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1. 3 years degree course in Nautical Science
2,[link widoczny dla zalogowanych]. 4 years degree course in Marine Engineering
3. Marine Engineering & Research Institute (MERI), Mumbai.
1. After clearance of the entrance exams the short-listed students will have to appear for GD and PI at any one of the IITTM centers: a. IITTM, Bhubaneswar & Nellore, b. IITTM,[link widoczny dla zalogowanych], New Delhi and c. IITTM,[link widoczny dla zalogowanych], Gwalior.
Following streams of entries (Pre-Sea courses) are available to Indian citizens in the Government as well as in private training institutions (recognized and approved by Director General of Shipping, Ministry of Shipping) after successfully completion of 10+2:-
Students who have been passed out from 10+2 with Science non medical stream can go for Merchant Navy field. The Merchant Navy is a government industry which deals with transporting cargo and passengers by sea using ships. If any student would have dream to find career in Merchant Navy, they can pursue either as an officer degree course or Marine Engineering and Nautical (deck).
1. Training Ship Chanakya,[link widoczny dla zalogowanych], Navi Mumbai.
If any student wish to take admission for any of the programs offered by the Indian Institute of Tourism and Travel Management (IITTM) they needs to follow the following procedures :-
4. Lal Bahadur Shastri College of advanced Maritime Studies and Research, Mumbai.
Students who are seeking career in merchant navy field needs o clear the Merchant Navy Entrance Exam first,[link widoczny dla zalogowanych]. This is a three year degree course followed by the Joint Entrance Exam (JEE) conducted by IIT,[link widoczny dla zalogowanych]. Only up to 20 years of age limit one can apply for this course. After completion of three years degree course a student must complete the one year sea training program,[link widoczny dla zalogowanych]. Minimum with 60% of marks in P.C.M,[link widoczny dla zalogowanych]. at 10+2 level one can be eligible for applying this course at graduation level,[link widoczny dla zalogowanych]. Students who wish to make their career in the field of travel and tourism must clear the IITTM Entrance Exam.
Government Training Institutes that provides Pre-Sea and Post-Sea training with international standards of studies pattern:
3,[link widoczny dla zalogowanych]. 2 years course for Diploma Holders
2. Marine Engineering & Research Institute (MERI), Kolkata.
2,[link widoczny dla zalogowanych]. Lastly the Counseling session for successful candidates is left which meant to finalize the institution through which those students can continue their study,[link widoczny dla zalogowanych].
In India, Indian Institute of Tourism & Travel Management is the main government recognized institute that is offering the degree and diploma courses in the travel related field. Total 70% credit is given for the scores in IITTM Admission Test. The test commence in two hours’ duration. The Test comprises multiple choice type questions in four equally divided sections-language proficiency, general awareness, numerical ability and reasoning subjects. After 10+2 students can apply for this course for the entrance exams. The dates for the exams and other information are coming in daily newspapers.
Students who would like to work in law field needs to clear LLB Entrance Exams. Every year lots of students are pursuing the same course not only from Indian states but also from abroad also. Delhi University is offering this course from past many years. Allahabad University is also stands at fourth best positions for offering the law course. LLB entrance exam can be appeared by only graduates from any stream with at least 45% marks. The entrance exam is including three different tests of Hindi & English language, general knowledge and reasoning paper. The question answer needs to attempt in two ways first is the objective and subjective both. There is a negative marking option too.
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If you've ever worked for a company, one thing they'll always talk to you about is benefits. Benefits, benefits, benefits. Things like: vacation/time off, staffing, your hours, potential for growth and other things like that.

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• Wear latex gloves while handling or collecting blood and body fluids
The universal precautions were basically designed for the medical professionals including doctors, nurses, lab workers, medical staff,[link widoczny dla zalogowanych], janitors,[link widoczny dla zalogowanych], patients, and health care support workers. These are the people who need to come in contact with the patients or hazardous bodily fluids at the workplace. The pathogens were basically divided into two broad categories – the bloodborne and airborne. The transmission of the pathogens through any medium can lead to diseases such as Hepatitis B,[link widoczny dla zalogowanych], Hepatitis C or HIV.
