Compelling Review of Creatine Monohydrate for Muscle Building

Creatine monohydrate is one of the most studied dietary supplements on the market today. It has been used for decades by bodybuilders, strength athletes, sports competitors to increase muscular force and power output, increase muscle size and reduce the onset of muscle fatigue during intense physical activity. 

The Science of Creatine

Extensive scientific and anecdotal accounts have confirmed that creatine monohydrate indeed increased muscular size, strength and endurance in those who use it regularly.

Creatine works in the body by increasing intramuscular stores of phosphocreatine and creatine, which increases protein synthesis (muscle building), prevents depletion of adenosine-triphosphate (APT) and helps reduce the breakdown of muscle tissue. 

Additionally, supplemental creatine monohydrate causes a phenomenon called intracellular hydration, which means that cells at the muscular level become super-hydrated with water.  This results in a noticeable and measurable increase in muscle size and girth. 

Creatine monohydrate is sold in powder and capsule form, and it can be used in conjunction with other muscle building supplements such as whey protein powder. 

The most cost-effective way to purchase creatine monohydrate is in flavorless, power form.  Typically, 1-5 grams are taken daily, depending upon the desired result.  

Some manufacturers recommend saturating the body with as much as twenty grams per day for the first week of creatine use. 

The necessity of this “loading phase” has been disputed and it appears that simply ingesting three to five grams of creatine per day from the onset is just as effective in producing the desired effect.

Disregarding the likely unnecessary recommendation to front load creatine and simply taking the maintenance dose from the start will save you money and will not compromise your muscle building results. 

How Creatine Works 

Creatine works by providing the body with the compounds necessary to develop ATP, an enzyme that allows muscles to explosively contract and reduce recovery time.

By continuously supplying the body with creatine, the muscles can handle a greater workload for a longer period of time, resulting in greater muscular strength and endurance and ultimately larger, fuller muscles. 

Those who use a quality creatine monohydrate powder supplement (affiliate link) will typically notice results within two weeks of starting its use. Bodyweight may rapidly increase, but keep in mind that the weight gain is that of intracellular water. 

This occurrence is one of the primary reasons why muscles appear fuller and bigger in a short period of time. 

Creatine is primarily stored within muscle tissue and is also found in small quantities in the kidneys, liver, and brain.  It should be noted that creatine can be ingested by consuming animal-based foods, particularly beef. 

For further understanding, creatine is an amino acid derivative that is found in the skeletal muscle tissue of humans and animals. 

Very small quantities of creatine are synthesized within the human body, primarily by the kidneys, pancreas, and liver, however the majority of the creatine that exists within muscle cells is ingested through the consumption of meat and dietary supplements. 

The supplementation of creatine, in the form of creatine monohydrate, results in enhanced availabilities of adenosine triphosphate (ATP) which is required for explosive, intense muscle fiber contraction.  

As stated previously, supersaturating muscle cells with creatine promotes a phenomenon called intracellular hydration, which facilitates the rapid absorption of water and nutrients into muscle cells, thus resulting in increased muscle size and thickness, and potentially reduced recovery time between intense workouts.    

But consider that for a person to consume five grams of creatine, approximately one kilogram, or 2.2 pounds, of beef would have to be consumed.  It is generally much easier and healthier to use a creatine supplement to achieve the desired dose.  

Why Creatine May Be Worth Buying

Creatine monohydrate supplements are inexpensive and readily available at most nutritional supplement retailers and online distributors such as Amazon.

It should be emphasized that, unlike many other supplements on the market, creatine monohydrate has been shown to increase athletic performance and muscularity in its users with few negative side effects and has been proven safe for long term use.

One of the most attractive qualities of regular use of creatine is the rapid appearance and development of full muscle bellies.

There is no shortage of nutritional supplement manufactures that produce an array of often overpriced muscle building supplements that claim to defy science and human genetics to provide their users with rapid, awe inspiring muscle growth. 

However, the efficacy of most of these products is dubious at best, often leaving the user’s body unchanged and their wallet empty. 

Scientific Evidence of Efficacy

Scientific research is abundant and anecdotal evidence supports and proves the ergogenic and muscle building effects of creatine supplementation:

William N. Taylor, M.D., reports that “creatine is associated with enhanced strength and muscle mass in strength-training programs.  It is believed creatine use enables athletes to increase their workout quality and quantity, which, in turn, sends a stronger stimulus to the skeletal muscle cell’s genetic machinery.” 

