Basic Bodybuilding Workout

Hardly a day goes by that I don’t get at least a few e-mails from excited new lifters asking me to critique their workout routines. More often then not the sample routines they send me focus too much on the show off muscles such as the chest and arms and not enough on the real powerhouse muscles of the back and legs.

This may come as a bit of a surprise for some of you, but the fastest way to get big arms is not through an arm specialization workout. But rather from getting bigger and stronger all over through the use of big basic compound movements like squats, deadlifts, rows, bench presses, and overhead presses. Performing big basic movements will stimulate the central nervous system and has a progressional muscle building effect on the entire body. In fact, if you gain 10-15 lbs. of muscular bodyweight through big basic exercises you’ll gain a solid inch of mass on your upper arms, regardless if you do any direct arm training or not.

In this training article I’m going to outline a good basic 3 day per week bodybuilding routine that focuses on building size and strength throughout all the major muscle groups. This routine can be used by all lifters, from beginners right up to advanced levels, with good results.

The Workout

Do this workout routine on 3 non-consecutive days per week
(i.e. Monday, Wednesday, and Friday).

Rest between 1-2 minutes in between each set.

Note: you can click on the name of each exercise to see a picture of the exercise.

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Workout 1: (Chest, Shoulders, and Triceps)

Flat Barbell Bench Press
1 light warm up set of 10 reps
1 medium weight warm up set of 10 reps
2 heavier sets of 10 reps

Incline Dumbbell Bench Press
1 light warm up set of 15 reps
2 heavier sets of 10 reps

Seated Shoulder Press
1 light warm up set of 15 reps
2 heavier sets of 10 reps

Dumbbell Side Lateral Raises
1 light warm up set of 15 reps
2 heavier sets of 15 reps

Lying French Press
1 light warm up set of 15 reps
2 heavier sets of 10 reps

Tricep Cable Push Downs
1 light warm up set of 15 reps
2 heavier sets of 15 reps

Push Ups
3 sets of as many reps as you can do

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Workout 2: (Back and Biceps)

Deadlift
1 light warm up set of 10 reps
1 medium weight warm up set of 10 reps
2 heavier sets of 10 reps

Wide Grip Lat Pull Down
1 light warm up set of 15 reps
2 heavier sets of 10 reps

1 Arm Dumbbell Row
1 light warm up set of 15 reps (per arm)
2 heavier sets of 10 reps (per arm)

Face Pulls
1 light warm up set of 15 reps
2 heavier sets of 15 reps

Standing Barbell Curls
1 light warm up set of 15 reps
2 heavier sets of 10 reps

Standing Dumbbell Curls
1 light warm up set of 15 reps
2 heavier sets of 10 reps

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Workout 3: (Legs and Abs)

Barbell Squat
1 light warm up set of 10 reps
1 medium weight warm up set of 10 reps
2 heavier sets of 10 reps

Leg Extension
1 light warm up set of 15 reps
2 heavier sets of 15 reps

Lying Leg Curls
1 light warm up set of 15 reps
2 heavier sets of 15 reps

Standing Calve Raise Machine
1 light warm up set of 15 reps
2 heavier sets of 15 reps

Decline Bench Sit Ups
3 sets of as many reps as you can do

Leg Raises
3 sets of as many reps as you can do

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Home Workout Routine

Most of us get our introduction into the iron game with a simple home workout routine. As a kid I spent countless hours down in my parents basement after school working out with an old plastic cement filled York Barbell and Dumbbell set that my dad had. I can remember thinking to myself “if I do this everyday until the end of the school year I’ll be as big as Arnold in the Conan movies”. Well obviously, things didn’t quite turn out as I had planned, but this is where I got my start into working out.

In this article I’m going to outline a solid total body workout routine that you can do at home on a shoestring budget. All you’ll need is a set of adjustable dumbbells and the desire to train hard. Your success lies not in how much equipment you have available, but in how much effort you put into your workouts and desire to succeed.

This home workout is divided into 2 days. You’ll work half your body during one workout, and the other half during the next workout. After you have done both workouts you’ll take the following day off from working out before repeating the routine. This way you’ll work each bodypart twice per week.

For the first workout you’ll be working your; chest, shoulders, and arms.

For the second workout you’ll be working your; back, legs, and abdominals.

Workout 1:

Push Ups – 3 sets of as many reps as you can do
Standing Dumbbell Shoulder Press – 3 sets of 10-12 reps
Dumbbell Shrugs – 3 sets of 10-12 reps
Dumbbell Curls – 3 sets of 10-12 reps
1 Arm Dumbbell Extensions – 3 sets of 10-12 reps per arm

Workout 2:

Pull Ups – 3 sets of as many reps as you can do
Bent Over Dumbbell Rows – 3 sets of 10-12 reps
Dumbbell Lunges – 3 sets of 10 reps per leg
1 Leg Dumbbell Calf Raises – 3 sets of 15 reps per leg
Lying Leg Raise – 3 sets of 10-20 reps
Crunches – 3 sets of 20+ reps

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Workout 1 Exercises:

Push ups:

This is a basic exercise that works the entire chest area. Secondary stress is placed on the shoulders and triceps.

