Archive for Bodybuilding Training

Deltology 101

Anterior delts

Reverse grip military press-with these you use a wider than shoulder width underhand grip. This exercise is a GREAT mass builder for the anterior delts.

Reverse grip barbell raise-I do these slighlty leaning back with a shoulder width, underhand grip

Barbell raise on incline- do these on a incline bench with an overhand shoulder width or wider grip

Barbell raise on preacher bench- same thing, but much stricter than the standing version

One arm db press on incline bench- I do these by sitting on a incline bench or on the reverse side of a preacher bench. With these you should be pressing the db up with a hammer grip.

Hammer grip front raises using tricep bar-I do these slightly leaning back, then raising the weight up using a tricep bar. I try to keep my arms as straight as possible while doing these.

Overhead laterals-I do these by using a overhand or underhand grip. You start with your arms straight out to your sides holding the dbs parallel to your shoulders, then you lateral them up and over your head. The dbs should be touching directly overhead once in the finished position.

Around the world laterals- These can be done from two starting points. Either in front of your thighs, or behind your thighs. They are similar to regular db laterals, except that instead of stopping at arms parallel to body, you keep going to the dbs touch each other overhead. This is a very effective way of working all the delt heads.

Medial delts

Leaning side laterals-these are done in the same motion you would do side bends. Except you lateral the db up as you are leaning your torso to the side.

Leaning one arm db presses- You start in a seated position, and lean to the side during the pressing motion. In the finished position, your free arm’s elbow should be touching the bench you are sitting on. Pressing in this motion really shifts the emphasis from your front delts to your medial delts BIG time.

Seated partial rep laterals- You do these seated on a bench. and you keep your arms at least 2-3 inches away from your side at the bottom of the movement. Doing seated laterals in this way well help to keep continous tension on the medial delts.

laterals on incline bench- I do these with the db either in front of my thighs or behind my thighs. Great T.U.T. on this exercise. I can feel continous tension on my medial delts throughout the whole movement using this angle. Truly a great feeling.

laterals on decline-These have a very short rom, and will feel akward at first. But man do they work. They are very intense at the beginning of the movement. And they hit the medial delt/upper arm tie-in area VERY HARD. They are one of my favorite movements now. I usually do these at home, with the upper half of my body hanging off a bench or couch. They look funny, but they are effective.

Lying lateral burns- these are a great way to end a delt workout. with these I lie flat on the floor and hold the db out to about 90 degree angle for up to a minute each set. Feels like my medial delts are going to explode when I am done.

Hands-free laterals- With these you need a lifting strap. What I do is strap a 10 pound plate around my hand and seated on a bench I do laterals “hands-free” so to speak. With these you don’t have to worry about gripping anything, so you can really FOCUS on using the medial delt to move the weight. I get a truly awesome feeling from these. They are a great iso move for the medial delts.

Rear delts

lying laterals- I do these lying flat on the floor with the db held in front of my thigh.

butterfly laterals- I do these standing up. In the start position, you should be slightly leaning forward holding the dbs in front of your thighs. Then lean back as you are lateraling the dbs up.In the finished position you should be slightly leaning back.

Lying lateral with thumbs down grip- you hold the db either directly in front of your thighs or at a 90 degree angle in front of your thighs.

Anterior-Medial delt tie-in area

Standing or lying lateral- hold the db at the CORNER of you thigh and lateral the weight up from that position.

Medial- rear delt tie-in area

Lying lateral-lying on floor with arm parallel to head, then lateral the weight up from that position.

Standing or lying behind the back laterals

Delt/Trap tie-in area

Upright rows- I feel that close grip upright rows hit this area better than any other exercise I know of. But I always use moderate weight and I never go above nipple height when doing them.

Overall mass

Behind the neck press- when I do these I make sure I go no lower than ear level when I bring the bar down.Also I push it up in up and over motion. Meaning I push the bar up and over my head. I feel this incorporates the medial delts much more, than just pushing the bar up behind my head like most do.