 Life Extension Media published that “the most stable and cost-effective form sold today is creatine monohydrate.  It is one of the few supplements available that has legitimate research studies backing its benefits.” 

Life Extension Media published and cited sources stating that creatine is “associated with weight gain and improved nitrogen balance, and it has been shown to increase endurance, strength and stamina.” 

Dr. Frederick D. Hatfield, Ph.D., published that “more creatine in the muscle seems to increase the amount of water taken into the cells; this will only increase the volume of the cell but seems to be involved in triggering an increase in protein/muscle production.”

Shopping for Creatine Supplements 

While it can be concluded that creatine supplementation has been proven effective for muscle mass and strength gains, caution must be exercised when shopping for creatine supplements. 

Consumers are advised to seek creatine monohydrate supplements that are “pharmaceutical grade,” meaning the ingredients are 99% pure with no additives or fillers. 

Remember that nothing in nature is 100% pure, so supplement manufacturers that claim that their creatine product is 100% pure should be met with skepticism. 

Although I’m not a registered dietician or professionally qualified to recommend nutritional supplements, I always recommend thorough and diligent research of supplements and manufactures so that consumers can make an educated decision on what supplements may be most appropriate for their goals and desired outcomes.  

Often, the best resource for creatine related research is the supplement manufactures and distributors themselves. 

By visiting supplement and fitness-related websites, the consumer can gain a varied perspective and obtain vast information regarding the various creatine supplements available. 

Many online retailers offer quality creatine supplements and can be a good resource for creatine research.  Also, as with any other investment, when it comes to cost and price comparison, it pays to shop around.  

Where to Get Your Creatine Monohydrate

You can get high quality, reasonably priced pharmaceutical grade creatine monohydrate here. If you make a purchase using the Amazon link I’ve provided, I may receive a small monetary commission. 

Also Read

The Science of Building Big Arms: A How-To Guide

What Are Considered Big Arms?

What Are Considered Big Forearms?

References

Smith SA, Montain SJ, Zientara GP, Fielding RA. Use of phosphocreatine kinetics to determine the influence of creatine on muscle mitochondrial respiration: an in vivo 31P-MRS study of oral creatine ingestion. J Appl Physiol. 2004 Jun;96(6):2288-92.

William N. Taylor, M.D.  Anabolic Steroids and the Athlete, Second Edition.  Published 2002 McFarland & Company, Inc., Publishers. pp 239-243. 

Brose A, Parise G, Tarnopolsky MA. Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults. J Gerontol A Biol Sci Med Sci. 2003 Jan;58(1):11-9.

Photo Credits

Cover photo by HowToGym on Unsplash

Pull Up photo by Edgar Chaparro on Unsplash

Amazon photo by Edgar Chaparro on Unsplash

How to Save Money, Time and Energy on a Home Gym

Being an enthusiast of all things muscle, one of the most frequent topics of conversation among my friends and coworkers is working out and resistance training. 

Those who know me best are aware of the gym that I built in my home’s two car garage several years ago. 

I am frequently asked if the monetary investment was worth it, if I work out as often as I had originally intended and if I am able to get as good a workout with my home gym equipment as I had in a commercial gym.

Below I will discuss the pros and cons of having a home gym, the worth of the financial investment a definitive answer to the question “It is worth it."

TLDR (Too Long Didn't Read): My Amazon Powertec home workout equipment recommendation page.

Background

First, I’ll give you a little background.  Like most of my readers, I have been lifting weights and exercising regularly in some form or fashion since I was a teenager.  

My first love was bodybuilding.  Admittedly, my desire to increase my muscularity and definition was greatly influenced by my desire to attract those of the opposite gender, which in my case were females.

I learned very early on that incorporation of squats and deadlifts into my workout program was of utmost importance in my quest for aesthetic muscle.  As my body grew, I became increasingly passionate about muscle building and decided to devote every free moment to bodybuilding research and planning. 

It wasn’t long before I became a certified personal trainer and later spent many years helping others achieve their fitness goals.  Ultimately, I held a middle management position at a major commercial gym and had the authority to select and purchase exercise equipment and accessories. I also consult a major police department on the design and layout of their fitness center and fitness and wellness program.

