Top Bodybuilders / Bodybuilding Workouts

Many bodybuilders enjoy the attention that is bestowed upon them as a result of possessing a better-than-average physique. However, many do experience more than their fair share of trouble, as social situations involving ego and alcohol often lead smaller insecure men into starting fights with “the biggest guy in the room” to prove themselves. While it’s easy to say you will decline an invitation to fight, escape from a dangerous situation isn’t always logistically possible. For times like these, being able to use your hands can be a great thing. Many bodybuilders find themselves picking up a side hobby in boxing in order to be ready should an unfortunate incident occur.

The common practices engaged in by bodybuilders and boxers are not all that different. Proper nutrition and training are essential. Rest is important for recovery. Supplements can be very beneficial. There are some differences in the details, however. Let’s check out some essentials for success for the bodybuilder attempting to box.

Training

Aside from the standard boxing training which will be given by your instructor, weight training is quite effective for boxers who wish to be powerful in the ring.

Compound movements such as bench press, squat, clean and press, and deadlift are popular with boxers seeking to get bigger and stronger. You may need to cut back some of your isolation work in the beginning, as your arms and legs adjust to the many reps that come with the boxing training.

Cardio

Boxers need to engage in a great deal of running – a minimum of 2 to 3 miles at least four times per week. If you never plan on getting into the ring competitively, you can get away with less. However, unless you want to be gassing in the third round and losing your good looks to a much scrawnier man with much better lungs, you’ll need to run in order to find success with staying on your feet and finish the fight.

Supplementation

Glutamine is a popular supplement for recovery. Your immune system will be taking quite a beating from this onslaught of training. The combined effects of boxing, running, lifting, and absorbing blows isn’t going to be an easy pill to swallow.

Nutrition

You won’t need as many calories being a boxer as a bodybuilder. In fact, they may hinder your speed in the ring and make you less of an effective boxer. The food selections should be the same, and include lean meats, carbohydrate sources such as rice and beef, and lean fats such as fish oil caplets.

Rest

Bodybuilders who engage in boxing may notice they need much more sleep than they previously needed. Absorbing blows to the body can place quite a strain on the central nervous system, as can the miles of running.

Goals

It’s important to place one goal ahead of the other, if only by a very small margin. In order to properly plan your training and nutrition in the long-term basis, you will want to assign either bodybuilding or boxing as your primary goal. This will allow you to make it the focus, and then add some aspects of the other in order to ensure you are well cross-trained. You always need to have a home point to refer to.

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Decades ago, bodybuilders didn’t use the bench press as a chest movement. They used it as THE chest movement. Men such as Serge Nubret would complete up to 20 straight sets of bench press in a single workout. Instead of Monday being chest day, it would be considered Bench day.


Obviously, today we know enough about human kinesiology to realize that a wide variety of movements is required to develop a thick and complete chest.

However, when you look back at photos of bodybuilders from the 60s and 70s, you might notice something – their chests were as good as, or better, than the chests we see on many bodybuilders today! They used a limited variety of movements, but they were able to develop thick chests with that incredible upper shelf that rivals those we see in bodybuilders today, despite the generation of sports and chemistry technology advancements.

The reason these men were so successful in their endeavors, despite the use of only a few movements and without all of the drug and nutritional advancements we see today, is that they utilized a technique known as Power Training for the chest. It has fallen by the wayside in the wake of all the modern advances we have, but when you look at pics, these men could still win trophies on today’s stage. Let’s check out an example of power training for chest, and see why bodybuilders were able to use it so successfully years ago.

Bench press (flat barbell)

1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 6 reps
1 set x 6 reps
1 set x 8 reps
1 set x 15 reps

Incline bench press

1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 6 reps
1 set x 6 reps
1 set x 8 reps
1 set x 15 reps

Incline dumbbell flyes

1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 15 reps

Decline bench press (or decline flyes if necessary)

1 set x 15 reps
1 set x 12 reps
1 set x 10 reps

Parallel bar dips (chin to chest)

1 set x 15 reps
1 set x 12 reps
1 set x 10 reps

As you can see, this program allows the bodybuilder to stimulate a wide variety of slow- and fast-twitch muscle fibers. It allows him to train very heavy, but also brings a great deal of blood into the muscle group to allow for full saturation. It’s a training solution which delivers results if you put everything you have into it, just as they did decades ago. Tailor this program to your own training preferences, goals, recovery abilities, and liking.


