Muscle size increases when a person continually challenges the muscles to deal with higher levels of resistance or weight. This process is known as muscle hypertrophy.
Muscle hypertrophy occurs when the fibers of the muscles sustain damage or injury. The body repairs damaged fibers by fusing them, which increases the mass and size of the muscles.
Certain hormones, includingtestosterone, human growth hormone, andinsulin growth factor, also play a role in muscle growth and repair.
These hormones work by:
improving how the body processes proteins
inhibiting the breakdown of protein
activating satellite cells, which are a type of stem cellthat plays a role in muscle development
stimulating anabolic hormones, which promote muscle growth and protein synthesis
enhancing tissue growth
Strength and resistance training can help the body:
release growth hormone from the pituitary gland
stimulate testosterone release
improve the sensitivity of the muscles to testosterone
Do males and females grow muscle differently?
Avariety of factors— including genetics and the levels of estrogenand testosterone in the body — can affect how rapidly a person can develop muscle.
Regardless of biological sex, muscle grows at different rates for people with different body types.
Both males and females can have the following body shapes, and each requires a different approach to muscle building:
Mesomorphic:People with this body type tend to be muscular and generally build muscle mass far more quickly than people with other body types.
Ectomorphic:This term describes a slim or straight frame. Ectomorphs have a lower chance of building muscle mass but can increase their strength through resistance training.
Endomorphic:This body type is more rounded or curvy. People with an endomorphic body can build muscle most effectively through strength training.
Building Muscle Through Excersize
People build muscle at different rates depending on their age, sex, and genetics, but muscle development significantly increases if exercise is:
consistent
challenging
long-term
People also achieve the best results when they follow exercise with enough rest.
The best type of exercise to build muscle is strength training, although cardiovascular activity can also provide benefits.
Strength training
It takes several weeks or months of consistent activity and exercise before muscle changes become visible.
Adults should engage in muscle-strengthening exercises that involve all major muscle groups at least twice weekly.
Examples of strength training activities include:
lifting free weights
using stationary weight machines
resistance band activities
body Weight exercises, such as pushups and squats
strength training classes that incorporate some or all of the above activities
Cardiovascular activity
Also known as aerobic activity or simply “cardio,” cardiovascular exercise benefits a person’s heart and respiratory system.
Cardio is vital for overall health. Current guidelines recommend that adults participate in at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity physical activity each week.
While some people believe that aerobic exercise does not help build muscle, recent research disagrees. Regular cardio can support muscle growth and function. It also increases overall fitness levels, which may help reduce the risk of injury.
For optimal muscle building, I suggest that people carry out aerobic exercise:
at 70–80% of their heart rate reserve, which a person can calculate by subtracting their resting heart rate from their maximum heart rate
Rest plays an integral part in building muscle. By not letting each of the muscle groups rest, a person will reduce their ability to repair. Insufficient rest also slows fitness progression and increases the risk of injury.
giving each muscle group, a complete 48 hours of rest will repair from the muscle tissue from the intense training session given to the muscle group.
Getting enough sleep is also important for the process of muscle growth. not getting enough sleep will decreases protein synthesis, contributes to the loss of muscle mass, and inhibits muscle recovery.
Here Is My Ultimate Workout, 9 Day Routine For Mass
Every Workout will be started with at least 6 Minutes of stair master or treadmill.
Also any Upper body part pushing or pulling will be started with attention to warming up rotator cuffs ( 2 sets of 20 rotations, forward and back wards move arms like a windmill)
Also No Cardio on Leg Day
Everything is to be done heavy as possible, granted you've warmed up appropriately and you are not in dedicated to use weights to warm up ,if you don't want to.
Position yourself perpendicular to a bench with only your shoulders on it. Cup both hands around the end of the dumbbell, gripping the bar in the crook of your thumb. Maneuver the dumbbell to your rib cage and press it overhead.
Lower it behind your head in an arc, breathing in deeply as you do. Dip your hips and pull the dumbbell back up, exhaling forcefully.
Narrow Grip Cable Lat Pulldown
4 Sets 12 Reps
Wide Grip Cable Lat Pulldown
2 Sets 12 Reps
Sit on a bench facing an adjustable cable machine with a lat pulldown bar positioned on a high setting. With your back straight, grab the bar with an overhand grip, your arms fully extended and your hands about twice shoulder-width apart.
