Exercise The Right Way - The Standing Calf Raise
February 15, 2010
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders’ training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we’ll take a close look at the standing calf raise.
MUSCLES TARGETED: gastrocnemius
STARTING POSITION
Face the machine, place the balls of the feet on the near edge of the step.Move under the shoulder pads and stand erect with the hips under the shoulders.Position the feet and legs parallel to each other with the toes pointing straight ahead.Extend the knees and allow the heels to hang off the step.
UPWARD MOVEMENT
Exercise The Right Way - The Hammer Curl
January 24, 2010
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders’ training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we’ll take a close look at the hammer curl using dumbbells.
MUSCLES TARGETED: brachialis, biceps brachii, brachioradialis
PREPARATION
Grasp two dumbbells using a closed grip.
STARTING POSITION
Stand erect with the feet shoulder width apart, knees slightly flexed.Place the dumbbells beside the thighs with the elbows fully extended.Palms should be facing the outer thighs.Position the upper arms against the sides of the torso.
UPWARD MOVEMENT
Exercise The Right Way - The Biceps Curl
January 2, 2010
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders’ training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we’ll take a close look at the biceps curl using a barbell.
MUSCLES TARGETED: brachialis, biceps brachii, brachioradialis
PREPARATION
Grasp the bar with a closed, supinated grip.The grip should be shoulder width.
STARTING POSITION
Stand erect with the feet shoulder width apart, knees slightly flexed.Fully extend the elbows and rest the bar on the thighs.Position the upper arms against the sides of the torso.
UPWARD MOVEMENT
Flex the elbows until the bar is a few inches from the front deltoids.Keep the torso erect and the arms stationary.Keep all movement smooth.
Exercise The Right Way - The Seated Row
December 10, 2009
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders’ training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we’ll take a close look at the seated row using a machine.
MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboids
PREPARATION
Grasp the handles with a closed, pronated grip.
STARTING POSITION
Sit down on the seat facing the chest pad of the machine.Place the feet on the foot supports.Sit erect and press the torso against the chest pad.Extend the elbows fully.This is the starting position for all repetitions.
BACKWARD MOVEMENT
Exercise The Right Way - The Lat Pulldown
November 19, 2009
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders’ training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we’ll take a close look at the lat pulldown using a machine.
MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboids
PREPARATION
Grasp the lat pulldown bar with a closed, pronated grip.Grip sHould be slightly wider than shoulder width.
STARTING POSITION
Sit down on the seat facing the machine.Position the thighs under the pads making sure the feet are flat on the floor.Lean slightly backward.Extend the elbows fully.This is the starting position for all repetitions.
DOWNWARD MOVEMENT
Exercise The Right Way - The Barbell Bent-Over Row
October 24, 2009
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders’ training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we’ll take a close look at the bent-over row using a barbell.
MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboids
PREPARATION
Grasp the bar with a closed, pronated grip.Grip should be slightly wider than shoulder width.
STARTING POSITION
Adopt a shoulder width stance with knees slightly flexed.Flex the torso forward so that it is not quite parallel to the floor.Make sure the back remains straight.Look to a point just ahead of the feet.Let the bar hang with the arms fully extended.This is the starting point for all repetitions.
Moving From Beginner To Intermediate Level Bodybuilding
October 5, 2009
By now you’ve made significant progress in your bodybuilding career. For the past three to six months you’ve learnt how to perform the core lifting exercises in a technically correct manner. You’ve also conditioned the body and developed sufficient core strength to prepare yourself for a whole new level of intensity. Hopefully you’ve also built some rock solid muscle! But that’s only the beginning.
In recent weeks your workouts have probably lost some of their effect so, even though you’re lifting bigger weights, your muscles now need even greater stimulation to generate maximal growth. Don’t expect miracles though - from this point onwards, every little bit of improvement will take even greater and more intensive work than before.
Because you’ll be working your muscles more intensively, they’ll also need more recovery time to adapt and grow and that’s why you’ll be reducing your workouts to three a week. Each primary muscle group trained will now need one full week to recover. After being used to whole body sessions and more workouts per week it may seem as if you’re not doing enough but the point is, you’ll be working your muscles very, very intensively and making better use of your time.
Abdominal Exercises For Beginning Bodybuilders.
September 11, 2009
The abdomen contains the muscles that most beginners struggle with because they take a long time to develop and need a low level of body fat to be seen. The abdominal muscle group consists of three main muscles:
1. Rectus abdominis - commonly known as the abs, this is a large flat muscle wall that runs from the lower chest to the pubic bone.
2. Obliquus abdominis - commonly known as the obliques, this muscle runs diagonally along the side of the mid-section from the lower ribcage to the pubic area. The internal obliques lie underneath the external obliques.
3. Transversus abdominis - this is a thin strip of muscle that runs horizontally across the abdomen.
You can target these muscles effectively by performing the following exercises:
1. Crunches - 3 sets of 15-20 reps. This exercise will work the upper abs.
2. Pelvic tilts - 3 sets of 15-20 reps.This exercise will target the lower portion of the abdomen below the navel.
3. Side bends - 3 sets of 15-20 reps. This exercise will work the obliques.
Shoulder Exercises For Beginning Bodybuilders
August 20, 2009
The main shoulder muscles that concern bodybuilders are the deltoids and although they work closely with the arms and chest muscles, it is possible to isolate the delts in a training session. Unlike other body parts though, the shoulder is not designed for heavy lifting in all directions so beginners need to take care and use lighter weights than usual for shoulder-isolating exercises.
The deltoid covers the shoulder and consists of three distinct segments:
1. The anterior or front deltoid allows you to raise your arm to the front.
2. The medial or middle deltoid allows you to raise your arm to the side.
3. The posterior or rear deltoid allows you to draw your arm backwards when it is perpendicular to the torso.
The front delt usually receives plenty of work with chest exercises such as the bench press and pushup, so you’ll need to use common sense and listen to your body when performing exercises that specifically target this muscle. The recommended shoulder exercises for beginners are as follows:
1. Seated dumbbell press - 3 sets of 10-15 reps. This exercise places the emphasis on the medial head.
Lower Body Exercises For Beginning Bodybuilders
July 28, 2009
The lower body contains some of your biggest muscles which are capable of bearing significant weights. The temptation for beginners to go for broke by performing heavy squats should be resisted. To begin with you should concentrate on building the muscles safely by using machines that isolate muscle groups. The squat is an excellent compound exercise that trains numerous lower body muscles but it is one you should learn properly after spending three months strengthening the individual muscles that will be utilized later.
The muscles of the lower body can be divided into five groups:
1. Quads - this is the big muscle group consisting of four muscles at the front of the thigh. These are the primary muscles used when performing exercises such as squats, leg press, lunge and leg extension.
2. Hamstrings - these are the main muscles at the back of the thigh. These are the primary muscles used when performing leg curls.
3. Gluteals - these are the muscles that make up the buttocks.
4. Hip flexors - these are the small muscles at the front of the pelvis that allow you to raise your legs to the front.
