Business and Health Blog

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

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.

Popularity: 24% [?]

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

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.

Popularity: 24% [?]

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.

Popularity: 23% [?]