Top Bodybuilders / Bodybuilding Workouts

Top of the morning to ya. Word around these parts is that your lower back isn’t so pleasant to look at in the morning. Heck, it doesn’t look good when you’re posing at any time of the day. Perhaps it’s time to get serious about your back training, and really challenge that area to grow. You use your deadlifts for pure mass, and you know the hyperextensions you’ve been using are helping with detail. However, you have been searching for a third exercise which can help deliver detail and mass to the lower back – and you don’t mind a challenge. Well, let’s hope you rested well last night. Good mornings have arrived, and you’re in for a very rough day!


Completing good mornings is simple. Begin with a very light barbell on your back. The pre-fitted barbells in ten-pound increments work best for this exercise. Stand with the barbell on your shoulders, and then bend over to the point where your upper body is parallel to the floor. You never want to go below parallel with this exercise, or the barbell may just roll down to the floor. Once you bend over, slowly return to the standing position with the barbell on your back. This is a reverse deadlift in that the weight is above you, not below you, and the mechanics behind the movement are remarkably similar.

A belt should always be worn when completing good mornings. This exercise places the lower back in quite the vulnerable position, and the added support of a ‘second spine’ can be the difference between a great lower back pump and 6 months out of the gym following surgery. Never train to failure with this movement, and never go above a weight that you can move for at least 8 repetitions (and preferable ten!) You may need to insert a towel between your neck and the barbell if pain occurs, or employ the use of the “Manta Ray” or similar pad on the squat bar. The heavier weight you lift, the more risk that will be posed to the neck and upper back.

If you have experienced injuries to the lower back or any place on the spine, you will want to consult with your physician before plunging into the world of good mornings. They’re very effective, but are considered by some trainers to be a “young man’s movement” in that older trainers with more back issues and less flexibility may have a difficult time completing the movement.

Set and repetition range will vary based upon your needs and level of overall development. Four sets should be fine for most bodybuilders, but a limit of two may be used if the lower back is already experiencing a major pump when arriving at this exercise. Your reps should always be in the 10 to 15 range. Going too heavy can lead to serious risk of injury.

Start or finish your lower back days with good mornings, and you will be pleasantly surprised with the results!

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Everyone has that showcase body part or muscle group which always seems to shine above the rest. At the same time, we all probably have that muscle group which lags behind all the others. It’s always better to “nip it in the bud” and fix these weaker areas before they become long term problems.

Many bodybuilders try to avoid thinking about the muscle groups that are very weak, telling themselves they’ll just draw focus to their strongest areas. This only lasts until your first bodybuilding show, where weaknesses are exposed very quickly. In order to avoid this, you should tackle these weak areas now, and make the gains you need immediately. Here are some tips for stimulating growth in each of the major muscle groups.

Training Legs

If your legs are weak, you need to get work now. Bodybuilders are notorious for spending many hours each week hitting their upper body, but letting their legs lag behind several years in terms of development. Placing them first in your weekly training schedule is a good start. Making a conscious effort to include 4 to 8 sets of low, medium, and high volume repetition ranges is also a very good idea. Instead of working to make them ‘more’ of a priority, they no be THE priority as you train each week. Eat more food as well, since skinny legs are often a sign of inadequate nutrition.

Training Chest

Most beginning bodybuilders train chest, but many of them do so in a very unbalanced manner. Frequently, bodybuilders will bench press 1 to 3 times per week during their initial months of foray into the weight room. This emphasis on flat pressing (while neglecting incline dumbbell and barbell work) often leads to a thick, bunched up middle chest and very poor upper pectorals. Use a lot of sets, and give chest its own training day each week. Full repetitions in which you flex and feel each repetition with moderate weight are more effective than extremely heavy reps with a spotter doing half of the work for you.

Training Back

Heavy free weight training using a variety of repetition ranges is the answer to back muscles that will not grow. Limit your cable and machine work to 25% of your back training day, and track your free weight poundage used to ensure you are increasing each month. Focus more on feeling each repetition than just moving heavy weight – but move heavy weight nonetheless!

Training Shoulders & Arms

Particularly on ectomorphs, or trainers that are naturally skinny, the shoulders and arms are a very tough place to add mass. Cut back on the cardio and add some calories to your diet. Give arms and shoulders dedicated training days, and use moderately heavy weights. An equal balance of free weights and machines works best in this situation. On both shoulder and arm movements, you also need to slow your repetition tempo considerably. A 4-count on the way up, followed by a 3-count on the way down, is ideal for drawing as much blood into the muscle groups being trained as possible.