Pull your shoulder blades down and back, bringing the bar to your chest. Pause, and then return to the starting position.
Barbell Bent Over Row
3 Sets 12 Reps
Stand with feet shoulder-width apart. Grab barbell with an underhand grip just wider than shoulder-width apart. Let the bar hang straight down from your shoulders. Keeping your lower back naturally arched and shoulders back, bend at your hips and knees, and lower your torso until it is almost parallel to the floor.
Without moving your torso, pull the bar to your upper abs. Keep elbows tight to sides and squeeze shoulder blades together. Pause, then slowly lower the bar back to the starting position.
Hammer Strength Machine Row
3 Sets 20 Reps ( drop set if you have too, but make sure you get your 20 reps in ech set. Start heavy, then pull weight if need be, no breaks in-between pulling wight off. go straight to work, keep that burn but get all your reps in each set)
Conventional Deadlifts
4 Sets 12-20 reps (The 4th set will be the only set for 20 reps. " again drop set if you have to, but make sure to get 20 reps, stay in that burning zone. Don't ego Lift"
Here’s how to Deadlift with proper form:
Stand with your mid-foot under the barbell
Bend over and grab the bar with a shoulder-width grip
Bend your knees until your shins touch the bar
Lift your chest up and straighten your lower back
Take a big breath, hold it, and stand up with the weight
DAY 2 :Cardio 1 hr workout
"Think of Cardio Days as your rest day. You are giving your major muscle groups time to recover, and working on your cardio vascular system. I personally like to do the stair master for 25 Minutes then 30 minutes of abs and 30 minutes of calves. "
DAY 3 : Chest 1.5 hr workout
Peck Deck Machine
3 Sets 12 -20 Reps
(20 reps will be done on your last set)
How To Do The Pec-Deck Flye
Adjust the seat of the pec-deck machine so that your upper arms are in line with your shoulders or slightly below. Sit firmly against the back support pad and place your forearms against the resistance pads on either side, Your entire forearm and elbow should rest against each pad as you grasp the hand grips.
Place your feet flat on the floor about shoulder-width apart, your knees flexed about 90 degrees.
Inhale and hold your breath as you push against the pads to move them toward each other in front of you; exhale once you pass the sticking point of the movement.
In the end position, push hard and hold for 1-2 seconds to achieve a strong contraction.
Relax your pecs slightly and return to the x initial position. Keep the return movement under control at all times until your elbows are in line with your shoulders
As you reach the start position, stop and reverse directions. Repeat for reps
Incline Bar-Bell Bench Press
4 Sets 12 Reps "as always go heavy and drop set, but make sure you get your reps"
How To Do The Incline Bench Press
Lie on an incline bench set at approximately a 30-45-degree angle. Spread your legs slightly with your feet flat on the floor to maintain balance. Your hips,shouldersand head should be resting on the bench.
Grasp a racked barbell with a pronated (overhand, palms-away) grip. Your hands should be slightly wider than shoulder-width apart.
Unrack the bar and lower it to your upper chest, then inhale and hold your breath as you press the weight upward. Keep yourelbows pointed out to your sides.
Exhale as you pass the most difficult part of the up phase or as your arms become fully extended.
Pause in the overhead position with your arms fully extended and vertical.
Inhale and hold your breath as you lower the weight under control to your upper chest.
If you prefer to stop and pause at the bottom, exhale after you reach the bottom position, then inhale and hold your breath as you press the barbell upward.
Use a moderate rate of speed, keeping the weight under control at all times.
Decline Bar-Bell Bench Press
3 Sets 12 Reps
How To Do The Decline Bench Press
Set the angle of a decline bench between 30 and 45 degrees
Lie face up on the bench, securing your feet under the rollers. Your head, shoulders andglutes should touch the bench with no arching or rounding of your back.
Grasp a barbell with a grip just wider than shoulder width. Take it out of the rack and begin the exercise with your arms fully extended.
Inhale and hold your breath as you lower the barbell at a slow to moderate speed. At the bottom, your elbows should point out to your sides.
Just before the barbell touches your chest, push it up until your arms are again fully extended.