Wide grip military press- Using a wider grip on this exercise will bring the medial delts increasingly into play.

by GUS

Double Stimulation Training


Double Stimulation Training

by Christian Thibaudeau

Here’s what you need to know…
Much of what you’ve heard about muscle recovery and rest days is a myth.
You can train the same muscle group two days in a row. In fact, that’s best for optimal gains.
Double Stimulation Training prolongs muscle protein synthesis, leads to enhanced feedback in muscle, and triggers greater muscle responsiveness.
This “feeder” method works for bodybuilding goals or for bringing up a weak muscle group that’s holding back a big lift.
Workout nutrition is critical when using this method.

Training Myths That Hurt Your Gains
“Hit a muscle hard, then let it recover. Train it again 5-7 days later.”
“After training a muscle, don’t hit it directly or indirectly for at least 3 days.”
“A muscle needs 72 hours of recovery after intense strength training.”

Do these statements sound familiar? They should. And chances are, you probably believe one of them.

But what if this belief was actually holding back your muscle gains and strength development? What if you could progress faster by disregarding this belief?

Here’s the truth: You can.

A “New” Way
Olympic lifters snatch, clean & jerk, and squat pretty much every day. Top CrossFit athletes hit the whole body daily to some extent. Russian powerlifters do the bench, deadlift, and squat multiple times per week.

In short, it’s simplistic to believe in the “train, rest the muscle for 72-96 hours, train again” model.

Adaptation is a continuous process. It doesn’t have distinct catabolic-then-anabolic periods. The body is constantly breaking down and building-up muscle tissue. And the ratio will vary depending on various elements like training status, nutrition, and rest.

I’m here to present a training technique that I’ve tested extensively – a method that will help you build muscle at a much faster rate and also blast through strength plateaus.

How It All Started
I’m a frequency guy. I like to train a few basic movements and do them often. So I’ve experimented with various schemes, including training the same movement as often as 12 times per week!

Here’s what I’ve found. When I hit the same muscle group two days in a row, I would always feel a much better contraction on the second day and get a better pump. Afterwards, the muscle stayed pumped-looking for a lot longer. But if I did a third day in a row for the same muscle I’d feel flat.

A few years ago I got to work with bodybuilder Daryl Gee, preparing him for the Mr. Olympia. Daryl needed to bring his back up, and fast.

I had Daryl hit the back super hard on day one. The very next day I “broke the rules” and had him begin his workout by again training his back, only this time with light “pump work.”

The results shocked me! I started using that approach for all the major muscles: heavier work for the big compound exercises on day one, then 15-20 minutes of pump work for that same muscle the next day.

I called these mini-sessions at the beginning of a workout “feeder sessions.”

Since then, I’ve tested this system on myself and many of my athletes and bodybuilders. There’s no question: the system works.

3 Reasons Why It Works
There are three main advantages to doing a second bout of resistance training 24-36 hours after the first stimulation.

1. Prolonged Protein Synthesis
This system prolongs the duration of the period of increased protein synthesis after the main stimulation (the day-one workout.)

Simply put, after a training session, protein synthesis and breakdown are both elevated. For the first four hours, protein breakdown can be elevated more than synthesis. But for the rest of the duration, synthesis becomes higher up to 24 hours and returns to normal within 24-36 hours of the first stimulation.

So you basically have 20 hours of very high protein synthesis/muscle building. By doing a second session 24 hours after the first one you can extend that by 12 or even 24 more hours.

The caveat here is that it only works optimally when proper workout nutrition is used. And if you do the right kind of workout along with good workout nutrition, protein degradation will be low to non-existent, resulting in a lot more protein synthesis. That means muscle gain.

Furthermore, if the second workout is more of a “pumping or bringing blood into the muscle” workout, you enhance nutrient delivery to the still-recovering muscle.

The more nutrients you shuttle to the muscles involved in the first workout, the more they’ll grow. Not to mention that a boost in amino acid uptake will itself increase protein synthesis.

Take-Home Message: The second session is there to enhance the anabolic response to the first session. It does this by prolonging the period of increased protein synthesis and also increasing nutrient transport to the muscles.