Employ the techniques of lots of set, heavy weight, and lots of reps, and see if you don’t just build a powerful chest in the process!

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Some people go to the work out room with the single minded goal of building up muscles. Others hate the very possibility of bulking up and only want to keep fit.

Others still want to enhance their physical performance especially athletes involved in other kinds of sport like football where gaining large muscles would be a disservice to their careers. For this people who need to enhance performance no muscles, training ought to be precise and articulately in tandem with the objective. But it is possible to amplify performance without gaining mass.

Modern research into bodybuilding and physical fitness has established that training body movements through a foray of compound exercises like single limb exercises duly alternated with the other limb does bring performance enhancement to world champions. The difference between body building and performance aimed training is that performance training is comprehensive and not targeted at particular muscles in isolation. To improve performance, one can actually exercise in the real world outside the gym because it entails only the training of movements of multi-planar and or multi-jointed body parts.

During bodybuilding body movement, it is impossible to isolate singular muscles or joints because several are in play. Improving performance involves exclusively compound / comprehensive exercises and not the body builder’s isolated exercises. The body building exercises are specifically tailored for muscle growth and not the muscle performance. They focus on individual muscle groups and not the body as one complete singular unit. Compound exercises on the other hand involves the use of multiple body muscle groups employed in unison while performing a single movement, just the way it happens in various sports or work in daily routines.

That is why gym machines are often discouraged while trying to enhance performance under particular circumstances that train isolated muscles rather than enable compound exercises with multi-planar and multi-jointed movement exercises. Overall performance can only be enhanced by involving all or at least multiple muscles in the exercises. The contemporary fitness industry is perpetually trying to develop machines and systems of physical training which can exercise the largest cross-section of muscles while maintaining safety. This does not however mean that there are no effective machines and systems for effective performance training. Actually contemporally gyms have scores of machines that can exercise the whole body, such as fee-weights and stretch bands and rubbers.

The fundamental concern ought to be filling all the gaps of strength that might develop by leaving out some muscle groups during workouts. Free weights can be used for compound exercises that wholesomely train the body as a complete unit. Such body building exercises like bicep curl's or military presses can be combined with other exercises in moderate ration to yield fluid motion of all body parts. Remember that the transitional or alternation period between exercises should move on to the next series of movements not involved in the previous exercises.

Any person who desires to optimize performance in sports, aide better flexibility while at work and make life generally easier should not fear the gym because it is possible as illustrated above to flex the muscles without building up muscular fibers as long as exercises are done in a controlled environment and manner.

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The abdominals are unlike every other body part. With muscle groups such as chest, back, or shoulders, you make the best gains from a series of heavy sets. You lift as much weight as you can for 6, 8 or 10 repetitions, and you only complete a total of 8 to 20 sets per muscle group. The abdominals are very much different. You see much better results from abdominal training when you train them more frequently, with little to no weight, and much higher repetitions.

Upper and lower days

You should be training your abdominal muscles every 48 hours. The first workout, on Monday for example, should entail mostly upper abdominal exercises such as the crunch. The second workout, on Wednesday, would focus upon the lower abdominals. Exercises for this lower area would include lying leg raises and frog kicks. When Friday rolls around, you would then switch back to upper abs. Take your weekend off and return on Monday with new sets for lower abs, effectively reversing your days every other week.

Caution with the broomstick twists

Many trainers, particularly those with a “spare tire” on their midsection, will spend a great deal of time completing broomstick twists. This movement is very effective for building up the obliques, but using this movement over time with any weight more than a standard broomstick can lead to a thickening of the obliques.

Count the minutes, not the reps

It may benefit you to turn on some music, set up a room for abdominal training, and just forget about the clock. Train by the song or by the minute, but never by the repetition. Those first 20 or 30 repetitions are simply for maintenance. In the days or Arnold and Bill Pearl, the men would just train 30 minutes of Roman chair sit-ups followed by 30 minutes of leg raises. The advent of growth hormone and fat burners such as DNP and Clen have made it so that today’s guys can get good abs without all that cardio. You don’t have these tools at your disposal, but you do have the ability to train hard for long period of time.

Hanging leg raises

This movement is often neglected by many bodybuilders because it is a very painful exercise to complete. You are hanging from a bar, and then you bring your legs up to parallel with the floor. The movement delivers a level of hardness and depth and is perhaps the most effective ab movement. Don’t exclude them from your program!

