DIET: A comment about Diet

One of the biggest misunderstandings in muscle building today is the false impression  that you must consume a wonderful mixture of vitamins, nutrients, and protein products in order to build huge  muscles. Muscular building were as easy as taking a supplement, then coaching would be outdated. The point that you cannot “eat your way to a great physique” should be self evident, but ambitious muscle builders nevertheless spend lots of money on products that do little else than enhance the color of their pee. Dull, yes, but true! Diet system in the beginning stages of muscle building is anything but complicated: if you want to get bigger, which is usually the inspiration behind starting a muscle building course, then you should practice hard and eat lots. Pure and simple, eat anything you want, whenever you want; just make sure that you are eating a healthy diet. It provides your muscle building course little good if you eat meals from a weight-loss system that is uneven in respect to any of the macronutrients (for example, body fat, necessary protein, or carbohydrates). Eat the large of your foods in a more or less healthy fashion.  Actually, tip the scale, if at all, in support of carbs meals, since they offer the energy for all your weight-training classes as well as being the primary source of energy of your brain. Given that carbs meals also are wrapped in foods that happen to taste the best (pasta, bread, sugar, fruits, etc.), it’s usually not a pressure to eat adequate amounts of them. If you have performed muscle building to lose fat, in contrast to weight—there is a major distinction—simply decrease what you eat a little bit. I say “slightly” because extreme calorie reduction causes the body to actually slow down its metabolic rate in expectation of a deficiency of meals. This, of course, is unproductive to what you wish to accomplish. The most effective route to fat reduction, then, is to practice extremely to activate muscle growth (the workouts I’ll offer are designed to do just that) and decrease what you eat slightly—say, 500 calories below what would otherwise be necessary to maintain your present body weight. Again, keep what you eat healthy or expected in support of the carbs element, and you will notice a consistent level of fat reduction while at the same time increasing your muscle-mass rate. The mixture of these two factors will create a impressive difference in the appearance of your body and make a base of health and energy that will be all but impassable throughout your life.

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Anatomy and Exercises

When you are choosing workouts to perform for specific muscle tissue, it’s a definite resource to know the features of the muscle components you want to include. The table below is a brief record to assist you in the evaluation and process. This record is of course imperfect, but it should provide your reasons as a starter because you will be focusing completely on these muscle tissue in order to build muscle huge. Use it as your platform from which you can are experts on minimal bodyparts when you reach a more innovative muscle state.

Muscle Structures, Exercises and Functions.

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The Basics of Getting Leaner

The easiest and quickest way

to improve looks is to burn fat. If you want your body to look tighter, burn calories. If you want your muscles to appear bigger, burn calories. No matter how strong and big muscles one possesses, he or she won't look impressive, if the person's body is covered by a thick layer of fat. So anyone, who is trying to sculpt his or hers own body in order to look better, must know at least the basics of getting leaner.

Losing weight is simple. Unfortunately, it has been complicated with all the equipment on TV commercials. All the do-this-and-that-and-you-will-have-a-perfect-body-in-no-time commercials must not be taken seriously. There are no magic-tools in burning fat!

Burning those extra calories is most of all mathematics. Your daily calorie in-take must be smaller than the amount of calories consumed per day. Professional bodybuilders and fitness models calculate their calorie in-take carefully, so that they can lose weight as much as they want to.

7000 kcal equals one kilo. This means that if a person's daily calorie consuming is 1000 kcal higher than his or hers calorie in-take, the person will end up losing one kilo per week.

Now, the before mentioned example is not for people who are trying to lose weight permanently, because it is too short a time to lose so much weight. To lose one kilo of fat per week is a high speed for the professionals too, and most of them take more time to burn fat so that they don't run out of time before competition.

In addition there is one remarkable thing to remember: the less you burn fat per week, the better it is for your muscle mass, too.

There are a few complex things in losing weight that must be taken into consideration. Firstly, while losing weight, it is also possible to lose some muscles in the process. Secondly, especially for amateurs it is very difficult to find the motivation  to get shredded.

And thirdly, there are many foods that are healthy, but they might also destroy diets.

LOSING FAT, WHILE MAINTAINING MUSCLES

So let's tackle the first complex issue, how to lose weight, but maintain the hard-earned muscle mass? The easiest way to do that is to monitor your diet very carefully. All the candies, pizzas, ice-creams, donuts and other high-in-sugar products must not be eaten while trying to lose weight.

Only the essential fats, such as the fats coming from oils, can be included to diet. The meals should be consisted of foods that are high in protein and carbohydrate and low in fat. Another thing to remember is that one should not skip meals in order to eat less.

It is better to eat frequently, so that over-eating can be avoided. That is nutritional part in a nutshell. To gather more information on nutrition it is highly recommendable to read articles on eating.

The training part, on the other hand, can be very surprising, because the quickest way to burn calories is not the best one. To illustrate my point, let's take the long-distance runners. Admittedly they are low in fat, but they don't have any muscles either.

That is why calories must not be burnt by running. The best way to burn calories is, oddly enough, walking. Many bodybuilders have adopted walking as their best method to lose fat. Some take a brisk walk on an empty stomach in the morning, while the others do it after their weight training session.

It does not matter, as long as you just do it!

Some gym-goers have a specific body part that they are trying to improve. Usually this is the stomach area. These gym-goers go and perform a couple of sets of sit-ups every day, but their bodies show no signs of getting improvement.

There is one thing that they should know: there is no such thing as targeted fat-reduction. If a person wants to have, for instance, a tight waistline, a few sets of sit-ups won't do the trick. His or hers body fat percentage must be very low (women 14-20 % fat, men 8-13 % fat), which means that cardiovascular exercises must be added to training program.

THE MOTIVATION

The second difficult task is to find the motivation for losing weight. This is something that separates the wheat from the chaff. The lack of motivation can also be hampered by the lack of knowledge, some people just go and train every day without any gains.

Of course, that can be very frustrating, which is why it is important to gather as much of information on bodybuilding as possible. Reading articles and books on bodybuilding is not for nothing!

Getting shredded is not usually fun. The person must day after day break that comfort-zone and monitor his or hers diet very carefully in order to get results. But it is worth doing it. With proper training methods, strict diet and rigid attitude the results will come in due course.

It is also important to stay focused, a common mistake is to lose patience at some point of training program.

The best way to stay focused is to think about your goals. Why are you trying to lose weight? Why do you want to get leaner? Sometimes it is good to think about these questions for a while so as not to lose concentration. After all, motivation is the basis for everything in bodybuilding.

HEALTHY, YET FATTENING FOODS

This is the most essential part in getting lean. The saying `You are what you eat` applies greatly to bodybuilding. It is common knowledge that for instance all donuts and sodas are not to be eaten while trying to lose some fat.

But there are many rather surprising foods that ought to be left alone, and what is worst they are usually considered perfect for people who are trying to get shape.