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Weight training and cardio are exercising routines with very distinct effects to the body. The former is purely concerned with muscles while the later is all about physical fitness. This is exactly where the ladies in body building differ with the gentlemen. When a young girl comes into a gym for the first time ever, she will most definitely head straight to the cardio area and the cardio machines. Body builders call these machines, the cardio bunnies, for reasons better known to themselves.


But when young men hit the gym for their first time, they usually go straight to the weight room looking for the barbells. So at the end, it has become an established tradition that the guys usually hit the weight room for weight exercises while and the ladies fall for the cardio as the default option.

The difference is not so much dependent on body strength, than on the existing differences of goals that women and men have for an exercising routine.

Determining whether cardio or weight exercises are fit to be included on a workout schedule based on sex, is a misnomer. Never should a body builder ignore cardio just because they are regarded as feminine exercises. On the other hand even the most basic fat loss programs benefit more from a workout that incorporates both cardio and weight exercises than if it comprises cardio alone. The secret lies in balancing both the weight lifting exercises and the cardio into a harmonious program.

When the ladies incorporate weight exercises in their exercising regimes, they can better ton their muscles and achieve a lean physique. Cardio alone will do nothing more than facilitate the slow loss of some body fats. Cardio without weight exercises end up burning up all your muscle tissue until you look both skinny and malnourished. Cardio-only girls lack the curves that most guys adore in women.

The same is true with weight training without cardio The adamant men who will hear of nothing else but weights, usually develop block muscles that are poorly defined. Absence of cardio in a body building program results to many more ills besides poor muscle definition. For one, the cardiovascular fitness of the body builder is always in question. Breathing is unregulated and uncoordinated during exercises and as such, muscles get into anaerobic state faster due to lack of adequate oxygen levels.

In essence therefore, the optimal physique features only accrue from a balance of the exercises both in the cardio section of a gym and the weight room. Body building men can never get lean and or ripped just by perfecting their weight training. They too need the cardio routines so as to effectively burn the excess body fat spread all over the body. An amazing six pack figure accrues as much from the weight room as from cardio routines.

Cardio help regulate the body fat in the physique while then the weight exercises develop and maintain an amiable muscle network. Cardio also keep the heart and lungs at their prime state. A three session cardio routine (Each for thirty minutes) can be alternated with four weight exercise sessions (60 Minutes each), every week for optimal body building results.

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Today’s gyms are equipped with a multitude of machines which allow the trainer to hit the various areas of the pectorals (chest muscles) with relatively no pain or balance. You can hop on any device in the gym and pump, pump, pump to your heart’s content. The problem is that you’re probably not going to build that much muscle as a result. You’re going to fill it with blood, and you’re going to feel like the strongest man in the gym inserting that pin and moving the stack.

But the bodybuilder across the gym repping out with 225 on the bench press is going to be making better gains.


Chest machines are highlighted as a safe, efficient way to build a chest. There is a problem with that. They are safe, but not nearly as effective, no matter host much better they may feel than free weights. The pain and balance are the two factors in training that lead to the most raw muscle growth. The easier an exercise is, the less you are going to grow. The tougher an exercise – the more pain you experience – the more you are forcing your muscle fibers to grow.

Let’s get started on a standard chest workout. You may be initially drawn to the wide variety of machines your gym offers. Exercises such as wide grip push press and incline 90 degree machine flyes might sound exciting, innovative, and revolutionary. The truth is, they are nothing more than a set resistance along a certain path. Researchers can work to find a better path for the muscles to take to facilitate growth, but the bottom line is that you’re doing less work, by definition.

How is this possible? Well, when you train with standard weights, your body is forced to balance and control the weight for the entire movement.

Failure to do so can result in serious injury. An ability to do so requires you to control the weight, which activates stabilizer muscles not utilized during your machine exercises. This is where the difference lies. Heavy weights require muscle activation not seen with machine movements, which leads to growth you don’t see with these same machine exercises.

A standard chest workout – if you’re looking to get back to basics and train using good old fashioned hard work – is going to be located mainly in the free weight area. You’re going to start with some sort of presses (incline, flat or decline) with some sort of free weight (dumbbells or free weights). After eight sets of full presses using two exercises, you’ll move on to some fly variety. These can be incline, flat or dumbbell as well.

Finally, your fourth exercise will consist of a pullover or other movement which will allow you to utilize higher repetitions.

It’s acceptable to use these exercises – comparatively painless and certainly quite safe – at the conclusion of a training day when you’re just looking to keep blood in the muscle group after completing a grueling workout. However, to spend your early sets of a workout on a machine is foolish, and something you’ll never see a champion bodybuilding doing.