Lie face down on the floor. Place your hands palms down on each side of your body. Keeping your legs and torso in a straight line push yourself up and support your upper body on your arms.

Slowly lower yourself until your chest is about an inch from the floor. Hold this stretched position for a second. Push yourself back up to the starting position. Repeat.

To work more of the upper chest you can do your push ups with your feet elevated on a bench as shown here.

Note: it is normal for your reps to decrease a lot with each set as your muscles get tired. For example, you may get 15 reps on the first set, 10 reps on the second set, and then only 5 reps on the last set. Each workout strive to perform at least 1 more rep on each set.

Standing Dumbbell Shoulder Press:

This exercise works the entire deltoid area and the triceps. Secondary stress is placed on the upper chest and upper back muscles.

Grab 2 dumbbells and clean them to your shoulders. The palms of your hands should be facing forwards during the exercise. Keep your feet shoulder width apart.

Keeping your elbows directly under the dumbbells press them upwards until they are at arms length above your head. Lower the dumbbells back to the starting position. Repeat.

Dumbbell Shrugs:

This exercise is excellent for working the traps. Secondary stress is placed on the forearms from gripping the weights.

Hold the dumbbells at your sides. Stand upright with your feet shoulder width apart. Keep your arms straight during the entire movement. Sag your shoulders downward as far as you can. You will feel your traps stretch, hold this position for a second. Then shrug your shoulders upward and squeeze your traps at the top. Hold this position for a second. Repeat.

Dumbbell Curls:

This exercise is a basic movement that works the biceps and forearms.

Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of your body. Keep your elbows close to your torso at all times. Moving only your forearms, use your bicep strength to curl the dumbbells up to shoulder level. Rotate your hands so that your palms are facing upwards at the top. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Repeat.

Tips - do not lift excess weight and use momentum to swing the dumbbells up. Use a lighter weight and keep the movement slow and controlled. For variety you can do this exercise with one arm at a time.

1 Arm Dumbbell Extensions:

This exercise works the triceps, particularly the long inner head of the triceps.

Grab a dumbbell with one hand. Stand with your feet shoulder width apart. Lift the dumbbell so that it is at arms length straight above you shoulder. Keep a slight bend in your knees to take pressure off the lower back.

Lower the dumbbell in an arc motion behind your head until your elbow is at a 90-degree angle. Lift the dumbbell in an arc motion back to the starting position. Repeat for the desired number of reps. Do the same for the other arm.

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Workout 2 Exercises:

Pull Ups / Chin Ups:

Pull ups work the lats, rear deltoids, biceps, and forearms. This is more of an advanced exercise because you have to be able to lift your entire bodyweight.

With a bit of creativity you can usually set up a pull up bar at home quite easily. I have one hanging from the rafters in my basement for when I train at home. But if you really have no where to set up a pull up bar you can get one that fits in a doorway as shown here:

Grab the pull up bar with your hands a bit wider then shoulder width apart. Bend your legs so that your body is hanging from the bar.

Straighten your arms and let your lats stretch. Hold this position for a second. Arch your back slightly and pull yourself up to the bar until your chin is over the bar. Hold this position for a second to maximize the peak contraction. Slowly lower yourself to the starting position. Repeat.

If you can’t perform a full pull up with your bodyweight, stand on a chair or stool and use your legs to “jump” up to the top position and then do negative reps by slowly lowering your body down to the bottom. By doing negative reps you’ll still work the muscles and gradually build up enough strength to be able to perform a full range of motion pull up.

Tips - you can vary your grip to work your back from different angles. (i.e. wide grip, narrow grip, overhand, underhand, etc.).

Bent Over Dumbbell Rows:

This is a basic back exercise that works the latissimus dorsi, trapezius, erector spinae, biceps, and the forearms.

Grab a pair of dumbbells and bend over at the waist with your hands placed shoulder width apart. Keep a slight bend in the knees and keep your upper body at a 45-degree angle to the floor and arch your back.

Moving just your arms row the dumbbells into your stomach. Hold this position and squeeze your back muscles for a second to maximize the peak contraction. Lower the dumbbells until your arms are straight. Repeat.

Dumbbell Lunges:

This movement is great for working the quads, hamstrings, and glutes. This exercise also works many smaller stabilizer muscles because it requires a lot of balance.

Step out about a couple feet with one leg, keep your toes pointed forward and your front foot flat on the floor. Bend your front leg until your knee is at a 90-degree angle, your back should also bend until it is at a 90-degree angle. Push up and return to the starting position. Repeat for the desired number of reps, then do the same with the other leg out front.

1 Leg Dumbbell Calf Raise:

This is a good calf exercise for developing balance and proportion between both calfs.

Hold a dumbbell in one hand at your side. Step onto the ledge of a sturdy platform (at least 6 inches high) with the balls of both feet. With your free hand, grasp a fixed support bar for balance. Keep your chest up, abs tight and your eyes focused forward.

Keep your working leg (dumbbell side) straight as you keep your nonworking leg off the floor. Concentrate on maintaining perfect balance, keeping the dumbbell steady at your side. Slowly lower your heel toward the floor until it can go no farther; hold briefly, feeling a good stretch in the calf. Without bouncing, forcefully press through the ball of your foot to drive your body up as high as possible. Hold the peak contraction for a second before lowering your heel and repeating.