Exhale forcefully after you pass the most difficult portion of the up phase.
The descent and ascent of the weight should be continuous, with no pausing or holding.
After you reach the top position, pause momentarily and then repeat.
Incline Dumbbell Flies
3 Sets 12 Reps
How To Do The Incline Dumbbell Press
Sit on an incline bench set at approximately a 30-45-degree angle. Place your feet flat on the floor; spread your legs slightly to maintain good balance. The hips, shoulders and head should be in alignment and touching the bench.
Hold a dumbbell in each hand with a pronated (overhand) grip. The palms should face in the same direction as you’re looking — directly ahead — during the entire movement.
Bring the dumbbells to shoulder level with your hands just outside your shoulders. When ready, inhale and hold your breath as you press (push) the dumbbells upward and inward. Keep your elbows out to your sides, in the same plane as your shoulders.
Exhale as you pass the most difficult part of the up-phase, when your arms become fully extended.
Pause in the overhead position. Inhale and hold your breath as you lower the dumbbells to your shoulders. When the dumbbells reach the bottom position, again press them upward until your arms are fully extended. Pause, then repeat the exercise.
To increase intensity, press the dumbbells close together (but not touching) in the overhead position,
Work at a moderate speed, keeping the weights under control.
Do single-arm incline presses for variety and a greater range of motion, raising the dumbbell as high as possible so your shoulder leaves the bench slightly.
DAY 4 Cardio 1hr workout
"Think of Cardio Days as your rest day. You are giving your major muscle groups time to recover, and working on your cardio vascular system. I personally like to do the stair master for 25 Minutes then 30 minutes of abs and 30 minutes of calves."
Think of Cardio Days as your rest day. You are giving your major muscle groups time to recover, and working on your cardio vascular system. I personally like to do the stair master for 25 Minutes then 30 minutes of abs and 30 minutes of calves.
DAY 5 Leg Day 2.5 hr workout
Walking Lunges " Bar-bell or holding Dumbbells in each hand"
2 Sets 20 Reps "Walk in a line 10 steps down turn around, perform ten steps back. that is considerd 1 set"
Stand up straight with your shoulders back. Hold one dumbbell in each hand and keep your arms at your sides, keeping your torso upright.
Keep your arms relaxed at your sides throughout the whole movement. Step forward with your right leg, putting your weight into your heel.
As your right foot strikes the floor and stabilizes, bend the right knee, lowering down parallel to the floor into a lunge position.
Without moving the right leg, move your left foot forward, repeating the same movement on the left leg. Pause as your left leg is parallel to the floor in a lunge position.
Repeat this movement, “walking” forward as you lunge, alternating legs.
Do 10 to 12 reps on each leg. Perform 2 sets.
Seated Abductions
3 Sets 30 Reps "30 reps to be done, 10 reps slowly, followed by 10 reps fast, followed by 5 reps slowly, followed by 5 reps fast"
Starting Position Follow machine instructions for set up and select desired weight. Sit so that feet are on foot rests, knees are bent, pads are on the outside of the knees, legs are together, and back is straight against pad behind you.
Action EXHALE: Hinging from the hip, use the outer thighs to push (open) your legs out against the pads.
INHALE: Slowly bring the legs back together, without allowing the weight stack to slam, to complete one rep.
Seated Leg Extension
4 Sets 12-20 Reps "20 reps to be done on your last set"
Place your hands on the hand bars.
Lift the weight while exhaling until your legs are almost straight. Do not lock your knees. Keep your back against the backrest and do not arch your back.
Exhale and lower the weight back to starting position.
Do three sets of eight to 12 repetitions.
Barbell Squats
4 Sets 12-20 Reps "20 reps to be done only on your 4th set. Make sure to get all 12 reps each set.Even if you have to drop set, get it done"
High Bar, Heels Elevated Squat
This is afavorite old- school bodybuilders.
For this squat variation, the bar will be up high on your traps and you will take a narrow stance with 25 lb. plates underneath your heels.
This will force your knees over your toes (increasing tibia angle) and allow your torso to stay upright, leading to a more quad dominant exercise.
This squat variation gets a bad rap, but for quad development it is highly useful.
