The 10 Best Shoulder Building Exercises for Bodybuilding Beginners

The 10 Best Shoulder Building Exercises for Bodybuilding Beginners
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The 10 Best Shoulder Building Exercises for Bodybuilding Beginners

For most guys, the biceps are the undisputed king of muscle! But what good is a king without a crown? If you want GUNS that get respect at the beach and on the street, you've got to crown them with cannon ball deltoid development! For big, muscular shoulders that'll produce personal pride and physical power, keep reading because I've got the 10 best beginning exercises for you right here.

The 10 Best Shoulder Building Exercises for Bodybuilding Beginners

1. Seated Front Military Press

The 10 Best Shoulder Building Exercises for Bodybuilding Beginners
The 10 Best Shoulder Building Exercises for Bodybuilding Beginners
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Your shoulders consist mainly of 2 muscle groups, the trapezius and the deltoids. The trapezius or "traps" are the two large triangular shaped muscles that run across each shoulder from the back of your neck. Your deltoids or "delts" are the thick, triangular shaped muscles that cover your shoulder joints at the top of each arm. The deltoids consist of 3 sections known as the anterior, medial and posterior heads. For balanced deltoid development, you must train each section equally.

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The 10 Best Shoulder Building Exercises for Bodybuilding Beginners

The 10 Best Shoulder Building Exercises for Bodybuilding Beginners

The front military press is a great starter exercise for building the anterior or front section of your delts. You can perform this exercise from a standing or seated position. For beginners, I recommend the seated position, preferably in a chair that has low back support to prevent arching or hyperextension of your spine. With proper technique, this basic military press will add thickness and power to the front of your shoulders. As you advance in your training, you should eventually graduate from this exercise to the dumbbell shoulder press.

2. Barbell Front Raises

This exercise is great for building shape and endurance in your anterior delts. Since barbell front raises put tremendous resistance on the front of your shoulders, you should not attempt to do this exercise with heavy weight. Moderate poundage with strict technique (i.e., no bouncing or jerking the weight with your body) is sufficient to add strength and shape to your anterior delts. For variety, you can also do this exercise with a straight bar attachment to a low cable apparatus.

Whether you use a barbell or low cable machine, you must stand with your arms straight as you raise the bar forward from the front of your thighs to a position parallel to the floor at about shoulder height. To put secondary resistance on your rear delts and traps, raise the bar slightly above shoulder height. It won't take long to feel the burn from this exercise, but the payoff in deltoid development is well worth it.

3. Seated Reverse Dumbbell Press

The reverse dumbbell press, aka the "Arnold Press" is another terrific shoulder builder for your anterior delts. When done properly, this exercise also puts concentrated resistance on the upper portion of your traps. You can do the reverse dumbbell press with both arms pressing the weights simultaneously or by alternating each arm. In either event, I suggest that you do this exercise in a seated position with good back support to avoid injury.

To do this exercise, hold 2 dumbbells at shoulder height with your palms facing you. Keep your back straight and don't bounce or jerk your body as you slowly press the dumbbells overhead. As you press the weight upward, rotate your wrists so that your hands face forward at the top of each lift. Return the dumbbells to the starting position as you lower them after each rep. If you've never done this exercise before, start with weight that you can easily balance and control and progress to heavier poundage when you've mastered your training technique. Take my word, the results will be awesome!

4. Dumbbell Front Raises

Like barbell front raises, the dumbbell version of this exercise puts extreme resistance on the front of your shoulders. In addition to building the anterior deltoids, front dumbbell raises put secondary but significant stress on the medial deltoid head. The mechanics of this exercise are basically the same as with barbell front raises. You must stand with your arms straight as you raise the dumbbells forward from the front of your thighs to a position parallel to the floor at about shoulder height. Again, due to the extreme level of training resistance that front raises produce, you should not attempt to do this exercise with heavy weight. Moderate poundage with strict form will give you great results.

5. Behind-The-Neck-Military Press

The "behind-the-neck" or rear military press is a solid mass builder for the medial deltoid or middle shoulder area. Like the front military press, you can perform this exercise from a standing or seated position. Again, I recommend that you do your military presses in a chair with lower back support to avoid arching or hyperextension of your spine. The seated position also helps to stabilize your torso so you won't jerk the weight upward and cheat on technique. As with all overhead lifting, go slow, master your training technique and the rear military press will add mass, power and symmetry to the middle portion of your shoulders.

6. Dumbbell Lateral Raises

Nothing beats dumbbell lateral raises for targeting the medial head of your delts. And this is another shoulder exercise that provides great results without using excessively heavy weight. With your arms at your sides, grasp a dumbbell in each hand. Slowly raise your arms outward and upward until the dumbbells reach shoulder height in a position that parallels the floor. Return to the starting position. To work the medial delts from every possible angle, vary your workouts by doing some sets with your hands at your sides, some sets with your hands slightly in front of your thighs, and some sets with your hands behind your hips. This exercise is great for adding the shoulder girth necessary to beef up your V taper.