In this article I will concentrate on the foods that are regarded as dieters best friends, when they actually are the worst enemies. Worst, because they are not known to destroy diets. For instance, bananas, orange juices, pastas, white bread and grapes all are to be avoided while dieting.

The before mentioned foods are just examples, there are many, many other foods too that ought to be avoided, too.

Okay, so what about the vitamins that people get from orange juice? Should they just stick to their diets and not eat them? The answer is no. It is better to eat a whole orange and drink a glass of water than to drink a glass of orange juice, this will get the much-needed vitamins and, in addition, it will make the person feel fuller.

From dieter's point of view, the worst solution would be to eat a couple of white breads and to drink a glass of orange juice, it does not sound a risky business, but it is.

The easiest way to exclude those healthy, yet fattening foods from your diet is by simply reading the trade description at the food store.

THE LITTLE THINGS THAT MATTER

Losing weight can be divided into three parts: training, nutrition and motivation. All these are equal, and one needs to pay attention to all three parts. Training resulting into successful fat-loss is due to taking all the little things seriously.

So, don't skip work-outs. Take the stairs instead of the elevator. Monitor your diet carefully. And in conclusion, motivate yourself, set goals and do your utmost to reach them!


About The Author:

Hans Hauiskaanto is a freelance journalist from Finland with wide range of experience in writing on sports. He possesses keen knowledge of the attributes of compelling stories, good writing, talent and creativity. His articles have appeared in various magazines, in addition he has gained experience in hosting shows too.

References:

http://bodybuilding.com/

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8 Proven Strategies For Maximum Muscle Gains

There is so much conflicting information out there when it comes to the subject of building muscle, and sometimes it can be very difficult to know where to begin. If youre an average beginner looking for some basic guidelines to follow in the gym, the following 8 points will begin you off on the right track.

1) Train With Weights and Focus On Compound, Free Weight Movements. 

If you desire to make solid, noteworthy gains in muscle size and strength, you absolutely must train with free weights and focus on basic, compound exercises. A compound exercise is any raise that stimulates more than one muscle group at a time. Examples of these lifts are the squat, deadlift, bench press, chin up, barbell row, overhead press, dip and lunge. Compound movements let you to handle the most weight and will stimulate the greatest amount of sum muscle fibers. 

2) Be Prepared To Train Hard. 

One of the biggest factors that separates those who create modest gains from those who make serious gains is their level of training intensity. In order to stimulate your muscle fibers to their utmost potential, you must be willing to take all set you perform in the gym to the point of muscular failure. 

Muscular Failure: The point at which no further repetitions can be completed using proper form. 

Sub-maximal training intensity will leave you with sub-maximal results, plain and easy. 

3) Track Your Progress In The Gym From Week To Week. 

Our bodies construct muscle because of an adaptive response to the environment. When you go to the gym, you fracture down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to guard against any possible future threat. Therefore, in order to make continual gains in muscle size and strength, you must always focus on progressing in the gym from week to week. This could mean performing 1 or 2 more reps for each exercise or adding more weight to the bar. Keep a detailed training log to track your progress as your strength increases over time. 

4) Avoid Overtraining. 

Overtraining is your number one enemy when it comes to building muscle size and strength. When most people start a workout program, they are stuck with the misguided notion that more is better. They naturally assume that the more time they spend in the gym, the better results they will accomplish. When it comes to building muscle, nothing could be farther from the truth! If you spend too much time in the gym, you will actually take yourself farther away from your goals rather than closer to them. Remember, your muscles do not grow in the gym; they grow out of the gym, while you are resting and eating. Recovery is absolutely vital to the muscle growth process. If you dont provide your body with the proper recovery time in between workouts, your muscles will never have a chance to grow. 

5) Eat More Frequently. 

The main place where most people fail miserably on their muscle-building mission is upon the all-too important task of proper nutrition. Training with weights is only half of the equation! You crack down your muscle fibers in the gym, but if you dont provide your body with the proper nutrients at the proper times, the muscle growth process will be next to impossible. You should be eating anywhere from 5-7 meals per day, spaced all 2-3 hours in order to save your body in an anabolic, muscle-building state at all times. Each meal should consist of high quality protein and complex carbohydrates. 

6) Increase Your Protein Intake. 

Of the 3 major nutrients (protein, carbohydrates and fats) protein is without a doubt the most important for those who are looking to profit muscle size and strength. Protein is found in literally all single one of the 30 trillion cells that your body is made up of and its main role is to construct and fix body tissues. Without sufficient protein intake, it will be physically impossible for your body to synthesize a significant amount of thin muscle mass. If your body were a home, think of protein as the bricks. A general guideline is to consume 1-1.5 grams of protein per pound of body weight each day from high quality sources such as fish, poultry, eggs, beef, milk, peanut butter and cottage cheese. 

7) Increase Your Water Intake. 

If you want a easy, simple and highly effective way to maximize your muscle gains, drinking more water is it. Water plays so many vital roles in the body and its importance cannot be overstated. In fact, your muscles alone are made up of 70% water! Not only will drinking more water cause your muscles to appear fuller and more vascular, but it will also increase your strength as well. Research has shown that merely a 3-4% slip in your bodys water levels can impact muscle contractions by 10-20%! Aim to consume 0.6 ounces for all pound of bodyweight each day for optimal gains. 

8) Be Consistent! 

Consistency is anything. Those who make the greatest gains in muscular size and strength are the ones who are able to implement the proper techniques upon a highly consistent basis. Simply knowing is not enough, you must apply! 

Building muscle is a result of the cumulative effect of small steps. Sure, performing 1 extra rep upon your bench press will not make a huge difference to your overall results, and neither will absorbing a single meal. However, over the long haul, every of those extra reps you perform and every of those small meals you consume will decide your overall success. If you work hard and complete every of your muscle-building tasks in a consistent fashion, every of those individual steps will equate to massive gains in overall size and strength.

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High Intensity Training (HIT)

High Intensity Training (HIT) is a form of strength training popularized in the 1970s by Arthur Jones, the founder of Nautilus. The training focuses on performing quality weight training repetitions to the point of momentary muscular failure. The training takes into account the number of repetitions, the amount of weight, and the amount of time the muscle is exposed to tension in order to maximize the amount of muscle fiber recruitment. (wikepidia)

Similarly it  is a form of progressive resistance exercise characterized by a high level of effort and relatively brief and infrequent workouts, as opposed to typical training methods involving low to moderate levels of effort and longer, more frequent workouts. Nautilus inventor Arthur Jones helped define and popularize high intensity training in the 1970’s, often summarizing the general philosophy as “…train harder, but train briefer” or “…train harder, but train less often”.

How Does High-Intensity Interval Training Work?

The most recent research shows that alternating relatively short bursts of intense exercise with periods of rest can deliver many of the health and fitness benefits you get from doing hours of conventional exercise – even if done only a total of a few minutes each week.