Through the training and experience I gained from my years in the fitness industry and the 15 years as a competitive powerlifter and strength coach, I learned a great deal about the quality and effectiveness of most of the workout and exercise equipment that is on the market. 

I used this expertise to build my dream gym in my home’s two car garage.  The gym is complete with a power cage with dip and chin stations, lat pull-down tower with high and low cables, Texas Power Bar, Jump Stretch bands, chains, various cable attachments and nearly one thousand pounds worth of Olympic plates. 

I put a lot of thought, time and research in developing my gym.  First, I had to purchase my equipment from a manufacturer with sturdy, reliable equipment that backed their products with a warranty. 

The power cage had to accommodate and withstand heavy loads and it had to have the ability to be secured to the floor and not rock when hundreds of pounds of iron are thrown on the rack after a set of squats. 

Additionally, the holes that accommodate the safety bars had to be in fairly small increments for optimal height selection for floor presses, lock outs and rack pulls. 

Second, I had to consider cost consistent with quality.  I knew from my years in gym management that gym equipment manufacturers often rely on their brand name to establish their prices.  

I needed a reputable company that produced quality equipment at an affordable price.  I conducted a cost/benefit analysis and determined a price range that I was comfortable with.  Below is an example of the formula that I used:

(G) Commercial Gym Membership = $55 per month

(F) Fuel and Vehicle Mileage Travelling to Commercial Gym = $40 per month

(T) Tolls on Route to Commercial Gym = $16 per month

G+F+T = $111 per month x 12 months = $1,332

I was spending $1,332 per year on average traveling to my commercial gym and maintaining my membership.  I considered the fact that I generally only used their power cage, bench and dumbbells therefore the benefit of various types of equipment really didn’t weigh much into my decision making process. 

At the time, I expected that I would still be a muscle devotee for at least five more years (likely many, many more) but for the purposes of my calculation I used five years in my calculation.  The result looked something like this:

$1,332 per year x 5 years = $6,660

I was likely to spend well over $6000 over the next five years maintaining my gym membership and travelling to work out five times per week. 

I felt that calculation alone justified investing in a home gym.  I was confident that I could purchase high quality gym equipment for less than that.

Cost

For me, the most important component to my home gym was a power cage, also called a power rack.  If I could do no other exercise, I knew I needed to squat.  

Having my own heavy duty power cage would allow me to squat and perform other big movements like bench presses and shoulder presses.  So, my research began with and centered on a power cage. 

I determined that the prices of power cages ranged in price from about $400 to over $1000.  I was instantly able to spot those that were of inferior quality by the slender uprights and inadequate width and depth.  

Some of the higher quality power racks were built for heavy commercial gym use, something that I did not require as only a few people would regularly use my equipment. 

After hours of Internet research, phone calls to equipment dealers and professional contacts and price comparison analysis, I settled on a sturdy power cage built for light commercial gym use.

The best, lowest price workout equipment was developed and manufactured with enough strength and durability to accommodate constant use at a commercial gym with limited traffic and use. 

Now, I’m a big guy who needs some room to maneuver.  I settled on a Powertec power rack $900 and could be delivered with no charge for shipping. 

As an added benefit, the power cage came with a chin and dip station, which eliminated the necessity, and cost, of have to purchase them separately.

Of course, to get the most out of my power rack, I would need to shop for a quality bench, preferably with the ability to adjust to different degrees of incline.  My bench needed to be wide and sturdy and have enough stability to prevent me from falling over when performing heavy bench presses. 

My search for a bench was almost as extensive as my power cage search.  I again found a pretty wide price range for adjustable benches.  

They were generally priced between $100 and $400 and varied in quality. After extensive research, I came full circle and settled on a Powertec utility bench.  Not only did it meet all of my preferences, the bench was designed for special Powertec attachments for a preacher curl bench, leg extension, leg curl and my favorite - a weighted dip attachment. 

In the end, I paid about three hundred bucks for my bench, not including any attachments.

Of course I needed a bar and plate weights so first I purchased a specialty Olympic barbell.  

I did some shopping around and ended up buying two 300 lb. Olympic sets to start.  That gave me a total of three bars and, after adding a couple hundred extra pounds worth of plate weights, nearly 1000 pounds of iron to throw around. 