7. Single Arm Cable Lateral Raises

This exercise is a good substitute for dumbbell lateral raises for variety or when dumbbells may not be available to you. Except for the fact that you alternately train each shoulder, the mechanics of this exercise are basically the same as with the dumbbell version. With your arm at your side, simply grasp a low cable handle and slowly raise your arm outward and upward until the handle reaches shoulder height in a position that parallels the floor. Return to the starting position. For maximum effectiveness, you should vary your workouts by starting some sets with your hand at your side, some sets with your hand in front of your thighs, and some sets with your hand behind your hips.

8. Seated Two-Armed Dumbbell Rows

Unless you focus on training your rear delts, it's easy to forget about them and end up with unbalanced shoulder development. This happened to me years ago when I was still more or less in my infancy when it came to serious bodybuilding. At the time I was living and training in Montreal at "Winston's Gym," a bodybuilding powerhouse then owned by Canadian bodybuilding great, Winston Roberts. So one day I asked Winston what I should do to build mass into my rear delts.

Without hesitation he told me to sit on the edge of a flat bench, grab a dumbbell in each hand, lean forward to about 45 degrees and pull the dumbbells toward my torso as though to touch my elbows behind my back. Wow, did this work! My rear delts responded almost immediately to this new workout, and the "Seated Two-Armed Dumbbell Row" was born! To make sure that you fully develop each section of your deltoids, you've got to include this rear delt builder in your shoulder workouts.

9. Bent-Over Lateral Raises

This exercise also isolates the posterior deltoid area for full, symmetrical shoulder development. Stand with your feet about shoulder width apart and your knees slightly bent. Bend forward at the waist but keep your back straight and your head facing forward. Grasp a dumbbell in each hand with your elbows bent slightly and raise your arms outward and upward until the weight reaches shoulder height. Return to the starting position. For variety or if dumbbells aren't available, you can also do this exercise with a low cable machine.

10. Upright Rows

Finally, one of my all time favorite shoulder shapers, the upright row builds the entire deltoid area and I love the secondary biceps pump I get whenever I do this exercise. Just grab a barbell with an overhand and slightly wider than shoulder width grip. If you're using a cambered or EZ Curl Bar, use the wide grip hand position. Raise your arms and pull the bar upward until it nearly touches your chin. To put more resistance on your traps, try pulling your elbows up a little beyond shoulder height as you complete each rep. Return to the starting position. I'm continually amazed at how seldom I see anyone doing this exercise. But you've got to do upright rows if you're serious about building big, muscular shoulders.

Well, that's it - my Top 10 list of shoulder-building exercises for beginning bodybuilders. Try them, have fun with them, and make sure that you use safe amounts of weight and proper training technique with every exercise.

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Bodybuilding Workout Routine - The Box Squat

Bodybuilding Workout Routine - The Box Squat
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Bodybuilding Workout Routine - The Box Squat

There are so many variations of the mighty squat - the only true leg building mechanism around in old school opinion. Unlike many of the variations of exercises for other body parts, variations for squats never take the beneficial range of motion out of the exercise. With any type of squat, you'll always, well, squat.

Bodybuilding Workout Routine - The Box Squat

So box squats were invented by a guy called Louie Simmons - the only guy over the age of 50 to squat 920 pounds.

Bodybuilding Workout Routine - The Box Squat
Bodybuilding Workout Routine - The Box Squat
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He's also the head of an elite, hardcore lifting crew called Westside Barbell in Culver City.

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Bodybuilding Workout Routine - The Box Squat

Bodybuilding Workout Routine - The Box Squat

Lots of lifters at this hardcore emporium have squatted more than 900 pounds, in fact, and that's due to pure and simple technique and the support of a crew who want its members to achieve more and more in powerlifting.

A couple of these guys have joined the 1000 pound club.

Box squats are a simple technique invention, that includes a sturdy wooden box or platform that can be placed beneath the hips. The hips must be lower than the knees, slightly, when the person comes to rest (in the lowest squat position of the exercise).

There's no bouncing, no touch and go, just a solid SIT, and a coming back up again. Control is the earmark of this technique that builds not only muscle, but stabilizes squats and strengthens surrounding joints, ligaments and tendons to enable the lifter to move up in weight.

With sins perpendicular to the floor, and a sitting back on the box with the hips moving back first on the way down, it allows a safer, faster means of progress.

Benefits of the Box Squat are many:

You can't cheat depth, according to the fellas down there, and you learn to sit back by moving your hips first - thereby increasing hip mobility.

Another benefit is that you develop overall hip power, which of course is important for squat thrust and lower body strength. Box squats require starting from a dead stop in the bottom position, and this develops explosive posterior chain strength.

It's also a safe way to go, because it stops the lifter from buckling and rounding the lower back. It's harder, say the folks who do it, to round the back when you're moving down and back, leading with the hips.

Fans of the box squat recommend beginning with a box that is slightly higher than the knees, and you can use varying depth boxes while you learn. The main thing is, a true box squat requires your hips go slightly lower than the knees in the sit position before coming back up with the weight.