Once you complete all reps for one leg, repeat with the other leg.

Lying Leg Raises:

This exercise works the frontal abdominals, especially the lower half of the abdominal muscles and the hip flexors.

Lie down on the floor with your legs out straight. Place your hands under your bottom to help balance yourself. Use your abdominal strength to lift your legs in an arc motion until they are pointing straight up. Slowly lower your legs back to the starting position. Repeat. Do not let your feet touch the floor in between reps, keep the tension on the abdominal muscles at all times.

Crunches:

This basic abdominal exercise isolates the upper half of the fontal abdominal wall.

Lie on your back on the floor. Your feet should be flat on the floor shoulder width apart with your knees bent at a 90-degree angle. Place your hands behind your head for support.

Without pulling on your neck, slowly lift your shoulders off the floor using your abdominal strength. Breath out as you contract your abs. Hold this position for a couple of seconds to maximize the peak contraction in the abs. Then slowly lower yourself to the starting position.

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How To Build Huge Guns - Muscle Building Arm Workout

There are few things in bodybuilding that are as desirable as big muscular arms. In fact when most people pick up a dumbbell for the first time they try to perform some sort of bicep curl with it. And when people ask you to “flex your muscle” you automatically assume that they are asking to show them your bicep. We all want big baseball biceps and horseshoe triceps. The kind of arms that will make you proud to wear a short sleeve shirt and show them off. But most people go about arm training the wrong way. A typical arm workout for most guys involves endless sets of curls, usually lifting way too heavy and swinging and cheating the weights up. When training the major muscle groups like the legs, back, and chest I generally recommend that you constantly strive to increase your training poundages on a regular basis. After all a stronger muscle is a bigger muscle. However, with arm training constantly trying to up the weights can actually back fire. There is a big difference between adding 5 lbs. to a 400 lbs. deadlift and adding 5 lbs. to a 30 lbs. dumbbell curl.

With arm training you’ll make better gains over the long term if you focus on simply working the muscles, rather then moving maximum weights. Obviously, as your arms get bigger they will also get stronger and you’ll have to increase your weights accordingly, but don’t force it. You’ll know when it’s time to up the weights for your arm workouts.

Since your arms come into play with so many other bodypart workouts (i.e. biceps are worked with all rowing exercises and triceps are worked with all pressing exercises). You’ll only need to devote one training day per week to direct arm work.

One of the most effective workouts for building muscle in the arms is using a training technique called “Positions of Flexion”. Which basically means training each muscle group through it’s full range of motion; starting with a compound mid-range exercise, then moving on to an exercise that works the muscle in the completely stretched position, and then finishing with an exercise that works the muscle in the fully contracted position.

IronMan Magazine writer Steve Holman has written a lot about “Positions of Flexion” workouts, but the concept is certainly not new. In fact if you watch the movie Pumping Iron you can see that Arnold used this style of training for his workouts, and his arm development was simply incredible, even by today’s standards.

To give you an example, here is a typical bicep workout that Arnold used to do:

• Barbell Curls
  (this is a mid-range exercise as most of the tension is on the biceps in the middle of the rep)
  
  
• Incline Dumbbell Curls
  (this is a stretched position exercise as most of the tension is on the biceps at the bottom or fully stretched position)
  
  
• Concentration Curls
  (this is a peak contraction exercise as most of the tension is on the biceps at the top of the rep when the biceps are fully contracted)

Lately I’ve been focusing my own workouts around the “Positions Of Flexion” concept and the results have been awesome, I’ve gotten the most intense muscle pumps that I’ve felt in years. In the past I usually just focused most of my efforts around the big basic compound mid-range exercises, but by incorporating fully stretched movements and fully contracted movements I can tell that I’m working muscle fibers that are not getting touched with just basic compound lifts. POF training utilizes the best of both compound and isolation exercises to work the muscles through a complete range of motion.

Bicep Workout

Standing Barbell

Start each bicep workout with a basic exercise such as the standing barbell curl. Do a couple progressively heavier warm up sets and then keep the same weight for 3 sets of 10 reps. Rest about 2 minutes in between each set.

This is the way my sets usually go:

- On the first I will get all 10 reps with good form.

- On the second set I’ll usually have to use a slight bit of body momentum on the last few reps to complete the set as my muscles are a bit fatigued from the first set.

- On the third set I’ll get about 6-8 reps and then have to put the bar down for a 10 second rest pause before completing the rest of the set.

Incline Dumbbell Curls

Lying back on a 45 degree angle incline bench. Let the dumbbells hang down at your sides so that you feel a good stretch in the bottom. Really emphasis the stretch position during the entire exercise.

You should use a slight rebound out of the bottom position to help lift the weights back up. When you use a quick twitch at the point of stretch, you activate the myotatic reflex, which sends a shock to the nervous system and forces reserve muscle fibers to come into play.

Obviously, start off light and build up gradually. This is definitely not an ego exercise. You are doing this to work the muscles, not see how much weight you can lift. Training in the fully stretched position has a lot of potential for growth, but it also has an increased risk for injury if you are not careful.