• Wash hands with a disinfectant after disposing the gloves
Historical significance of the universal precautions:
• Dispose all needles and sharp objects in the puncture-resistant cans
Universal precautions refer to the set of strategies that are developed to avert the transmission of bloodborne pathogens from the infected person to others. This is mainly related to the blood and selected body fluids such as cerebrospinal fluid,[link widoczny dla zalogowanych], vaginal secretions, pleural fluid,[link widoczny dla zalogowanych], and aminotic fluid,[link widoczny dla zalogowanych], and synovial fluid. The body secretions such as vomitus, feces, urine,[link widoczny dla zalogowanych], or sputum are not covered under the universal precautions, but they fall under a set of guiding principles known as the body substance isolation.
• Wear face shields when there is the risk of blood splashing out
Under the universal precautions practice,[link widoczny dla zalogowanych], the medical professionals are taught to avoid any contact with the bodily fluids of the patient, by wearing nonporous objects such as medical goggles, gloves, and face shields. These practices were introduced in the year 1985-88,[link widoczny dla zalogowanych], and it considers all patients to be possible carriers of the fatal blood-borne pathogens. The guidelines usually include the following basic preventive measures:
Tips for staying safe:
Most of the health care facilities in the United States perform routine practices which includes both universal precautions and the body substance isolation. Such practices have a bigger scope,[link widoczny dla zalogowanych], and they aim to avoid any transmission of microorganisms through the contact with body fluids, blood,[link widoczny dla zalogowanych], excretions, mucous membranes, etc. In the United States, the set of principles in the routine practices are known as the standard precautions. Below are some of the important aspects of universal precautions:
• Strictly adhere to the universal precautions that prevents exposure to blood-borne pathogens
Hand hygiene is an important aspect that helps to remove any kind of microorganisms present on the hands,[link widoczny dla zalogowanych], and at the same time keep the skin healthy. You can ensure hand hygiene by washing your hands with an alcohol-based solution, or alternatively use a disinfectant soap, and water. The health care facilities must follow the hand hygiene guidelines laid down in the OSHA.
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Issues, however, do become challenging when friends are not on the same page with what the friendship means to them. Or when the friendship becomes threatening to the committed relationship.

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Liang Zhiren: Hong Kong and Taiwan should start class ECFA common research
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Hongkong economic and trade and cultural office director Liang Zhiren. (in the agency, Wang Zongming perturbation) in Taipei on 11 May, (reporter Wang Zongming in an interview with the Hongkong economic and trade and Cultural Office) director Liang Zhiren 10 to accept the social commentary in the interview, Hongkong chief executive Liang Zhenying Hong Kong and Taiwan signed agency "ECFA" should be proposed, which is a comprehensive economic cooperation, Hong Kong and Taiwan is complementary and mutually beneficial, there are a lot of room for cooperation in the service sector, in addition to the trade facilitation, electronic commerce, investment security,[link widoczny dla zalogowanych], both sides can be the first to conduct a feasibility study, a large frame, can have very solid, beneficial to both sides development.
Hongkong economic and trade and cultural office in Taipei was established in May 15th will expire one year anniversary. Liang Zhiren said, in 2011 he has been to Taiwan in mid December, office to carry out smoothly, economic and trade exchanges, especially important in investment promotion, by the investment promotion group and Hongkong Investment Promotion Agency together, contact Taiwan business,[link widoczny dla zalogowanych], the Hongkong investment projects, some larger projects,[link widoczny dla zalogowanych], including the Taiwan Eslite open to Hongkong, the response was very good,[link widoczny dla zalogowanych], Taiwan's financial industry, catering industry, science and technology industry is interested to invest in Hongkong,[link widoczny dla zalogowanych], Hong Kong has done some seminars as well as company visit, the last year has reached the target, this year the investment target to continue to work hard.
Liang Zhiren said, in addition to Hong Kong businessmen to invest in Taiwan, some of the business delegation to Taiwan, he also continued to established contact,[link widoczny dla zalogowanych], Hong Kong businessmen looking for business opportunities, he also provides assistance, also develop well, hope to have more Hongkong business delegation to visit Taiwan.
in Hong Kong and Taiwan cultural exchange, said Liang Zhiren, started in November last year held the first session of the Hongkong week in Taipei, Hongkong has 9 performances,[link widoczny dla zalogowanych], responses are good,[link widoczny dla zalogowanych], the audience of more than 2000 people, will continue to host the second session of the Hongkong week this year, in addition to show, also with strong visual art, history and sense of design element both Qipao, design, animation and other Hong Kong cooperation of the exhibition, in addition to the Hongkong Art Troupe to perform sponsored or cooperative plan,[link widoczny dla zalogowanych], also support Kaohsiung in March this year the spring festival. In addition, he also contacted more than 3000 students in Taiwan, Hongkong to establish contact, also went to Hong Kong students more University visit,[link widoczny dla zalogowanych], understand the situation, have a look what some to help place.