These are the basics.  Over the years I’ve purchased attachments for my Powertec utility bench and other implements, but the above equipment was enough to keep me content and allowed me to confidently perform my favorite movements including:

•  Heavy Squats
• Heavy Rack Pulls
• Heavy Bench Presses
• Heavy Overhead Presses
• Chin Ups
• Dips
• Floor Presses
• Pin Presses
• Squat Lockout 
• Heavy Shrugs
• Heavy Rows

My initial cost to build a gym in my home’s two car garage = $2,300.

Cons

Assembly- Although the assembly instructions included in the equipment packaging was simple and easy to understand, it took the better part of an afternoon putting together the power cage and utility bench. 

The reason I list this as a con is because I was eager to get started with my new equipment and by the time I put it together I did not have time to use it due to a scheduled obligation. 

Space Requirements – I have a fairly large two car garage.  While I am still able to park my two full-sized sedans inside, there is no extra room.  The vehicles must be removed for me to use the equipment. 

Pros

Cost – My initial cost for my gym was approximately the same as two years’ worth of my gym membership and travel expenses.  I broke even on my investment three years sooner than I had originally anticipated. 

Time – I have saved about three hours per week by working out in my home gym.  I no longer have to pack my gym bag, drive to the gym and go through the check in process when I arrive. I have almost no excuse to miss a workout.

This point alone has prevented me from missing a lot  of workouts over the years that I may have missed otherwise due to no motivation to exercise, time or slight fatigue. 

Convenience – I can lift whenever I want, for as much time as I want.  There have been many occasions when I’ve woken up in the middle of the night, walked into the garage and banged out a couple quick sets, as long as the cars weren’t parked in the way.

I am also able to get some chores done between sets on days that don’t require my complete concentration in the gym. 

Lack of Distractions – My biggest gripe with commercial gyms are all of the distractions.  I do not like to talk to anyone except my partner while I am lifting.  The music is usually terrible and there is invariably someone curling in the squat rack.  In my home gym I don’t have to talk to anyone, I can select the music that I like and I don't have to wait for machines to be available. 

Is It Worth It?

Yes, without a doubt.  The benefit of cost, time savings, convenience and ability to manage time more efficiently are the primary reasons that I confidently make this statement. 

I can also tell you that my equipment has not become “an expensive clothes hanger” and I still use it regularly.  I am able to move big weight like I did in the commercial gym and perform as well, or better, in my home gym. 

Recommendation

Having used and been extremely satisfied with my Powertec power rack and Powertec utility bench, I felt compelled to write this article. 

I have been endorsing these two products for a long time to friends and family members.  I have used dozens of power racks and weight benches over my lifting career and these two pieces rank among the best.  They are the foundation of my home gym and I continue to add accessories and attachments which add to their benefit.

These pieces of equipment and other affordable home gym equipment is available from Powertec on Amazon.com, which provides fast, easy processing of orders. 

In the interest of full disclosure, if you purchase these pieces of equipment or anything else using the links I’ve included on this page, I may receive a monetary commission.  Therefore, I would greatly appreciate it if, and when, you decide to make this investment that you use the links included on this page. 

Also Read:
Fitness Reality Gym Plate Weight Rack Recommendation

7 Reasons Not to Skip Today's Workout

Simple Fat Loss Strategies for Improved Health, Appearance and Longevity

Fitness Reality Gym Plate Weight Rack Recommendation

Home gyms, personal training studios and small commercial gyms are being used more often by more people. Problem is that some people who perform resistance training exercises do not understand proper gym etiquette. 

Weights Need to Be Racked

What I’ve seen a lot over the years is weights (especially plate weights) are not being placed on racks when they are not being used. Plate weights are often leaned against gym walls and machines, which is unsafe and causes unnecessary wear-and-tear. 

Also, without enough plate weight racks, the weights are sometimes left on machines and bars after use. This practice is violates standard gym etiquette and is unfair to others who have to unload the weights when they want to use the equipment. The risk of injury is increased when heavy plates have to be unloaded by some by fellow gymgoers.   

Solution 

A simple solution to this problem is the addition of quality plate weight racks in personal training studios, home gyms or small fitness centers. One or more of the best plate weight racks can could be placed in exercise areas to help avoid this problem. 

I’ve done extensive research and I’ve found the best plate weight rack that meets this need and is reasonably priced. 

Weight Rack Benefits and Recommendation

The product is a Fitness Reality Olympic plate weight rack and bar holder (Amazon affiliate link) and I've placed two of these racks in the fitness center that I manage. 