Some use an aerobic box or platform, and the Westside Barbell crew say that Elite FTS sells one online. You can also use rubber bumper plates the gym - though that may be selfish if the supply in your gym isn't great.

EXECUTION OF BOX SQUAT:

Box Squat Starting Position -

The starting position on Box Squats is similar as for Squats. But you'll use a slightly wider stance.

Make sure the bar is stationed low on your back to begin. A high bar doesn't work for Box Squats. Put the bar low, on top of your scapular spine.

Use a narrow Grip -

Narrow makes it easier to keep your upper-back tight, which adds strength.

Foot Stance -

Shouldn't be a sumo stance, but should be wider than your shoulder-width. Feet should be turned out about 30 degrees.

Tight upper-back -

Imagine squeezing a pen between your shoulder blades. Keep this position during the whole lift.

Keep chest up -

Stick chest outward and keep it up. This together with the tight upper-back will prevent your back from bending.

Look Forward -

Fix a point in front of you during the whole lift. Don't look up or down, just look forward or through the mirror.

Push Your Abs Out -

This increases lower back stability. Push abs out as if someone was going to punch you in your stomach.

HOW TO SQUAT DOWN ON BOX:

Lower yourself by moving your hips first. Your knees should hardly move during Box Squats, it all comes from your hips.

Sit Back, and lead by pushing your hips back as far as you can. Think sitting on a toilet. Your knees don't move, your hips move back - which is why keeping your chest and abs out stabilize.

Shins are perpendicular to the floor - even past perpendicular to the floor. You'll get this by moving your hips first. Push them back as far as you can.

Keep the knees out - your upper-thighs must stay in line with your feet to avoid knee injuries. Imagine pushing your knees out in the same direction as where your toes point.

Sit down on the box, but do not let yourself fall down on it.

Lower yourself under good control - not slowly, but also not a quick touch and go. It should be fluid and controlled.

Remember to stay tight - don't relax your muscles, it can cause back injuries. Keep all your muscles tight on the box.

HOW TO SQUAT OFF THE BOX:

Stay tight, keep your chest up and look forward. Squat up by thinking "hips up," do not lean forward.

Plant heels firmly on the floor, and curl your toes. Heels keep you from losing balance. Push from the outer side of your feet, and explode. You can't do Box Squats slowly. Think: Explode upward from hips. That's how Box Squats build hip power.

COMMON BOX SQUAT MISTAKES OF EXECUTION:

As with any weight lifting exercise, the lower back can become compromised if you don't execute correct form. The key is to sit on the box and stay tight, not to bounce or relax at any point.

Mistake 1: Bouncing off The Box - This sandwiches your spine between the bar and the box, causing back injuries. Lower yourself under control to sit on the box for a brief moment and begin coming up.

Mistake 2: Relaxing on The Box - When you do this, your spine gets the whole load as surrounding muscles can't provide support. Stay tight, push your abs out.

Mistake 3: Keeping Knees Forward - It kills posterior chain strength. Keep your shins at perpendicular to the floor - or past. Lower yourself by pushing your hips back.

Mistake 4: Rocking Forward - Won't allow you to use your glutes effectively and will risk back injury. Squat up by moving your hips up. Keep your torso still.

Mistake 5: Leaning Forward - Can make your back round. Instead, look forward, keeping a big chest, with shoulder blades back and down; arch your back, push your abs out. Squat.

Mistake 6: Keeping knees in - This puts uneven compression on knee joint. Push your knees out from start to finish. Keep your thighs in line with your feet.

By squatting deeper than you imagined in a cage, box squats allow you to isolate all the correct muscles. Through isolating all the correct muscles, it enables you to develop additional flexibility, and muscle development, and quickly improves your pulling strength for things like deadlifts and Olympic pulls. In a word, box squats are the versatility lifters need to move past those plateaus, and a great start for beginners to ingrain the most correct form.

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Bodybuilding Workout Routine - The Box Squat

Body Building Workouts - The Difference Between Compound and Isolation Exercises

Body Building Workouts - The Difference Between Compound and Isolation Exercises
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Body Building Workouts - The Difference Between Compound and Isolation Exercises

In this article we will look at what the differences are of the two basic types of exercises muscle building and how each type is used for certain muscles and different types of training. Plus we will look at which of the two will get you the best results from your body building workouts.

Body Building Workouts - The Difference Between Compound and Isolation Exercises

There are a huge number of exercises and there are several ways to perform these exercise movements e.g., free weights, machines, gadgets, your own bodies weight resistance plus a slew more. Some say isolation exercises should be used more than compound and visa-versa. Well, both are correct to a point, and this depends on what you are trying to accomplish or what type of training you are performing. For bodybuilding isolation and compound exercises are the two basic types of exercises and both should be used in training to provide you with the best overall muscle stimulation to activate growth.

