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The Ultimate Dumbbell-only Biceps Workout for Bigger Arms

Bodybuilder curling dumbbell during arm workout
MRBIG_PHOTOGRAPHY / Getty

There's certainly been no shortage of arm-enhancing workouts over the years.

And for good reason. 

When someone asks you to make a muscle, chances are you don't flex your traps or rise onto your toes to show off your calves. You're going to roll up your sleeves and flex your biceps, inviting onlookers to your own personal "gun show."

And while those arm-focused articles can prove helpful, many seem to present the same basic information, which can only take your gains so far. In an effort to help you bust through your biceps-building plateaus, we've got a unique approach to promote new growth for those all-important show muscles. 

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Before hitting the weights, know that genetics play a pivotal role in regards to the shape of your biceps. If you're a fan of bodybuilding, you've seen images of Mr. Olympia champions (and the like), and how different their arms look.  

With that said, you can adopt a unique lifting approach that'll help maximize your genetics by targeting every muscle fiber during the all-dumbbell biceps workout below. It's called the ESP(x)2™ Training System Approach:

E = Eccentric (focus on the negative contraction of the exercise to create both mechanical tension and muscle damage)
S = Stretch (focus on the stretch position of the exercise to create both mechanical tension and muscle damage)
P1 = Peak Contraction (focus on the "squeeze" of the exercise in order to recruit the largest motor units and increase "neural drive")
P2 = Pump (focus on manifesting the greatest possible blood flow to the target muscle to induce metabolic stress)

The following exercises will touch on all of these muscle-building approaches.

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6 Nutrient Dense Traditional Recipes



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Seriously Tasty Turkey

Seriously Tasty Turkey

When you're shopping, look for a bird labeled "pasture raised" and "organic," because a turkey that's been raised without hormones, steroids, or antibiotics—and hasn't been injected with flavor-faking liquids—will taste better. When you prep it, season it with simply salt and pepper, not a slathering of oil or butter—it's important that the skin be completely dry when you put it in the oven.

Directions: 
Heat oven to 400°.
Place turkey, breast-side down, on a rack in a large baking dish; rub salt and pepper over it.
Cover with foil, poke holes in foil, and roast for 45 minutes.
Turn breast-side up; roast until an instant-read thermometer registers 160°F in the breast and 170°F in the thigh.
Let rest for 30 minutes.


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9 Tools to Help You Recover Smarter and Make Serious Gains



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No-Dough Paleo Chipotle Chicken Pizza

No-Dough Paleo Chipotle Chicken Pizza
Travis Rathbone

You won't even miss the crust on this delicious, spicy paleo pizza.

Hot tip on hot peppers: Smoke-dried jalapeños can lower your risk of heart disease by lowering the cholesterol and triglycerides in your blood.

Directions: 
Cook bacon until crisp. Crumble and set aside.
Heat oven to 450°F. Pound chicken until thin and as round as you can to create pizza "crusts."
Sprinkle Ga Ga Garlic on both sides of chicken. Drizzle olive oil on a sheet pan. Place chicken on pan and bake for about 7 minutes, or until chicken is cooked through.
Remove chicken from oven and top with tomato puree, chipotle peppers, onion, and bacon. Bake for 10 minutes.
Top with avocado and cilantro.


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Best Chocolate Chip Granola Bars on the Market



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Jason Statham to Play Assassin in ‘The Killer's Game' After ‘Fast and Furious’ Spinoff: Report

Jason Statham
Gareth Cattermole/Getty Images

Jason Statham is starting to challenge Dwayne "The Rock" Johnson as the busiest man in Hollywood.

With his mega-monster shark film The Meg coming up in August and a Hobbs and Shaw spinoff with Johnson on the horizon, Statham just keeps on adding projects. 

Statham already is set to return for the sequel Spy 2 with Melissa McCarthy. He's developing a Hong Kong action thriller with STX Entertainment. Now, he has another badass role on the horizon: veteran hitman.

Statham is circling the lead role in The Killer's Game, with xXx: The Return of Xander Cage director D.J. Caruso behind the camera, according to an exclusive in The Hollywood Reporter.

The film is based on Jay Bonansinga's novel, and follows "a veteran assassin who is diagnosed with a life-threatening illness and takes a hit out on himself to avoid the pain that is destined to follow. After ordering the kill, he finds out that he was misdiagnosed—and must then fend off the army of former colleagues trying to kill him."

The script has been floating around Hollywood for years, with stars like Michael Keaton and Wesley Snipes having been attached to it in the past.

