In this article I focus on a short 30-minute arm workout that aims at building mass in your biceps and triceps. This approach will mostly benefit busy people who do not like spending hours in the gym or people who are training their arms the typical way (back/biceps and chest/triceps) and want to spice things up a little bit.

The workout revolves around doing super sets. A super set is a combination of exercises where after completing the first exercise you immediately do the other exercise without any rest in between the two exercises. After doing one super set you will have between 45-75 seconds break and you will repeat the superset. I have made an outline of the plan below which I used the last month to increase my barbell curl by 20 lbs (8kg) and boost my close grip bench by 30 lbs. (13 kg)

Your goal during this 30 minute workout is to be totally concentrated and perform all intended sets with the rest periods that I am going to provide you with. Talking to other fitness enthusiasts is only advisable if this is done during your rest periods. Furthermore, you have to make sure you don’t rest too much because you’d risk to not have enough time to complete the workout for the required time (30 minutes).

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In this article I am going to share with you the TOP 3 Muscle building tips that have helped me to skyrocket my muscle gains and gain 2 inches on my arms in just a matter of a couple of months! Let’s begin:

Tip # 3:

Ignore supplements. Focus on nutrition instead!

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                  How to exercise in the gym is a question that I often get during my part-time job as a fitness instructor (at my university). I have realized that many enthusiasts are not clear on how to approach the different exercises and the workout as a whole. This is why I decided to devote an article on the subject, the goal being to optimize the working out process and make your workouts more effective and time-efficient. Although I have made this article with the beginner athletes in mind, I think that the more advanced readers may also find some helpful tips and an alternative answer to the question -> how to exercise in the gym. Of course, a good answer to such a vast, but vital question can be neither simple, nor short.Therefore, in the passages below I have covered some of thethe main points regarding exercising in the gym presenting them in the form of  a couple of steps that have to be applied in order for your workout routine to be successful, pleasant and injury-free.

Step 1 – Having the right mindset and goals.

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    2012 is knocking on the door and with it – comes my passion to share the top 3 things related to muscle building that I learned in 2011 which can add to your fitness knowledge and provide you with better overview. So, let’s begin! :}

3. Supplement effects are greatly exaggerated.

In Denmark I spent over 2 months without the use of any supplements. Instead of protein after workout, I drunk 2-3 eggs, mixed with milk and with cocoa added to improve the flavor. Simultaneously, those two months I have gained 2 kgs of muscle mass (which is incredibly satisfactory amount, considered that I am 85 + kgs and have been training for 2 and a half years )I did that without the aid of protein or creatine , only with the help of foods with high biological value – eggs, meat (all kinds – pork, as well) ,1 liter (or more) high fat (for the calories) milk every day and more stuff such as cheese, bread (yes – bread ,do not hate the bread that much) and almonds.

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Fourteen weeks have passed since my arrival in Denmark.The following text will go through my fitness experience and physical challenges that took place in the last 3 months and half.In the end of the article you will be able to track my increase in weight/strength.

I have been lucky enough to have gyms in my first dormitory,and now,after moving out,in my second.However,in both gyms ,as they are dorm gyms and are not fully equipped,something lacks which was a challenge as I have been used to having an abundance of weights on my disposal.

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