Body Building Workouts - The Difference Between Compound and Isolation Exercises
Body Building Workouts - The Difference Between Compound and Isolation Exercises
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What is the difference?:

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Body Building Workouts - The Difference Between Compound and Isolation Exercises

Body Building Workouts - The Difference Between Compound and Isolation Exercises

Isolation exercises focus on a single muscle and usually the exercise involves the movement of a single joint, like your leg extensions and bicep curls etc. Compound exercises require two or more muscles to engage and moving more than one joint to perform an exercise, like your squats, where you move your knees and hip joints and your bench presses etc.

How are each used?:

Isolation exercises, from a muscle builders perspective, are used as the name suggests isolating a muscle for strengthening or bettering development. A good example of this is, as your performing your body building workouts regularly and in time you notice your right bicep needs some shaping up to even out the strength or size when compared to the left bicep. You then would isolate that muscle by performing a dumbbell preacher curl, which is an isolation exercise, for your right bicep muscle. Compound exercises, from a muscle builders perspective, are mainly used for overall strengthening and muscle mass. A single exercise uses more than one muscle group to lift the weight and usually they are the larger muscles that are doing the work. A great advantage of compound exercises is that when you have more than one muscle kicking in to help you can move heavier weight thus building greater overall mass quickly. Also, these types of exercises are a natural way of lifting, pushing, pulling objects. Think about it, when you are moving a slightly heavy box from one place to another you use your leg, back and arm muscles to complete the task at hand.

So as you can see both compound and isolation exercises are beneficial to your overall workout routine. You can build your strength and overall muscle mass up with intense compound exercises then go back and shape up muscles that were not fully used in your compound exercises with isolation exercises.

Incorporating both types of exercises in your body building workouts with right mixture for your individual needs is the way to go. And when done in the correct arrangement can make a big difference.

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Best Bodybuilding Workout For Mass Muscle Gains

Best Bodybuilding Workout For Mass Muscle Gains
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Best Bodybuilding Workout For Mass Muscle Gains

Do you want to know the best bodybuilding workout for mass? If so I will show you the best bodybuilding workouts and how to put them together into a complete routine. I will also show you how to avoid muscle building plateaus.

Best Bodybuilding Workout For Mass Muscle Gains

Best Bodybuilding Workout For Mass

Best Bodybuilding Workout For Mass Muscle Gains
Best Bodybuilding Workout For Mass Muscle Gains
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If you are looking for the best bodybuilding workout for mass, I am assuming you want to put, as much muscle weight onto your frame as possible. To do this you have to have put other goals and aims aside for a bit. Your main focus should be on; obtaining lots of lean muscle mass.

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Best Bodybuilding Workout For Mass Muscle Gains

Best Bodybuilding Workout For Mass Muscle Gains

I should say from the start that there is not one particular best bodybuilding workout for mass. The best way to continuously add muscle and prevent muscle building plateaus. Is with a collection of bodybuilding workouts, combined together to form a complete bodybuilding routine. Get this right and you will pack on muscle mass fast. So lets have a look at the best bodybuilding workouts for mass.

Volume Training

Arguable the best workout for mass, is volume training. Volume training creates a lot of tension on a muscle and causes a lot of muscle damage. This stimulation is great for muscle growth.

You must however get the volume right and not copy bodybuilding workouts from magazines and pro bodybuilders. That sort of volume is to high and will give you below par results. Another problem with volume training is that it does not get you stronger. If you want to prevent plateaus and keep making muscle gains, you need to get stronger.

Strength Training

Strength training comes in at joint top of the best workout for mass. Simply put, stronger muscles will be bigger muscles. It is possible to have stronger smaller muscles, but this mostly irrelevant with most people. This usually occurs when you look at elite bodybuilders and power-lifters.

The main advantage with strength training is that, with the extra strength you get; you can use that strength to lift more weight with more volume. When you do this, you really start to reach your muscle building genetic potential. This is why I said there is no best bodybuilding workout for mass. But a collection of bodybuilding workouts used to form a complete bodybuilding routine.

Workout Routine

So how do you make a bodybuilding routine? This can be different for each person with different body types. You are best doing a bit of trial and error for yourself, to see how you react. A good starting guide is to start of with 2-3 weeks of volume training. Followed by 2-3 weeks of strength. Once you do that, you can review how you are progressing.

Bear in mind that you will make you best gains during the volume training. Do not drop the strength training completely, as this strength training is what sets you up for big muscle gains. It is a bit like laying the foundations for a wall, then the volume training builds the wall on those foundations.

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Best Bodybuilding Workout For Mass Muscle Gains

FST-7 Workout Routine - Pro Bodybuilding Techniques

FST-7 Workout Routine - Pro Bodybuilding Techniques
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FST-7 Workout Routine - Pro Bodybuilding Techniques

There are a hand-full of tried and true weight lifting techniques that you must stick with if you want to gain muscle mass. Compound movements used for powerlifting such as bench press, squats, and deadlifts are essential for gaining muscle mass. But sometimes you hit a plateau and need to make a few changes to shock your muscles into new growth. One technique that I've tried that really works for me is the FST-7 workout. FST is an acronym for fascia stretch training. The seven is the number of sets you perform using this technique. This technique was created by Hany Rambod, trainer of many professional bodybuilders. There's much more than just the weight lifting factor of the FST-7 workout as Hany covers several factors both inside and outside the gym. For this article, I'm just going to cover the actual workout portion and how I have implemented this into my routine and what has worked best in my own experience.