Again, do 2-3 progressively heavier warm up sets and then keep the same weight for 3 sets of 10 reps. Rest about 2 minutes in between each set.

Concentration Curls

This exercise isolates the biceps and is good for getting a peak contraction in the muscles. The peak-contraction effect finishes off the muscle and helps further stimulate those reserve fibers you recruited with the stretch in the previous exercise.

Sit at the end of an exercise bench with your legs spread. Reach down between your legs and pick up a dumbbell with one hand. Brace your elbow against your knee and fully straighten your arm. Place your other hand on your opposite leg to support your upper body.

Moving only your forearm, use your bicep strength to curl the dumbbell up to shoulder level. Hold this position for a couple of seconds to maximize the peak contraction in the biceps. Slowly lower the dumbbell to the starting position. Repeat for the desired number of reps. Do the same for your other arm.

Since your biceps are all pumped and warmed up at this stage you can just jump to your working weight and do 3 sets of 10 reps for each arm. Rest only 1 minute in between each set, while you are training one arm the other will be getting a rest.

Tricep Workout

Close Grip Bench Press

Start your tricep workout with a big basic compound movement that heavily works the triceps throughout the mid-range of the exercise. Lie down on the flat bench press and grab the bar with a grip no wider then the width of your torso, generally for most guys this will be with the index fingers on the smooth part of a standard Olympic barbell. Using too close of a hand spacing will only place excess strain on the wrists and limit the amount of weight that you can lift.

Do a couple progressively heavier warm up sets and then keep the same weight for 3 sets of 10 reps. Rest about 2 minutes in between each set.

Overhead Tricep Extensions

I like to do this exercise with an ez curl bar as it is more comfortable on the wrists. By doing tricep extensions overhead you’ll get a better stretch throughout the muscles and it will work more of the long head of the triceps. Make sure to use a full range of motion and use a little bit of a rebound out of the bottom position to help lift the weights back up. Working in this stretched position point where you rebound and change direction between lowering and lifting can help trigger hyperplasia or fiber splitting and thus improve overall muscle growth and size gains.

Do 2-3 progressively heavier warm up sets and then keep the same weight for 3 sets of 10 reps. Rest about 2 minutes in between each set.

Dumbbell Kick Backs

This is a good exercise to hit all three heads of the triceps with a good peak contraction and finish off your tricep workout with an incredible skin stretching muscle pump.

Brace yourself against a flat exercise bench. Grab a dumbbell in one hand. Place your other hand on the bench to support yourself.

Keep your upper arm along the side of your torso during the entire exercise. Moving just your forearm lift the dumbbell in an arc motion until your arm is straight. Hold this position for a second to maximize the peak contraction in the triceps. Slowly return the dumbbell to the starting position. Repeat.

Since your triceps are pumped and warmed up at this stage you can just jump to your working weight and do 3 sets of 10 reps for each arm. Rest only 1 minute in between each set, while you are training one arm the other will be getting a rest.

Well, there you have it... a complete arm workout that will blast your biceps and triceps through a true full range of motion and stimulate some new muscle gains.

If you would like to learn more about building bigger arms checkout "Blast Your Biceps". You'll learn exactly how to gain 2 inches of solid muscular mass on your arms in just 8 weeks!

Click Here For More Info

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You're about to discover what might be the most powerful arm training system ever created. This is the secretive information old time bodybuilders have passed down through the years to pack on impressive muscle mass with out using steroids and other muscle enhancing drugs.

You're going to learn results-producing training and nutritional techniques that will help you win the Big Arms race and see steady gains in strength and muscle week after week.

If you go into any gym you'll see that most of the regular members look exactly the same now as they did this time last year. And is a lot of cases they are lifting the exact same weights as they were this time last year. 99% of all gym members are literally just spinning their wheels, and going nowhere in terms of building a stronger more muscular body.

The best way to build a big muscular physique is to find out who's got the body you want to have for yourself and then do what they did to get it.

But I'm not suggesting that you copy today's bodybuilding pros! Most of them got big by shooting syringe after syringe of steroids.

To find the very best natural training and nutrition information, you are better off studying the training secrets of the old time bodybuilders over today's juiced up stars.

You've got to admit that the top bodybuilders of yesterday built impressive muscular physiques and did it without drugs. They used superior and highly secretive training and nutrition methods.

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4 Simple Keys To Developing A Wide Muscular Back

It never ceases to amaze me how incredibly misguided the vast majority of the population is in the gym. Everyone is desperate for that wide, powerful and muscular physique, yet very few understand how to properly channel their efforts to get there.

For most aspiring lifters, it's all about building a huge chest and arms. Week after week they slave away on endless sets of bench presses and barbell curls in search of the rippling muscle gains they want so badly.

Not surprisingly, those gains never appear in any significant form.

While a well developed chest and arms is clearly an important part of any complete physique, the truth is that these muscles only play a small role when compared to a much larger, much more intricate muscle group that most people severely neglect in their training programs.

I am, of course, talking about the major muscles of the back: the lats, traps, spinal erectors, rhomboids and lower back.