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Issues, however, do become challenging when friends are not on the same page with what the friendship means to them. Or when the friendship becomes threatening to the committed relationship.

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Comments: Hongkong beyond the building storm must have the political sensitivity
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Hongkong chief executive Donald Tsang in a unit - Macdonald Doug, the balcony window involving suspected I built. In Hongkong on 11 June, (reporter Sha Xiang analysis report) beyond the building, also is the illegal construction, a social problem but common in any place,[link widoczny dla zalogowanych], in Hongkong turned into a political storm, sweeping the squire, rich, parliamentarians, government officials, and even the executive, the storm to the good the, still nobody can say a spectrum.
data show,[link widoczny dla zalogowanych], there are about 400000 items in Hongkong at present,[link widoczny dla zalogowanych], the existence of time ranging from one to ten years. Visible, but built in Hongkong is an ancient and universal social problem. However, this problem is not early burst late does not burst,[link widoczny dla zalogowanych], just burst at this point in time, but the spread of the speed, the people involved is wide,[link widoczny dla zalogowanych], high level,[link widoczny dla zalogowanych], far more than people imagined, which is worth exploring.
the items of UBWs storm, from Hongkong's ombudsman is a copy of the survey report, the new territories small house I built quickly,[link widoczny dla zalogowanych], get in by every opening of the Hongkong media have exposed some lawmakers have beyond the building, under media leaks, relates to items of UBWs MPs detonation more.
before can be directly elected chief executive, Hongkong's election or parliamentary elections, without the fierce political battle,[link widoczny dla zalogowanych], voters are basically "candidates not elected party", visibility is the biggest advantage candidates, a well-known political star parachute into which constituencies can choose to win. Therefore,[link widoczny dla zalogowanych], to run for Congress, the personal image is very important, even picked up a little stain, are deadly. In particular, I built the problem also relates to the spirit of rule of law that the core value of Hongkong, is revealing works of members is built, not to mention out of the election, lane is bad to can also lose all standing and reputation.

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Issues, however, do become challenging when friends are not on the same page with what the friendship means to them. Or when the friendship becomes threatening to the committed relationship.

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Have you been the victim of cruelty or injustice at some point of your life? Are you presently despondent over your personal circumstances in life? Has someone broken your heart because of treachery or rejection? If you answered yes to one or all of these questions, you are not alone.
How can we transform our personalities to become meek? There are several things that must be done. First,[link widoczny dla zalogowanych], one must develop a rational assessment of life. In an imperfect world, run by imperfect people,[link widoczny dla zalogowanych], there are going to be occasions where we will be disappointed or even hurt. Disappointments are an inevitable part of life. What a person must do is learn to react positively, when life's setbacks occur. We must never react adversely with self-destructive emotions like anger and bitterness, when someone affronts us. We would also guard against becoming negatively analytical about ourselves and our circumstances in life.
By Johnny Roman
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What can each person do to guard against heartache and bitterness? Besides cultivating an optimistic outlook on life, there is a virtue that transcends this. It is called Meekness. Meekness is a quality that prevents a person from becoming offended or resentful when someone has done something injurious to him. It also refers to a state of mind that precludes a person from being morose or bitter over his lot in life. Hence, a person who is meek, would revel in an undisturbed inner peace. He would not be indefinitely angered when someone wrongs him. He would also never have a pessimistic assessment of the state of his life. Would'nt it be wonderful to have the ability to never get downcast whenever something negative or hurtful happens in our life? Thats what the virtue of meekness can do for you!
The third thing that will help us to become meek is to learn to respect and accept people's right to choose. What does this mean? I will give two examples. First, have you ever had a romantic interest in someone, only to have that person rebuff your overtures? Or have you been passed over for a job or promotion? Who hasn't experienced this! While it is indeed hurtful to have someone reject you, look at it this way: Have you ever rejected someone who had a romantic interest in you? Many have. This isnt necessarily a bad thing. Why? Imagine the unhappiness that would result if everyone was forced to be with a person they are not compatible with! The right to choose is what makes life enjoyable. A rejection is not always an accurate assessment of you. Sometimes the circumstances or preferences of the people involved might diverge. This means that the persons analyzing you,[link widoczny dla zalogowanych], might not deem you to be the right fit for their situation. While its disappointing, the beautiful thing is that there is someone or some organization that is searching for someone just like you!