FST-7 Workout Routine - Pro Bodybuilding Techniques

First of all, you need to understand that the FST-7 workout isn't about merely getting a pump although that's one of the affects you'll feel. Also this shouldn't be considered as just a 'high rep' workout. These are misconceptions of the FST-7 workout. The first part of the entire FST-7 workout is training with heavy weights using straight sets. This basically works all muscle fibers. The intent is to force the muscle to grow and to also add shape to the muscle by stretching the muscle fascia. I'm not going to get into depth with the FST-7 workout in its entirety. But I will provide an example of the leg workout I did this morning.

FST-7 Workout Routine - Pro Bodybuilding Techniques
FST-7 Workout Routine - Pro Bodybuilding Techniques
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FST-7 Style Workout with Legs:

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FST-7 Workout Routine - Pro Bodybuilding Techniques

FST-7 Workout Routine - Pro Bodybuilding Techniques

Squats (heavy weight, parallel): 5 sets of 10, 10, 8, 8, 8

Lying Leg Curls: 4 sets of 10

Leg Extensions: 4 sets of 10

Standing Leg Curls: 4 sets of 10

FST-7 Workout with Leg press: 7 sets of 12-15 with 30 second rest periods between sets

As you can see, the leg routine above looks somewhat normal (maybe with the exception that when I do legs, I like to alternate quad and hamstring exercises; also, I normally would do another pressing exercise such as hack squats, but I didn't since I knew I had the 7 sets of leg presses at the end). It may not look like as much volume as most do for legs, but once you're done you're certainly going to feel it (and the next few days thereafter). Make sure you stretch afterwards. You can implement the FST-7 with any body part. In my opinion, it's good to do this for 2-4 weeks then switch to something else for a few weeks.

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Setting Up The Perfect Bodybuilding Workout Schedule

Setting Up The Perfect Bodybuilding Workout Schedule
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Setting Up The Perfect Bodybuilding Workout Schedule

To put it into perspective, bodybuilding is the set of sprinkles upon a well-rounded cupcake that is life. Family, career, education, and other items should always come first, with bodybuilding being something we do to improve all other aspects of life. Because of this, real-life priorities have to always come first. The key to finding time to creating bodybuilding success, amidst the flurry of change and crisis that is real-life, is to plan everything out.

Setting Up The Perfect Bodybuilding Workout Schedule

Analyze your schedule

Setting Up The Perfect Bodybuilding Workout Schedule
Setting Up The Perfect Bodybuilding Workout Schedule
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Be realistic here. How much time do you have each week to devote to weight training? Are there things you do now which could be sacrificed, like television or Internet surfing time? Could that time be better spent in the gym? Use a spreadsheet program or a piece of paper and map out how you spend your waking hours. Then, begin finding spots on that map where weight training could (or should!) be included.

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Setting Up The Perfect Bodybuilding Workout Schedule

Analyze your goals

If your goal is to lose the spare tire and add a few inches to your arms, then you probably don't need to devote 2 hours per day to the gym. On the other hand, if you're training hard for a local show, then you may need 3 to 4 hours daily, making time for weight training, cardio, tanning, posing, etc. Plan the number of hours and days per week in accordance with your goals.

Gauge your experience

If you have trained hard with weights for twenty years, you might need more than 30 minutes daily in the gym to maintain and build muscle mass. On the other hand, if you're overweight and brand new to the gym scene, thirty minutes on the treadmill, five days per week, might be just what the doctor ordered! Take into account your training experience when planning.

Don't forget the little things

Food and gym clothing preparation, gym driving, and many other small uses of time quickly add up. Be sure to include them when planning your ideal weekly training schedule. And be flexible - always leave some time for those little things, which will inevitably go wrong.

Just as no two bodybuilders have the same exact nutritional, training, sleep, or supplementation needs, no two bodybuilders have the same scheduling requirements. Create one that works best for reaching YOUR goals, without disrupting your life too much. Remember, the best bodybuilding workout schedule is the one you'll stick with!

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4 Day Bodybuilding Workout Plan

4 Day Bodybuilding Workout Plan
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4 Day Bodybuilding Workout Plan

If a 4 day bodybuilding workout plan is too much for you, consider starting out with a two or three day plan. Keep in mind that you won't get results as quickly with a fewer day workout, but if you need to start out slowly, it can still be effective.

4 Day Bodybuilding Workout Plan

Here is a sample three day workout.

4 Day Bodybuilding Workout Plan
4 Day Bodybuilding Workout Plan
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Day 1 - Back, Chest, and Abs

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4 Day Bodybuilding Workout Plan

4 Day Bodybuilding Workout Plan

Do three sets of 12-15 reps each.