It's obvious why most lifters neglect these all-too-important muscles...

1) The back is not a “showy” muscle and you can't see it in the mirror.
2) Back training is far more stressful and taxing to the body than chest or arm training.
3) Most lifters are simply unaware of how important the development of these muscles really is.

Allow me to let you in on a little secret...

If you want to appear as wide, thick and powerful as you possibly can, nothing will allow you to achieve this goal faster than a well developed back.

In fact, 70% of your upper body muscle mass resides in this area!

Nothing can replace the upper body thickening effect of big, bulging lats and a set of wide, tall trapezius muscles.

Please, get up off that bench press and put down that EZ-curl bar for just a moment and let me share a simple, step-by-step workout that you can use to build the muscular back you so desperately need.

There are 4 major movements that you must perform to properly develop your back...

1) Deadlifts – I cannot possibly stress the importance of this lift enough. There is not a single exercise out there that can even come close to matching the effectiveness of a basic, bent-legged barbell deadlift.

The deadlift will work you from finger to neck to toe and is irreplaceable in developing strong, thick back muscles. The deadlift will stimulate growth throughout the entire back complex and should be the cornerstone of your routine.

2) A vertical pulling movement – These exercises mainly target the lat muscles and will help you to attain that wide, v-tapered look from behind. Examples of vertical pulling movements are chin-ups (overhand or underhand), lat pulldowns and v-bar pulldowns.

To get the most bang for your buck I recommend a basic overhand chin-up. This is the bread and butter of vertical pulling movements and will stimulate growth in the lats like no other exercise.

3) A horizontal pulling movement – Otherwise referred to as “rows”, horizontal pulling movements place their emphasis on the upper/middle portion of the back and also stimulate the lats. There are a ton of different rowing movements to choose from: bent over barbell rows, dumbbell rows, seated machine rows and cable rows just to name a few.

For maximum results, stick to a basic freeweight rowing movement. I usually recommend bent over barbell rows, but bent over dumbbell rows are an acceptable choice as well.

4) A shrugging movement – While not quite as important as the above mentioned lifts, a shrugging movement should still be performed at the end of the workout to target the upper traps and develop that mountainous, diamond-shaped look from behind. A basic barbell or dumbbell shrug will do the trick.

Okay, let's put it all together...

Deadlifts – 2 sets of 5 to 7 reps
Overhand Chin-Ups – 2 sets of 5 to 7 reps
Bent Over Barbell Rows – 2 sets of 5 to 7 reps
Barbell Shrugs – 2 Sets of 10 to 12 reps

For optimal gains in back size and strength, the above routine is ideal.

Editors Note: only the actual working sets are listed here. Do as many warm up sets as needed in order to work up to your top weight for each exercise. For example, lets say that your top weight for deadlifts is 315 lbs. you should at least do a warm up set with 135 lbs., another with 225 lbs., and then go to your top weight and do 2 working sets with 315 lbs.

It may not seem like a lot, but as long as you take every set to muscular failure and focus on quality rather than quantity, this routine provides more than enough stimulation for maximum back growth. I've used this same routine for many years and continue to see steady progress in both back size and strength.

Make sure to keep a written record of every workout that you perform, and focus each week on increasing either the weight that you lift or the number of reps that you perform within the given rep range.

Perform this workout once per week with full effort and I guarantee that your upper body will appear thicker, wider and more muscular than ever before.

What about specific routines for the chest? What about the biceps, triceps and shoulders? How about the thighs, calves and abs?

For specific training information on each of these body parts make sure to visit my webpage below and find out how you can finally get the rock-solid muscle gains you deserve without spending endless hours in the gym...

About The Author

Sean Nalewanyj is a bodybuilding expert and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle.

With The Truth About Building Muscle bodybuilding expert Sean Nalewanyj shows you how you can avoid these fatal and common pitfalls. You'll learn the honest and unbiased truth about building maximum lean muscle mass, gaining strength and burning fat. Including a complete 250-page e-book, full exercise database, and free online personal training.

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How To Build A Thick Muscular Armour Plated Chest

Lee Hayward: Author of “Blast Your Bench”.

Everyone wants a huge chest, plain and simple. The chest has always been regarded as one of the most powerful muscle groups in the body. A man with a well-developed chest is usually characterized as strong and virile. Just imagine for a moment if King Kong had flexed his biceps to display his supremacy rather than pound his massive chest. No doubt it would still be impressive, but not nearly as daunting. There are many different chest workouts and exercises you can perform to develop your pecs, heavy benching isn't the only way to build a chiseled chest. While the standard barbell bench press is a fantastic exercise and is one of the most popular gym lifts. It often times gets over used as a lot of guys judge their progress based on how much they can bench. Egos sometimes get in the way of proper training, and oftentimes guys end up lifting too heavy and using poor technique in effort to move more weight.

Start With A Mass Building Compound Exercise

My personal favorite chest mass building compound exercise is the dumbbell bench press. This exercise has all the muscle building benefits of the regular barbell bench press, but it has some other unique muscle building advantages as well.

Dumbbells allow you to work through a more natural range of motion. You are not locked into a fixed position as you are when holding a barbell. This generally places less strain on the wrists, elbows, and shoulder joints.