Be smart – train using the basics to build up the most possible chest mass.

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It is very important to train intensely because this is the only guaranteed way to achieve muscle gain. When you are in the gym you need to workout up to the point where your muscles reach muscle overload. As soon as the muscles reach this point they are now ready to start growing.

1. Prepare yourself mentally

You need to prepare yourself mentally to experience some pain. In bodybuilding you need to expect pain because there can be no gain without pain. The problem nowadays is that many people are pleasure seekers and go out of there way to avoid pain. Ever since we were kids we were taught to monish pain by taking an arsenal of pain killers. However if you are not ready to take in the pain of intense training, you will fail in your bodybuilding career.

If you have just taken bodybuilding as a sport, do not give up because of the initial pain you experience after hours of intense training. As you progress the mind naturally adopts to the pain and you start to enjoy the pain.

2. Brain over brawn

In order for your mind to start relishing the pain of intense training you require three ingredients: Constant effort, Continuous exposure, and Great determination to succeed.

Training has to be supplemented with brain input for it to yield the necessary results. After months of intense training it is only natural to experience muscle burn and muscle fatigue. They soon become part of your lifestyle and act as a barometer in the future to judge whether you have undergone intense training.

3. Relish the pain zone

The moment you turn the pain into ecstasy you will have solved your feelings of self doubt and fear. Once you are able to master your fear there is nothing which can prevent you from achieving your goals both in bodybuilding and other areas of life.

4. Memories

The major reason why many people avoid pain is due to past painful experiences. There is a common saying which says a person is not capable of enjoying pleasure if they have not undergone any pain. Therefore even if you experienced a painful experience when you were undertaking intense training, you should use such memories to motivate you the next time you are in the gym.

5. Start with some warm up exercises

The best way to stimulate the muscles to be able to withstand intense training is through warming up. This is because warm up exercises helps increase the body temperature and metabolism. This warm up exercises should be done for at least ten minutes for them to be effective in jump starting the metabolic process. A bodybuilder also needs to ensure that they undertake light stretching exercises fifteen minutes before the actual workout. This is very important because it increases the flexibility of the trainer. Flexibility is a very important factor when it comes to reducing gym injuries.

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Any bodybuilding guru will attest that the very first step of attaining and maintaining a fantastic body is usually rocking the gym and or track, and training hard. This article tries to integrate your understanding to the importance of resistance training as an integral part of bodybuilding and other physical fitness exercises. Remember that positive and prompt results of exercising come from an organized program consciously harmonized with the precise individual objectives.

Among the best and result oriented training strategies remains the interplay of weight and resistance training. Ideal resistance exercises primarily use the body weight, weights and specific training machines to fully exhaust muscles groups and stimulate their growth and flexibility. Resistance training is therefore appropriately called strength or weight training. It is among ascertained essential ingredients in any successful body building or physical training. Thousands of athletes and body builders the world over use resistance training to consolidate strong muscles and flexible physiques vital in their varying sports such as football, track events, weight lifting, gymnastics, basket ball among others.

It is important to know at the outset that resistance training in most cases doesn’t result to an increase in body size since their prime intent is to build on muscle strength and flexibility not size. This makes resistance training ideal for people from all walks of life, not only in bodybuilding. Any individual engaged in a physical fitness training program can and should incorporate resistance exercises which amplifies muscular strength and tones them precisely for utmost flexibility. This is the key to lining up the modest muscle groups, body tissues and the overall shape to create a very compact, athletic and solid physique that makes the local girls turn back with a smile.

Resistance training basically involves using ordinary exercising equipments and machines like benches for presses, barbells for lifts or even dumbbell for power sets. The weight equipments are used to stimulate the muscles’ growth by pitting them against the obvious exhausting task, time and again until you hit the extreme most limits that a muscles can possibly go without braking. The muscle cells have no choice but to adapt and face the daily challenge by engraining themselves with more strength. Moderated addition of weight on course the training program helps stimulate muscles to bulk up perpetually with more fibers that strengthen those already in existence.

This process is called hypertrophy, precisely referring to the resultant enlargement and strengthening (growth) of the nerve cells located in muscles.

Among the benefits of a resistance training program are, increasing bone-mineral density impossible otherwise after menopausal, increasing muscle strength and structural bone firmness, improved flexibility and ultimately, fine tuned physical fitness. Resistance training helps a trainee be active, flexible and productive in normal life due to the boost of general body strength. Even more important result of a successful resistance training program is the maximal combustion of calories that ensures the loss all excess fats. This reduces chances of high heart rate and blood pressure, overweight or cardiac conditions.

