Building Upper Leg Muscle

When putting together a body building program, it is vital that you workout your legs and don’t over concentrate on your arms, chest and abs if you are to have a well proportioned physique. However before you start a leg muscle-building program it is important to have an understanding of  the upper leg muscle groups involved. These are:

The Quadriceps Muscles

More  commonly referred to as the ‘quads’ no leg workout is complete without spending some time on these large leg muscles. The quadriceps are the muscles at the front of the thigh, which act as the extensors of the leg. The main function of the quadricep muscles is knee extension and to a lesser extent hip flexion. The upper thigh muscles are the largest and most powerful muscles in the human body. The muscles involved include the rectus femoris, vastus intermedius, vastus medialis (inner thigh) and vastus lateralis (outer thigh).

All four quadricep muscles insert into the tibia (shin bone) and with one exception, they all originate from the femur (thigh bone). The exception is the rectus femoris, which originates from the ilium (the highest bone on the pelvis), which allows it to play a role in hip flexion.

The Hamstrings

The hamstring muscles, also known as the rear thighs, make up the rear side of the upper leg anatomy and like the quadriceps, the hamstring muscle group also contains four separate muscles: The biceps femoris (Long Head), biceps femoris (Short Head), semitendinosus and the semimembranosus. The hamstrings are mainly responsible for knee flexion and rotation as well as hip extension.

The Gluteal Muscles.

The gluteal muscles refer to the individual muscles of the glutes, in other words the ‘butt’. The three main muscles of the glutes  are the gluteus Maximus, gluteus medius and the gluteus minimus. It is worth noting that the  gluteus maximus is not only the largest muscle  in the leg anatomy, but also the largest in the entire body. The major function of the glutes is to perform hip extension and also hip abduction.

Exercises for Upper Leg Muscles

Luckily, many exercises to build leg muscles will workout each of the above three upper leg muscle groups. Squats are great for building overall strong and powerful legs. Other exercises for your quadriceps include leg press, leg extensions, dumbbell lunges and dumbbell squats.

Moving along to your hamstrings, there are three great body building workouts you can perform. The first is lying leg curls in which you lie face down on a leg curl machine and lift up, which will help you to get bigger thighs. The other two exercises are stiff-legged dead lifts and dumbbell stiff-legged dead lifts.

If you consider that your legs make up approximately 50% of your body mass you will see why you cannot afford to overlook leg training.

The Way To Awesome Chest Muscles

Most men want to know how to get pecs. It’s a staple of a good shirtless look. And for me, that’s one of the benefits of having muscle. That when you take your shirt off, for some imaginary or even real reason, people look in admiration.

I’ve found that building a great looking set of pectoral muscles to be the easiest of the main ‘showy’ muscles to sculpt well. It seems to take little to maintain and I’m guessing it may well be the same for you if you want to build up your pecs or just get more defined in that area.

In my opinion, pecs are the difference between looking buff and looking weak. At first glance many people will say ‘it’s the biceps’ but I wouldn’t say you have to have toned arms to not look weak. Remember those adverts where the puny guy has sand kicked in his face. His thin wiry frame may well have had biceps attached to it, but no pecs, no way.

So, there are three types of chest you can have and one that you want…

The ‘no-pec look’. Guys like this have no definition on their chests. It’s like they have never done any exercise that’s had any impact at all on that part of their body. It makes them look skinny and it’s not attractive by any means.

Worse by far are man-boobs. Even though when you have great pecs, people will still call them man-boobs. I don’t get it, but the look of saggy, slack, sacks of fat on a man’s chest is a serious turn off for ladies and is relatively easy to fix, so don’t stand for moobs!

The third look is the one we’re going for, so let’s find out how to get pecs.

First of all, there is one exercise which alone can give you great pecs and is fantastic for your arms and shoulders as well. You guessed it.