2. Enhanced Feedback
Enhanced feedback is a great method to improve mind-muscle connection.

When you train a muscle hard you’ll be more aware of it the next day. This increase in awareness could range from “harder, with a slight increase in tenderness” to “sore.”

If you train a muscle again while it’s in this state of increased awareness, you’ll feel that muscle to a much greater extent. This can be a very useful for those who have a harder time contracting a specific muscle.

For example, if you don’t recruit your pectorals as well as your triceps or deltoids when bench pressing, doing isolated pectoral work the day after you bench press can help you improve your mind-muscle connection with that muscle.

Over time, as you improve that mind-muscle connection, you’ll become better and better at involving the pecs in the bench press.

Remember that if you can’t feel a muscle properly when lifting, you likely aren’t stimulating it optimally. So investing in improving your mind-muscle connection with a lagging muscle is very important for your future gains.

3. Enhanced Muscle Responsiveness
The day after being stimulated with heavy work, a muscle is more responsive to training.

Of course, your force production potential is likely lower because the muscle might not be fully recovered or the stiffness/soreness might somewhat hamper your capacity to perform.

However, if you train that muscle with less traumatic training methods – lighter weights, focusing on the quality of the contraction and on muscle fatigue/pump instead of performance – you will actually get a better response than you would if you did the same work with a completely fresh muscle.

This is a great tool for bringing up a lagging muscle group. By “lagging” I mean either a muscle that’s visually smaller or a weak muscle holding back your strength in a big lift.

If you’re a focusing mostly on strength, a good way to strengthen a weak link is to do some lighter hypertrophy work for that lagging muscle group the day after you trained the main lift.

For example, let’s say that you bench pressed heavy on Monday and found that you could blast the weight off your chest but grinded the *******. Using this method, the next day you’d perform bodybuilding-type work for the triceps to start your workout.

Do 10-15 minutes of triceps work at the beginning of your Tuesday workout and then move on to your normal workout for that day (squats for example).

By the same token, if you’re focused more on building muscle mass and you have a lagging muscle group, train it two days in a row. In the first (harder) session do your regular workout. Start the next day’s workout by doing 10-15 minutes of isolation pump-style work for the lagging muscle.

How to Put the Double Stimulation Method to Work
You can use this approach for three main purposes:

1. For Faster Overall Size Gains
This is the application to use if you want to increase the gains you get from your main workouts. It requires that you split your training into synergist groups:

Day 1: Pressing muscles (pecs, triceps, delts)
Day 2: Pulling muscles (back, traps, biceps)
Day 3: Legs (quads, hamstrings, calves)

It ideally requires training every day or using a 4-on/1-off schedule.

If you train daily it would look like this:

Day 1: Legs (low intensity pump work); Pressing muscles (main workout)
Day 2: Pressing muscles (pump work); Pulling muscles (main workout)
Day 3: Pulling muscles (pump work); Legs (main workout)
Day 4: Legs (pump work); Pressing muscles (main workout)
Day 5: Pressing muscles (pump work); Pulling muscles (main workout)
Day 6: Pulling muscles (pump work); Legs (main workout)
Day 7: Legs (pump work); Pressing muscles (main workout)

Note that you could take days off during the week. If you do, don’t do the pump work at the beginning of the workout. You have to do it within 24-36 hours of the main session.

If you want to do a 4-on/1-off split it would look like this:

Day 1: Pressing muscles (main workout)
Day 2: Pressing muscles (pump work); Pulling muscles (main workout)
Day 3: Pulling muscles (pump work); Legs (main workout)
Day 4: Legs (pump work); Abs, conditioning (optional)
Day 5: OFF

Low intensity pump work should be just that. The goal is not to kill yourself or go balls out. Save that for your main workout.

It’s simply to drive more nutrient-rich blood into the muscles worked the previous day. You also want to keep this first part of your workout under 15 minutes.

If you’re using this first approach, it means that you’ll need to pump all the muscles trained the previous day. Since you must do this in less than 15 minutes I suggest doing it as a circuit with one exercise for each of the muscles trained the day before.