You don't need a gym to perform high-intensity interval exercises. They can be performed with virtually any type of exercise -- with or without equipment. You can just as easily do interval training by walking or running outdoors as you can using a recumbent bike or an elliptical machine.

While it's theoretically possible to reap valuable results with as little as three minutes once a week, it might be more beneficial doing them two or three times a week for a total of 4-6 minutes of intense exertion, especially if you are not doing strength training.

You do not need to do them more often than that however. In fact, doing it more frequently than two or three times a week can be counterproductive, as your body needs to recover between sessions. The key to making interval training work is, in a word, intensity.

General Guidelines for High Intensity Training

The following are general guidelines for high intensity training. Keep in mind the specific volume and frequency of training and exercise selection should be modified to suit the individual, based on level of conditioning, response to exercise, and goals.

1. Training Frequency: Beginners should perform no more than three workouts per week on non-consecutive days. Advanced trainees should work out less frequently, not more.
2. Training Volume: Perform between two and twelve exercises addressing all major muscle groups. If a higher number is performed, limit the total number of compound movements to no more than half.
3. Number of Sets: Perform only one set per exercise.
4. Number of Repetitions: A wide range of repetitions can be effective.
5. Progression: Increase the resistance used during an exercise by approximately 5 percent whenever you are able to complete the highest number of your repetition range in strict form.
6. Repetition Speed: Move slowly enough to maintain strict control over the movement and to be able to reverse direction smoothly. Avoid fast, jerky movements.
7. Range of Motion: Use a full range of joint movement.

HIT ROUTINE:

Exercise/ Routine #1	# of Sets	# of Reps
Squat/Leg press or Deadlifts	1 set	10-12 reps
Pullover	1 set	8-10 reps
Overhead Press	1 set	8-10 reps
Row (Machine or Dumbbell)	1 set	8-10 reps
Bench Press	1 set	8-10 reps
Biceps Curl	1 set	8-10 reps
Triceps Extension	1 set	8-10 reps
Regular Chin-up	1 set	8-10 reps
Parallel Dip	1 set	8-10 reps
Calf Raise	1 set	12-15 reps
Abdominal Crunches	1 set	30-50 reps

Exercise/ Routine #2	# of Sets	# of Reps
Full Squats	1 set	15-20 reps
Pullovers	1 set	10 reps
Standing Overhead Presses	1 set	10 reps
Chins	1 set	10 reps
Dips	1 set	12 reps
Barbell Curls	1 set	10 reps
Shrugs	1 set	15 reps
Stiff-Legged Deadlifts	1 set	15 reps

Exercise/ Routine #3	# of Sets	# of Reps
DAY ONE
Deadlift	1 set	10-12 reps
Leg Press	1 set	10-12 reps
Overhead Press	1 set	8-10 reps
Shrug	1 set	8-10 reps
Close Grip Pulldown	1 set	8-10 reps
Standing Calf Raise	1 set	10-15 reps
Reverse Curls	1 set	8-10 reps
Abdominal Crunches	1 set	30-50 reps
DAY TWO
Squat	1 set	10-12 reps
Bench Press	1 set	8-10 reps
Rowing Movement	1 set	8-10 reps
Dumbbell Overhead Press	1 set	8-10 reps
Triceps Pressdowns	1 set	8-10 reps
Standing Calf Raise	1 set	10-15 reps
Reverse Curls	1 set	8-10 reps
Abdominal Crunches	1 set	30-50 reps

Exercise/ Routine #4	# of Sets	# of Reps
One-Repetition Chin-Up (30 seconds up, 30 seconds down) immediately followed by:
Biceps Curl	1 set	8-10 reps
One-Repetition Dip (30 up, 30 down) immediately followed by
Triceps Extensions	1 set	8-10 reps
Leg Press	1 set	10-12 reps
Stiff-Legged Deadlift	1 set	10-12 reps
Calf Raise	1 set	10-15 reps
Lateral Raise With Dumbbells	1 set	8-10 reps
Press Behind Neck	1 set	8-10 reps
Bent-Over Row	1 set	8-10 reps
Bench Press	1 set	8-10 reps
Ab Crunch	1 set	30-50 reps

Exercise/ Routine #5	# of Sets	# of Reps
Shoulder Presses	1 set	10 reps
Crunches	1 set	10 reps
Standing Calf Raises	1 set	10 reps
Barbell Curls	1 set	10 reps
Bench Presses	1 set	10 reps
Lying Leg Raises	1 set	10 reps
Bent Over Rows	1 set	10 reps
Seated Calf Raises	1 set	10 reps
Squats	1 set	10 reps
Reverse Crunches	1 set	10 reps
Straight Arm Pullovers	1 set	10 reps
French Presses	1 set	10 reps
Deadlifts	1 set	10 reps
Upright Rows	1 set	10 reps
Crunches	1 set	10 reps
Wrist Curls	1 set	10 reps

Exercise/ Routine #6	# of Sets	# of Reps
Standing Calf Raises	1 set	10 reps
Presses Behind Neck	1 set	10 reps
Lying Leg Raises	1 set	10 reps
Bench Presses	1 set	10 reps
Wide Grip Pulldowns	1 set	10 reps
Barbell Curls	1 set	10 reps
Donkey Calf Raises	1 set	10 reps
Lateral Raises	1 set	10 reps
Crunches	1 set	10 reps
Dips	1 set	10 reps
Narrow Pulldowns	1 set	10 reps
Squats	1 set	10 reps
Seated Calf Raises	1 set	10 reps
Dumbbell Presses	1 set	10 reps
Twists	1 set	10 reps
Leg Curls	1 set	10 reps
Deadlifts	1 set	10 reps

Exercise/ Routine #7	# of Sets	# of Reps
Seated Dumbbell Presses	1 set	8-10 reps
Concentration Curls	1 set	8-10 reps
Donkey Calf Raises	1 set	8-10 reps
Crunches	1 set	8-10 reps
Hyperextensions	1 set	8-10 reps
Reverse Curls	1 set	8-10 reps
Squats	1 set	8-10 reps
Straight Arm Pullovers	1 set	8-10 reps
Wide Grip Pulldowns	1 set	8-10 reps
Wrist Curls	1 set	8-10 reps
Standing Calf Raises	1 set	8-10 reps
Twists	1 set	8-10 reps
Upright Rows	1 set	8-10 reps
Flat Dumbbell Flyes	1 set	8-10 reps
Sissy Squats	1 set	8-10 reps
Chinups	1 set	8-10 reps
Crunches	1 set	8-10 reps
Neck Strap Raises	1 set	8-10 reps
Barbell Incline Presses	1 set	8-10 reps
Lateral Raises	1 set	8-10 reps
Wrist Curls	1 set	8-10 reps
Leg Curls	1 set	8-10 reps
Dumbbell Extensions	1 set	8-10 reps
Seated Calf Raises	1 set	8-10 reps