The second thing a person must do to become meek, is to relinquish the anger and disappointment that emanates from their past. Do you often think about a past event in your life that still brings you grief? Work on letting go of past hurts and failures so that way you can experience inner peace and future happiness. Emotionally letting go, does not mean that you excuse or justify the unpleasant experience. Victims of violent crime should never feel that they are to blame for what befell them. Likewise,[link widoczny dla zalogowanych], Those who suffered the pains of debilitating illness and other calamities,[link widoczny dla zalogowanych], should never condemn themselves. Emotionally letting go, means that you dont allow the self-destructive emotions that emanate from catastrophe to sap our joy from living.
Many people today harbor some form of bitterness,[link widoczny dla zalogowanych], resentment and hurt over some wrong that was done to them. Others still are just enveloped with despair over their personal situation in life. These people may be sorrowful because their expectations for life have not materialized. Some of these people develop a self-loathing spirit, in which they harshly condemn themselves for their disappointments in life. They develop other negative emotions such as anger, jealousy and envies. Sadly,[link widoczny dla zalogowanych], they compound their problems and misery by allowing these negative emotions to govern their actions.
Meekness then, compels us to be emotionally stable. Whatever life throws at us,[link widoczny dla zalogowanych], we will never remain in a prolonged state of pessimism and anger. Meekness will also ensure that we will never respond adversely and impetuously when wronged. Meekness will also engender an inner peace and gratitude for the good things taking place in our lives. When we are meek, we will have better relationships because we will be patient with the shortcomings of others,[link widoczny dla zalogowanych], and are forgiving when they wrong us. Lastly, meekness will compel us to never dwell on the negative things in life. Rather,[link widoczny dla zalogowanych], we will always have a vibrant optimism for the future and a robust love for ourselves and others. Therefore, strive to be meek to experience the rejoicing and inner peace that every human deserves!
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Whether you are looking for a job, firmly ensconced in one, or in the midst of starting your own business, improving the sound of your voice is something you might consider especially if the sound of your voice on recording equipment leaves much to be desired.

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And think about all of those times in school when you were in a boring class and found yourself daydreaming or thinking about your girlfriend or boyfriend. This mental visualization is also a type of hypnotic state. So, most of us actually have been hypnotized thousands of times without realizing we were engaging in self-hypnosis.
Among Certified Sports Psychologists, there are only a handful of us who are also Certified Sports Hypnosis Experts. We teach hypnotic techniques to athletes in literally all sports; to enhance such important individual dynamics as intensity, focus, consistency, concentration and anxiety control and to enhance team dynamics, such as working toward the common goal and intrateam cohesion.
Hypnosis for Sports Success
By Dr. Jack Singer
See all Articles by Jack SingerSee Jack Singer's Expert PageGet Updates on SportsGet Updates on Jack Singer Average: 5 Your rating: None Average: 5 (1 vote) Tweet
Time: 2:52 minutes. Size: 518k
Power Breathing Hypnosis Sampler ZIP Download
Select the appropriate file below and click the “download” link. This will start your instant download,[link widoczny dla zalogowanych].
Did you know that hypnosis and self-hypnosis are actually commonplace occurrences that most of us engage in on a regular basis without realizing it?
Mac users: To prevent an MP3 file from loading into your browser,[link widoczny dla zalogowanych], hold down the Control button and click the download link.
Call 1-800-497-9880 now for a FREE 20 minute phone consultation with Dr. Jack Singer,[link widoczny dla zalogowanych].
Jack N. Singer,[link widoczny dla zalogowanych], Ph.D.
Certified,[link widoczny dla zalogowanych], Licensed Sport Psychologist
Diplomate, National Institute of Sports Professionals, Division of Psychologists
Diplomate, American Academy of Behavioral Medicine
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Breathing correctly is the key to athletic success. In less than 3 minutes,[link widoczny dla zalogowanych], top sports psychologist Dr. Jack Singer will improve your breathing for maximum relaxation and performance. Download a FREE MP3 file or a ZIP file hypnosis sample.
PC users: To prevent an MP3 file from loading into your browser, right-click over the download link and select “Save Target As”.
Although the amazing power of hypnosis for U.S. athletes has been largely overlooked until recently, for years Eastern European nations have been realizing the amazing difference that sports hypnosis can have on athletic performance. In the 1956 Melbourne Olympic Games, the Russians brought a team of eleven hypnotists with them, to instill confidence and the will to win in the Russian athletes. And we all know how powerful the Russian teams have been over the years.
