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Shoulder Exercises For Beginning Bodybuilders

Shonta — Fri, 23 Jan 2009 06:29:43 +0000

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.

2. Front lateral raise – 3 sets of 10-15 reps. This exercise emphasises the front delt.

3. Rear lateral flyes – 3 sets of 10-15 reps. This exercise targets the rear delt.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your shoulder exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

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Lower Body Exercises For Beginning Bodybuilders

Shonta — Fri, 23 Jan 2009 06:16:53 +0000

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.

5. Calves – these are the two muscles found in the lower leg.

For beginners these muscles should be exercised as follows:

1. Leg press – 1 set of 10-15 reps. This is a useful exercise for the quads but it also works the hamstrings and glutes to a lesser degree.

2. Leg extension – 3 sets of 10-15 reps. This is a useful exercise for adding definition to the quads.

3. Hamstring curl – 3 sets of 10-15 reps. This exercise isolates the hamstrings.

4. Standing calf raise – 3 sets of 10-15 reps. This exercise works the gastrocnemius muscle.

5. Seated calf raise – 3 sets of 10-15 reps. This exercise works the soleus muscle underneath the gastrocnemius muscle.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your lower body exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

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Back Exercises For Beginning Bodybuilders

Shonta — Fri, 23 Jan 2009 06:15:11 +0000

From a bodybuilder’s perspective one of the most important body areas is the back. Not only can it be visually impressive but a strong back is essential for intensive training and day to day living. In bodybuilding you are aiming for three things with regard to developing the back muscles:

- Thickness of the upper back (traps).

- Wide lats.

- Highly defined lower back (spinal erectors and lower lats).

As a beginner there are five essential exercises for developing these muscles quickly:

1. Dumbbell shrugs – 3 sets of 10-15 reps. This exercise will develop the traps.

2. Seated V-bar cable rows – 3 sets of 10-15 reps. This exercise will develop the mid upper back.

3. Bent over barbell rows – 3 sets of 10-15 reps. This exercise will add thickness to the upper back.

4. Pullups – Aim for 25 reps. This exercise will strengthen the entire back.

5. Pulldowns – 3 sets of 10-15 reps. This exercise will define the lats.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your back exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

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Arm Exercises For Beginning Bodybuilders

Shonta — Fri, 23 Jan 2009 06:13:05 +0000

Most people new to bodybuilding pay a lot of attention to building big arms, sometimes to the point of overtraining. Don’t forget, the arm muscles are brought into play during most exercises aimed at other body parts so care must be taken not to overdo things.

Having said that, the arms are complex body parts in their own right and deserve a properly focused exercise program. In basic terms the arm consists of three main muscle groups:

1. Biceps brachii – two muscles at the front upper arm that run from the elbow to the shoulders.

2. Triceps brachii – three muscles at the rear upper arm that run from the elbow to the shoulder.

3. Forearm – several smaller muscles that run from the elbow to the wrist.

There are seven classic exercises that will allow beginners to get off to a good muscle building start without overstraining their bodies. For all of the exercises that follow, use a weight that is light enough to allow between 10-15 reps.

Three biceps building exercises are recommended for beginners:

1. Standing barbell curl – 3 sets of 10-15 reps.

2. Alternative standing dumbbell curls – 3 sets of 10-15 reps.

3. Preacher bench curls – 3 sets of 10-15 reps.

Three triceps building exercises are recommended for beginners:

1. Dips – 3 sets of 10-15 reps.

2. Close grip bench press – 3 sets of 10-15 reps.

3. EZ bar lying extensions – 3 sets of 10-15 reps.

One forearm building exercise is recommended for beginners:

1. EZ bar reverse curls – 3 sets of 10-15 reps.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your arm exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

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Chest Exercises For Beginning Bodybuilders

Shonta — Fri, 23 Jan 2009 06:05:27 +0000

The chest area is one of the easist muscle groups for beginning bodybuilders to strengthen and develop. It consists of a large muscle (pectoralis major) to either side of the breastbone and a smaller muscle (pectoralis minor) underneath. The pecs are relatively easy to develop in the early stages simply because they can be trained intensively although care needs to be taken to work them from different angles to ensure full development.

For beginners, three safe but effective exercises are recommended:

1. Incline dumbbell press – 3 sets of 10-15 reps. When you feel comfortable with the mechanics involved in this exercise you can move on to using a barbell instead, remembering to maintain proper form.

