Top Bodybuilders / Bodybuilding Workouts

There are many people who had a daunting experience when they started out there bodybuilding careers. The reason is because there is no sport which can be intimidating than bodybuilding, this is because the sport is characterized with people who are muscular with big arms and large chests. If you are a skinny person starting out on bodybuilding you can be easily intimidated when you come across such people.

However when you go to the gym, you need to keep one thing in mind, even those professional bodybuilders started out where you are right now. They did not come from there mothers womb looking the way they look today. This article will show you the steps you should take in order to develop there body physique;

How to get started

It is spectacular that you have decided to take up bodybuilding. If you are looking to build body mass, grow a pair of six packs, or just to cut down your body weight then you can be able to accomplish all this through weight training.

Before starting your missions you need to first state your reason for starting bodybuilding in the first place. After writing your reasons for taking up bodybuilding you need to also write down what you hope to achieve through bodybuilding i.e. your goal for taking bodybuilding. Your goals need to be classified as either long term or short-term. This will enable you to come up with a training program which will help you meet your goal.

Coming up with your own training program

Before you even develop your training program you must have in mind the reason as to why you are coming up with the exercise routine in the first place. If you are a novice bodybuilder you need to ensure your training program is based on a solid foundation. Therefore the first step you should take is to ensure that your training program is designed in an efficient manner. In order to determine whether the training routine is fit for you, you need to consult a fitness expert who will be able to advice you as to whether the fitness program will help you attain your goal.

Body part training

The only to train your muscles effectively is by dividing your training exercises into body parts. You need to work out each body part separately. There are many professional bodybuilders who can attest to the fact that this approach has enabled them to achieve tremendous muscle growth. The other advantage of clearly defining your different muscle groups from the beginning is to be able to avoid an imbalance in the training of the several muscle groups. Thus your body composition is perfect in terms of muscle development.

Exercises

There are very many techniques to choose from in order to exercise your different muscle groups. But if you are a novice bodybuilder you need to begin with the basics such as undertaking compound movement exercises. The advantage of this technique is that it trains very many muscle groups at the same time.

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When it comes to planning cardiovascular training, most bodybuilders don’t put much thought into it. They plan their muscle group workouts with great precision and focus. They select exercises, set and repetition ranges, and even toss in a few training principles to increase intensity, such as drop sets or training beyond failure.


However, their cardio training sessions usually involve jumping on the nearest open machine and completing the time required to stay trim, with little regard for muscle group crossover or spillover effect. There are ways to stimulate the muscle group that has just been trained with weights, during the following cardio session. Not only does training in this manner help to avoid overtraining a muscle group, it can also be used to compliment the anaerobic weight training session you just completed by hitting those muscle fibers once again, keeping blood in the region for another 25 to 45 minutes. Let’s look at a few ways we can accomplish this goal.

Following chest day…

If your gym has an Ab Shot machine, you can receive a great cardio and midsection routine (which will also compliment your chest training) by using this movement. The pullover movement of the exercise is great for the pectorals, serratus, and entire front half of your body. Additionally, any sort of pullover cardio machine will make great inroads into hitting the chest after it has already been scorched during your workout.

Following back day…

Rowing for cardio is the first and only cardio movement you should ever consider after completing back training. Your heart rate will be elevated and your back will be pumped when you climb atop the machine. You’ll keep that pump going, and pulse accelerated, for the next 30 minutes. The soreness that will be evidence in your back the next day will be evidence you have done things right!

Following shoulder day…

A nice Pilates, kettle ball, or step workout – one which will require a great deal of arm swinging, with or without weights – is the best strategy for keeping the shoulders pumped following a shoulder day. Remember to keep checking your heart rate to ensure it remains in an acceptable range. Tossing in a few sets of moderate weight dumbbell side raises or lateral raises might be a good way to keep the shoulders pumped if you notice them losing their fullness during the cardio session.