Time: 2:52 minutes. Size: 497k
Quarterbacks developed imagery, footwork and anxiety control during oncoming rushes.
Basketball players increased their free throw percentage.
Police Olympic shooters dramatically increased their accuracy,[link widoczny dla zalogowanych].
Tennis players skyrocketed their intensity, confidence and strength during changeovers.
Golfers learned to ignore past errors and stayed in the moment on each hole.
Hockey players learned to visualize setting up scoring plays during their shifts.
And athletes with chronic, debilitating pain learned how to actually eliminate their pain!
Power Breathing
In my work with elite athletes I have seen the amazing power of hypnotic techniques produce amazing results.
Power Breathing Hypnosis Sampler MP3 Download
How many times have you noticed that when you are driving, you are surprised when you arrive at your destination without observing the familiar scenery or landmarks along the way? It was almost as if you were driving on automatic pilot, while your conscious mind was focused elsewhere. This highway hypnosis is an example of going into a trance while your eyes are wide open, and is similar to an athlete using self-hypnosis during a game or match.
Dr. Jack Singer, sports psychologist to athletes,[link widoczny dla zalogowanych], coaches, and professional teams created Core Sports Performance, Accelerated Sports Healing, and Advanced Sports Pain Management for The Hypnosis Network. If you would like to improve your performance, heal more quickly, or manage nagging sports pain so you can get back in the game, “Dr. Jack” is the best in the business at bringing the mind into harmony with the body.
I invite you to download my FREE "Hypnosis for Sports Success" below:
The power of hypnosis on focus and performance was also displayed beautifully in the 1988 Seoul Olympic Summer Games, when Olympic diver Greg Louganis hit his head on the board while performing a complicated dive during the 3 meter final. In what is considered one of the greatest feats in sporting history, Louganis, his head gushing blood, had the wound treated while he put earphones on to listen to hypnosis tapes. Amazingly, Greg then went out to score a perfect dive the second time,[link widoczny dla zalogowanych], enough to earn him the gold medal. That dive is still shown on television today. In fact, I saw it yesterday.
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Sports Hypnosis for athletes,[link widoczny dla zalogowanych]?
Hypnosis for athletes was something that was unheard of some years ago, but is now considered an important tool in the elite athlete's arsenal. This applies to all activities from football to poker!
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North Korea state is demanding the dissolution of the United Nations Command,[link widoczny dla zalogowanych], which allows US troops to be stationed in South Korea. Citing remarks by a North Korean Foreign Ministry spokesperson the North's Central News Agency reported on possible future attacks similar to those in the West Sea late last month and in 1999,[link widoczny dla zalogowanych], unless the US removes the imposition of the Northern Limit Line in the sea.
The spokesperson was also quoted as saying that the current Bush administration's hard-line stance towards Pyongyang is only aggravating the situation on the peninsula,[link widoczny dla zalogowanych]. The United Nations Command was created immediately after the outbreak of the Korean War between 1950 and 53,[link widoczny dla zalogowanych].
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Department of Commerce: China is expected to become the second largest trading nation in the world this year
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Gao Hucheng: Mainland color TV, refrigerator, washing machine,[link widoczny dla zalogowanych], 70 kinds of industrial products production and export volume ranked first in the world. Social commentary in the Hongkong in December 10,[link widoczny dla zalogowanych], the Ministry of Commerce vice minister / Gao Hucheng today said in Hongkong, this year China's foreign trade volume is expected to exceed $2,[link widoczny dla zalogowanych], more than Germany,[link widoczny dla zalogowanych], to become the world's second largest trading country.
according to xinhuanet.com reported, Gao Hucheng attended the "today in Hongkong to deal with foreign trade remedy investigation said the seminar on capacity building",[link widoczny dla zalogowanych], since the reform and opening up, especially since China joined the world trade organization, the economic development of the mainland soon, the rapid growth of foreign trade. In 2006, the mainland is the world's fourth largest economy,[link widoczny dla zalogowanych], the third largest trading nation.
Gao Hucheng said, some international economists have pointed out that the current global economic development, centre of gravity is shifting from west to East, the mainland economy has become an important driving force for world economic development. "Produced major effect factors of China" on the development of world economy and trade,[link widoczny dla zalogowanych], "made in China" has great influence on people's daily life world.