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From the onset, fitness is nothing short of a lifestyle. It comes back to the development of a particular mindset, instilling specific attitudes as guidelines within yourself for absolute whole hearted exercise excursions. Fitness is achieving that perfect and beautiful body and enviable health that your ego craves, but never at any time forget that it is all about loving yourself acutely from the depths of your heart. Fitness is about understanding who the person you see on the mirror really is. In essence, absolute fitness is seen from the way you see yourself from the spiritual, physical and mental point of view. That’s why it does not just come, it takes time. It is basically the end result that is reached after a full transformation of the inner you plus the sum total of healthy and positive habits that are developed daily.

Fitness requires a good healthy eating habit, perfected supplementation and adapted exercises. It requires feeding several times within a day, which could ideally be 5-6, eating the right size which is a portion the size equivalent to a fist plus the ideal nutrients, which could be food that is not processed, fresh vegetables and supple fruits, lean proteins and carbohydrates. Also, develop a habit of drinking lots of water and taking whole cereals in your meals. Also remember that your body nutrition adds up to half your physical shape.
Each of us is a unique person which means that people do not train in the same way. Let the body type you have be the guiding block towards which fitness training will work for you. After this your body is ready for a combined exercise of three distinct types of training which are also guided by your overall body type.

Fitness is equal to the aspects of your internal and external well being. Most people think of the external body aspects only, forgetting the important thing that one has to be the internal person, whom you hold the desire to reflect from the outside. This is the reason which has made diets flop badly, depicting the fact that the key to fitness success is the work that starts from the inside.

Fitness is about discipline, where once the motivation you had begins to reduce, the discipline you had inculcated takes over. It is a very crucial phase. The body of anybody beginning a fitness endeavor is engulfed in creating new habits, and accepting them is a real tussle. The perfect thing to do is to stop listening to the restraining habits within your body that will at this time try to curtail you. Hold on to the vision that made you begin the fitness program and perfect a control on your mind.

Never forget fitness is the cradle of happiness, energy and acute vitality. They are the true ingredients which will lead your body towards that important balance, which is seen in the mental, physical and spiritual phases of your life. Growth upon fitness is a multifaceted factual journey.

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Entering 2008, IFBB Professional Bodybuilder Vic Martinez was perhaps the brightest star in the bodybuilding universe. Sure, Jay Cutler had just defeated him for the 2007 Mr. Olympia title, but the judging decision was questioned by many in the industry, including many in the Cutler Camp. The world watched with excitement as Victor prepared for the 2008 Arnold Schwarzenegger Classic, where he attempted to win again, over Dexter Jackson and a very upstart Phil Heath.

The bodybuilding world was a buzz, and everyone expected Victor to deliver one of the greatest bodybuilding packages every seen to the bodybuilding stage in March of 2008. Suddenly, with just a few weeks to go before the show, word broke on the message boards that Victor had severely damaged tendons in his knee, and would be out of bodybuilding competition for over a year.

How was this possible? He was a professional at the top of his game. As details of the injury came out, we learned he had injured his knee when training thighs on a Tuesday. His knee hadn’t yet recovered from Sunday’s leg workout, and the injury was incurred. That’s right, you read it correctly. Victor Martinez, recognized worldwide as either the #1 or #2 bodybuilder in the world, was training his legs every 48 hours.

Is there a lesson to be learned here? Of course. The legs need 72 to 96 hours of recovery time – at the very least- to ensure the muscles, tendons and joints have fully recovered. Why is this? Let’s look at several factors which may play a role.

Muscle recovery time

Delayed onset muscle soreness, or DOMS, is usually felt anywhere from 36 to 48 hours following a workout. The thought of attempting the next leg workout when the body hadn’t even reached peak soreness form the last leg workout, seems baffling.

CNS

The central nervous system (and immune system) control a great deal of the body’s functions, and keep us healthy at the same time. No growth, recovery, or even life can occur as long as the CNS is repressed in any way. Was Victor’s recovery ability being hampered related to this injury in any way? We do not know.

Joints and tendons

These are the parts of the body which are not affected by the use of anabolic steroids. Even if you use everything under the sun and attain a level of muscle mass and recovery ability that allows you to train legs twice per week using high volume, you still would be unable to condition the joints and tendons for such a workload. As a result, as we saw with Vic Martinez, the tendons give way and injury occurs.

The lesson to be learned here, for the average bodybuilder, is that if you’re going to train with serious intensity, you need to rest with serious intensity. Despite all the steroid use, training experience, and confidence in the world, the tendons in the knee are vulnerable to damage and should therefore be trained only every 96 hours, at minimum.

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