Dumbbells also force both the left and right sides of the body to handle an equal workload and thus develop both sides of the chest equally. When you use a barbell or machines your stronger side can actually compensate for your weaker side and perform more of the lifting.

And because you have to stabilize and balance 2 dumbbells, instead of just 1 barbell, there is a higher level of nero-muscular activation. You’ll recruit more of the small stabilizer muscles to help balance and support the weights. Most people will feel a deeper level of muscular fatigue after doing an all out set of dumbbell bench presses compared to doing an all out set of barbell bench presses.

Dumbbell Bench Press

To get in position for the dumbbell bench press set the dumbbells down in front of the bench about a foot apart.

Bend your legs and squat down as if you were doing a dumbbell deadlift, stand up and then hold the ends of the dumbbells against the front of your thighs.

Sit back onto the end of the bench with the dumbbells resting on your thighs.

Keeping your body in this position, let yourself slowly fall back onto the bench so that the dumbbells are resting against your chest. And then securely position your feet flat on the floor.

This may seem simple and easy to do when using light-weights. But when you get to the point of using dumbbells where the combined weight is equal to or greater then your bodyweight, then getting in position to do the exercise is a lot more difficult and proper set up technique is critical.

Fully Stretched Exercise

Doing exercises where you work the muscles through a full range of motion and experience a good stretch in the bottom of the lift are incredibly effective for maximizing your muscle growth. In the case of chest training nothing works better here then the dumbbell flye.

When I do dumbbell flyes I purposely use light to moderate weights, higher reps, and really emphasize the stretch at the bottom. Rather then trying to lift heavy, I simply focus my attention on doing dynamic stretching with weights. Stretching exercises, like dumbbell flyes, help to stretch the connective tissue which surrounds the muscles, and there by expand the fascia and enable the muscles to grow bigger and stronger.

The ideal time to perform fully stretched exercises is right after you’ve trained a particular bodypart with a big basic compound movement and the muscles are “pumped up” and feeling tight. At this stage the connective tissues are already being stretched from the blood volume in the muscles, and then by doing full range of motion stretching with weights you will really stretch the fascia and increase the muscle growth potential.

My personal favorite variation is the incline dumbbell flyes performed on a 45 degree angle bench. This really stretches out the upper chest and I find the angle doesn’t place as much stress on my shoulder joints.

Incline Dumbbell Flyes

When doing dumbbell flyes, start off really light, I’ll start off with just 20 lb. dumbbells and work up to only 50’s at most, and I’m an experienced bodybuilder. The weight is not important here. The main thing is feeling the deep stretch and working the muscles through a full range of motion. If you go too heavy you’ll not be able to stretch as deep and you’ll risk pulling or tearing a muscle.

Hold the bottom position for a second or two to really emphasis the stretch, and then only bring your arms half way up before lowering them down to the bottom position again. DO NOT lift your arms all the way to the top where the dumbbells touch, as this just takes the tension off the chest muscles.

Peak Contraction Exercise

Peak contraction exercises are basically the opposite of fully stretched exercises. The majority of the tension is in the muscles is at the top of the movement when muscles are fully contracted. And there is less tension at the beginning and mid-range of the exercise.

In the case of chest training, exercises like pec-deck flyes and cable crossovers work the chest hardest in the full contracted position. You have to strain to keep the handles together at the completion of the movement, you can’t lock out the weight at the top and get a little break like you can with bench presses.

After completing a heavy mass building compound mid-range exercise like the bench press, then doing a fully stretched exercise like the dumbbell flye, finishing up with a peaked contraction exercise like the cable cross over will really work the entire chest through a full range of motion.

Again heavy weights are not critical here. The main thing is squeezing and flexing the chest muscles. Hold the peak contracted position for 1-2 seconds at the top of each rep. Don’t worry about the stretch with this exercise, just focus your attention on the top half of the lift and pumping as much blood as possible into your chest muscles.

Cable Cross Overs

The Final Pump Up...

If you have anything left in the tank after completing the previous 3 exercises then you can finish off your chest workout with high rep push ups.

Push ups are one of my favorite chest exercises of all time. Before I got involved with bodybuilding I was training in martial arts and got quite good at doing high rep push ups. At my peak I could pump out 100 push ups in a single set. I honestly feel that all the push ups that I did while training in martial arts really helped give my chest development a head start and is part of the reason why my chest is one of my best body parts today.

Push ups are quite simple, just hit the floor and pump them out. I shoot for 100 total reps at the completion of my chest workouts. Basically, I’ll do a set for as many reps as I can, rest a minute, do another set, rest a minute, etc. until I’ve completed 100 total reps.

Push Ups

After you’ve done 100 push ups at the completion of your chest workout your pecs will feel so pumped and tight that you’ll think they are going to burst.

Re-Cap Of The Workout

Here is just a final re-cap of the entire mass building chest workout:

Start with a mass building mid-range compound exercise:
Do a variation of the bench press, such as dumbbell bench press, barbell bench press, incline bench press, decline bench press, etc.