The Push Up

Many of you know how much I really like to promote these simple exercises that use your own body weight as the resistance. There’s a few reasons for that:

  • They’re simply and easy, and it’s hard to do them so wrong that you’ll cause yourself injury
  • You can do them anywhere and at nearly anytime so there’s no excuse not to
  • They actually work

Get to 100 push ups in the morning and you’ll know you’re getting fit. And that’s proper push ups, you know exactly what I mean.

They’ll do wonders for your pecs.

The Bench Press

If you’ve ever lifted weights to any degree, you’ll know about the bench press. Used often as a strength yardstick, not always correctly, with guys across the world asking ‘so, how much can you bench?’ and then exaggerating their own answer.

Most often used with a barbell but you can replace that with two dumbbells. In essence you’re lying flat on a bench, with your feet on the ground and lifting a barbell to almost fully extended above your head and down almost to your chest.

The Dumbbell Fly

Similarly to the bench press, you’re lying on a bench face up. Raise dumbbells above your so that they’re almost touching and move them apart to the sides to nearly the same level as your chest.

Some very simple and very effective exercises that will improve your physique immensely and when you’re doing them you’ll know that this is how to get pecs because you’ll feel it. In your pecs.

Now, what a lot of people aren’t telling you is that getting an awesome looking chest isn’t just about doing a bunch of exercises aimed solely at those specific muscles.

It’s also about building up other muscles and also your diet.

Other Muscle Groups

If you’re serious about building muscle and looking ripped, then you MUST work all of your muscle groups. If you’re just trying to tone up, it’s advisable to work all of your muscle groups.

In this case please make sure you’re also doing something with your shoulders and your arms. Firstly it’ll look weird if you don’t and secondly in order to have truly impressive pecs the surrounding muscles also need to be strong and visible.


Uh-oh. Surely you don’t need to diet when you’re lifting weights! Well, it depends what you mean by ‘diet’.

I don’t think the average Joe needs to get by on nothing but raw eggs and broccoli, but just remember, if you’re stuffing your face with pizza and burgers all week long your muscles that you’ve worked so hard to build will be covered by fat. And then your man-boobs will be worse than ever.

As with anything, use common sense and don’t ruin your own hard work.

The way to Build Muscle Easily – 3 Positive Fire Suggestions

Human beings are naturally impatient, and this even extends to the pursuit of a tough body. Numerous will ask tips on how to develop muscle promptly and, in truth, you’ll find some solid tips that you can follow to get yourself outcomes inside a matter of weeks.

To begin with, eat well and steer clear of too a lot of carbs. Protein and fats are the important to creating muscle swiftly. After you work out, the muscle fibres are “damaged” ever so slightly. When you really feel sore, it is an indication which you have done some of this great “damage”. Protein assists to repair the fibres and in carrying out so, will bulk you up.

Protein is important if you’d like to know how to develop muscle quickly. My recommendation would be to attempt the range of shakes available along with the very best ones consist of whey protein.

Secondly, be sure that you get a good workout. There is no sense in doing forty or fifty repetitions — this can be a confident fire approach to not learn how to develop muscle quickly. You are going to soon realise right after a matter of weeks whenever you do not build any muscle at all!

The important to acquiring an efficient workout is always to perform about eight to twelve repetitions per set. And once you reach that final repetition within the set, make sure you not be able to do a different one. You ought to be at failure and definitely unable to do a different 1. In the event you can, then you might be simply not using enough weight and have to have to boost it. This really is essentially the most helpful way to work out with weights and will give the most rapid growth in muscle tissue.

Lastly, motivation is extremely crucial. Diet program and workouts are key in studying the best way to create muscle swiftly, but you cannot accomplish any of it unless you could have the right motivation. Be certain your head is in gear first. Ask oneself — why do I choose to develop muscle. If it is simply to get 1 girl, forget it!

But if you’d like to improve your health, both body and mind, or choose that you are fed up of being weak, want confidence and also a greater outlook on life — these are all wonderful reasons for learning how you can create muscle immediately.