- Bent over barbell row

- Stiff legged barbell dead lift

- Barbell bench press

- Incline dumbbell press

- Dumbbell flies

- Crunches

Day 2 - Legs and Shoulders

Do three sets of 12-15 reps each.

- Barbell squat

- Seated calf raise

- Front dumbbell raise

- Side lateral raise

- Upright barbell row

- Lunges

- Barbell squats

Day 3 - Biceps, Triceps, and Abs

Do three sets of 12-15 reps each

- Barbell curl

- Incline dumbbell curl

- Lying triceps press

- Barbell triceps extension

- Front dumbbell raise

- Dumbbell hammer curls

- Crunches

About an hour before your workout, you should eat some protein and carbohydrates. This is to make sure that you have enough energy to make it through your entire workout. By doing this, you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles.

During training, there is increased blood flow to the muscles. When you consume protein and carbohydrates prior to a workout, your body can take advantage of that extra blood flow and work the muscles more efficiently.

Many people opt for a protein shake and a bowl of rice, but you can choose whatever foods you want to get what you need.

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Body Building Workout Schedule

Body Building Workout Schedule
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Body Building Workout Schedule

"What is the best body building workout schedule?" is a question that beginning bodybuilders pose time and time again. This quest for a holy grail of perfect workout schedule has been sought for generations and the truth is that the actual components of a workout schedule are only slightly more important than the timing of the schedule itself. From rudimentary exercises that can be done in the home or in a basic gym up to compound muscle group super sets the pros use, the secret to a body building workout schedule is in its consistency.

Body Building Workout Schedule

Day in and day out, at approximately the same time of day, you should be exercising your body and you mind to develop the habit of your new routine. By 'scheduling' yourself for body building, you will train yourself to get the feeling that something is wrong if you skip a session. This mental training starts with your preparation for your workout - the ritual of preparing you gym bag, walking into the gym, changing your clothes and mentally going over the routine you are about to perform.

Body Building Workout Schedule
Body Building Workout Schedule
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Tiger Woods does not vary his approach to the ball depending on the weather. His swing, perhaps but the repetition of each practice swing has trained him to 'feel' when something is wrong and to step back and start over.

Body Building Workout Schedule
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Body Building Workout Schedule

That being said, one of the most useful beginner workout schedule follows the work week alternating weight lifting with aerobic exercise every other day.

Day 1 - upper body workout

Day 2 - aerobic

Day 3 - lower body workout

Day 4 - aerobic

Day 5 - upper body workout

Day 6 - aerobic

Day 7 - rest

Start the next week with a lower body workout and continue alternating. This body building workout schedule accomplishes three things. One, it builds the habit of working out (almost) every day, the benefits of which are described above.

Two, it allows for ample rest between workouts of the same muscle group. It is in the rest period where your muscle actually grows. While you are in the gym working your muscles, they are under stress. It is in the reparation from that stress that the muscle becomes larger, not while it is under stress.

Three, it provides enough room for variety of exercises so that your muscles don't get used to doing the same exercise each time. The human body very easily gets used to any strain it is put under. If you performed the same exercise over and over again with no variety your muscles would quickly adapt and your routine would reach a point of diminishing returns. By altering the resistance, position and movement of your exercise, your muscles will not be able to adapt to the new strain they are being put under. Small stabilizing muscles and different areas of the same muscle will be strained in subsequent workout sessions keeping your muscles under varying strain and allowing for greater growth during the rest phase.

These are the basics for setting up a body building workout schedule.

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Cutting Exercises - A Bodybuilding Myth?

Cutting Exercises - A Bodybuilding Myth?
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Cutting Exercises - A Bodybuilding Myth?

One of the most common goals of fitness enthusiasts is to have low levels of body fat covering their hard-earned muscles. Whether the individual is an athlete that wants to look good in and out of uniform or a fitness instructor that wants to have "toned" arms, everyone is looking for the most effective exercises to reach their goals.

Cutting Exercises - A Bodybuilding Myth?

There is certainly no shortage of opinions when it comes to training programs and exercises that trainers and magazines seem to promote to reach these goals, so it is understandable that many bodybuilders and gym-goers can be overwhelmed by information. But what really confuses me is the claim made by gym employees and fitness authors that certain resistance training exercises are for definition and "cutting up".

Cutting Exercises - A Bodybuilding Myth?
Cutting Exercises - A Bodybuilding Myth?
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Believe it or not, but no strength coach or exercise physiologist has been able to prove that one exercise rather than others can promote more "definition" or "toning"! Can someone explain how leg extensions are a better exercise for muscle definition than squats? This article will dispel these myths and will reveal the best exercises for meeting the goals of increased muscle definition, which is the correct term for "toning", "cutting up" or "getting ripped". In fact, let's just eliminate "toning" from our vocabulary all together.

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Cutting Exercises - A Bodybuilding Myth?