Warm up with light-weights and pyramid up in weight each set until you get to your top work set weight. Use a top weight that allows you to complete between 5-10 reps per set. This is your compound power movement so do 3 heavy sets.

Perform a fully stretched exercise:
Use a variation of the dumbbell flye (i.e. incline, flat, or decline).

Warm up with really light-weights and stretch out the muscles. Gradually increase the weights, but don’t go too heavy. Focus on stretching the muscles, not moving big weights. Work up to 2-3 sets of 12-15 reps.

Finish off with a peak contraction exercise:
Do either pec-deck flyes or cable cross overs.

Do 1-2 warm up sets and then jump to a working weight that allows you to complete 2-3 sets of 12-15 reps. Focus on squeezing and flexing the muscles with each rep rather then moving big weights.

Optional Exercise:
High rep push ups, strive to complete 100 total reps if you can.

Well, there you have it... a complete muscle pumping chest workout that will help pack on slabs of new muscle growth to your pecs.

Warning: If you follow this routine for the next 6-8 weeks make sure to save some money in a piggy bank because you’ll need it to buy some bigger shirts

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Bodybuilding Back Workout - How To Build A Wide Muscular Back

The back is one of the most critical areas to develop for a strong powerful physique. Many beginners overlook the importance of back training in their workouts as they tend to focus more on the show off muscles like the chest and arms. While having a well developed chest and arms are important to a complete physique. They are only a small part of the big picture. The back is the most crucial muscle group in the upper body for all around functional strength and an impressive muscular physique. In fact the saying in bodybuilding competitions over the last decade or so is that "the contest is won from the back". And with very few exceptions most bodybuilding contests are won by the competitor with the best back development.

A good back has two qualities: thickness and a v-taper shape.

The thickness will bring your shoulders back and allow you to maintain proper posture, thereby bringing more emphasis to a well-rounded, defined chest.

A more pronounced v-taper shaped back will give the optical illusion that the waist is smaller and the shoulders larger, which are important traits of a good physique.

Here is one of my favorite back workouts that will help pack slabs of thick muscle on your "wings". It is an advanced routine, so those who have at least a couple years of weight training under their belt can use it, but beginners would be better off starting with a less challenging workout.

Pull Ups:

The first exercise is arguably the single best exercise for building back width - Pull Ups. You'd be surprised to find out just how few people can actually do a proper pull up. Most people look like they are doing some kind of funky horizontal bar work at a gymnastics tournament.

I like to do pull ups the way Arnold did back in the "muscle beach days"... 50 total reps using different grips.

Do a set of as many pull ups as you can do. Then rest a minute or two. Do anther set of as many reps as you can do. Rest, etc. until you have completed 50 total reps. Vary your grip with each set (i.e. wide grip, medium, narrow, underhand, etc.) this will work the back from several different angles and provide better muscle stimulation.

If you can't get all 50 reps, don't sweat it. Just do as many reps as you can and strive to get at least 1 more rep each workout. Overtime you'll eventually build up to the point of doing 50+ pull ups in a single workout. And when you get to that stage your back will most likely be one of your best bodyparts. If you need help building up your pull up strength. I've created a complete "Progressive Pull Up Program" that you can follow. It takes you right from the beginner phases of not being able to do a single pull up with bodyweight and shows you how to work up to doing multiple sets of weighted pull ups.

Just click on the link below for more information...

Click Here For More Info About The Progressive Pull Up Program

Deadlifts:

Next we're going to move on to deadlifts. The deadlift is the oldest of all weight training exercises and is one of the most effective exercises for overall body development. This will build back thickness and real world functional strength like nothing else.

Start off with light weight do sets of 5 reps pyramiding up with each set. You don't want to do too many reps during your warm ups as this will just waist energy and take away from your strength during your heavy sets.

Sample pyramid sets and reps:
135 lbs. x 5
185 lbs. x 5
225 lbs. x 5
275 lbs. x 5
315 lbs. x 5
etc...

Once you get to your top working weight perform 3 sets of 5 reps with the same weight. Train heavy, but don't train to failure. Deadlifts are taxing enough on the body that you don't need to rep out to failure to make great progress from them. Rest at least 2-3 minutes between each set so you'll have maximum strength and power.

1 Arm Dumbbell Rows:

After the deadlifts we are going to move on to 1 arm dumbbell rows. This will work the lats hard, but give your lower back a much needed rest.

I like to straddle my legs apart and brace my non-working arm against the dumbbell rack or high exercise bench. This position will usually allow you to lift more weight then if you kneel on a bench as some people do.

Do a couple progressively heavier warm up sets and then do 3 sets of 10-12 reps for each arm. Make sure to squeeze and contract the lats at the top of each rep for a second before lowering the dumbbell back down.

Face Pulls:

Face pulls are one of my favorite upper back exercises. They hit the rear delts, traps, and rhomboids really well. Attach a rope to a cable cross over pulley and set it so that it is head height. Grab the ends of the rope and row it towards your face. This exercise works best for higher reps so do 3-4 sets of 15+ reps.

