Here’s the best route to bigger biceps this four-week, six-move supersets workout. So it’s bigger biceps you’re after, eh? There are plenty of fine biceps exercises to try the next time you’re in the gym, but if you’re serious it’s worth adopting a more structured approach. This routine involves superset pairs, which you can substitute for your current biceps plan. Superset Biceps Workout The plan is simple: it’s a six-move workout made up of three supersets. Do the moves in order, sticking to the sets, reps, tempo and rest periods. Do it twice a week for four weeks, aiming to increase the weights you’re lifting every second session. This will consistently keep your biceps muscles out of their comfort zone and expose them to an ever-increasing workload, which is the key to impressive muscle mass gains. The best bit – aside from building bigger biceps – is that you simply…

If you’re struggling to reach your target protein intake, try these five tips. Whether you want to build more lean muscle mass or strip away unwanted body fat, you need to eat protein– it’ll keep you feeling full, help your body add muscle quickly and free up fat stores for fuel. Here are five ways to increase your daily intake so you can make big changes to your body – fast 1. Eat bigger breakfasts Ending your overnight fast with a high-protein breakfast will start your day as you mean to go on and help you hit your daily protein target. Aim for around 35g of protein for breakfast (three eggs and two rashers of lean bacon) because research from the University of Missouri found this improves appetite control and reduces snacking. 2. Start snacking smarter It goes without saying that your midday meal should be high in lean, good-quality protein:…

They’re made in the kitchen – but they’re revealed by training smart. Abs Workout Tips Use isometrics “If your abs are constantly in a contracted position it can pull your body into bad posture – so it’s important to strengthen them but in an elongated position,” says Ben Scott, a former professional cricketer turned performance and fat loss specialist. “Planks and other similar holds are ideal, but don’t just hold for as long as you can because your technique will give up way before you do. Short holds, done correctly, are much more effective.” Don’t just hip flex “The old sit-up with someone holding your feet the ground is dead,” says Scott. “It distorts your hip tilt and you’ll end up using your hip flexors to actually do the move, over-activating a muscle that is shortened anyway. Most people know not to do sit-ups for abs, but watch for the…