Exercise/ Routine #8	# of Sets	# of Reps
DAY ONE
Barbell Squats	2 sets	15 reps
StiffLeg Deads	1 set	15 reps
Hammer Behind the Neck Press	1 set	12 reps
Nautilus Seated Dips	1 set	12 reps
Nautilus Pull Over	1 set	10 reps
Barbell Shrug	1 set	12 reps
Thick Bar Curls	1 set	8 reps
Abs	1 set	10-15 reps
DAY TWO
Trap Bar Deads	2 sets	8-12 reps
Leg Press	1 set	12 reps
Bench Press	4 sets	5 reps
Nautilus Row	1 set	12 reps
Standing DB Press	1 set	10 reps
DB Bicep Curl	1 set	10 reps
Abs	1 set	10-15 reps

Exercise/ Routine #9	# of Sets	# of Reps
Leg Press	1 set	15 reps
Leg Ext	1 set	15 reps
Leg Curl	1 set	15 reps
Hip Abduction	1 set	15 reps
Bench Press	1 set	15 reps
DB Incline Press	1 set	15 reps
Low Row	1 set	15 reps
Lat Pulldown	1 set	15 reps
Military Press	1 set	15 reps
Lateral Raise	1 set	15 reps
DB Curl	1 set	15 reps
Tri Pushdown	1 set	15 reps
Abs	1 set	15 reps

Exercise/ Routine #10	# of Sets	# of Reps
Barbell Squat	1 set	20 reps
Stiff-Leg Deadlift	1 set	15 reps
Overhead Barbell Press	1 set	12 reps
Barbell Row	1 set	12 reps
Pushups	1 set	To Failure
Chins	1 set	To Failure
Pushups	1 set	To Failure
Barbell Curl	1 set	12 reps
Situps	1 set	12 reps

Exercise/ Routine #11	# of Sets	# of Reps
Leg Press	1 set	15-20 reps
Leg Curl	1 set	10-15 reps
Leg Press	1 set	12-15 reps
Leg Extension	1 set	10-15 reps
Leg Press	1 set	10-12 reps
Dip	1 set	8-12 reps
Tricep Extension	1 set	8-12 reps
Negative-only Dip	1 set	6-10 reps
Chin	1 set	8-12 reps
Bicep Curl	1 set	8-12 reps
Negative-only Chin	1 set	6-10 reps

Exercise/ Routine #12	# of Sets	# of Reps
Full Squats	1 set	15-20 reps
Pullovers	1 set	10 reps
Standing Overhead Presses	1 set	10 reps
Chins	1 set	10 reps
Dips	1 set	12 reps
Barbell Curls	1 set	10 reps
Shrugs	1 set	15 reps
Stiff-Legged Deadlifts	1 set	15 reps

Exercise/ Routine #13	# of Sets	# of Reps
MONDAY/THURSDAY
Leg Press	2 set	8 reps
Dip	2 set	6-8 reps
Shrug	2 set	8 reps
Overhead Press	2 set	8 reps

Exercise/ Routine #14	# of Sets	# of Reps
Squat	1 set	15-20 reps
Calve Raise	1 set	15-20 reps
Pullover Machine	1 set	6-10 reps
Incline DB Press	1 set	6-10 reps
T-Bar Rows	1 set	6-10 reps
BB Behind Neck Pr.	1 set	6-10 reps
BB Curl	1 set	6-10 reps
Lying Tri Ext.	1 set	6-10 reps
V-up (Lower Abs)	1 set	15-20 reps
Crunch (Upper Abs)	1 set	15-20 reps

Exercise/ Routine #15	# of Sets	# of Reps
Leg Press	1 set	15 reps
Push Ups	1 set	To Failure
Pull Ups	1 set	To Failure
Leg Press	1 set	15 reps
Push Ups	1 set	To Failure
Chin Ups	1 set	To Failure
Leg Press	1 set	15 reps
Push Ups	1 set	15 reps
Pull Ups	1 set	To Failure

Exercise/ Routine #16	# of Sets	# of Reps
Leg Press (Immediately followed by)	1 set	13 reps
Leg Extentsion (Immediately followed by)	1 set	13 reps
Squat	1 set	13 reps
Leg Curl (Immediately followed by)	1 set	13 reps
Stiff-Legged Deadlift	1 set	13 reps
Side Lateral Raise	1 set	13 reps
Overhead Press	1 set	13 reps
Cable Row	1 set	13 reps
Bench Press	1 set	13 reps
Bicep Curl 21s (Immediately followed by)	1 set	13 reps
Negative Chin Up	1 set	13 reps
Tricep Extension 21s (Immediately followed by)	1 set	13 reps
Negative Dip	1 set	13 reps

Exercise/ Routine #17	# of Sets	# of Reps
Leg Press (Immediately followed by)	1 set	13 reps
Leg Extentsion (Immediately followed by)	1 set	13 reps
Squat	1 set	13 reps
Leg Curl (Immediately followed by)	1 set	13 reps
Stiff-Legged Deadlift	1 set	13 reps
Side Lateral Raise	1 set	13 reps
Overhead Press	1 set	13 reps
Cable Row	1 set	13 reps
Bench Press	1 set	13 reps
Bicep Curl 21s (Immediately followed by)	1 set	13 reps
Negative Chin Up	1 set	13 reps
Tricep Extension 21s (Immediately followed by)	1 set	13 reps
Negative Dip	1 set	13 reps

Exercise/ Routine #18	# of Sets	# of Reps
Barbell Squat	1 set	20 reps
Stiff-Leg Deadlift	1 set	15 reps
Overhead Barbell Press	1 set	12 reps
Barbell Row	1 set	12 reps
Pushups	1 set	To Failure
Chins	1 set	To Failure
Pushups	1 set	To Failure
Barbell Curl	1 set	12 reps
Situps	1 set	12 reps

Exercise/ Routine #19	# of Sets	# of Reps
Leg Press	1 set	16-17 reps
Dips	1 set	10-11 reps
Chins	1 set	8-9 reps
Leg Press	1 set	8-9 reps
Dips	1 set	8-10 reps
Chins	1 set	5-7 reps
Leg Press	1 set	8-9 reps
Dips	1 set	4-5 reps
Chins	1 set	4-5 reps

Exercise/ Routine #20	# of Sets	# of Reps
Deadlifts	1 set	10-12 reps
Leg Extensions	1 set	10-12 reps
Leg Curls	1 set	10-12 reps
Calf Raise	1 set	12-15 reps
Bent Over Row	1 set	8-10 reps
Bench Press	1 set	8-10 reps
Lateral Raise	1 set	8-10 reps
30/30 Chin Immediately followed by	1 set	1 rep
Barbell Curl	1 set	8-10 reps
30/30 Dip Immediately followed by	1 set	1 rep
Tricep Extensions	1 set	8-10 reps
Wrist Flexion	1 set	8-10 reps
Wrist Extensions	1 set	8-10 reps
Crunches	1 set	8-10 reps