For example, if your main workout Monday was pressing muscles, on Tuesday you’d start with a circuit like this:

A. One isolation exercise for the pectorals
(pec deck machine, cable crossover, squeeze press, cable flyes, etc.)
B. One isolation exercise for the deltoids
(front raise, lateral raise, 3-way laterals, etc.)
C. One isolation exercise for the triceps
(dumbbell triceps extension, cable pressdown, etc.)

The reps should be between 8 and 12.

The type of contraction should be “constant tension” meaning that you control the movement, flexing the target muscle as hard as you can on every inch of every rep, never relaxing the muscle before the end of the set.

If you do 8-12 reps with the constant tension method, it means that each set should last at least 30 seconds and up to 50 seconds.

So the pump portion would look like this:

Pec deck machine, 8-12 reps with constant tension
15 seconds of rest
Dumbbell lateral raise, 8-12 reps with constant tension
15 seconds of rest
Rope pressdown 8-12 reps with constant tension
30-45 seconds of rest

Do this 3 to 5 times, as long as you’re done in 15 minutes or less.

2. To Bring Up a Slow-to-Grow Muscle Group
This is an easier approach to plan since you’ll only do the feeder workout in one or two sessions a week. It’ll be easier to include rest days and will allow you more leeway in selecting your training split.

It’s fairly simple. First, choose one or two stubborn muscle groups in a training cycle. Then, every time you train one of these muscle groups, do a second stimulation session 24-36 hours later.

Since you’re only doing one muscle group in your stim session, you don’t have to do a circuit. In 15 minutes you can do two exercises using either straight sets of 8-12 reps with the constant tension rep style, or intensity techniques like drop sets, rest-pause, partials, etc.

It’ll look like this:

Reps per set: 8 to 12
Sets: 3 or 4 per exercise
Number of exercises: 2 or 3 (if doing a superset)
Basic style of repetition: Constant tension (hard flex during reps)
Possible intensity methods: drop set, rest-pause, full reps with added partial reps, or occlusion training

Remember, the goal of these stimulation workouts for slow-to-grow muscles is to engorge the muscle with as much blood as possible. The weight is irrelevant since you’ll have done your heavier work the day prior.

3. To Strengthen a Weak Muscle Group

Your focus here isn’t so much on a muscle that’s visually smaller than the others, but one that’s a weak link in a big compound movement. For example, your triceps could be your weak muscle in the bench press, or weak glutes could be a limiting factor in the deadlift.

This approach is obviously for individuals training mostly for strength or doing a strength phase in which you focus on one main lift per workout.

Every time you perform a big lift, ask yourself which muscle is the weakest of the prime movers. Now, begin the next day’s workout with isolation work for that muscle.

Since our goal is to develop strength and not necessarily size, we use slightly different loading parameters to correct the weakness:

Reps per set: 6 to 8
Sets: 6 to 8
Number of exercises: 1 (Pick the exercise where you feel the target muscle group the most.)
Basic style of repetition: Control the eccentric or lowering phase, accelerate during the concentric or lifting phase.
Possible intensity method: Rest-pause, but stick mostly to normal sets.

Workout Nutrition: Mandatory

Remember, feeder sessions work by increasing nutrient transport to the muscles that were trained hard 24 hours earlier. This is to extend the anabolic period and maximize protein accretion as muscle mass when anabolism/protein synthesis is increased.

The ample supply of amino acids and carbohydrates – to volumize the muscle cells and increase protein uptake by the muscles – prior and during the feeder workout is of prime importance.

Plazma™ is the best supplement for this. Surge® Workout Fuel is a close second. This isn’t a sales pitch. Feeder workouts simply will not work if your blood isn’t loaded with the nutrients required to build new muscle.

After the session, I’d recommend a serving of Mag-10® followed by a solid meal of fairly easily digested protein and carbs (chicken/fish and rice for example) about 90 minutes after. This will dramatically speed up your gains.