Leg Press
2 Sets 20 Reps " I know at this point, your probably gonna be dizzy from all the reps you just done. oh well get down and finish your leg workout. Tomorrow is cardio and a day of relaxation"
Brace yourabdominal muscles and push the platform away with your heels and forefoot. Your heels should remain flat on the footplate. The front of your foot or toes should never be used exclusively to move the pad forward.
While exhaling, extend your legs and keep your head and back flat against the seat pad. Extend with slow control rather than with an explosive movement.
Pause at the top of the movement. Do not lock out your knees and ensure that they are not bowing out or in.
While inhaling, return the footplate to the starting position by gradually bending the knees. Keep the feet and back flat throughout.
If you have never done leg presses before, start modestly with three sets of 10 leg presses. You can advance from there as you build strength.
Barbell Stiff Leg Deadlifts
2 Sets 20 Reps
STEP 1 Stand tall with your feet shoulder-width apart. Slightly bending your knees, grip a barbell using a double-overhand grip so that your hands are slightly wider than shoulder-width apart.
STEP 2 Push your chest out, keep your back straight, and push your hips back as you lower the bar to just below your knees. Pause, then reverse the movement to return to the starting position.
DAY 6 CARDIO 1hr workout
"Think of Cardio Days as your rest day. You are giving your major muscle groups time to recover, and working on your cardio vascular system. I personally like to do the stair master for 25 Minutes then 30 minutes of abs and 30 minutes of calves."
DAY 7 ARMS 2.5 hr workout
Standing Barbell Reverse Curls
3 Sets 12 Reps "I Like to use the easy bar, i feel it is easier on my thumbs. You can perform this exercise with the straight bar as well."
Stand with hands and feet shoulder-width apart. Grip the barbell palms facing down (pronated grip) while keeping your body straight and chest lifted.
Holding the upper arms stationary, exhale and lift the bar toward your shoulders bending at the elbows.
Continue to curl the bar toward your shoulders until you feel a complete biceps contraction.
Slowly lower the bar with control to the start position.
Repeat the exercise for a determined amount of reps and sets.
Seated Barbell Forearm Curl
" I don't know what the hell this guy is doing, but it was the only picture of the seated position. DON"T OPEN YOUR FINGERS LIKE THAT. Keep your hands griped around the bar and just curl your wrist. This is not a get your fingers stronger and bigger, this is a forearm exercise. "
Select the desired weight, load it onto the bar, and assume a seated position with the forearms resting comfortably on your thighs.
Utilize a supinated (palms up) grip and curl the bar towards your body using just the wrists.
Once the forearm flexors are fully shortened, slowly lower the weight back to the starting position.
Repeat for the desired number of repetitions.
Seated Barbell Wrist Curl Tips
Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.
Try not to open the fingers at the bottom of the movement, just move through the wrist.
BUNGEE Triceps Push downs
2 Sets 40 Reps " 20 slow followed by 20 fast"
" Grab a resistance band or bungee hand it on something and perform tricepspush downs"
With elbows planted by your sides, push the band down and fully extend your arms. Pause and flex your triceps briefly at the bottom before returning to starting position.
Smith Machine Narrow Grip Triceps Bench Press
3 Sets 12-20 Reps " 20 reps only to be done on your last set"
Preparation
Place a flat bench under the smith machine and set the barbell at a height that you can reach with almost fully extended hands. Lie back on the bench so that your lower chest to be on one level with the bar. Put your feet firm on the floor and grasp the bar with pronated grip (palms facing your feet) with your hands about 20-25cm. apart. Unlock the bar from the rack and hold it above your chest. This will be your starting position.
Execution
As you breathe in start lower the bar in controlled manner until you almost touch the lower chest (just above your sternum). From this position carefully change the direction of the movement and bring the bar back to the starting position as you breathe out.
Recommendations
Before you draw near to execution of Smith Machine Close-Grip Bench Press make sure you’ve positioned the bench so that the bar is exactly above your lower chest (slightly above the sternum).
Grip the bar with your thumbs around the front, to prevent it from slipping.
During the movement keep your elbows as close to your body as possible and your forearms perpendicular to the floor.
To keep the tension on the triceps muscles and to minimize the involvement of the chest don’t go all the way down and don’t lock your elbows at the top.
To perform the exercise safe and correct the negative phase of the movement should be twice longer than the positive.
