The best exercises to work your arms without weights are:

• chin-ups

• pull-ups

• tricep dips

• push-ups

It is possible to get a great workout without weights using the exercises above. They are great for building muscle definition and some size. The problem with un-weighted exercises for building mass is that the only way you can increase the intensity is by increasing the reps. The best way to increase muscle mass and size is by lifting progressively heavier weights for relatively low repetitions. Gaining muscle mass is all about progressive resistance. This forces your muscles to adapt to a progressively increased intensity(weight) by making the muscle grow larger to handle the larger load. I use the above exercises when I’m on vacation or not able to get to a gym. They’re also great muscle confusion exercises that can get you out of a plateau or to just change things up.

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Creatine is one of the only supplements on the market that actually works and can help increase both size and strength. Creatine is manufactured by the body from the amino acids L-arginine, glycine, and L-methionine mainly in the liver and kidneys. The recommended dose is between 5 and 10 grams for weight training athletes. It should be taken with a drink that is sugar sweetened. The sugar causes an insulin spike and the creatine is absorbed into the cells much more rapidly. I usually take it with warm tea and sugar. The warm liquid helps fully dissolve the creatine. If you use a cold drink like gatorade or fruit punch you’ll notice the creatine at the bottom of the glass even after a minute of stirring. The next question is whether to do a loading phase or just take the 5 grams from the start. The loading phase consists of taking 20 grams daily broken up into (4)  5 gram doses spread throughout the day for 5 days.  After the loading phase a 5 gram maintenance dose is taken. The benefit to loading is that the creatine levels in the body are elevated faster. I’ve heard advice on both sides of the fence, but I’ve always loaded when starting a Creatine phase and I’ve always had incredible results. The most important decision you have to make regarding creatine is which brand and manufacturer. Not all creatine is created equal and by choosing the wrong brand you could end up with chemical impurities such as Dihydrotriazine, Dicyandiamide, Creatinine and Sodium. This is especially true of those brands manufatured in China. For this reason I recommend only buying micronized German Creatine manufactured in Germany.

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