Top Bodybuilders / Bodybuilding Workouts

Tomorrow at the gym, you should stop training on every set before you reach your failure point. When you know you have only 1 or 2 repetitions left in the tank, set the bar down. In some bodybuilding training circles, this would be considered hypocrisy. However, when employed correctly, stopping your lifting before you have reaching your peak of lactic acid buildup and muscle failure can be a wonderful thing

You will need less rest between sets
Training in this manner means your heart rate will not reach as high of a pace as with normal training. You will be able to start the next set sooner. And, you will be stronger when you do so.

You can use a lot more sets
When you rest less between sets, you can work in a whole lot more sets into your 60 or 75 minutes in the gym. This means you are potentially able to nail the chest with 20 goods sets instead of 12 great sets. Will the benefit be greater when using less intensity but moving more weight? This will depend on how you respond to the training. There is only one way to find out!

You can train without a spotter
We all know how dangerous it can be to train to failure when benching or squatting. This danger is eliminated when you place the bar back on the rack when you still possess the strength to safely do so. Many a bodybuilder taking weeks or months off to recover from an injury often wishes he had stopped before that one fateful repetition. If you ever feel like safety might be an issue, try switching over to this training method. You might be surprised at the results.

Supersetting is a breeze
The goal of completing multiple sets, one after another, is to draw a great deal of blood into a muscle group. If you can move from one exercise to another, and then do it again after a 45 second break, you can pull a lot of amino acids into that area. You might see better results, or you might not.

There are disadvantages as well. Training in this manner doesn’t increase strength, because you aren’t training to failure. Training in this manner isn’t exactly all that exciting, as you aren’t overcoming any new obstacles every time. It’s hard to measure progress when training in this manner. However, it is important to note that there are many groups of people outside of bodybuilding circles who do train in such a manner all year. The elderly, people with injuries, and normal folks who just like to “stop at ten every time” routinely don’t make it to repetition failure. Yet they see continued improvement, or at the very least, they defeat the aging process.

Whether or not this training method will work for you is an individual determination to be made. What we can agree upon is that stopping before reaching failure presents a unique set of opportunities and problems which may warrant further exploration.

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Most bodybuilding manuals prescribe about the same movements for training back. You’re supposed to start with deadlifts, move on to chins and barbell rows, then finish your day with some lat pull downs.

This primary focus upon free weight movements has served many bodybuilders well over the years, but it has also cost many bodybuilders years off their competitive career due to injury. Additionally, some bodybuilders, because of their training style, body type, or other factors, are unable to attain the pump in their back required for balanced muscle growth. They might get bigger, and they sure get stronger, but they often will lack the ability to attain and maintain a balanced pump which leads to balanced growth. Here are a few movements which trainers can use to attain great bodybuilding back growth without the use of free weights.

Hammer Strength Machines

These exercises often get a bad rap by bodybuilders, because they are often populated with the elderly or soccer moms looking to pump up their bodies by swinging a massive 10 pounds with no feel or control.

Yes, the machines are essentially “idiot-proof” and can seem very easy when the weight used is moderate and the reps are high. However, by increasing the weight, slowing down your repetition speed, and working hard to feel the contraction of the back with every repetition, you may be able to see better results from these machines than you can with free weights. You don’t have to think about balancing or controlling the weight, so your sole focus should be upon pushing it.

Assisted Chin Machines

Without a doubt, chins are probably the most effective exercise for adding back width and strengthening the entire back. However, because they can be awkward and heavy movements, we often find ourselves recruiting the muscles of the shoulders, back, neck, arms, hips, and others to allow us to raise our bodies. Reducing the weight allows us to move through the chin repetition slower and with great focus upon flexing the muscle of the back.

Cable Rowing

When completed with a slow tempo allowing the bodybuilder to pause and flex at the peak point of each repetition, rowing places perhaps more blood into the muscle groups of the back than any other movement. Seated cable rows with a variety of handle positions allow the bodybuilder to draw bloods into different parts of the back. Start your workout with the seated wide grip variety, and then rotate the handle out every set, or every other set, to move down in range. Practice pausing at different positions in the repetitions. Bring the weight to different spots on your chest. Find ways to stimulate new muscle fibers with new blood, and new muscle growth will be the result.

Aside from the increased blood flow and potential for better ‘feel’, the three aforementioned movements are much safer than heavy free weight training. The chances of being injured on machines or rowing are minimal. If your back growth progress has stalled or if you’re nursing injuries, give back pump training a shot!

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Everything you do in life starts from the beginner level before advancing to the next advanced stage. The same case applies to bodybuilding. Some popular techniques will embarrass you whenever you don’t seem to be making progress. You can easily avoid those disappointments if you follow the simple steps outlined here. First of all you need to attain the most from the present routines without using more time than is necessary. It is better for you to try to have the same routine done in less time. Observe your recovery rate and compare it with your previous performances.

Heave days will be good for you when your mood is really into bodybuilding. You have no excuse for postponing what you have the motivation to do. During light days, be yourself and put yourself into as much pressure as your body can allow. You may sometimes need the help of your gym instructors. When this help is being sought, make sure that your instructor understands you according to the level you are in. sometimes confusion arises leading inappropriate training routines. A typical case is when there are so many of you in the gym and the instructor has problems telling you apart.

Forced reps are a common way of getting through the hard days. Many people think that they are a source of good results but this is not the case. They do it because they do wonders when it comes to boosting the ego. If there is something you need to leave behind once you have your muscles into the gym, it is the ego you usually old elsewhere. It can be pretty difficult to leave it behind but this is the only way you are going to be a good student.