Some of the most beneficial features of this high quality plate weight rack are:

• Holds eight 45-pound plates
• Holds eight 25-pound plates
• Holds ten 5 and 10-pound plates
• Holds two full size Olympic bars

Most other fitness product brands' racks hold fewer plate weights and do not have the option to safely secure Olympic bars. With gym floor space at a premium, adding one or more of the Fitness Realty Olympic weight trees/plate racks is a logical choice. 

Where to Buy Your Rack

The cost is very reasonable and the Fitness Reality plate weight racks are available here at Amazon (affiliate link). Even though I may receive a small monetary commission if you purchase the rack from the link in this post, I strongly recommend this sturdy Olympic plate weight rack from Fitness Reality. 

If you have a home gym or own or manage a small fitness center or personal training studio, take a look at the Fitness Reality Olympic plate weight racks and bar holder combo. 

*Please note that if you make a purchase using any of the Amazon affiliate links in this post, I may receive a monetary commission.

Also Read:

Discover the Ultimate Sturdy Home Rowing Machine: Your Path to Weightloss Success

Seven Reasons Not to Skip Today's Workout

Fitbit Alta: A Compelling Review

Four Quick Ways to Look Bigger and More Muscular

The key to making the muscles of the body look bigger and more muscular is by creating an optical illusion by choosing the right clothes, hair style and tanning product.  Here are few of the best tips to make your body look bigger and more jacked.

Wear a Stylish Muscle Shirt

The COOFANDY Muscle Shirt ranks among the best clothes to make you look bigger and more muscular for a number of reasons.  

As I explained in the article Six Tips to Make Your Arms Look Bigger Instantly shirts that make your arms look bigger have the following features:

• They have tight sleeves
• They give the illusion of large upper body muscles
• They give the illusion of a small waist
• They are tapered

I’ve identified the best shirts to make the arms look bigger and more muscular in this article.

Shirts with tight sleeves that make your biceps and triceps look muscular remain a popular choice for those who wish to make their body look bigger in a short period of time. 

Get a Real-Looking Artificial Tan

As I explained in the article Look Bigger and More Muscular: Get a Tan, a nice, even tan makes the body look leaner and more muscular.  However, getting a real tan is dangerous and can take months to achieve. 

By using a product such as Bondi Sands Liquid Gold Self Tanning Foam (affiliate link) you can achieve a very real-looking tan to look bigger, leaner and more muscular instantly. I personally prefer this Bondi Sands tanning foam over other self-tanning products on the market. The color looks like a real tan and it gradually fades with regular showering over a few days. 

The Bondi Sands product does not leave blotches, discoloration on clothes and doesn't have an odor. 

Wear Boot-Cut Jeans

The key to looking bigger and more muscular is to accentuate your muscle groups by strategically selecting your clothing.  Boot cuts jeans fit snug against the thighs to show off the muscles of the quadriceps and hamstrings while providing a loose, comfortable fit around the waist and rear end. 

Also, the flared bottoms creates the illusion of large, muscular thighs without hugging the calves. 

Get a Short Haircut

This simple recommendation simply involves getting a short haircut.  The optical illusion that a tight haircut creates makes the muscles of the arms and upper body appear large and jacked.  Simply getting a short haircut can make you look dramatically more muscular and buff. 

Check out custom muscle building coaching plans for personalized diet, workout and lifestyle guidance for optimum results. 

Also Read

How to Get Compliments in the Gym: 7 Strategies That Really Work

How to Make Your Biceps Look Bigger: Arm Blaster Review

Does the Arm Blaster work to build big biceps? 

Well, the Arm Blaster is excruciatingly effective at building full, large biceps that make the entire arm look bigger.

“What you focus on grows” is a popular inspirational quote that is repeated in business seminars, sales meetings and self-help groups.  

This statement can be applied to bodybuilding, specifically building big biceps. 

It is quite literally the definition of the "Specificity Principle" as described in Renaissance Periodization's Scientific Principles of Hypertrophy Training 

This book is the most comprehensive text on developing the best muscle building programs that I have read to date. 

Look inside and preview the text here at Amazon.

Making the biceps look bigger is not just a matter of creating an optical illusion by getting a tan, shaving your arms or getting a tight haircut; it’s about actually making them bigger. 

Logic would dictate that all you have to do is few sets of curls here and there and your bicep will become bigger and stronger. 