Arnold Schwarzenegger’s Old School Bodybuilding Workout

Arnold Schwarzenegger’s Old School Bodybuilding Workout

Arnold is probably the most famous bodybuilder of all time, he won Mr. Olympia
seven times (1970-1975, 1980) and brought bodybuilding into the national spotlight
in the movie “Pumpin Iron”.

Arnold’s Top Form Measurements

Arms 22 inches
Chest 57 inches
Waist 34 inches
Thighes 28.5 inches
Calves 20 inches
Weight 235 pounds
Height 6’2″

Arnold was from the old “No Pain No Gain” school of bodybuilding and his
routines consisted of high sets and reps, mostly not to failure. He trained
each muscle group three times each week (except calves, forearms & abs
which he trained every day), using a six day split routine.

There was very little rest between sets, and he usually increased weight each
and every set. Although he experimented with high reps at times, he usually
preferred a rep range of about 6 to 10.

The following is a typical Arnold routine, but be aware that Arnold’s routine
changed constantly. At times he trained twice a day, while at other times
once a day was enough. There were periods when he did lots supersets
and giant sets. Arnold tried every thing, and picked what worked best for
him at that particular time. By mixing things up he challenged his strength
and endurance and the training variety helped keep him fresh and motivated!

Remember this is a very advanced bodybuilding routine and should not be used
by beginners or intermediates, and even advanced bodybuilder’s should only
take what they think will work best for them and adapt it to their own
bodybuilding philosophy.

Arnold’s Workout Routine

Mon, Wed, Fri

Bench press 5 x 6-10
Flat bench flyes 5 x 6-10
Incline bench press 6 x 6-10
Cable crossovers 6 x 10-12
Dips (body weight) 5 x failure
Dumbell pullovers 5 x 10-12.

Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated pulley rows 6 x 6-10
One-arm dumbell rows 5 x 6-10
Straight-leg deadlifts 6 x 15

Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
Barbell lunges 5 x 15

Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 6×12

Wrist curls (forearms on knees) – 4 sets, 10 reps
Reverse barbell curls – 4 sets, 8 reps
Wright roller machine – to failure

1/2 hour of a variety of nonspecific abdominal exercises, done virtually nonstop.

Tues, Thurs, Sat

Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10

Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10

Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 5 x 10-12

Calves , Forearms & Abs:
Same as Monday, Wednesday, Friday workout

Pumping Iron (25th Anniversary Special Edition)

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Arnold Schwarzenegger training full body split

Heavy movements stimulate the deep-lying muscle fibers that lighter movements never reach. The objective is to use fewer exercises, employ heavier weights and train your whole body in one workout. I gained most of my weight and massiveness on a program of 10 exercises that I performed three times a week. After I reached a satisfactory bodyweight, I changed over to the more advanced split system and began training six days a week.”

“If you need to put on 20 pounds or more, the following program is for you.”

Gain-Weight Routine

Books by Arnold

Squats 5 x 8,8,6,6,6

Bench Presses 5 x 8,8,6,6,6

Incline Presses 5 x 8,8,6,6,6

Wide-Grip Chins 5 x 8-10

Bent-Over Rows 5 x 8,8,6,6,6

Behind-the-Neck-Presses 5 x 8,8,6,6,6

Barbell Curls 5 x 8,8,6,6,6

Lying Triceps Extensions 5 x 8,8,6,6,6

Deadlifts 5 x 3-5 (building up to one max set)

Machine Calf Raises 5 x 10-15

“The above program will build tremendous size and power, but it’s too rugged for the beginning bodybuilder. Here’s a more appropriate version for the novice.”

Beginner Routine

Bent-knee Situps 1 x 15-25
Squats 3 x 10
Bench Presses 3 x 8-10
Bent-Over Rows 3 x 8-10
Military Presses 3 x 8-10
Barbell Curls 3 x 8-10
Deadlifts 2 x 10
Machine Calf Raises 3 x 15-20
Bent-leg Leg Raises 1 x 15-25

“During the first week of training do only one set of each exercise and rest for two to three minutes between exercises. Do two sets for the second week and increase to three sets for the fourth week. If the reps are easy when you hit the top number in the listed range, add weight to the bar – five to 10 pounds is sufficient. Increase the weight whenever possible, but use correct form at all times without straining. Beginners can make continuous progress for at least three months on this program.”