Partial reps are a great way of ensuring that the fire on your bodybuilding muscles keeps burning. They are good for all body parts except for squats. It is good if you do the first half of the rep and leave the rest for another time, especially after having a break. You should isolate every muscle and make sure that it gets the best from your routines. The best way to isolate these muscles is to understand the role played by every rep and routine. A good example of this is the dumbbell which produces the best results when done in isolation.

This does not mean that you ignore other parts of the body. It is all about planning your bodybuilding timetable and ensuring that you are getting what your body deserves. Do not engage in negative bodybuilding. Negative bodybuilding refers to the scenario where you reduce the weights as you get along through the routines. Hold as hard a weight as you can. If the weight is too little, then it is not good for you. You are in essence doing negative bodybuilding. Do not cheat. Cheating is when you tamper with your timing pattern in order to get through a tough rep. cheating means that you are not serious about what you aim to achieve as a bodybuilder.

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There are essentially two ways to train the back to add muscle. First, you can opt for the traditional type of training performed by trainers at most gyms in America. These workouts usually involve 4 sets of four exercises, in which your repetitions span from 8 to 15. You train for muscle, but mainly for the pump as well. This type of training is fairly effective, but you are probably aware (if you’ve been training in this manner for years) that you’re not going to see a lot of changes in your physique from week to week on it.

There is a second method of training the back, and while the goals parallel those of bodybuilders (to gain muscle mass), the means by which this is achieved involve lifting in a method consistent with powerlifting. You keep the weights high and the reps low, and you use a lot of sets. Here is a sample workout involving a powerlifting-style of training, designed for bodybuilders.

Wide-grip lat pulldowns

You’re going to use some seriously heavy weight for this set. Instead of opting for the traditional four sets of 8 to 12 repetitions, you’ll be using 6 sets of 3 to 5 repetitions. This means you’ll be going very heavy, and using a lot of cheating to help you move the bar. As long as you’ve thoroughly warmed up for this movement, it shouldn’t be a problem.

Deadlifts

Again, after a warm-up of two moderate sets, you’ll be using very heavy weights for very low repetitions. Your goal will be triples. Two sets of warm-ups in the 8 to 15 range should be followed by 5 sets of 1 to 3 deadlifts. Always wear a back brace when completing deadlifts this heavy.

One-arm dumbbell rows

Again, you’ll be going extremely heavy on this movement. After two warm-up sets, you’ll knock out four sets of 2 to 5 repetitions with a very heavy dumbbell. It’s okay to break form a bit, as long as your back is on fire from the heavy weight you’re moving. A weight belt is recommended for this movement as well.

Hammer strength rowing

Finally, it’s time to act like a bodybuilder for a few minutes. Climb out of the free weight area and tackle a Hammer Strength balanced lift of your choice. Mix them up with each workout. You’ll want to pump up the back with 4 to 5 sets of 8 to 20 repetitions. Burn out that back, then call it a day!

This style of workout should not be used for more than 4 weeks in a row without at least a single week of more traditional, higher repetition and higher set training. You’ll notice the back becoming much stronger, at the expense of some size in certain areas not covered by your new style of training.

Additionally, your joints and tendons will tend to ache following this type of training. Use it for as long as it remains effective, and then try another training method for a few weeks.

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Let’s face it, most of the bodybuilders you see on the pages of muscle magazines began their bodybuilding journey with much better genetics than you did. You may be one of those “one in ten thousand” lucky souls with perfect muscle insertion, huge muscle bellies, small joints, and naturally low body fat. But there is a 1 in 9,999 chance you are not. You probably have genetics that are good in some areas, and a little weaker in others. You probably look at the muscle magazines and don’t realize that the people in those magazines have several sets of huge advantages in terms of size, structure, and many other factors. They may have 21-inch arms with perfect shape and symmetry, all while standing at 5% body fat. They may have attained it through some combination of diet and training, along with supplementation and the use of anabolic steroids. And even if you trained and ate just like they did, and used the same supplements and steroids, you would never look like them. It’s a sad fact of life you must accept.

That being said, you can make huge strides in terms of finding a finish line that is light years ahead of your own starting line. If you begin your arm-training journey with 17-inch arms, then it’s very possible you can get them up to 21 or 22 inches like Vic Martinez or Dexter Jackson, both IFBB Professional bodybuilders. However, if you began your weight training journey with arms measuring 11.5 inches, then you may eventually cap out your growth at 16 or 17 inches. Will your arms look like those of the professionals? Of course not. Will you look like a professional compared to your own starting picture? Absolutely! Here are some tips for getting the most out of your arm training.

Remember that the key to arm growth is finding the right combination of training factors that work best for your own physique, with its own unique sets of gifts and deficits.

Exercise selection

Depending upon your body type and natural leverage (among many other factors), some exercises will be more effective than others. Compound and isolation movements affect different bodybuilders differently. Stick with a movement for 4 to 6 workouts to determine (based upon soreness and growth) if the movement is effective or not.

Repetition speed & Set/Rep Scheme

Depending upon your personal mix of slow- to fast-twitch muscle fibers, a rep speed of 2 to 4 seconds will make a huge difference. The number of sets and rep range (all the way from 6 to 8, up to 15 to 20) will matter as well. Measure and record your results.

Consistency

Don’t become one of those bodybuilders who changes up his routine every 2 or 3 weeks as you discover a new routine in a muscle magazine. Instead, give each training protocol a solid 6-week test run to determine if it is effective or not. This includes all of the above factors (exercise selection, repetition speed, and set/rep scheme. Record your findings and wait the full 6 weeks before determining what works and what does not.

The key to making the most personal gains (to move from your starting to finish lines the fastest) is to discover which combination of the above factors is most effective for making gains.

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