Hyper Extensions:

The final finisher to this back workout is 100 total reps of hyper extensions. I've always been a big fan of hyper extensions. They are an excellent exercise that work the spinal effectors, glutes, and hamstrings. I finish off every single back workout with 100 total reps (i.e. 4 sets of 25 reps, 5 sets of 20, etc.). By this stage you will have already worked your lower back hard with the deadlifts, so just use your bodyweight and really go for the burn when doing hypers.

Stretching:

After your workout you'll need to stretch out the muscles you just worked. So go back over to the pull up bar and just grab the bar and hang for as long as your grip will last. Repeat 3-4 more times using different hand positions to stretch out the back from different angles. Once your finished that then touch your toes (or try to) and hold the stretch for 1 minute to help loosen up the lower back.

Well there you have it, a complete back workout from top to bottom. Do this workout once a week as part of your bodypart training split. When doing a high volume workout like this it's best to set aside a day just for back training, rather then pairing it up with another bodypart.

Extra Training Tips...

To help increase your grip during your back workouts try using lifting chalk on your hands. Lifting chalk is just magnesium carbonate and it is actually good for the hands. Chalk will dry up sweat and increase friction between your hands and the bar. It comes is small blocks and is available at most sports stores for less then $10. I keep a block of lifting chalk in my gym bag at all times. I store it in a small Tupperware container and use it for most all free weight exercises.

Really try to FEEL your back muscles working as you perform the exercises. If you can't feel your back muscles working, you're using too much weight. This is a bodybuilding workout, not weightlifting. The purpose here is to get the back muscles to do as much work as possible, not to lift as much weight as possible. It's two different things. Always be in control of the weight both when lifting and also on the negative part of the movement, never just drop the weight or let momentum take over.

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Building The Middle And Upper Chest "Filling In The Gaps"

One of the most frequently asked questions that I get about chest training is how to build mass in the middle chest, filling in the gap between the pecs. And filling out the upper chest, creating that nice full square chest look. Rather then the droopy look that comes from over developed lower pecs.

Most people usually do not have much problem with the lower pecs because the bench press, which primarily targets the lower chest, is one exercise that always finds its way into everyone’s chest workout. This quickly becomes the yard stick by which you are measured by with the ever famous question... “how much can ya bench?”

A lot of the time the root cause for lagging middle and upper chest development is caused from not using a full range of motion when performing chest exercises like the bench press. This is a very common problem that I see this over and over again. Guys get caught in the temptation to see how much weight they can press, rather then how to effectively train for maximum muscle growth.

When you train too heavy you’ll be doing low reps and generally only moving the weight through a partial range of motion. So the muscles are not under tension long enough to achieve optimal growth. In other words, you are stopping short of stimulating your inner and upper pecs.

Note: there is a time and place for the use of heavy partial reps training (in more advanced workout routines), we’ll dive in deeper and discuss this in a future article. But for now simply stick to using full exercise range of motion for all lifts.

For your chest muscles to grow, they need to be worked through their full range of motion. At the bottom of the bench press rep your pecs need to be stretched by arching your upper back, pulling your shoulder blades back together behind you, and sticking your chest out as far as you can. For each rep see how much you can expand your chest at the bottom. Then straighten your arms and squeeze your chest muscles together at the top.

At the bottom of the bench press rep your pecs need to be stretched
by arching your upper back, pulling your shoulder blades back together
behind you, and sticking your chest out as far as you can.

Another problem that can prevent you from activating the middle and upper chest muscles is grabbing the barbell too wide. This prevents you from arching your upper back and pulling your shoulder blades back together behind you. This also hinders the natural movement for your arms and shoulders.

A good guideline with gripping the barbell is to grip just wider then shoulder width, for most average sized guys this will be with the pinky finger on the rings of the barbell. Try it for your next chest workout, grab the bar with a medium width grip, pull your shoulder blades back, and stick your chest out as much as possible. You’ll feel a much better pump down the centreline of your chest and also work the upper chest muscles more as well.

Proper exercise form should be your primary concern with any workout, but choosing the best exercises is also vitally important as well. If the upper chest is lagging, then avoid all decline bench work. Do only flat and incline bench chest training.

Shoot for a repetition range of 10-12 reps per set. This will keep your muscles under tension long enough to stimulate optimal hypertrophy in the middle and upper chest muscles. If you can’t get 10 good reps on your own (i.e. no help from a spotter), then the weight is too heavy. Lighten up the weight so that you are within the 10-12 rep range. And always perform a full range of motion, constantly be thinking to yourself “stretch at the bottom” and “squeeze at the top”.

Training like this maybe like getting a low blow to the ego for some guys, after all, lightening up the weights and doing higher reps may not seem “hard-core” compared to doing a few short choppy reps with enough weight to make you turn blue in the face. But sometimes you need to tear down the ego in order to build up the body.

If you would like more tips on how to best train for optimum muscle growth and developing real full range of motion strength with good exercise form, then check out the newly revised 2008 edition of the “Blast Your Bench” program.

The “Blast Your Bench” program will help you build solid strength and rock hard muscle mass faster than you ever thought possible... In fact by following this proven training system you could literally make better gains in the next few weeks, then most guys make in an entire year.

Click the "Play" button on the Bench Press Video

www.BlastYourBench.com

Click Here For More Information...

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