“If you’re a bodybuilder who works long hours or has limited time to train for some other reason, try the following routine.”

Abbreviated Mass Routine
Squats 5 x 6-8

Bench Presses 5 x 6-8
Wide-Grip Chins
or Pulldowns 5 x 8-10
Behind-the-Neck-Presses 5 x 6-8
Barbell Curls 5 x 6-8
Lying Triceps Extensions 5 x 6-8
Deadlifts 5 x 3-5 (building up to one max set)

“Although this version is somewhat shorter, some people gain faster on fewer exercises – probably because they’re able to recuperate better and they don’t become exhausted from their training.”

- “Rest for two minutes between sets of squats and deadlifts, but for most other exercises keep your rest to no more than 1 1/2 minutes.”

- “Use these programs three days a week with at least a day of rest between workouts. For example, train on Monday, Wednesday and Friday.”

Of course there was more to the article than that, but that sums it up.

What We Know About Successful Bodybuilders


The following statements are true for nearly every successful bodybuilder I’ve ever met.

They are consistent.
Every successful bodybuilder I’ve ever met has been training for an extended period of time. They have
remained consistent for 5, 10, 15 and even 20 years. They rarely miss workouts, or scheduled meals for that matter.

They are strong.
While most of these bodybuilders will tell you, I don’t train for strength, they are inhumanly strong. Pound for pound, most of them give me a run for the money in the strength department. I have never met a weak, successful bodybuilder.

They evolve their training.
Each of these athletes has a very distinctive form of training that suits them, and only them. They have meticulously evolved their training over the years to fit their specific needs and weaknesses.

They embrace the hard
One of the questions I ask most top bodybuilders is, what are your top 3 exercises for mass? 90% of them respond with squats, deadlifts and the bench press. Some prefer front squats over squats, and many prefer incline bench presses over bench presses. Each of these lifts is hard, and is certainly not avoided.

They don’t guess.
When it comes to meal plans, top bodybuilders don’t guess. You don’t hear them say “I think I am eating X amount of calories or Y grams of protein.” They know exactly what goes into their bodies.

They supplement heavily.
I know this sounds like a sales pitch, but it’s the truth. I swear I’m not trying to sell you a thing. While each of these athletes will be the first to tell you that food supplements aren’t magic pills and powders, at least 95% of the bodybuilders I’ve met use 4-10 different supplements a day, or more.

Someone is likely to call BS on this, but I assure you it’s a reality. These guys take every small advantage they can get. If you don’t believe me, go ask a top natural pro yourself.

They eat frequently.
Yes, they eat frequently. I understand that as of late intermittent fasting has become an extremely popular option in the muscle building world. I’m certainly not trying to bash the fasting community by revealing the truth about how these guys eat. It is what it is.

99% of the successful bodybuilders I’ve met eat 5, 6, 7 or 8 times a day. The only bodybuilder I’ve personally met who doesn’t eat this often is Layne Norton. I believe he eats 3-4 times a day.

They are gray.

Gray? Yes, gray. Nearly every top bodybuilder knows that there are few black and white answers in the world of muscle building and nutrition. What works for one guy might not work for another. They understand that most questions have gray answers, not black or white solutions.



Is Female Body Building Exercise Any Harder?

Many women are going into body building exercise programs because they like the challenge of the sport. They all find it equally taxing or equally easy as the men do. Nobody ever said body building exercise is any tougher for women.

Body Building Exercise Means Building of Muscle

Today, women have gone into all the fields than men have conquered and previously thought only their domain. You have women on ships, you have women pilots, women are in the marines and women in the army. You have women football players, you have women cricketers and you have women sharpshooters. Fortunately, wherever women go, they have done well and won accolades.