Exercise/ Routine #21	# of Sets	# of Reps
Deadlifts	1 set	10-12 reps
Bench Press	1 set	8-10 reps
Bent Row	1 set	8-10 reps
Shoulder Press	1 set	8-10 reps
Bicep Curl	1 set	8-10 reps
Pinch Grip	1 set	8-10 reps

Exercise/ Routine #22	# of Sets	# of Reps
Bench Press	1 set	10-12 reps
Dips	1 set	8-10 reps
Close Grip Bench	1 set	8-10 reps
Alt Incl. Curl	1 set	8-10 reps
Chin Ups	1 set	8-10 reps
Rows	1 set	8-10 reps
Shrugs	1 set	8-10 reps
Stiff Leg Deadlift	1 set	10-12 reps
Squats	1 set	10-12 reps
Calf Raises	1 set	12-15 reps

More HIT sample routine at http://bodybuilding.com/

References:

http://wikipedia.org/

http://baye.com/

http://fitness.mercola.com/

http://bodybuilding.com

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Body Building Training Principles

The big majority of people who take up exercising with weights desire to increase their gift degree of muscle size. Unfortunately, enthusiasm can be the bodybuilders worst enemy. Caught up in the throes of weight training, the aspiring trainee trains all day, performs as many sets as can be tolerated, and then wonders why progress, if it comes at all, does so at an unbelievably slow pace. While muscle growth is a slow process at the best of times, it doesnt have to be excessively slow, providing that you train properly. In fact, if you train exactly as Ive outlined in this book, youll be amazed at the transformation in your physique in just a matter of weeks. The reason is that weight training is powerful medicine that forces your body into a virtually instant

response. The harder you train, the faster your body overcompensates in the form of additional muscle mass, but also, the harder you train, the more rest and recuperation your body requires to bring about the physiological renovations in your physique. Therefore, your initial program will be based on a three-day-per-week training schedule, which also happens to be among the summit result-producing methods of bodybuilding. The legendary Steve Reeves utilized this method exclusively in building his amazing

physique. Mike Mentzer, perhaps the greatest and most massively developed bodybuilder of all time, utilized a three-daya- week routine right up until the day he won the 1976 Mr. America title. In short, the three-day-per-week system works extremely well for beginners and is responsible for putting more muscle on more beginners than any other system of training in the world. Again, once you hit the intermediate stage, you will have to back off on the frequency a bit in order to permit your body ample time to fabricate the gains that your workouts have stimulated. Here are a few easy rules to follow that will help ensure your success.

1. Do not train more than three days a week.

2. Concentrate upon each exercise you do; try to build a mind-to-muscle link, whereby you are keenly aware of your muscles contracting against the resistance. Dont just begin a set with the idea of simply getting the weight to the summit using any means possible.

3. Dont cheat upon an exercise. Dont utilize body swing or momentum to complete a contraction, no matter

how difficult the exercise may become. Cheating increases momentum, which, in turn, diminishes muscular involvement in the exercise and, hence, reduces the exercises productivity. Your goal is to involve as many muscle fibers as possible.

4. Your training days will be Monday, Wednesday, and Friday. Try not to engage in all too strenuous on

your off days, as this would cut into your recovery ability, which should be utilized only to overcome the exhaustive effects of the weight-training workout. Performing other activities retards progress. If you miss a training day, dont panic and dont perform two workouts back-to-back thinking you can create up for it. Let it gothe extra recovery wont hurt your progress in the least and might actually help it along.

5. Perform each movement slowly and under control to ensure that the muscle group you are training is doing every of the required work and that momentum is not involved. Remember this rule of thumb regarding velocity: Lift the weight in two seconds, maintain it at the summit for another two seconds, and then lower it in four seconds back to the starting position.

Similarly  if you lift the same weight for the same reps on the same exercise as you did the previous week, why should your body increase its muscle mass? Obviously, it shouldn't...

Most of All Training, Nutrition and Rest and Recovery are more important than your training itself.

References

John Little (Beginning Body Building)

http://bodybuilding.com/

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Exercise Meaning

Barbell Curls (Close Grip): 

First, choose a standard straight barbell, or an EZ-Curl barbell. The EZ-Curl bar will alleviate some strain on the wrists which may accompany this exercise. Stand with your feet about shoulder width apart and your knees slightly bent, holding the bar with a palms under grip.

In a controlled manner, curl the barbell up to shoulder height. Keep your elbows stainary near your sides. Hold the bar at the top for about half a second and then lower it slowly. Repeart the curl for eight to ten repetitions. As long as it does not hurt your wrists, keep at it.

There are several ways to hold a barbell. A wide grup that puts more work on the inner biceps head; a standard shoulder width grip that everybody usually does; and a narrower grip that work your biceps more, and also your brachialis and brachioradialis. The brachialis muscle lies just below the biceps and aids in just about any elbow flexion movements (like curls). When it is well developed, it will add to your arm size and shape.

Barbell Curls (Standing):

Stand erect with a shoulder-width grip on the barbell and your palms facing front. Your arms should be fully extended so that the barbell is directly in front of your thighs. Now slowly lift, or curl, the barbell up to shoulder height, solely using the muscles of the upper arm by bending the elbows. From this fully contracted position, slowly lower the resistance back to the fully extended (or starting) position. Repeat for the required number of repetitions, and then rest briefly before performing your next exercise. Remember to let only the upper arms do the work during this movement. Fight the tendency to let additional muscle groups come into play by swinging the body or shrugging the shoulders to add momentum to the movement.

Barbell Shrug:

Stand erect with your feet approx shoulder width and you spine in its neutral (slightly arched) position. Look directly forward, keeping your shoulders back and your chest out. Grasp a barbell overhand with your hands slightly wider than shoulder width, arms extended so that the bar rests against your thighs. Inhale and raise your shoulders as high as possible, exhaling as you reach the top. Don't bend your elbows as you raise your shoulders.

After reaching the uppermost position, hold for 1-2 seconds to maximize the contraction before dropping your shoulders under control to the start position. Be sure to maintain good posture as you exucute the shrug: Keep your shoulders back as much as possible and your chest out as you raise your shoulders.

Bench Crunch:

Lie on the floor on your back, with your feet up on a bench or against a wall for support. (Hands are usually placed at the temples, but placing them on your hips helps make the exercise easier). Lift your head and shoulders up toward your knees while flexing your abs hard and crunching them. Keep your body stationary from the waist down. This exercise works the upper abs.

Bench Presses (Barbell):

Lie flat on a bench with your feet flat on the floor. Grip a barbell slightly wider than shoulder width. Lift the bar off the rack and extend your arms fully above your chest. Lower the bar slowly until it touches you mid-chest. Press the bar back to the starting point. Remember to inhale while lowering the bar and exhale while pressing the bar up.