In reality it takes a little more planning than haphazardly doing the so-called best exercises for biceps mass and size.  You have to identify what part of the upper arm you really need to look full and well developed in order to make your arms look bigger.  

The biceps are made of two separate muscles that connect at the elbow on the underside of the arm.  In order to make your entire upper arm jacked, you must perform big, compound pushing and pulling movements and isolation exercises for each of the muscles that makes up the entire biceps and triceps complex.  

Small Biceps Syndrome

However, in order to create an illusion that your biceps are bigger than they actually are, you must take the right approach to building them. 

If you have already built a decent set of arms and wear short sleeved shirts a lot, you may not be satisfied with how your arms look.  Sure they may be big based on their measurement, but the biceps just look flat and small at the bottom near the elbow. 

Never fear! There is a simple remedy to the problem of small lower biceps.  You simply need to focus on performing biceps isolation exercises through a full range of motion, paying special attention to the first half of the movement. 

Far too often we chase big, muscular biceps by doing heavy curls through a short range of motion or cheating at the bottom of the movement. 

Heavy curls certainly have their place in an overall workout program to build big biceps but you will be limited on the amount of stimulus you can put on the biceps near their insertion point at the bottom.

To fully develop the lower portion of the biceps and build the size, strength and integrity of the connective tissue, controlled, continuous tension exercises that focus on the first portion of the curl must be performed. 

Two of the most effective exercises for rapidly developing the lower portion of the biceps to make the arms look bigger are preacher curls and Arm Blaster curls. 

Preacher Curls

Preacher curls are performed on a preacher bench or other flat padded surface that the backs of the upper arms rest against while performing curls.  Preacher curls can be done using a barbell, EZ curl bar or dumbbells. 

Preacher curls are properly executed by beginning each repetition from a position where the arms are fully extended and a stretch can be felt in the biceps muscles. 

The weight is then curled up to where the biceps muscles are fully contracted then lowered to the starting position.  Each repetition should be performed beginning with fully extended arms to a position where the biceps are fully contracted. 

For the best results in developing the lower biceps area, the weight should be controlled through the entire range of motion with extra emphasis on the negative portion of the movement.  The backs of the arms should remain in contact with the bench at all times and the weight should never be swung or cheated up.

The problem with preacher curls is that it is easy to cheat when the set becomes challenging and when the lactic acid burn sets in it takes an incredible amount of determination to fully extend the arms, the most important part of the exercise. 

Also, many gyms do not have free weight preacher curl benches and members are required to improvise by using other devices that my not yield the most desired results.  Free weight preacher benches that are found in gyms are sometimes unavailable or are used too often by others. 

This can prevent you from reaping all of the benefits of preacher curls as it’s best to perform several sets in rapid succession. 

For the best results, three to four sets of 10 to 15 repetitions should be completed through a full range of motion with a moderate weight and no longer than 60 seconds between sets.  Because the biceps are a relatively small muscle group, preacher curls can be performed several times per week.  For best results they should be done every other day. 

Arm Blaster Curls

Arm Blaster curls are performed by using a unique device that helped Arnold Schwarzenegger build his world famous, mind-blowing biceps. 

The Arm Blaster is a small, inexpensive, lightweight device that helps you perform preacher-like curls and build full, well developed biceps quickly.

The Arm Blaster is designed to help you keep your arms tight against your body while doing standing curls.  The barbell curl is perhaps the best exercise for building overall thickness, density and biceps muscle size.

The Arm Blaster allows you to take advantage of the powerful muscle building aspects of the barbell curl while keeping your arms in a position that will cause explosive muscle growth at the bottom of the biceps where they are most visible. 

Arm Blaster curls will help develop that thick, full look of the biceps just above the forearm.  When you wear a short sleeved shirt there will be no question that you possess a huge set of jacked biceps.

If you have small, slender lower biceps it doesn’t matter what their measurements are or how big they look under your shirt.  You need to have big, thick, full lower biceps to give the appearance of huge arms. 

My opinion is that Arm Blaster curls are far superior to any other exercise, even preacher curls, for making the biceps look bigger and developing large, muscular arms. 

The Arm Blaster is incredibly inexpensive, lightweight and small enough to fit in any gym bag.  Arm Blaster curls can be performed at home, in a commercial gym, at work or anywhere you can perform a curling movement.   