First a little background for those without a long history of weight training experience. Bodybuilders (that includes any man or woman that is seeking to improve their body's appearance!) traditionally perform a number of exercises for a body part during a single resistance training session. For example, in a chest workout one might start with bench presses, move to incline dumbbell press, and finish with dumbbell flyes or the pec-deck.

Now according to many personal trainers and fitness magazines, the rationale behind this type of program is that the pressing exercises are best for strength and mass development and the pec-deck would provide for definition. Also, people believe that these "definition" exercises should be emphasized in order to develop a "ripped" body (that is, low levels of body fat). Unfortunately, it seems bodybuilders and fitness buffs alike have been led astray, and the end result is a poorly planned program that does not lead to the desired results.

Next we need a brief, yet simplistic, review of human anatomy and physiology to reason why these "cutting" exercises (i.e. pec-deck) do not do the job. For our purposes there are 2 components determining body composition, muscle and fat. For most people it is the amount of fat that is the limiting factor for them in the development of muscular definition and not the "quality" of their muscle. If an overweight individual were to be stripped of all their fat, they too would have muscle definition.

On the other hand, a skinny individual can increase their muscle definition by lifting weights and increasing muscle hypertrophy (growth). The body cannot tell the difference between exercises! It responds according to the demands applied to the body. If you lift weights the muscle will grow so that it is stronger and can lift the weight easier the next time. If you eat too much and do not exercise, the energy is deposited as fat and your muscle definition will be lost. It is a very simple equation!

The pec-deck can still be incorporated into workout designs, but it is not the best exercise for promoting a better body composition. In fact, this isolation exercise recruits only the chest muscles and ignores the triceps and deltoids, unlike the previously mentioned presses. And remember that more muscles result in greater energy expenditure and a greater overall training stimulus.

Another myth that seems to propagate is that sets performed for a very high number of repetitions are most effective for "cutting up". Refer back to the basic anatomical principle that the body's appearance is determined by the amounts of both muscle and fat, and most importantly that low levels of body fat are necessary for muscle definition. Using a lightweight to do a huge number of repetitions might not "show off" your muscles better than using a moderate weight and performing a moderate number of repetitions.

Why not? Because there would likely be no difference in the amount of total calories burned between the two workouts provided each performed a similar exercise volume in the workout. The greater number of repetitions in the one workout would be offset by the greater intensity (weight) used in the other workout. However, a heavier weight will stimulate more muscle growth. More muscle results in a faster metabolism and theoretically greater energy expenditure at rest. So over the long haul the more intense (heavier lifting) workout may be the optimal choice for reducing body fat. In addition, larger muscles are easier to see!

Okay, so what is going to bring you the results (i.e. definition) that you want? Keep the exercises basic and intense (i.e. moderate to heavy weight). Most bodybuilders are better off to do 4-5 sets of bench and incline presses (for a total of 8-10 sets) rather than including 3 sets of pec-deck in the traditional manner. The volume of exercise will be the same but the difficulty of exercise will be harder and the cumulative effects will greater.

Aerobic exercise is not essential for low levels of body fat but can certainly promote greater cardiovascular fitness and help prevent excessive weight gain. Interval training has now been shown in 2 studies to be more effective than slow cardio.

So stick with multi-muscle strength exercises and interval training to burn more calories out of the gym. It really adds up to more calorie burn and less body fat. That is a far better approach than relying on cutting exercises.

And finally, make the proper dietary changes to promote muscle gains and body fat reductions. Nutrition is the #1 factor for fat loss. If you don't have good nutrition, no exercise program will help you lose fat. In the end you will be healthier and will achieve superior muscle definition!

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Bodybuilding Exercises : Muscle Building : Maximize Muscle Growth

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Bodybuilding Exercises : Muscle Building : Maximize Muscle Growth

Maximizing muscle growth is all about doing the best exercises, such as lunges, push-ups and pull-ups. Find out how to properly perform these exercises with ...

Bodybuilding Exercises : Muscle Building : Maximize Muscle Growth

Bodybuilding Exercises : Muscle Building : Maximize Muscle Growth

Bodybuilding Exercises : Muscle Building : Maximize Muscle Growth

Bodybuilding Exercises : Muscle Building : Maximize Muscle Growth

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Bodybuilding Workouts - 4 Steps To Maximum Gains

Bodybuilding Workouts - 4 Steps To Maximum Gains
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Bodybuilding Workouts - 4 Steps To Maximum Gains

Bodybuilding workouts are an essential part of the bodybuilding process, but a surprising number of people still understand enough about working out to get the maximum benefit from their workouts. Check out the rest of this article to get the most from your bodybuilding workouts.

Bodybuilding Workouts - 4 Steps To Maximum Gains

Step 1

Bodybuilding Workouts - 4 Steps To Maximum Gains
Bodybuilding Workouts - 4 Steps To Maximum Gains
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Go hard, all the time. If you are slacking off occasionally, not lifting as much as you can, and some days not even showing up, well then your muscles are doing exactly that too - slacking off. You may see some muscle gains, but you won't get anything like the benefits of your buddy who works out diligently. What's the point in doing bodybuilding workouts half heartedly?