Gao Hucheng said, now the whole world average per person per year to wear a pair of shoes made in China, buy 2 meters estate cloth, dress in 3 from the mainland. The mainland color TV,[link widoczny dla zalogowanych], refrigerator,[link widoczny dla zalogowanych], washing machine, 70 kinds of industrial products production and export volume ranking first in the world.
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CNN reporter: "we are the height of 5700 meters, more than 10000 to 6000 feet, although already high oxygen carriage, I was breathing difficulties, it is difficult to imagine the construction of the railway workers had to bear the pain."

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Do things stay the same or move forward at the pace of a tranquilized sloth? though they all tried their hardest to make positive life changes. 1. Power is useful for entering freeways or driving on hills. It turns out she’s got this great big long checklist of daily and weekly goals that she sets herself that need to be reviewed before bed every night. but I can assure you that reward plays a massive role in the psychology of motivation in our lives.
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Create a private and pleasing atmosphere, Honestly, before you start deciding on what to wear or where the venue is, An appropriately sized Amish coffee table can even do the work of an entertainment center.

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"before and after 2035, we need two planets to support the human way of life." President James in the WWF said.
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* For extra intensity, try to add 3-4 extra reps through controlled cheating.
Week 5:
A Low-intensity
Breather
Week 6:
Forced Rep Agony
Exercise Sets Reps
Seated alternating hammer curls 2 6-8
Barbell curls w. EZ-bar 2 6-8
One-arm cable curls 2 8-10
Reverse barbell preacher curls 3 8-10
The trick is to keep your elbows stationary at your waist and only cheat barely enough to complete the extra reps. Your biceps should still do most of the work. Remember to keep your abs tense in order to keep your back safe.
By Dane Fletcher
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There are two variations on this: Either you do two exercises for the SAME muscle group, such as two-hand cable curls immediately followed by concentration curls, or you work two DIFFERENT muscle groups, such as two-hand cable curls immediately followed by tricep pressdowns.
This is another time when controlled cheating comes in handy. Except for the hammer curl machine, you can safely cheat in any of these exercises by simply bending your knees a little and use momentum to get past the sticking point.
Ok, time to get serious. This week we’re hitting the heavy weights, so expect the reps to go down a bit. As a rule, you should never use weights heavier than those you can do 4 strict reps with. However, this time we want to get as close to this limit as possible. It’s time to wake those biceps up from their slumber!
* Use the other hand to wring out 2-3 extra reps on top of the 4-6 reps.
Most gyms have at least one machine you can use for hammer curls. My personal favorite is a banged-up old Nautilus monster that lets you train each arm separately (iso-lateral), but use whatever you’re most comfortable with. This week is a bit of an exception from what I said about trying new stuff - you’re lifting heavy, so go with what works best for you.
As mentioned earlier,[link widoczny dla zalogowanych], cables have the biomechanical advantage of providing even resistance throughout the full rep range. Put this to use and dedicate this week to fine-tuning your cable technique.
Exercise Sets Reps
Barbell curls w/ straight bar 2 6-8
Hammer curl machine of choice 2 6-8
One-arm cable curls 2 4-6
Reverse barbell preacher curls 2 8-10
Forced negatives are more flexible. With this method you use the same weight as usual, but your partner presses down on the weight during the negative phase. The flexibility is that your partner can adjust the pressure as you crank out the reps, but it takes a steady hand – unsteady resistance can be annoying. This method works better with plate-loaded equipment.
Having full, pumped biceps with distinct peaks is the classic sign of a true bodybuilder. But what if you’re a serious guy who trains them every week, only to find them exactly the same size as last year? Or worse yet, the year before that?
Recess is over,[link widoczny dla zalogowanych], Biceps 101 at the School of Pain is back in session. Forced Reps is the intensity boosting technique of having your workout partner give you an extra lift to help you keep going. This should be done in moderation, so that you get just enough help to get past the sticking point.
If you happen to be at a well-equipped gym, you can try alternating this all-cable day with using bicep machines you rarely use. As a rule, iso-lateral machines (handles moving independently of each other) provide the best types of resistance. For the fixed-handle machines, keep in mind that most machines can be used for one-handed exercises. Just let go with one hand, and a mediocre machine can turn into a great one.
At this point you should see visual improvement. You will notice that I have not discussed any “special tricks” for bringing out the peaks, or how to create those cool splits some of the pros have. This is because a lot of it is genetic. However, as a rule, the larger you grow your biceps and the less body fat you have, the more detail will become visible.