Assassins trying to kill another assassin gives the story some undeniable John Wick vibes, which should make Killer's Game an action-fest with Statham smack-dab in the middle of it. 

The Meg is set for release on August 10, 2018.

The Hobbs and Shaw spinoff from the Fast and Furious franchise will be released on July 26, 2019. 



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The 5 Healthiest Options for Your Chocolate Cravings



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The Ultimate Bodyweight HIIT Workout

Woman performing pushup
Matthew Leete / Getty

There are tons of fancy weight training and machine heavy workout plans that you should consider, but sometimes that's not possible. Often a simple gritty, trying bodyweight workout is all you need to transform your body. Try this sequence below next time you can't make it to the gym.

Do the first move for 20 sec., rest 10 sec.; then do the second move for 20 sec., rest 10 sec., etc., continuing for 4 min. straight. After Tabata moves, go to 1-min. core movement, then directly into your next Tabata sequence.

Workout by: Rafique "Flex" Cabral, C.P.T., C.E.S., co-owner, Trooper Fitness

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Tabata: Jump Squat to Squat Jack (20 sec. on, 10 sec. off, for 4 min.)

1-min. Core: Hollow Body Hold

Tabata: Pushup to Halfway Pushup Hold (20 sec. on, 10 sec. off, for 4 min.)

1-min. Core: V-situp

Tabata: High Knee to Tuck Jump (20 sec. on, 10 sec. off, for 4 min.)

1-min. Core: Pseudo Planche (top of pushup, but fingers face your toes rather than head; try to lift feet)

Tabata: Star Jack to Burpee (20 sec. on, 10 sec. off, for 4 min.)

1-min. Core: Star Plank

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Quick steakhouse salad

Healthy Steakhouse Salad Recipe

Whether you grill up fresh steak or use leftovers for this quick and easy recipe, you'll have a delicious, diet-friendly meal that won't disappoint. 

Nutrition (per serving)

Protein: 17g; fat: 7g; carbs: 11g

Recipe and photo courtesy of Lori Shaw, author of the Renaissance Feast e-cookbook.

2
Ingredients 
3½ cups fresh baby spinach leaves
½ cup sliced red onion
5 oz grilled steak, sliced into bite sized pieces
1 cup sliced strawberries
3 Tbsp slivered almonds
½ ounce crumbled blue cheese
¼ cup balsamic vinegar
Fresh ground pepper
How to make it 

Divide baby spinach and red onion evenly between two plates.

Top with steak and strawberries.
 

Sprinkle with slivered almonds and cheese, then drizzle with balsamic vinegar and grind fresh pepper over top.



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Creamy chicken enchiladas

Chicken Enchiladas Recipe

These lightened-up enchiladas will satisfy your craving for this Mexican classic. 

Nutrition (per enchilada)

Protein: 20g; fat: 7g; carbs: 8g

Recipe and photo courtesy of Lori Shaw, author of the Renaissance Feast e-cookbook.

8
Ingredients 
Cooking spray
16 oz jar salsa verde, divided
½ cup full fat Greek yogurt
2 cups 2% shredded Mexican blend cheese
2 Tbsp cilantro paste
1 lb chicken, cooked and shredded
8 large whole grain tortillas
¼ cup chopped green onions
Fresh chopped cilantro
How to make it 

Preheat oven to 375° Farenheit.  

Spray a 13x9x2" pan with cooking spray, then spread 1 cup of salsa verde around the prepared pan.

Combine yogurt, 1 cup cheese and 2 Tbsp cilantro paste in a small bowl.  Fold in chicken.
 

Warm tortillas per package directions, and spread ⅛ of the filling mix down the center of each tortilla. Roll up and place seam side down in prepared pan. Repeat until you've got all 8 in the pan.
 

Pour remaining salsa verde over the top of the enchiladas, and spread with spoon or spatula to cover. Bake 15 minutes. 
 

Top with remaining cheese, bake an additional 5-10 minutes, and sprinkle chopped green onions and cilantro over the top. Serve.

Cook Time: 
25
Prep Time: 
10


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How to argue with your girlfriend the right way

10 tips for arguing with your girlfriend that won't destroy your relationship

Sometimes, my boyfriend and I fight. Usually, our fights aren't earth-shattering spats that escalate to the point of a breakup or some malicious deed. We argue about the same things any newly shacked-up couple fights about: laundry, money, or leaving the toilet seat up.

