Bodybuilding Exercises

Bodybuilding exercises can be the same as other training styles, what makes them more effective as muscle builders are the way they are performed. By working in the range 60 to 80 percent of your one rep max for 6 to 10 reps is the most effective for building mass. This may differ slightly for individuals since everyone is different so start with that and tweak it to what works best for you.

For the first year I suggest sticking with basic exercises like benches, curls, squats, and presses. These will produce the most gains and are good to push through sticking points. After the year you can start adding concentration and isolation exercises to start shaping the muscles while still adding mass.

The saying that "knowledge is power" also goes in bodybuilding, learning all the necessary bodybuilding exercises for the different body parts is essential to build a well balanced body. Good symmetry will make the difference between an average body and an outstanding physique.

Occlusion Training

What is Occlusion Training The pump is a key element for building bigger muscles, the bigger the pump, the bigger the muscles grow.

Smart Exercise Tips

1.Use wrist straps/grips on your last set of exercises like shrugs, deadlifts and rows to help you work certain muscles to failure when your forearms start to fatigue.

2. On most tricep exercises always remember to keep your elbows in close to your body and visualize your elbows only as hinge to contract the tricep. Keep your upper arms stationary.

3. A correct spotter for barbell exercises (ex. bench press), should only touch the bar on your last couple of reps when you start to reach failure. They should only need their fingers to apply just enough pressure to keep the bar moving upward.

4. A correct spotter for dumbbell exercises (ex.dumbbell shoulder press) should support their palms around the bottom of the elbows to support and apply just enough pressure to keep the weight moving upward.

5. When performing abdominal leg raises contract and control your abs to raise your legs, don't swing and use momentum to complete the exercise. Swinging your legs allows your hip flexors to take over the exercise.

"Free Weights or Machines?....Both is Best."

Starting A Fitness Program Your fitness program depends on your goals, there is cardio, strength or power training, muscle building, and flexibility.

Get Out!

Burn Fat Under the Sun...

After all of those boring winter cardio sessions on the treadmill or bike its time to enjoy summer and at the same time stay lean. There are many different cardiovascular activities that you can do to burn fat under the sun. Mountain biking burns tons of calories and is a lot more exciting that staring at the wall from a stationary bike. Rollerblading has become very popular and is a great workout. Jogging on an outdoor path around a park is a great way to stay fit and get some fresh air. Pretty much any sport like basketball, tennis, outdoor volleyball are all great activities to keep your heart pumping. Even a hike through the wilderness is a great way to relax and and burn some extra calories. Now get out in the sun and have some fun!

"Outdoor activities allow you to get a good cardio workout and at the same time get a tan."

Reverse Pyramid Training Workout What exactly is a reverse pyramid training workout and why do so many bodybuilders and lifters seem to be attached to it?

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Here are the five new exercise tips to keep your muscles guessing and growing.

1. Perform exercises seated for a more stricter movement, and for more power and overload, perform them while standing.

2. Complete your ab routine after your workout. If you work your abs before, they will be too fatigued to help in support of basic compound exercises, which could lead to injury.

3. When performing any variation of the deadlift, keep your arms straight when lifting the weight. Use them only as hooks to connect your body to the weight. When you bend your arms your biceps take most of the strain, this could result in tearing the muscle.

4. Always keep a slight bend in your knees when performing standing exercises. This keeps any strain off your lower back.

5. Stretch all muscles before your workout, not only the muscles that are to be worked on that day.

Barbells or Dumbbells?

Barbells enables you to handle more weight but beginners should be aware of leaning the weight to the mostly-used arm since this will lead to unbalanced development. Dumbbells, on the other hand, let you isolate the working body parts better and develop a well-balanced physique.

Here are the five new exercise tips to keep you growing like a weed

1. When performing any exercise always control the weight during the negative phase of the movement as well as the positive.

2. When doing the french press or skull crushers for triceps, bring the bar down past your forehead instead of directly above allowing a greater stretch and the ability to handle heavier weight.

3. If you could only do three weight training exercises, do squats, deadlifts and bench presses. These three work almost every muscle in your body, now that's efficient!

4. With barbell and dumbbell shrugs, hold the weight up for a two second pause. You control the weight not the other way around.

5. Use different grips such as palms in or out, and different grip widths, close, medium, and wide to hit the muscles from all angles.

How To Increase Workout Intensity Ensure your workouts are progressive and give you the maximum muscle growth stimulation.

In today's fast paced society everyone seems to need more time. Everything is being designed to save us time. Bodybuilders have to manage their time pretty well in order to workout, eat at certain times, take certain supplements at certain times, plus all the other "regular" daily activities. This can make the muscle building equation that much harder if you are not organized. Being able to prioritize and prepare your daily tasks are the only way to accomplish everything that needs to be done. Everyone probably don't like making lists or writing things down but it works! A daily planner and the will not to procrastinate will set you on your way to getting things done today instead of tomorrow.

"There is always time if you make time"

No Gym Leg Workout When you are on the road you don’t always have access to a gym.

Barbells vs Dumbbells There are some men who specifically prefer one or the other so we are going to be talking about the advantages of using each of these.

Serge Nubret Arm Workout Serge did not believe in low reps or training to failure, instead he used super strict form and did high reps and high sets.

Get Huge Triceps Fast If you want big arms then you need big triceps because triceps are 75% of the size of your upper arms.

Our latest articles reviewing different creatine products:

Creatine Gluconate Review To put it simply Creatine Gluconate is essentially a creatine molecule bound to a glucose molecule.

Creatine Hydrochloride Review May be far more bioavailable and readily absorbed than creatine monohydrate.

Creatine Magnesium Chelate Review A big advantage of using Magnesium Chelate is that it revents cyclization of creatine.

Creatine Nitrate Review Studies show that it works well but you need to drink lots more water than you normally do.

Creatine Phosphate There is no question that Creatine phosphate does enhance sports performance.

How To Get Peaked Biceps Some of the greatest professional bodybuilders have managed to change the shape of their bicep by doing different exercises.

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8 Pack Abs Workout Being able to show all 8 abs on your body comes from a very specific type of training but also nutrition.

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Creatine is one of the most popular bodybuilding supplements on the market today, but many people still have questions about it’s risks, benefits, etc. So we have added even more articles in on ongoing series on creatine supplements.

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