Students of Journalism and Mass Communication Department visited Channel i

The students of Journalism and Mass Communication with Mrs. Sakila Jesmin, Planning Editor, Channel i in a photo session at Channel i Studio.

The students of 6th Batch of the Department of Journalism and Mass Communication of Daffodil International University visited Channel i on August 06, 2011  as a part of their academic courses on “Broadcast Journalism” to have practical experience on how a news reaches to mass people. The team was led by Mrs. Ameena Islam, Head, Department of JMC & Course teacher and accompanied by Mr. Md. Anowar Habib Kazal, Sr. Public Relations Officer. There they hold a discussion with Mrs. Sakila Jesmin, Planning Editor of Channel i regarding news gathering an writing, compilation and editing . She elaborately discussed about the different process and procedures and the activities followed & maintained in step by step during preparing news and how to on air it. The students had got a great taste of practical experiences of real life broadcasting situation and learned a lot which will help them in professional life.

Mrs. Ameena Islam, Head, Department of Journalism and Mass Communication handing over a token souvenir on behalf of Daffodil International University to Mrs. Sakila Jesmin, Planning Editor, Channel i

Later they observed practical live presentation of that day’s Channel i Sheershaw News at 1 PM live from Studio and discussed with Mr. Shanto Mahmud, Executive Producer (News Presentation). He demonstrated the on air process of news  and how it is transmitted. The students enjoyed the visit and acquired vast knowledge on “Broadcast Journalism”.

Permanent Campus Construction: 2nd Floor’s Roof Top RCC Casting Completed

One step ahead – Where dreams come into reality

Construction work of Permanent campus of Daffodil International University is going on in full swing. By this time the Reinforcement Cement Concrete (RCC) casting of 2nd Floor’s Roof Top is completed. Bricks and fittings Works of Ground Floor is also going on rapidly and hoped to be ready for class before September-2011.The work is going on very faster so that within December-2011 a six storied full fledged Academic Building will be completed with all sorts of modern facilities.

On July 29, 2011, Hon’ble Chairman of Board of Trustees, Mr. Md. Sabur Khan visited the Permanent Campus at Ashulia  and inspected working progress physically. He expressed his deep satisfaction and instructed to speed up more of construction work. He requested all to pray for a successful completion.

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2nd Syndicate Meeting of DIU held

Under the Purview of Private University Act-2010, the 2nd Syndicate Meeting of Daffodil International University was held on April 05, 2011 at the University Board Room. The meeting was presided over by the Chairman of the Syndicate & Vice Chancellor of Daffodil International University. Mr. Md. Rafiquzzaman, Joint Secretary (Audit & Law), Ministry of Education who was nominated by the Government of People’s Republic of Bangladesh as an external member of DIU Syndicate was present in the meeting. Mr. Md. Sabur Khan, Chairman, Board of Trustees, Daffodil International University attended the meeting as Guest of Honor invited by the Vice Chancellor.

The meeting unanimously took decisions on the important issues relating the academic and administrative affairs of Daffodil International University. Some of the issues are formation and functions of Deans’ Committee, Reconstitution of Students’ Tuition Fee Waiver Committee, Report on the appointments of new faculty members and staffs since last meeting, and so on. The meeting also approved the minutes of the Academic Council held on April 3, 2011.

Other members of the Syndicate attended the meeting were Prof. Mshahjahan Mina, Adviser to the Chairman, Board of Trustees, Professor Dr. S.M. Mahabub Ul Haque Majumder, Department of Textile Engineering, Prof. Dr. Md. Golam Maowla Choudhury, Head, Department of Electronics & Tele Communication Engineering, Professor Dr. M. Mokarram Hossain, Faculty of Business and Economics, Dr. Md. Fokhray Hossain, Registrar, Mr. Mominul Haque Majumder, Director ( Finance &Accounts), Daffodil International University, Mr. Emran Hossain, Mr. Md. Khurshed Alam, Member Board of Trustees.

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