However, when we do argue about one of the above, anything else that may have been brewing under the surface comes to a head and it turns into war. These type of fights always end the same way; someone says something offensive (name calling perhaps?), the other throws an explicative and goes off to stew alone.

Are we dysfunctional when a little bit of nothing turns into a big something? I asked Ian Kerner, Ph.D., sex therapist and relationship counselor and author of She Comes First: The Thinking Man's Guide to Pleasuring a Woman, whether we should put down our fighting gloves and just call it a truce before it turns ugly. Or is it better to stay stubborn throughout the night and patch things up the following day?

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"Strong emotions can hijack our brains and cause us to respond in unproductive ways," says Kerner. For example; when my boyfriend questions why I'm two hours late for dinner, I get defensive. Then he gets defensive that I've gotten defensive about something I should have done (like calling to tell him I was stuck at the office and to eat without me). Then we argue about my tardiness as if it's the end of the world.

Kerner goes on to say that lashing out and blowing up, or avoiding and holding grudges won't help you come to a solution about what you're really fighting about.

I tell Dr. Kerner that whenever I try to muster up the courage to call it a truce and end all the yelling, I'm too stubborn and can't bring myself to apologize. After all, he was partly wrong for making me feel guilty for having to stay at the office late.

[RELATED2]

"Part of the process of arguing with a loved one is being able to see through the other person's eyes," Kerner says. "This way you're not arguing a point, you're trying to argue a solution." Maybe apologizing for my mistake, before immediately trying to stick up for myself, will help him see that I do care about what he's saying.

Of course, sometimes when couples fight, the point of apologizing has come and gone too quickly and each person is knee-deep into proving their side of the story. When this happens, Kerner suggests taking a time-out.

"Letting the other person say what they have to say can sometimes be beneficial," he explains. "When they've finished speaking their mind, take a few minutes to cool down. If you're able to process your thoughts, you can deal with your emotions constructively the next time you speak."

Come to think of it, I never really want to fight when I'm fighting—more often than not, it's a situation blown out of proportion, which can easily be solved if I'd stop for a second to think about what I want to say.

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By the time our argument has come to the final stages, we've said everything that's been getting on our nerves about one another. Now our small problem is not so small anymore and we've headed off to our separate corners to sulk in silence. Is it a good idea to stay stubborn through the night and patch things up the next day?

"Although people consider 'sleeping on it' as a good way to solve a fight, it's always best to deal with a situation as soon as possible," says Kerner. "The memories and feelings will still be fresh and you can really pinpoint what's bothering one another and what's a workable solution for both of you."

Will my boyfriend and I be able to put our stubbornness aside and fight productively? Next time, I'm putting Dr. Kerner's advice to the test. Although, I'm not looking to fight, in any relationship it's always best to communicate about the good, the bad, and the ugly. Fighting the right way can be the key to coming to a positive solution for the both of you.



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How to walk off the pounds

Walking Outside

For some people looking to drop a significant amount of weight, strapping on a pair of running shoes just may not be an option. But that doesn't mean you can't hit the treadmill for a good cardio session anyway. If a run hurts your back too much or you lose your breath too quickly, try burning calories by walking.

Nicki Anderson, president of Reality Fitness and author of Nicki Anderson's Single-Step Weight Loss Solution, tells you how.

Indoors

If you decide to join a gym, commit to walking three to five days per week for 20 minutes per session. Once that's easy, step it up. Think in tens—a 10% increase in the amount of time you're walking or a 10% increase in your incline or speed. To keep from getting bored, set goals. If it normally takes you 20 minutes to cover a mile, aim for 18 minutes in your next session.

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Outdoors

If you'd rather start outside, you should still plan on walking three to five days per week for at least 20 minutes. Begin at your regular pace. When you're ready to go harder, look for a marker (a fire hydrant or a stop sign) 40 yards ahead of you and walk as fast as you can until you hit it. Then return to your regular speed. Repeat every couple of minutes so you can slowly build up your conditioning level. Basically, it's beginner level interval training.

Your goal

Keep walking regularly until you can clear three miles in less than 45 to 60 minutes. Once you can do that, you should be ready to move on to running.

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10 ways to win the war on colds and the flu

Sick Man in Bed

If there's one thing that's inevitable each season, it's a case of the sniffles. There's no bypassing colds and the flu—both are respiratory illnesses caused by viruses, explains Pritish Tosh, M.D., an infectious disease physician at the Mayo Clinic—but there are ways to bolster your body's immune system.

To effectively ward off this season's sicknesses—without holing up in your house—use these preemptive tips.



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