Following leg day…

The standard stepper is the best movement you can use following a tough quadriceps, hamstring, and/or calf workout. The slow and steady nature of the exercise will ensure you don’t deliver too much stress to the muscles, which should be fairly unstable following a tough workout. At the same time, the up and down pumping movement of the quads will keep blood moving to your legs. Keep a watchful eye on your heart rate, as it can become too high with the blood leaving your upper body for 90 minutes or more. Conclude you weight and cardio sessions with 5 to 10 minutes of deep stretching to break up lactic acid and other toxins which will accumulate in the area during your training session.

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When you first begin bodybuilding training, there is a good chance you aren’t going to take forearm training all that seriously. After all, they aren’t listed as target muscle groups in nearly all the articles we read in magazines. In the beginning, we usually employ a group of compound lifts which deliver stimulation all over the body. The forearms grow at a rate determined by genetics, rest, diet and stimulation through secondary training. Every time you complete a barbell row, biceps curl, or lat pull down, the forearms are targeted. In the beginning, they grow as a result. However, there are a few reasons why direct and sustained training designed to isolate the forearms is a good idea. Here are a few of them!

Aesthetics

There is nothing more comical to see upon a bodybuilding stage than seeing athletes displaying the “reverse Popeye syndrome”. These men have amazing and well-developed biceps, but their forearms are small and underdeveloped. While this does allow the biceps to appear larger in some cases of competitors with sub-par biceps, this intentional lack of possible muscle can and will eventually cost the bodybuilder in the final placings. The forearms need to be as developed as the rest of the muscle groups in the body, and the judges know this better than anyone. If there’s any doubt in your mind at all, ask the judges at your next competition.

Support in major lifts

When you’re training hard and heavy, you are employing many sets of systems to complete each repetition. Your nerves, muscles, skeleton and tendons combine their efforts to move the weight. When completing a movement such as the deadlift, for example, your body uses multiple sets of muscle groups, aside from just the back (the muscle group being targeted). Your biceps and forearms are both called upon to support the lifting of hundreds of pounds. These muscle groups are much smaller than the back, and weaker as well. As a result, they often fail first. By training the biceps and specifically, forearms, with direct and targeted training, one can improve the number of repetitions and weight used in the deadlift. This applies to any and all movements requiring multiple muscle groups. The forearms are often the smallest and weakest muscle group, and fail first. You need to change that through training!

Injury avoidance

The stronger your biceps and back become, the greater workload (heavier weight and more repetitions) they are able to safely and consistently complete. However, heavier weights also contribute to a greater likelihood of sustaining an injury. Tendons and bones cannot be made stronger – one can only lift to make the muscles stronger and take precautions to ensure the muscles groups being trained are properly warmed up. Developing the forearms using resistance weight training helps them to be better prepared for a workload presented to them, and therefore less vulnerable to injury.

The bottom line is that yes, forearms do matter. Train them with the same intensity and focus you use on your ‘showcase’ body parts and you’ll be very happy with the results!

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While the chest is actually considered to be a single muscle group, it actually contains five separate yet equal areas which need to be developed to their fullest if you wish to display a full and complete chest.

Let’s check out these five areas, along with exercises which hit them most effectively.

The Inner Chest

Close-grip bench press (used for triceps) is a great way to isolate the inner chest. Also useful are incline and flat dumbbell flyes. The contraction and flexion you feel at the peak of every repetition is highly important as well.

The Outer Chest

Cable crossovers, wide incline dumbbell flyers, and parallel bar dips work to help develop that pectoral-shoulder tie-in area. Remember that this part of the upper chest shelf is visible in many poses, and its development is essential if you want to have an impressive upper body. Whenever you see a bodybuilder with poor pectoral/shoulder connections, there’ a good chance he’s not standing in the winner’s circle.

The Upper Chest

Incline “anything” will cause the upper chest to grow. Include a wide variety of incline bench pressing, dumbbell presses and flyes, and machine movements in your weekly training protocol. Always include two free weight exercises for every one machine movement you employ. Otherwise, you may find yourself missing out on some of the added benefits of free weight training, such as stabilizer muscle development.