Remember, keep your feet on the floor. Do not arch your back. Lower the bar slowly so it does not bounce off your chest. Always train with a partner or spotter in case you get caught with too heavy a weight. Beginner bodybuilders should do 1 or 2 sets, 8 to 10 reps. Advanced bodybuilders can do more.

Cable Rows (One Arm) with a Twist:

Use the lower cable attachment. Place your left foot straight forward and your right foot back 2-3 feet at approxiamately a 45 degree angle to your left foot. Place your left hand on your left knee. Grasp the lower cable handle with your right hand. Extend your arm completely.Your palm should be facing downward.

Now, pull the weight into your midsection as far as you can. You should end up just above your hipbone. Here is the twist - as you ull the weight into your waist, twist your hand so that your palm is facing upward at the completion of the rep. Lower the weight slowly, resisting as the handle returns to the start.

Calf Raise (Standing):

Stand on a calf-raise machine with your shoulders under the pads. Place the balls of your feet on the foot platform so that your heels are free to move through a full range of motion. Keep your toes pointed straight or slightly out to the sides. Straighten your legs completely and extend your body so that you feet, hips and shoulders are in alignment.

Lower your heels at a moderate speed until you feel a strong stretch in your Achilles tendon and calf muscles. As you reach the bottom position, inhale slightly more than usual and hold your breath as you push off vigorously to rise as high as possible. Hold the top position for up to two seconds to ensure maximum muscle contraction. Relax slightly, lower your heels under control and exhale.

Don't pause in the bottom position unless you are trying to increase your ankle flexibility. Don't bend your knees. Don't bounce in the bottom position.

Calf Raise (Hack Machine):

Adjust the shoulder pads on the hack machine to allow you to stand straight facing into the machine. Place the balls of your feet on the upper edge of the foor plate, approxiamately shoulder width apart. Lower your heels to full extension, stretching out your calves completely. Press the weight back up by contracting the calves as hard as possible. Flex hard and feel the muscle 'bite'. Lower the weight down to full extension and repeat.

Calf Raise (Leg Press):

Sit in an incline leg press machine with your glutes and lower back in firm contact with the seat pads. Place the balls of your feet a comfortable width apart at the bottom edge of the resistance platform so that your heels are free to move. Keep your toes pointed straight or slightlt out. Your legs should be straight of very slightly bent but never locked. Grip the machines side handles to stabilize your upper body after your release the platform. Inhale and hold your breath as you extend your feet at a slow to moderate rate of speed through an approxiamate 30-45 degree range of motion. Hold the fully extended position for 1-2 secondsw to maximize the contraction. Exhale as your return under control till you feel a slight stretch in your calves. Pause momentarily and then repeat. To prevent your feet from slipping, wear shoes with good traction and be sure the surface of the resistance platform is not slippery. The balls of your feet should stay in firm contact at all times.

Clean & Jerk:

Stand over a barbell so that your heels are directly under it, feet shoulder width apart. Bend at your knees and waist to reach down and grasp it with an overhand grip, hands slightly wider than shoulder width apart. Keep your back arched as you push down through your heels to begin pulling the bar up. As the bar passes your torso, elevate your traps and bend your wrists back and move your elbows forward. Then press the bar explosively overhead to full extension, pushing off the balls of your feet so that your heels come off the floor slightly. Reverse the movement and repeat.

Crunches:

Your target zone is the Upper Abdominals. Lie on the floor – you can put your lower legs up on a bench if you prefer – with your knees bent and pointing to the ceiling. This position ensures that your lower back is flat against the floor. Place your hands behind your head and curl your upper torso forward, bringing your rib cage toward your pelvis until you feel a contraction in your abs. Pause for the contraction and slowly return to the starting position. Exhale on the contraction – this breathing advice applies to all abdominal exercises.

Curls: Reverse Preacher Curls:

Take a shoulder width overhand grip on a five foot straight bar. Lean over a preacher bench with the top edge of the pad under your armpits and your upper arms hanging down along the pad and slowly straighten your arms. Use forearm and upper arm strength to move the barbell in an arc from the starting position up to a point just beneath your chin. Lower it back to the starting position in a count of four. Inhale as you lower the weight and exhale as you raise it. This exercise helps to stress the forearm supinators, brachialis and biceps.

Curls: Seated Dumbell Curls:

The basic purpose of the seated dumbell curl is to build size and mass in the biceps muscles. Sit on a bench with a back support, arms extended down and a dumbell in each hand. Start with your palms facing inward. Curl one arm (either one) towards your shoulder in an arc. While you are curling upward, your palm should twist so that it first faces out and then faces you at completion of the curl. During the motion, keep your upper arm and body as motionless as possible. There will be some movement, but avoid swinging the dumbell up. Make the biceps work. Lower the weight slowly and repeat the movement with the other arm.

Deadlifts:

Deadlifts, when performed correctly are an incredible overall power exercise that involve more muscles than any other exercise you will come across. They also directly strengthen the lower back muscles .Train with control and form. Too much weight and improper form while performing the deadlift can cause the muscles in the lower back to shorten quickly, causing the ligaments to loosen and the muscles to take on 100% of the weight. This can result in severe pain and muscle spasm.

Keep your back flat and straight, your head up and start the lift with your legs and glutes driving the bar up. Use your arms as hooks to hold the bar - do not lift with them. Exhale as you ascend with the weight. Keep your knees over your toes when you bend to grip the bar. Keep the bar as close to your body as possible throughout the lift for maximum strength.

Deadlifts: Romanian Style:

This is a power tool of the Olympic weightlifters. It is the drill for huge hamstrings. Start by locking out a conventional deadlift with a lightweight. Use the 'clean', double overhand, palms toward the body, grip. Do not use a belt. Stand upright with a barbell in your hands and your body weight centered on your heels. Look up and inhale so you are staring at the ceiling. Arch your back tightly and slowly force your glutes as far back as possible. We lower the weight by pushing the butt back, not (as in stiff leg deadlifting) by standing erect and bending forward to lower the weight. This is the critical difference.

The shoulders, more or less, stay over the ankles throughout the lift: the opposite of a stiff legged deadlift, in which the shoulders move forward, out over the toes. As you lower Romanian style, pull back with the hip floxors, the antagonistic muscles of the glutes and humstrings.

As you are descending, your knees will unlock somewhat. Good! Be sure to keep your shins verticle throughout. Most of the movement will take place at the hip joint, some at the knee and none at the back! Keep jackknifing at the hips until you cannot get any more depth without losing your arch or bending your knees excessively. Stop and reverse to lockout. For most bodybuilders, this level will be no lower than the kneecap.

Keep the bar very close, both on the up and down; don't let it swing forward and rock you on your toes. Once you have reached the bottom position, reverse the movement by squeezing an imaginary coin with your glutes and digging your heels into the floor.

Other names for this deadlift used to be called the "Keystone Cop" deadlifts.