2. Incline dumbbell flyes – 3 sets of 10-15 reps. Done properly, this exercise is good for inner and outer pecs.

3. Push-ups – 3 sets of 10-15 reps. Keep your body straight from head to knees and lower your body until your arms form right angles. Done properly, the old fashioned push-up still offers benefits to the chest muscles.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your chest exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

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Know Your Muscle Building Exercises – The Shoulders

Shonta — Fri, 23 Jan 2009 06:04:05 +0000

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That’s how it should be – as you progress through the various stages of learning you’ll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we’ll look at the shoulder exercises that have proven their worth to serious bodybuilders for many years. All exercises should be performed to failure with one set of six to eight reps.

1. Dumbbell lateral raises – this exercise provides the best way to develop the lateral head of the deltoid.

- Hold the dumbbells at the sides with the palms facing the thighs.

- Raise the arms up and to the sides until parallel to the floor. Make sure the elbows remain slightly bent.

- Pause.

- Lower with control to the starting position.

2. Bent-over dumbbell lateral raises.

- Bend over at the waist with the knees slightly bent.

- Raise the arms up and to the sides as high as possible.

- Pause.

- Lower with control to the starting position.

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Know Your Muscle Building Exercises – The Legs

Shonta — Fri, 23 Jan 2009 05:52:55 +0000

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we’ll look at the leg exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps.

1. Leg extension – this exercise will allow you to isolate the thigh muscles preserving the strength of the other leg muscles for the compound exercise to follow.

- Push the pads until the knees are almost locked.

- Pause.

- Lower with control to the starting position.

2. Leg press – you can move straight on to this exercise if you are sufficiently experienced.

- Place your feet firmly at shoulder width on the foot board.

- Bend the legs until they are almost touching the chest.

- Pause.

- Return with control to the starting position.

3. Calves – the best way to work the calves is to perform raises on special gym equipment that allows standing raises and sitting raises to work both calf muscles.

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Know Your Muscle Building Exercises – The Back

Shonta — Fri, 23 Jan 2009 05:48:44 +0000

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we’ll look at the back exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps.

1. Lat machine pulldowns – this exercise has been chosen because it allows you to isolate the lats and rest the biceps for the compound exercise to follow.

- Take a shoulder width grip.

- Pull arms towards the thighs keeping the arms straight.

- Pause.

- Return the bar slowly to the starting position.

2. Pulldowns – you can move straight on to this exercise if you are sufficiently experienced. Using the same machine, take an under hand grip because this will make better use of biceps strength thus maximizing the effects of the workout.

- Take a shoulder width grip.

- Pull bar to the chest area.

- Pause.

- Return the bar slowly to the starting position.

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Know Your Muscle Building Exercises – The Chest

Shonta — Fri, 23 Jan 2009 05:46:32 +0000

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we’ll look at the chest exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps.

1. Dumbbell flyes – this exercise provides a useful means of isolating the pectorals and preserving the triceps for the subsequent exercise. The exercise should be performed as follows:

- Hold dumbbells directly overhead.

- Lower them to sides with elbows slightly bent, pulled back and to the side. Lower no further than level with the torso.

- Use the pectorals to pull the weights back up to the starting position.

2. Incline bench press – you can move straight on to this exercise if you have reached an appropriate level of experience. If you perform this exercise as the second part of a pre-exhaust routine you may have to use lighter weights than normally.

- Take a shoulder width grip.

- Lower the bar to the chest with the elbows pointed to the side.

- Return to the starting position.

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Know Your Muscles – The Lower Body

Shonta — Fri, 23 Jan 2009 05:33:50 +0000

Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you’re working, the better you’ll be able to judge what’s needed to make improvements. In this article we’ll get to know the muscles that make up the lower body.

This is where you’ll find the big, strong muscles that allow us to get around. The main muscles found below the waist are as follows:

1. Quadriceps femoris – this is a group of four muscles found at the front of the thigh. These are the vastus lateralis on the outside, the vastus medialis on the inside, the vastus intermedius between them, and the rectus femoris above them. The role of these muscles is to extend the leg from a bent position.

2. Hamstrings – these are found to the rear of the leg and consist of the biceps femoris, semitendinosus and semimembranosus. The hamstrings are used to flex the knee in the act of pulling the heel towards the buttocks.

3. Gluteals – these make up the buttocks and consist of the gluteus maximus covering the hip joint and the gluteus medius and minimus on the outside of the hip. The gluteus maximus facilitates hip extension while the other two lift the leg to the side in an action called hip abduction.

4. Hip flexors – these are found opposite the glutes on the front of the pelvis. Consisting of the psoas major and iliacus they raise the leg to the front.

5. Calves – these consist of the gastrocnemius and the soleus. Their role is to extend the foot at the ankle.