Spot reduction

Does it work? Yes and no. You cannot reduce the body fat in a particular area by training it. However, at the same time, developing a muscle group will give it some thickness and therefore visual depth. A bodybuilder at 10% body fat who trains abs will have a MUCH better midsection than a bodybuilder at 10% who does not. They’ll be equally lean, but the fact that the first bodybuilder trains abs will display a much greater 8-pack.

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It has been a dilemma for many body builders or people who are trying to venture in the profession as to how to handle training and live a happy life without body strains. This is simple, as it all begins with you. People who rush in making important decisions at times result to hating this business but only because they lack understanding of the whole process. Always note that the body tells you everything and it is always important to listen and act to its demands as a successful body builder. For you to avoid any cases of overtraining it is important to take a completely multi-faceted mode of approach. This is quite difficult for many in the body building field as it calls for various sacrifices and keen regulation. Determining what is the correct and most appropriate training volume or intensity of training in body building, eating the right types of foods especially those that help in maintaining a balance in the body tissues and also taking the required rest durations for recovering, are all key factors which must always be put first and considered intimately.

All these key issues are hard to follow and many people will ask how and when to handle each of them. Answers to all these questions are always in a person but taking that crucial step is what literally matters. Correct form of Training is always difficult to determine and especially when one is practicing body building for the first time. One has to determine on how much of weight lift to handle, and how many of the repetitions in the program to perform in every workout. The solution lies in you, use your judgment since you understand your body well consider its ability to recover and the methods you use. Always remember that your main goal is to improve with every workout, and when you notice that this isn’t in any way happening, try and change the approach to either decrease in the intensity or volumes of the workouts, you also have to gauge it right since body building is a process and either lower the work out but not to rapidly skip it. For many in the body building arena this is a point where they go wrong. Studies have shown that out of every two people who quit body building take a very long time to recover and mainly over a year.

In body building training at low intensity, at a very long time is undesirable since it shows no improvement and at time on end up breaking down further the muscle mass for no good reason hence train on adding weight on average for you to achieve your goal. In nutrition specifically for body building key factors need to be taken into account. This is because the diet you feed on plays a major role in building muscles during the body building program. Never skip breakfast as it is the most important meal of the day. Studies have shown that a heavy breakfast is better and worth taking than any meal of the day. Avoid any hunger in the system because it leads to muscle loss. And always remember to take lots of water when practicing body building since it is the most important component of the body. You can as well take other supplement like glucose just to add to the energy for the body building practice.

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There are a number of body building techniques that will result in faster muscle growth. These are techniques that have over the years proven to be of great benefit.

1.Split training

This in simple terms is dividing the various exercises or workouts into the various muscle groups which they work. Then you can divide your different workout sessions based on these categories. E.g. the upper body and the lower body. The advantage of split training is that you don’t have to work out the whole body in one session. Doing so may end up as over training which in itself has adverse effect like excessive soreness and even injury. This reduces the pressure on the body builder. He can efficiently work out his entire body in a number of sessions which yields better results than rushing through the sets.

2. Circuit training

This is rapid movement from one workout equipment to the next set after completion of the first. You are required to do a number of sets at the first station, preferably 2-3 sets, and then move to the next stations. It is advised to have between 6-12 stations. It works out the whole body and also works as an effective cardio workout. This is because circuit training raises your increases your pulse rate and keeps the heart pumping fast. You are required to vary the duration of the various sets, the rest periods between sets and circuits and the speed and intensity of each station. This is done to ensure that you don’t over work your body.

It allows people of different fitness levels to work out together in synchrony. This provides extra motivation especially to beginners as they work alongside pros. After a number of sessions of circuit training, the body becomes well toned. It’s in itself, as earlier mentioned, a form of cardiovascular exercise. Thus circuit training eliminates the need to do cardio work outs. It has also proven to be of great effect in loosing fat. A high number of calories and fats are burned during these sessions.

3.Partial training

This is basically doing workouts with partial ranges of motion. It gives your muscles that extra boost to grow within a relatively short period of time. For partial training, weights are mainly used and machines are preferred over free weights. It uses resistance to work out your muscles. When lifting weights, don’t be in a hurry. Take time to lift it, by rushing you use momentum to boost you. When you slow down however, it is purely muscle doing all the work. The same applies when you’re lowering it. Take time to do it. You will feel like your using a heavier weight than the one your accustomed to while in essence you’re just working your muscles more.

While all these techniques are effective for building muscles and toning your body, it is important to appreciate the process. It won’t all happen over night just because you’re doing them right or over doing them. Give your body time to shape up, grow and develop new muscles.