Bodybuilding Workouts - 4 Steps To Maximum Gains
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Bodybuilding Workouts - 4 Steps To Maximum Gains

Step 2

Keep yourself motivated. In my experience, the key to staying motivated in your bodybuilding workouts is to find the correct time to visit your gym. Noone wants to stand around and wait while people use the weights and machines you want. It just kills the buzz of the workout, and can often lead to missing out on your favourite exercise or whatever. The key to this is to visit the gym at the quiet times - say 9 in the morning, or very early afternoon.

Step 3

Keep your energy level up. If you want to be fit as well as muscular, you'll want to keep your heart pumping in between sets. A great way to do this as part of your bodybuilding workouts is to do a minute or 2 on the treadmill or stationary cycle between exercises. It will add a few minutes to your overall workout time, but I'm betting by the end you'll be breathing hard.

Step 4

Correct technique. In order to get the very best out of your bodybuilding workouts, you must perform the exercises and reps exactly how they are meant to be done. That means no jerking with your back when you are doing barbell curls. Seriously, if your technique isn't top notch, you are wasting most of your workout time. Wouldn't you rather learn to do it right and spend half the time at the gym for the same gains?

Bodybuilding workouts really can differ from person to person, but hopefully this article will give you something to think about next time you are at the gym.

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Bodybuilding Exercises

In this age of 00 strength machines and 00 treadmills, it may surprise readers to learn that some of the best bodybuilding exercises can be performed for as little as 0! That's right, you don't need chrome and glitz to transform your physique. Long before Universal, Nautilus, and Hammer Strength, came on the scene, bodybuilders had been packing on muscle mass by training with good old-fashioned barbells.

Bodybuilding Exercises

The following (in no particular order) are our choices as the top bodybuilding exercises of all time.

Bodybuilding Exercises
Bodybuilding Exercises
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Squats

Bodybuilding Exercises
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Most authorities consider squats to be the best leg exercise. Period. One set of all out squats will do more for your lower body than 10 sets of leg extensions. Squats are also one of the most natural and basic of all body movements (let's face it how often do you mimic the leg extension in the run of a day!) and target virtually the entire lower body.

Barbell Bench Press

The barbell bench press can be considered squats for the upper body. No pretty machine comes close to what this basic bodybuilding exercise will do for your torso. Long before the Pec deck started taking up space in gyms, bodybuilders were putting muscle mass on their chest, triceps, and shoulders, by training with barbell presses.

Deadlifts

Although long considered a powerlifting exercise, deadlifts are one of those exercises that often get neglected by bodybuilders because they take a lot of effort to do properly. But deadlifts will build you a set of python-sized spinal erectors as well as bestow on you that "no neck" look. They'll also do wonders for your hamstrings and thighs.

Chin-ups

Long before lat pulldowns transformed the way people trained their backs; chin-ups were tops of back bodybuilding exercises. The great thing about chins is that you can do them just about anywhere from a play ground to a basement. Unlike lat pulldowns, chin-ups require you to lift as well as stabilize your body (i.e. keep your body from swaying). This is what makes them so effective.

Barbell rows

If chin-ups widen your back and produce that much-coveted v-taper, barbell rows will give your inner back that dense, thick, meaty look. Unlike the more often substituted T-bar row, barbell rows have none of the balancing removed. You have to lift and balance the weight. There is no pivoting on the floor or being locked in a given plan of motion that may be unnatural for your body.

Seated Barbell Press

This is another oldie but goodie. Training with seated barbell presses will give your shoulders that cannonball look. Seated barbell presses evolved from the old standing press that was so popular with Olympic lifters and bodybuilders in the 1940's and 1950's. They've stood the test of time and you should be doing them.

Barbell curls

It's safe to say that the first exercise performed on barbells when they were invented was a barbell curl. No cable or machine curl will come close to what these babies will do for your biceps muscle mass. They'll also build up a phenomenal set of forearms. So if you want hams hanging from your shoulder joints you must add barbell curls to your bodybuilding exercises.

Lying triceps extensions

Lying triceps extensions, also called skullcrushers, are the triceps equivalent of barbell curls. They're simple, basic, and will bring those horseshoes out for all to admire. So you can fluff with kickbacks or cable extensions or put some serious meat on your arms with this great bodybuilding exercise!

Push-ups

Push-ups go back even further than barbell exercises. Push-ups are the best bodyweight exercise for building the chest, shoulders, and triceps. By changing the height of the legs you can target different parts of the chest. They can also be done just about anywhere, whether the gym or in a hotel room while on the road. So drop and give me 20!

Crunches

Crunches will strengthen your abdominal core. They'll also improve your posture and help protect your lower back. Crunches evolved from sit-ups, but unlike sit-ups they place less stress on your lower back and keep the hip flexors from contributing to the exercise. As with push-ups crunches can be done just about anywhere and should be the primary exercise in your abdominal routine.

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