Deadlifts: Stiff Legged:

Place a barbell on the floor and stand behind it with your shins touching the bar. Bend over, take a shoulder width overgrip on the bar and stand erect. Your arms should be straight and at your sides, with the bar resting across your upper thighs. That is the starting position.

Stiffen your legs, leaving just the slightest bend at the knees, and keep them that way throughout the set. slowly bend at the waist and lower the barbell until the plates touch the floor, then slowly stand erect again to return to the starting position. Exhale as you bend over and inhale as you return to the starting position.

For a variation on the basic exercise, you can perform stiff legged deadlifts with two dumbbells instead of a barbell.

Dumbbell Lunges (side):

If we take a normal forward-stepping lunge and convert it to a sidestepping lunge, it will turn from a good thigh exercise (although there are better quadriceps mass builders) to a great adductor exercise.

Grab a light dumbbell in each hand and stand upright. Your feet should be together. It is helpful if you stand in front of a full length mirror. One leg will act as an anchor. With the other leg, step directly out to the side in a line that runs laterally through both shoulders. Keep the toes on both feet pointing forward. Make sure that as you step to the side that your trunk maintains its upright position. Do not look down at the floor while you are lunging or you will soon find more that your feet are on the floor (the mirror forces you to keep your head and eyes up).

The foot of your lunging leg should contact the floor in a position that is at least 18 inches wider than your shoulder, but try for more as you get used to the exercise. Bend the knee of the lunging leg and lower you body towards the floor by continuing the bend this knee. Keep the knee straight on the anchor or support leg.

You should not keep the dumbbell adjacent to your anchor leg, otherwise it will collide with this leg as you drop into the lowest position. Instead, place the dumbbell behind (posterior) to your back and hanging directly below the shoulder. This will keep your shoulder back and prevent you from falling forward with the weight. The dumbbell should be approximately midbody, but in direct line with your shoulder when you are in the down position. The dumbbell on the lunge side can hang straight down from your shoulder throughout the upward and downward movements of your torso without becoming problematic.

Let the foot of your anchor leg roll towards it medial (big toe) side as you lower your body (don't try to keep the sole of your foot on the floor as you lower the body). In contrast, the sole of the lunging leg should be flat on the floor as you lower your torso. You should feel a stretch in the adductor muscles of the anchor leg during the lowering of the body to the floor. Make the stretch (and therefore the descent of your body) slow and controlled. Never bounce into any stretch, particularly with resistance, unless you would like to invite injury rather than prevent it.

Your lunging leg should now have a bent knee of 90 degrees (or less in its lowest position). Next, push your body upward with a moderate steady thrust until you have returned to the original standing position. Avoid pushing up with the straight anchor leg, since that is too ballistic for the muscle to handle in a stretched position. You can repeat this procedure also with the other leg.

Dumbbell Presses (Incline):

Set an incline bench at an angle no greater than 30 degrees. With a dumbbell in each hand, lie back on the incline bench. Swing the dumbbells up and hold them at shoulder height, palms facing forward. Press the dumbbells straight up directly above your shoulders. Lower them slowly to the start position. Remember to breath properly, exhaling as you exert pressure and inhaling when you lower the weights.

Remember to keep your feet on the floor at all times. Control the weights, raising and lowering them slowly without letting them hit at the top. Focus on the muscles being used.

Dumbbell Pullovers:

Lie across a bench with only your shoulders on the padded surface and your feet flat on the floor. Grasp a dumbbell with both hands, palms against the inside of the top plate. Hold the dumbbell at arm's length (with your elbows slightly bent) over your chest. Inhale deeply while simultaneously lowering the dumbbell behind your head in a smooth arc. While lowering the dumbbell, drop your hips toward the floor to increase the stretch. Keep your hips low until the weight is returned slowly to the start position. Use a weight that will allow you to perform 15 to 20 reps. Beginners should try 1 or 2 sets while advanced lifters perform 3 - 4 sets.

If you did not feel a tremendous stretching sensation through the ribcage, your probably didn't drop your hips down all the way or take a deep breath. You'll know what we mean when it happens.

Dumbbell Rowing:

Lean on a bench with your left hand and left knee. Your back should be parallel to the floor. Grab a dumbbell with your right hand at arm's length. Keeping your head level with your back, pull the dumbbell up into your lower rib cage area, palm facing toward your body. Hold there for a 2-count while you flex the back muscle tightly. Lower the weight slowly back to full extension.

Dumbbell Triceps Extensions (Lying):

Basic purpose of the lying dumbbell triceps extensions is to develop the overall triceps with director focus on the outer triceps muscles. Lie flat on a bench, head even with the end. Feet can be flat on the floor or up on the bench, whichever suits you. Hold two dumbbells extended overhead, palms facing each other, as if you were about to start dumbbell flyes. From this position, lower the dumbbells back towards your head by bending your elbows. Your upper arms should stay fixed. The dumbbells will descend past the sides of your head until your triceps are fully stretched. Your upper arms will slant towards your head slightly. Now press the dumbbells back up in an arc (keeping your arms slanted back) until your elbows lock out. Flex your triceps hard. Repeat the movement.

Focus on the muscles being worked. Work the muscles, not the exercise. In other words, don't feel the exercise being worked. The dumbbells are only a means to an end. By keeping your upper arms slanted slightly back toward the head, you maintain constant tension on the triceps muscles. If you bring the upper arms perpendicular to the floor, you reduce stress on the muscle, this losing the full effectiveness of the exercise. Control the weight. Perform slow, deliberate reps. Avoid going too fast and getting into a rhythm. Stop at the top and flex hard. Lower to full stretch, pause momentarily to help control the movement and then press back up.

Avoid using dumbbells that are too heavy and cause loose, sloppy form. This will reduce the effectiveness of the exercise on the triceps muscles. It will bring on other muscles into play, perhaps causing injury.

Flyes (Incline):

Set an incline bench at a 5-10 degree angle. With a pair of dumbbells in your hands, lie back. Extend the dumbbells over your head, palms facing together. Lower the weights out and down in an arc while keeping your arms slightly bent. Go as low as is comfortable, then bring the weights back up through the same arc to the starting point. Pretend you're hugging somebody.

Remember, keep the dumbbells in a wide arc, do not press them up from bottom position. Don't smash the weight together at the top. Use smooth, controlled reps. Concentrate on squeezing your chest muscles as you bring the weights together.

Isolation Exercises:

Defined as exercises which involve only one muscle and one joint . These are different from the many exercises which are multi-joint in nature and typically involve several different muscles and are referred to as Structural exercises.

Laterals (Side):

Your target zone are the Side Delts. Stand with two dumbbells at your sides, with your palms facing in towards your thighs. With your elbows slightly bent, slowly raise the dumbbells away from your sides; as the dumbbells reach shoulder height, make sure your little fingers are level with or higher than your thumbs. Lift the dumbbells up to about shoulder height, but no higher than that; pause at the top for a contraction and then return to the starting position.