Dumbbell over head extensions
How to do seated overhead dumbbell extensions:
Sit on a seated bench, with the chest upright and spine straight.
Hold the dumbbell overhead with both hands.
Lower the dumbbell toward the back by bending the elbow.
Extend the dumbbell overhead by contracting the triceps.
Repeat.
Skull Crushers
3 Sets 12 Reps
How To Do Skull Crushers
Elbow placement and lowering the weight is crucial to get the most from thisbig arm workout. Of course, safety is key. Never perform this exercise on your own if you are using heavy weight. Also, be sure that you do not use heavy weight if it is your first time trying skull crushers no matter how much you can lift with overhead extensions.
Lie on the bench and ensure your back is properly against it. You should be in the same position as you would with a bench press. Keep in mind that you can easily hurt your shoulders if one side hangs over more than the other.
Press the weight up and ensure your upper arms are perpendicular to the floor. Naturally, they will be this way on the flat bench, but keep this is mind when using decline and incline positions.
Don’t move your upper arms while you lower and extend your arms. You should only be flexing your elbows to prevent any load being placed on your shoulders also getting a decentforearm workout.
Lower the weight down towards your forehead slowly as if performing negatives during this portion. Too much weight or speed will most certainly let the weight crush your skull.
Flex your elbows and extend the weight back up. You actually stop just before locking your arms out, as this will allow your triceps to rest. Keep a slight bend in your elbows at all times. Your elbows need to remain close to your body during the entire movement. Don’t flare your elbows out because this reduces the load your triceps can handle.
Standing Barbell Curl
3 Sets 12 Reps "Drop set if you have too, but get all 12 reps each set"
“Force your biceps to activate additional muscle fibers by holding an extra second or two at the top of the curl; this will result in bigger mass gains.”
Dumbbell seated incline curl
3 Sets 12 Reps
Incline dumbbell curls are performed on an incline bench that’s set to an incline of 30-45 degrees to place maximum stress on the long head of the biceps.
“By allowing your arms to extend naturally on each side of the bench, the only beneficiary in this movement is your biceps, It’s a great exercise to build well-rounded and defined arms.”
Dumbell Standing Zottman Curls
2 Sets 10 Reps
How to Do the Zottman Curl With Perfect Form
Stand tall holding a dumbbell in each hand at arm’s length by your sides, palms facing forward (underhand grip).
Keeping your elbows tucked and locked by your sides, curl the weights toward your shoulders.
Flip your grip 180 degrees (to overhand), lower the weights back down to your sides, and then flip your grip again (to underhand) to return to the starting position.
Preacher Curls " either machine or free weight ( Barbell) . do this very slow dow and up. I personaly use the EZ-Bar and flex on my way dow and on the way up , with light weght on the preacher bench"
2 Sets 10 Reps
How to do a preacher curl
You need a preacher bench and an E-Z bar for this exercise. Hold the E-Z curl bar at the close grip (inner handle). Your palms should be facing forward and slightly tilted inwards due to the shape of the bar.
Position your upper arms and chest against the preacher bench pad while holding the E-Z Curl Bar at shoulder length.
As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
Repeat for the recommended amount of repetitions.
DAY 7 CARDIO
"Think of Cardio Days as your rest day. You are giving your major muscle groups time to recover, and working on your cardio vascular system. I personally like to do the stair master for 25 Minutes then 30 minutes of abs and 30 minutes of calves."
DAY 8 SHOULDERS
Seated Barbell Shoulder Press
"As always , drop set if you need too, but make sure you get allyour reps in, don't cheat your self"
4 Sets 12-20 Reps " 20 reps to be done on sets one and four only. So 1st and last set"
Seated Barbell Shoulder Press Instructions
Adjust the barbell to just below shoulder height while standing then load the desired weight onto the bar.
Place an adjustable bench beneath the bar in an upright position.
Sit down on the bench and unrack the bar using a pronated grip.
Inhale, brace, tuck the chin, then lower the bar to the top of your chest.
Exhale and press the bar back to lockout.
Repeat for the desired number of repetitions.
Seated Barbell Shoulder Press Tips
Reach tall at the top and don’t worry about keeping the shoulders packed down and back.