Last but not least,[link widoczny dla zalogowanych], the forearm extensors get plenty of exercise from hammer and reverse curls. But to achieve balanced arm development, you need to do a few sets for the forearm flexors each week. This is accomplished through simple exercises such as barbell wrist curls and behind-the-back wrist curls. Good luck!
Well, no more. The sample workouts for these 10 weeks consist of a bunch of common and less common exercises. If you spot an exercise that you know you have done almost every bicep workout for the past few months, you may want to replace it. The goal here is to bring in some fresh material and let the old favorites rest a little.
For an extra kick, this may be a good time to challenge your workout partner to a good ol’ Arm Blaster Duel. At the end of the workout, pick a barbell about 20-25% lighter than you normally use, face each other and start repping out. The first one to throw in the towel buys the other one a protein drink in the sports bar.
When doing rest-pauses, you do your set to failure as you normally would, but instead of racking the weights you simply wait for a few seconds. Take a few deep breaths, feel the blood revitalize the muscle and try to hammer out an extra rep or two. It’s not as good as having a reliable workout partner, but it’s better than nothing.
Another option is to do what you may call “concentration hammer curls”, same as regular concentration curls, except your thumb is pointing up through the entire movement. Since you’re only using one hand,[link widoczny dla zalogowanych], you can use the other to give yourself a little extra help.
You can also try adding some controlled cheating for extra intensity. This particular intensity booster is easier to do with free weights than machines or cable. However, cheating doesn’t mean swaying all over the place from the first rep, it merely means using momentum to get past the sticking point in order to squeeze out a few more reps at the end of your set.
Exercise Sets Reps
Two-hand cable curls w/ straight bar 2 8-10
Rope hammer curls 2 8-10
Cable concentration curls 2 6-8
Reverse cable preacher curls 2 8-10
Hammer curls,[link widoczny dla zalogowanych], where your thumbs point straight up rather than out to the sides, are a great exercise for adding arm mass. What makes it stand apart is that it not only hits biceps, but also targets the underlying brachialis muscle. This relatively small muscle is a helper to the biceps, working solely by flexing the elbow joint.
Exercise Sets Reps
Arm Blaster curls 2 6-8
Standing alternating dumbbell curls 2 6-8
Seated concentration curls 2 4-6*
Standing reverse barbell curls 2 6-8
If your biceps are not growing, chances are it is because you use pretty much the same old routine every workout. Other factors include training too much and/or too often, not varying the weight and reps, and simply having lost that inner spark to take on the insane weights once in a while.
Exercise Sets Reps
Arm Blaster curls 2 6-8
Rope hammer curls 2 6-8
Two-hand cable curls w. straight bar 2 6-8
Standing reverse barbell curls 3 6-8
You’ve heard the clichés about keeping your muscles guessing before, but here’s a new one for you. After pounding your biceps with intense workouts for a month, you will now throw in a higher-rep, lower-weight workout. Counterintuitive as it may seem, it just may be what you need to keep your muscles from recognizing (and adjusting to) your pattern of heavy workouts.
In the sample workout below, I have used the biceps/triceps superset strategy. If you decide to hit biceps with both sets,[link widoczny dla zalogowanych], you may want to consider making the second exercises one where you can employ controlled cheating.
Week 4:
Superset Mania
As for the number of sets, let’s keep it in the 8-10 range. Why so few? The Biceps are a pretty small muscle that tire quickly. Legs, for example, are made for working all day long and can handle more sets. Biceps are more suitable for short and intense bursts of activity. The goal is to hit the biceps hard and then move on to the next muscle group you’re training.
This week we go back to the free weight training for another dose of old-school intensity. As before,[link widoczny dla zalogowanych], controlled cheating is an option,[link widoczny dla zalogowanych], especially for the standing alternating dumbbell curls. You can also pick a heavier weight for the concentration curls and repeat the trick of using the other hand to grind out a few extra reps.
Exercise Sets Reps
Standing alternating dumbbell curls 2 4-6
Two-hand cable curls w. straight bar 2 6-8
Hammer curl machine of choice 2 6-8
Seated concentration curls 2 4-6*
Standing reverse barbell curls 2 4-6
Another thing to consider is that the arm consists of more than the biceps. Triceps actually make up a larger part of the overall arm mass, so don’t forget to pour the same amount of enthusiasm into your triceps training.