There is actually nothing special in body building exercise. It is just a program or a gym regime for building up muscles. All human beings have got the same build and the same number of muscles. There is nothing different in a woman or a man other than more developed pectoral muscles in women. Hence, there is nothing really too great about women taking up body building exercise and succeeding at it.

Some people will argue that men build up muscles easier because they are aided by testosterone, which is a muscle-building hormone, while women on the other hand have estrogen. Estrogen is known as a fat-building hormone. This is important only when women stop exercising. At that time women tend to pack weight on much faster than men.

Today, there are many contests where women take part after a competitive body building exercise program. Many are of the opinion that a muscular woman is kind of a put-off. However, this is not true, because the muscles are there anyway. The exercise only builds them up in such a way that the body acquires a V-shape. Now, when the muscles are at rest, man or woman would look the same as ordinary people ? maybe a bit more corpulent, but nothing more than that.

There are quite a few advantages for women. The first is that the women gain enough confidence about their capability to be able to defend themselves in any type of emergency. Secondly, the body building exercise program keeps a good control on weight gain, for which most of the times bodybuilding women actually look sexier.

There are a few disadvantages as well. The main disadvantage is that if the exercise is neglected, there is a fast and massive weight gain that can be very demoralizing. This is why, when you decide to take up such exercises, you will need to follow an ironclad discipline both in exercising and in diet.

How to Make the Best of a Body Building Program

Not everybody who enrolls into a body building program becomes a body builder. This is because it takes a tremendous amount of patience, commitment and discipline in order to succeed. Many take up the challenge of undergoing a body building program just to while their time away, or to look good for a date.

Commitment Should Equal Effort to Succeed in a Body Building Program

Looking good for a date is definitely not the right motivation to go for a body building program. You can get motivated to go for a week, for a month, maybe even a little longer, but this will never be enough for succeeding. In order to succeed, you will need iron determination and long hard hours in the gym. It is by no means fun to enroll in a body building program. Hence, if you are looking for glamour and fun, forget this.

What you get out of the body building program is a lot of mental discipline and body stamina. You learn to persevere and to think of your body as a well-coordinated and oiled machine. You cannot miss a night of exercise; you cannot splurge at your cousin’s wedding. You can forget about doing things on impulse. What you eat counts, what you drink counts, and it counts how much you sleep and when you sleep.

There is a fad among women to enroll for body building programs nowadays. This is not a sporadic happening. In fact, women took to this sport so seriously that today there are global championships held for women as well. Women seem to like the hardships this type of training involves. They like the discipline and they like the results.

In fact, women body builders look sexier in spite of what people may think. Women look great because their body is trained to enhance their natural beauty. However, once women take to a body building program, it should be understood that this is a lifetime commitment. Women being more prone to gain weight will suffer greatly if they leave practicing their workouts.

When you choose your program, ensure that you go to a reputable gym with trainers that know what they are doing. The number of people already enrolled and word-of-mouth recommendations and praise can judge the reputation of a gym. With proper determination, great results can be achieved.

Communicate a Body Building Workout

A common question a good personal trainer will ask a person who is enquiring about a body building workout and getting in shape is, “What are your goals and what are you looking for?” This is a wise question, because there exists different workouts for different goals. The common goals are lowing body fat (emphasis on fat, not weight which is a combo of water and muscle and fat), increased strength, muscle mass gain, developing high levels of definition and striation, and injury rehabilitation.

Communicating the Workout

The key to getting the most out of a body building workout is to emphasize what exactly it is that you are looking for and to communicate that to your trainer as clearly as possible. Saying “getting in shape” is usually not a good response because it will be translated as losing body fat and some strength and core training.

That is a fine translation if that is the goal, but if the goal is to put on 30lbs of muscle to get in shape, then the body building workout that you will undergo will not be translated as such. Always be clear when defining goals. An easy trick to communicate a goal is simply to say “I want to look like celebrity so and so.” This will usually provide a trainer with a visual idea of what your physique goals are.

There is a Science to it

To the untrained eye, a body building workout is random. This is simply not accurate, and the level of inaccuracy in the calling the workout “random” practically reaches the stratosphere. A proper body building workout is a series of logical workouts put together to reach specific goals within a specific period of time.