Arm Blaster curls are so effective at creating the much sought after appearance of big, muscular biceps that they should not be left out of any arm building workout program.  To do so would limit the awesome growth potential that Arm Blaster curls provide and reduce the opportunity to make the biceps look bigger and more muscular quickly.

Get your Arm Blaster using my Amazon affiliate link here.

Check out Renaissance Periodization's Scientific Principles of Hypertrophy Training here. 

*Please note that if you make a purchase using any of the affiliate links included in this post, I may receive a monetary commission.

Also Read:

Six Tips to Make Your Arms Look Bigger Instantly

The Best Shirts to Buy to Make the Arms Look Bigger

What Are Considered Big Arms?

Look Bigger and More Muscular: Get a Tan

The sunless tanning foam described in this review, available here at Amazon, provides the best, most natural looking tan to make the body look leaner and more muscular.

The most reliable way to build a lean, muscular physique is by adhering to a sound nutritional program and the most effective, science-based resistance training program that is specifically designed to enhance the size, thickness and density of muscle fibers.  

A long-term approach must be taken and realistic, time-oriented goals must be established to ensure that consistent progress is made toward a large, muscular body. 

For the hardcore muscle enthusiast, the above essential components of a bodybuilding lifestyle are a given.  However, sometimes it seems that muscle gains and fat loss is painfully slow. 

It can be hard to remain motivated and disciplined to engage in regular, intense workouts when progress seems to slow.  Sometimes all that is needed a just a little bit of evidence that the muscular system is responding to the gut-busting, all-out workouts and strict diet regimen.

Have you ever experienced your bodybuilding motivation level skyrocket when you noticed a vein in your upper arm that you’ve never seen or how your trapezius muscles look so full and developed that you can’t wait to get into the gym for another intense weight training session? 

That indication of fat burning and muscle hypertrophy has triggered something in your brain that reignites the desire to hit the weight room hard and build a leaner, more muscular body. 

It is possible to experience that renewed motivation through a simple technique that is guaranteed to make you look bigger and more muscular instantly. 

As I explained in the article Six Tips to Make Your Arms Look Bigger Instantly, a few tried-and-true strategies can be used to make the arms of the biceps and triceps look bigger.  One of the most sure-fire ways to make your arm muscles look bigger, along with the muscles of the chest, shoulders and back, is to create the illusion of a leaner body. 

A leaner body, with minimal amounts of fat tissue, creates an illusion that makes muscles look bigger than they actually are.

Professional bodybuilders with massively developed muscles use competition tan products to appear full and muscular under bright lights on the competition stage. 

Recreational bodybuilders and fitness enthusiasts can take a lesson from competitive bodybuilders.  

While it is not necessary to artificially darken the color of the skin to drastic levels, applying a high quality self-tanning foam to the skin can instantly make the body look leaner and the muscles bigger and more developed. 

An Internet search for the best tanning products to make muscles look bigger will result in dozens of listings promoting self-tanning creams and lotions that will make the skin look naturally tan. 

While many legitimate online retailers sell tanning creams, consideration should be given to a few factors that will help you determine which self-tanning lotions are best to make the muscles of the arms, chest and shoulders bigger and more muscular.

The best tanning products will:

• Be natural looking
• Be odorless or have a pleasant fragrance
• Will last for several days
• Will not stain clothing or bedding

Sometimes an exhaustive search must be conducted to find out which self-tanners have the best reviews and which have the lowest prices.  

As with most personal beauty products, cheaper is not better when it comes to artificial tanning products.  Great consideration must be given to consumer ratings of skin tanning products as they are usually the best indication of value, appearance and price.  

After composing the article Six Tips to Make Your Arms Look Bigger Instantly, I conducted extensive research into the best skin tanning product for making the muscles look bigger and leaner. 

After reviewing prices, consumer reviews, ingredients and safety of numerous self-tanning products, I’ve determined that the best, most realistic looking, reasonably priced tanning product is Bondi Sands Liquid Gold Self Tanning Foam.

I personally prefer this Bondi Sands tanning foam over other self-tanning products on the market. The color looks like a real tan and it gradually fades with regular showering over a few days. 

Rather than exposing yourself to harmful sun radiation and tanning beds, consider purchasing a high quality sunless tanning foam like Bondi Sands Liquid Gold Self Tanning Foam.  It’s inexpensive, safe and natural-looking.

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The Best Shirts to Buy to Make the Arms Look Bigger