Week 9:
Heavy Hammering
The seated concentration curls are great for getting 100% focus on the biceps. You can also use your other hand to give the dumbbell a little extra nudge past the sticking point. To reap extra benefit, resist through the negative phase where you slowly let the dumbbell sink back down to the starting position.
In some cases, such as seated concentration curls and other one-handed exercises, you can simply use your other hand to provide that extra nudge. Two-hand exercises are trickier, however. If you don’t have a workout partner and aren’t comfortable asking someone at random, you can try the rest-pause technique as a backup solution.
This muscle is interesting because it is strategically located under the biceps. In other words, it helps push out the biceps thus making it appear larger than it really is. To capture this effect, we will put some special attention on hammering this week.
Exercise Sets Reps
Seated alternating hammer curls 3 6-8
Hammer curl machine of choice 2 6-8
Rope hammer curls 2 6-8
One-arm cable reverse curls 2 8-10
Week 7:
Back to Basics
Finally, you’ve reached the end of the 10-week program, and your reward is … more pain. Negative training is very effective, but it takes a heavy toll on your entire system so use caution. If you have joint problems or previous injuries you may want to skip this one. For the rest of you, you have two choices: Plain negatives or forced negatives.
The first approach,[link widoczny dla zalogowanych], hitting the same muscle group twice in a row, will give you the burn from hell. The downside is that you can only use half (or less) of your normal weight for your second set since you’re pre-exhausted. The second approach, mixing biceps/triceps, doesn’t give as much burn, but brings an overall arm pump you wouldn’t believe.
Exercise Sets Reps
Barbell curls w. straight bar 2 6-8*
Incline dumbbell curls 2 6-8
Standing concentration curls 2 8-10
Standing reverse barbell curls 3 6-8
Going back to the bodybuilding roots can be refreshing for a change. Skip the fancy machines and cables this week. Instead, set your sight on good old free weights. It is true you get more uneven resistance curve and yada-yada, but it is also harder to get all fired-up over a cable machine. Try adding a few of the classic you-go, I-go sets of straight barbell curls with a buddy at the end of your workout and tell me you’re not psyched!
This brings us to the next point: For the next 10 weeks, you will train biceps FIRST in the workout, to make sure you’re at your strongest. You will also restrict your bicep training to once a week, thus ensuring they have time to fully recover. Remember, the whole point of going to the gym is to trigger growth, nothing more. If you do your job,[link widoczny dla zalogowanych], 8-10 sets should be plenty, and taking a whole week to rest guarantees you reap the full benefit of your hard work.
Author's Bio:
Week 8:
Cable Guy
If this sounds like you, take a step back and look at the big picture. Whatever you’re doing right now is obviously not working. Instead,[link widoczny dla zalogowanych], let’s turn a fresh page and approach the issue from a new angle. Here is a 10-week recipe for jump-starting even the most stubborn biceps.
To keep things from getting boring, keep the rest between sets short (less than a minute) and go for the burn. Lactic acid tolerance is good to have, but remember, finish with a set or two of ultra light curls to flush out the lactic acid.
Week 1:
Setting the Agenda
Week 10:
Negative Nightmare
Week 3:
Loading on the Plates
Exercise Sets Reps
Arm Blaster curls / skullcrushers 2/2 6-8 / 6-8
Preacher cable curls / tricep pressdowns 2/2 6-8 / 4-6
Seated hammer curls / standing tricep presses 2/2 6-8 / 8-10
Reverse barbell preacher curls / weighted dips 3/3 6-8 / 8-10
* Use the other hand to do 2-3 extra reps on top of the 4-6 reps.
Plain negatives means that you load on more weight than you could normally handle (for example, 140 lbs instead of 110 lbs.) Then have your partner help you curl it up, while you very carefully resist for 2-4 seconds on the way down. Don’t relax your biceps at the bottom – your partner should be there the second you’re all the way down and help you back up to the starting position. Repeat until you reach total muscle failure.
Exercise Sets Reps
Barbell preacher curls 3 10-12
Bicep machine of choice 2 12-15
One-arm cable curls 2 10-12
One-arm cable reverse curls 3 12-15
Supersets are one of those old-school techniques you don’t see too often in the gym anymore. That’s a pity, since it’s a really nice (and quick!) way to blast your muscles into the next level. If you are unfamiliar with supersets, the basic idea is to go two sets in a row without taking a break in-between. This pumps up the intensity in a major way.
Week 11...
and beyond
Week 2:
Going Basic
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