When the body building workout starts to become illogical, then the goals will not be met. For example, if one is looking for mass, a leg mass exercise program will include leg presses and heavy squats. If one is prescribed heavy reps on a leg extension machine, then the mass goal will never be met, since a leg extension machine is more designed for definition or injury rehab or injury prevention.

The number of body building workouts is practically limitless and sometimes a little experimentation may be required to find what is needed. Actually, all body building programs once started as an experiment, so this is hardly a bad thing.

A Few Tips That Will Ensure You Get the Best Out of Your Body Building Training

All activities have their little tricks whereby you can get some extra from the efforts you are putting in. Body building training is no exception to this rule. Check out these tips when you go to your next body building training program and see if they make any difference for you.

Always have something to drink during and after your workout – this will ensure that your muscles will regain their relaxed position and avoid any possible cramps. Always drink many fluids while exercising and after exercising. This will replenish the fluids you lost through sweating and assist in repairing torn muscle tissue, if any. People usually keep a large jar of some type of juice and continuously drink from it during the workouts. It makes quite a difference to the way your body will adjust to the exercise.

Did you try downing a cup of coffee before your body building training? Try it the next time you go to gym and watch the great feeling you experience. You do not need to have coffee in particular – any product, which has caffeine, will do just as nicely. This will help you two folds, because it burns fat faster and it is a great diuretic.

It is very important that you do not become dehydrated while doing body building training. In order to avoid this, you should consume plenty of water. Do not be caught dead without a water bottle when at gym.

Do not force your body – always listen to what your body says. If you find any exercise inconvenient or painful, do not do it. The body will rebel against positions that may cause it harm. When and if you get pain that is the warning signal of the body saying what you are doing is wrong.

Build your strength gradually – do not hurry up the body building training program at any cost. People who have tried to speed things along met with a lot of trouble in terms of pulled muscles, torn ligaments and tissues. Train your body to get stronger gradually. Rome was not build in one day – neither can you become a body builder overnight.

Always take care that you are in tune with what your body is asking and pay attention to its demands. By taking care of your body while exercising, you will look and feel great.

Choosing the Right Weight Lifting Equipment

Choosing the right weight lifting equipment can often be a frustrating and confusing task, especially considering the multitude of options that is available to choose from in today’s world. However it does not have to be that hard of a process; learning and understanding about weight lifting equipment and the basics of the exercise routines will enable you to make the proper and educated choices in selecting the weight lifting equipment that is right for you.

What Type of Weight Lifting Equipment is Right for you

When you are trying to choose on any type of weight lifting equipment, there are a few factors that you basically must consider in order to be able to select the right pieces of equipment. The basic things which should be considered are issues such as the amount of space you have available for the equipment, the money you are willing to spend, the quality of the equipment you are interested in purchasing, as well as your goals and what type of weight lifting equipment you will need to fulfill these exercise goals.

Some of the most common pieces of this equipment include that of: elliptical trainer, stair climber, treadmill, exercise bike, abdominal exercisers, and the weight bench.

Elliptical trainers allow you to burn more calories than many of the other types of exercise equipment, and they are also low impact machines so they are designed to minimize any impact on the body that could possibly aggravate old injuries or cause new ones for that matter. This lessened impact will mean that there will be less wear and tear on your body, which is always a good thing; you want effects but you not want any type of exercise equipment that is going to overwork you in any way.

As for stair climbers, these offer you a lower cardio workout, and they are available in two basic styles: dependant steppers and independent steppers. The treadmill, on the other hand, is a piece of equipment in which the principle design system includes a belt system where the top of the belt moves to the rear, thus allowing the runner to run an equal and necessarily opposite speed. Some of the benefits of a treadmill are: you can remain at the same location for the entire duration of the run, you can exercise on your treadmill indoors when the weather is not suitable for running outside, you can determine all of the factors from the run such as your heart rate and average speed, and you will have equal ground for the duration of the run.