Allow the elbows to rotate and point outward at the top of the movement but tuck them tight to the rib cage at the bottom.
Fight to control the bar from rolling your wrists into extension and think about “rolling your knuckles toward the ceiling.”
Brace your abs as you press, you shouldn’t be leaning back excessively.
Imagine you’re trying to look out a window at the top, your ears should be in line with your biceps.
If your shoulders are bothering you during the movement, consider experimenting with a wider grip or utilizing some of the vertical pressing progressions listed on the site.
Seated Dumbbell Shoulder press
2 Sets 20 Reps
Seated Dumbbell Press Instructions
Set up an adjustable angle bench to 90 degrees and select the desired weight from the rack.
Pick up the dumbbells from the floor using a neutral grip (palms facing in). Position the end of the dumbbells on your knees and sit down on the bench.
Using a safe and controlled motion, kick your knees up one at a time in order to get each dumbbell into place.
Once the dumbbells are in place, rotate your palms so they are facing forward.
Take a deep breath then press the dumbbells overhead by extending the elbows and contracting the deltoids.
Slowly lower the dumbbells back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths).
Repeat for the desired number of repetitions.
Seated Dumbbell Press Tips
Keep your back flat against the pad throughout the duration of the exercise.
Don’t allow the head to jut forward excessively.
Drive the bicep to the ear and exhale as you press.
If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion.
Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders.
If you can’t lock out the elbows overhead than it may indicate a lack of shoulder mobility due to poor scapular upward rotation.
Wide Grip Upright Rows
"Barbell does not exceed or pass the bottom of your sternum/ Zyphoid process, dont go all the way up like this dude in the picture "
4 Sets 12 Reps
Wide Grip Upright Row Instructions
Load up a barbell with the weight you want to use and stand facing it with your feet at around shoulder width apart.
Grasp the barbell with an overhand grip (palms facing down), and hands slightly wider than shoulder width apart.
Pick the bar up, bending at the knees and keeping your back straight.
Keeping your back straight and eyes facing forwards, lift the bar straight up while keeping it as close to your body as possible (you should pull the bar up to around chest height - nearly touching your chin).
Pause, and then slowly lower the bar back to the starting position.
Repeat for desired reps.
Exercise Tips:
Focus on keeping your elbows higher than your forearms. The elbows push the motion.
Keep your body fixed throughout the set. Don't lean forward as you lower the bar, and back as you raise it. Movement of the body makes the upright row easier, and you will not get the most out of it.
Pause and squeeze the traps at the top of the movement, and then lower the bar really slowly if you want to add some intensity to the exercise.
Seated Dumbbell Side Lateral
"To be done drop set style , with two dumbbells sets, one heavy set and one light set of dumbbells. Start with the heavier Dumbbells. Leaning forward for 8 reps, then followed by dropping to lighter wight for 8 more reps,
followed by leaning back and sitting straight up grab the heavier dumbbells again and perform 8 reps, followed by dropping to the lighter dumbbells for 8 more reps, thus completing 36 reps total "
– Sit at the end of a bench with a dumbbell in each hand.
– Bend over at the waist keeping your chest up, allowing the dumbbells to hang straight down and underneath your legs.
– Remaining in the bent-over position with a slight bend locked in your arms, contract your shoulder blades to raise the dumbbells up and out just a bit to your sides, squeezing your read delts at the top.
– Slowly lower to the start and repeat.
Seated Dumbbell Lateral Raise Instructions
Grab a pair of dumbbells and sit up straight with your feet around shoulder width apart on the edge of a flat bench.
Hold the dumbbells down at your sides with your palms facing in. Hold the dumbbells out at around 4 inches from your body. This is the starting position for the exercise.
Keeping your body still, eyes facing forward, with a slight bend in you arms, slowly raise the dumbbells up to around shoulder height.
Pause, and then slowly lower the dumbbells back to the starting position.
Repeat for desired reps.
Exercise Tips:
It's very important that your hands do not go higher than your elbows. To prevent this from happening, as you raise the dumbbells up, tilt them forward as if you were pouring a jug of water.
Always do this exercise slowly. It's an isolation exercise and the focus should be on working the muscle correctly - not moving as much weight as you can.
Don't bring your arms up too high - up to shoulder height is far enough.