The Lower Chest

Flat bench presses touch upon the lower chest, but nothing will stimulate this area like decline bench pressing and dumbbell presses. As always, the weight must remain heavy in order to be effective, and the repetitions should be focused and slow. You’ll also stimulate the lower chest (and abdominal tie-in lines) though the use of body weight parallel bar dips.

The Rib Cage

Frequently neglected in talks of overall chest development is the rib cage. In the 1970s, many bodybuilders believed that the use of dumbbell and barbell pullovers would lead to greater rib cage expansion, which would make the chest look bigger in side chest and vacuum poses. It’s hard to argue with the results of training in this manner for such proponents as Arnold Schwarzenegger and Frank Zane, but the jury is still out on whether or not this practice actually expands the bones of the rib cage. At any rate, and for adequate serratus development as well, include pullovers with free weights or the pullover machine in your weekly training regimen.

It is your goal to include movements from each of these main areas in each chest workout. Neglecting one of them from time to time won’t seriously impair your long-term gains, but it won’t help either. At the same time, long-term ignorance of one or more of these areas will lead to compromised overall chest development. It may look worse than it should, and it will certainly perform without complete structure and support required for safe exercising. Include at least one movement from each of these 5 areas in every chest workout, then add additional movements as you see fit, based upon your experience and own strengths and weaknesses in the gym.

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In recent years, MAX-OT training has seen a huge peak in popularity, followed by a dip in coverage as training methods such as DC training have taken center stage. Still, there is a large contingent of bodybuilders who use MAX-OT training religiously. They believe it offers a way for bodybuilders to train quick and heavy, in a very safe and productive manner.

Body part #1

• Exercise 1
• Exercise 2
• Exercise 3
• Exercise 4

Body part #2

• Exercise 5
• Exercise 6

Body part #1 will be a major body part. This can include back, chest, thighs, or even shoulders, if traps will be the second part to follow. Body part #2 will be a smaller body part, such as biceps, calves, or triceps. Most bodybuilders will group chest with triceps, back with biceps, thighs with calves, and shoulders with traps. However, you can arrange body parts differently to suit your preferences and any recovery factors unique to yourself.

Exercise 1 will be a heavy compound movement. Exercises 2 and 3 will be standard heavy movements. Exercise 4 will be an isolation movement. At this point you move on to the second body part. Exercise 5 will be a compound movement, and exercise 6 will be an isolation movement.

For exercise 1, you will complete 2 very light warm-up movement sets. Your third set will be very heavy (the same weight you plpan to use for the two actual work sets) but you will only complete one repetition. This is called the “Acclimation set” and is unique to MAX-OT training. Every exercise of the workout will contain an acclimation set to help mentally prepare you for the heavy set that is about to arrive. Once you complete the two light warm-up sets and the single acclimation set, it’s time to get to work! You exercise 1 sets will be heavy and in the 4 to 6 repetition range. You will allow yourself up to 2 minutes rest between these sets.

Exercises #2 and #2 will require less warm up. You will simply use a single warm-up set with light weight, then one acclimation set. Then you will only be completing ONE working set for those exercises. As you can imagine, this means you have to work extremely hard to ensure that set is of the absolutely utmost intensity, or you will be wasting your time. Finally, move on to your final exercise for body part #1. This exercise #4 will require no acclimation set, as you’ll be fully warmed up and ready to work. Complete your final exercise and move on to the second body part.

Complete 2 warm-up sets, and one acclimation set, before plunging into two heavy work sets for exercise 5. Then, use just a single warm-up set and a single acclimation set before completing ONE set of exercise #6. That’s it. At this point, your two body parts should be fully engorged with blood and your strength levels tested to the maximum, but your joints shouldn’t have endured too rigorous of a workout, which will keep them working longer for you.

MAX-OT workouts should only take about 45 minutes to complete. You will use small 60 to 90 second breaks between each set. Good luck, and train hard!

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