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The enthusiasm felt by a new bodybuilder is something that can be hard to measure. Can you remember that feeling when you first started lifting, making gains almost by the workout? You couldn’t wait for the next day to arrive, so you could build upon the last day’s gains the next time in the gym. It was a joyous period, those beginners’ gains.


Some bodybuilders tend to take their excitement a little too far. The first time they trained biceps, they probably completed 4 sets and were very proud of the gains. The next day, there’s a good chance they returned to the biceps area and knocked out 10 or 12 sets. The pump must have been unbelievable, because on day 3 they were ready to do it again, with even more sets. After completing 16 sets, the beginner loses all of his original gains, faces a week of soreness, and perhaps injured himself in the process. The moral of this story should be obvious – beginners’ gains can often be deceiving, and it’s very easy to overtrain a muscle group like the biceps.

If you’re new to training, hitting the gym a lot, and not making gains, then it’s very possible you’re already in a state of overtraining currently. You should immediately step back and take a week off of the gym. It won’t be easy. After all, you probably just discovered the joys of the weight room. However, it is necessary if you want to keep making long term gains.

When you return to the gym, you’re going to need to limit the number of sets you complete for each body part, including biceps. Allow yourself only 12 sets, every 5 days. You can bet your bottom dollar that you’re going to lift your hardest if you know that those 120 or so repetitions are all you’re allowed to use for biceps. You’ll train harder than you ever have, and not surprisingly, the gains you make will improve as well. Instead of completing umpteen sets of barbell curls with weight that is too heavy or too light, you’ll be forced to quickly find a moderate workload and get the most out of each and every rep.

Stick with the exercises that have been proven to work over the years. Barbell curls, alternate dumbbell curls, and preacher bench curls (with either dumbbell or the EZ curl bar) are all excellent choices. Movements such as the biceps cable concentration curls are probably better left on the shelf for a few years, until those guns are 19 inches around, and you’re ready for some refinement. In the meantime, use the recommended basics to build up your foundation of muscle mass.

It should be noted that biceps is the muscle group that recovers faster than any other major muscle group in the body. Training it twice per week is something that many bodybuilders are able to get away with. Training it 5 times, however, is a surefire way to overtrain the muscle group.

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However it is impaired by the body complications resulting from inadequacy of some components, failure of some organs functioning or probably complications resulting from the body building unhealthy practices. Some of these situations may be made up but others are irreversible and therefore proper precautions are advised in safety of bodybuilding.

Hypoglycemia is a condition that is not clear to many people. It is a biological term that means low levels of blood sugar. It’s a combination of different symptoms which point directly to irregularities in modes that the individual’s body handles the produced glucose, generally termed as the sugar in circulation in the blood system. Many people fail to understand as to what leads to this situation and how one can notice its prevalence. There are various symptoms that show the presence of hypoglycemia including, trembling, anxiety, sweating, hunger, weakness, fast heartbeat, mental confusion and frequent headaches.

To the extreme it causes coma and seizures. However, it is important to note that when one experiences such conditions it is not guaranteed that hypoglycemia is the cause but a proper medical check up is highly recommended. Though it impairs body building the condition occurs rarely to individuals because the normal functioning of the body contributes a back up system to prevent the condition from worsening.

Injuries at times go to extremes, and may totally impair the ability of more exercises in body building. Conditions like breaking of the leg, hand and hip bones or even dislocations are very critical since it makes one an amateur in the body building process. This is because every bone is involved while exercising in body building and any alteration of the normal condition results to extreme pain. The pain becomes so severe that one is forced to quit body building. It is far much worse because, even if one recovers the conditions are recurrent with time and medics can advise one to completely quit body building.

Too much production of hydro-ox citric acid (HCA) is also a dangerous condition and it posses great danger to body building process. This type of acid is also referred to as Citrimax and it affects the metabolism of carbohydrates and fats. Studies have revealed that its presence reduces conversion of body fat from consumed carbohydrates through inhibiting the ATP-Citrate enzyme, which is the sole manufacture of fatty acids. In the process of blocking this production citrate build up occurs and this inhibits glycol sis which is the breakdown of sugars stored in the body. In body building the condition generally deprives the individual of energy and causes weakness in the muscles leading to fatigue and therefore inhibits healthy exercising.

All these conditions and many more serve to impair body building workouts and proper control measures are required. It is important for an individual to take own responsibility of visiting a professional medic in case such conditions emerge in order to rescue ones own health and life.

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