day! While this isn't practical for most of us, it gives us a hint as to how to gain strength quickly. The more often you can train (without sacrificing recovery) the better.

These are just a few tips to help you to get strong. The key to quick strength and muscle growth is hard work mixed with scientific training programs and sound nutritional and supplement advice.

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If you have been training to gain muscle size for awhile you may find yourself getting bored with the monotony of training. The basic fact is that training in a gym with heavy weights all the time can take its toll on your motivation.

To avoid this issue it is important to go back to the root of why so many of us began training in the first place: to enhance your athleticism. Sure you've always wanted to look great, but performing great is also a part of the equation.

So if you have been stuck with a singular focus on building muscle it may be time to incorporate some training for athleticism into your plan. Combining the pursuit of muscle mass and the pursuit of athleticism is what is known as athletic bodybuilding. Not only is it fun, it may also help you to gain more muscle in the long run.

1. Learn basic skills
One of the keys to enjoying sports is knowing how to play them, at least at a decent level. For this reason it is important that you be proficient in a few basic sports skills. Namely, throwing, hitting, kicking, and catching.

Even if you happen to be good at one sport, it doesn't necessarily mean that you are good at a different sport. So if you already know how to hit a baseball then why not try golf or tennis to expand your skills? Or if you know how to throw a baseball then why not try throwing a football or shooting a basketball?

If you haven't had much experience with these skills in the past then they may be tough in the beginning, but nothing improves your athleticism like learning a new skill.

2. Learn gymnastics
Similar to the above, tumbling is a great skill to learn if you don't know how to do it already. It builds body awareness and explosiveness that transfer over to sports and to the weight room. I have found that gymnasts are often the fastest learners in the weight room because they understand how to move their bodies due to their tumbling experience.

Begin with basic moves like somersaults and cartwheels before progressing to more difficult moves like handsprings and flips. If you really want to improve your skills it is highly advised that you utilize the services of a qualified gymnastics coach.

And I know you may be saying, "I'm a grown man, there is no way I'm doing this." But that is exactly the close-minded mentality that makes training monotonous and leads to plateaus in your progress.

3. Build your base
If you have been weight training for any significant period of time then there is a very good chance that you are already sufficiently strong enough to execute most sports skills on an intermediate level. But if you have been avoiding endurance work in pursuit of more muscle then you might be limited in your ability to play a full game or match.

There are many complicated training programs that can greatly enhance your sport-specific endurance, but the simplest solution is simply to undertake a basic cardiovascular training program and to play your sport on a regular basis. This will gradually allow you to develop at least a basic level of endurance.

Remember that training doesn't have to be monotonous. Being athletic and muscular are not mutually exclusive. Use these tips and you will be on your way to building a more athletic body, and that is what athletic bodybuilding is all about.

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Gaining muscle can be a difficult process for anybody, but if you attempt to do it without a well designed nutrition and training program you are just asking for slow gains. I am sure this is something you have heard before, and it is really pretty obvious when you think about it.

But what exactly is a good program?

Well, to begin with, a programme should be created with science as the foundation. Everything in the program should be justifiable. Whoever wrote your program should be able to answer questions like:

Why three sets instead of two or 4?

Why ten repetitions instead of five?

Why 2 days off instead of one?

Why 2 minutes between sets?

Unfortunately most training programs are haphazardly thrown together. This goes for the programs designed by "professionals" as well. The reason for this is that most people, and even trainers, do not understand how to optimally train the body in accordance with science. Because of this they cannot accurately answer any of the above questions.

Factors such a workout's effects on hormones, the nervous system, and immune system are simply not something that most programs account for. This is a very complicated and time-consuming process if you do it correctly, and it requires some advanced knowledge, so it is somewhat understandable why most training programs don't adhere to science and therefore won't produce results for 95% of the lifters who use them.

The problem is compounded by the fact that cookie-cutter programs will never work for everyone, or even most people. You have to know how to adapt and change a program to work with your specific physiology. This means you must have an easy way to test your body to see what type of training will be most productive for you. Again, this process can be complicated, but it is well worth the results.

So the next time you are choosing a new workout program make sure it is one based on science and that it allows for some individualization of the training process. Otherwise you will find that gaining muscle is harder than it should be.

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Big biceps are one of the most desired body parts of bodybuilders and recreational exercisers, and with good reason. While cut abs and muscular pecs are nice, the arms are one of the most easily displayed muscles, whether in a sleeveless shirt or short-sleeve shirt, the arms are visible to everyone.

If someone tells you to "make a muscle," what do you do? Instinctively you roll-up your sleeve and flex your bicep.

So without further delay, let's look at how we can optimally increase the size of your arms.

1. Compound exercises
Compound exercises are those that use more than one joint at time. This allows for large weights to be used and activates a lot of of muscle fibers. These 2 factors mean big growth for your arms. Some of my favorite exercises are pull-up and chin-up variations as they put tremendous stress on the biceps.

2. Add muscle
You're simply not going to have 20 inch arms if you weigh 160 pounds. Your body does not like to get out of balance, so even if you are striving strictly for big arms, you will want to train the rest of your body as well. Some have even stated that it is necessary to add 15-20 pounds of muscle in order to gain 1 inch on your arms. Suffice it to say, you need to follow a training program that works every muscle in your body and you need a complementary nutrition and supplement plan as well.

3. Get lean
Big arms are great, but I would wager that what you really want is arms that are large AND defined. In order to for this to happen you need to be relatively lean. Otherwise your arms will just look big and fat, no matter how much muscle you have. Bodyfat percentage is mostly a function of diet, so you need to make sure that while you are eating to increase your weight you aren't putting on too much fat in the process.

Keep in mind that the arms are muscles just like any other. So you don't need to constantly do sets of curls to get them to grow. Muscles grow while you are resting. So make sure to train hard and then rest hard (eat big and sleep enough).

And don't forget to work your triceps as well. While not the show muscles that the biceps are, they do make up roughly 2/3 of your upper arm mass, so neglecting them is not a good strategy if big arms are what you're after.

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