Leg Curls:

Your target zone with leg curls are your hamstrings, also known as your leg biceps. Lie prone (face down) on the bench of a leg curl machine and hook your heels under the support pads. Keeping your body flat against the bench, raise your heels toward your butt until you can’t lift the weight any farther. Lower the weight slowly to the starting position and repeat. Don’t rush through the exercise; feel the hamstrings contracting and stretching as you lift and lower the weight.

Leg Extensions:

Your target zone are your thighs (Quadriceps). Sit on a leg extension machine and place the tops of your feet under the foot pads. With your lower back firmly against the seat, slowly lift your lower legs until your knee joint reach the locked position. Pause for a contraction, then slowly return to the starting position. Leg extensions, ideal for isolating the quads, are an effective warm up for the squats that follow

Leg Tuck (Seated):

Sit on a bench sideways, grasping the edges for support. With knees bent, raise your legs slightly and then straighten them, leaning backward as balance requires. Now lift your knees up toward your chest, keeping your lower leg pointed downward, and flex your abs really hard. Keep continuous tension on the abs throughout this movement. This exercise works both upper and lower abs.

Lunges (Smith Machine):

The basic purpose of lunges on the Smith Machine is to develop and separate the muscles in the thigh and shape the muscles in the glutes. Step into the Smith machine and place the bar across your shoulders / traps as you would to squat. Put your right foot two feet in front of you. stretch your left leg back as far as you can with little or not weight on it. Lower with the weight until your thigh is parallel with the floor and your left knee almost touches the floor. Now drive the weight back up using your right leg only, pushing hard from the heel. Finish your set with one leg and then repeat with the other.

Military Presses (Seated):

Your target zone are the Front Delts. Your supporting and secondary muscles are your side and rear delts, triceps and traps. Sit on a bench with your back supported. With a wide grip – four to five inches past shoulder width – hold the bar at upper chest level. With your elbows back (don’t let them move in front of your hands), press the weight directly overhead. Lock out at the top – your arms should be straight – and slowly lower the bar to the starting position.

Power Snatch:

Bend at your waist and knees to grasp either dumbbells or a barbell on the floor with an overhand grip. Straighten your torso and lift the weight as if performing an upright row; rather than stopping at the top, raise the weight overhead in one continuous motion by rolling your wrists back and 'throwing' the bar or dumbbells overhead. Reverse the movement to return to the start position.

Pulley Rows (Seated):

Attach a V-handle to a low cable pulley machine and sit on the machine with your feet braced against the footrest or metal plate. Keeping your knees slightly bent, grasp the V-handle with your palms facing each other. Your trunk should be perpendicular to the floor and your arms outstretched , making the cable taut. Your trunk must remain stationary throughout the movement to ensure that you involve the correct muscles.

Pull the handle toward your chest, moving your elbows back and close to your sides as far as possible. Try to squeeze your elbows together behind you at the contraction, then slowly let your arms return to the starting position. Exhale as you pull the cable forward; inhale as your return to the starting position.

Pull-Up:

One of the most overlooked exercises in bodybuilding. An excellent exercise in developing the lats and lower-trap fibers, and stresses the biceps quite well, too. Grasp the bar with an overhand grip, hands about 10 inches apart. From an extended position, pull yourself high until your elbows are close to your ribs. As you pull up, lean back by arching your back in an attempt to bring your face next to the bar as opposed to under it. Breathe in deeply as you begin the movement and exhale forcefully once you're through the sticking point.

Pulldowns (Reverse Grip):

Stand in front of a high pulley with your feet shoulder width apart. Grasp the pulley handle with one hand using a reverse grip and stand back, bending slightly at your hips. Hold the handle so that you upper arm and elbow are vertical and slightly in front of your body with a 90 degree bend in your elbow. Slowly push down on the handle until your arm is fully extended and behind you, then slowly return it to the starting position. Repeat for the required number of reps, then switch arms and perform the same number of reps.

Pushups (Flat Floor):

Lying facedown on the floor, place your palms next to your chest a little wider than shoulder width apart. Keeping your body straight, lift up until you are supported on your hands and the balls of your feet. Press up until your arms are extended, then lower your body. Remember, keep your body straight and back flat.

Pushups (Off A Counter):

Position yourself in front of a counter, with your hands resting on the edge about shoulder width apart. Move your feet back so your body is positioned at a 45-55 degree angle. Now perform 'Pushoffs' as you would flat floor pushups.

Pushups (With Feet Elevated):

This is the same routine as a Flat Floor Pushup, except you put your feet elevated on a bed or chair.

Situps (Frog style):

Lie on your back on the floor, hands at the sides of your head. Bring your knees up while keeping your feet flat on the floor. Let each knee fall out to the side, down to the floor, or as far as your flexibility allows. Once you have assumed the 'frog' position, lift you shoulders only up off the floor as high as possible while crunching the abdominal muscles. Your legs remain steady and still throughout the exercise. This works the upper abs.

Situps (Knees in the Air):

Lie on the floor with your knees bent and feet crossed in the air. Place your hands at the sides of your head and sit up, forcing your head toward your knees, while keeping your legs and feet as stationary and steady as possible. Really try to crunch your abs at the top of the movement. Lower yourself back to the starting position slowly. (Placing your hands on your lower abdomen will make this exercise easier). This exercise works both upper and lower abs.

Split Jump:

Holding a pair of dumbbells, stand as if you are about to descend into a lunge; one foot extended in front, the other extended back, torso upright. Jump off your front leg and switch your legs in midair so that you land in the opposite lunge position. Repeat for the desired number of reps.

Squat Jump:

Stand with your feet shoulder width apart and toes pointed slightly outward, with a bar resting across your shoulders and traps. Descend into a squat until your thighs are parallel to the floor. Explode upward; as your hips and knees approach full extension, jump off the balls of your feet. Upon landing, move immediately into another squat. Look straight ahead and keep your torso and neck muscles tight throughout.

Squat: Wave Squat:

In one continuous motion, descend into a quarter squat with a barbell resting across your traps and drive back up through your heels. As you stand up, push up off the balls of your feet.

Squats (Barbell): 

Stand erect with a barbell across your shoulders and take a deep breath. With your lungs full, bend your knees and lower your body until you are in a full squat position; you should be slightly below a ninetydegree

angle to your shins. As soon as you reach the bottom position, rise immediately— but under control—while at the same time expelling the air from your lungs, so that you will be ready for another intake of oxygen at the completion of the movement. Breathe in, and down you go for your second repetition, and so on until the

required number of repetitions have been completed. It is important to keep your head up at all times, and your chest should be held high. 

Stretching:

It is always a good idea to warm up and stretch before working a muscle group. A good stretch for the pec muscles uses a doorway. Step through the doorway, reaching back with both arms. Hold the doorway on either side, as shown, then stick your chest out. Hold for 10 -15 seconds, relax, the repeat 2-3 times. Try to stretch a little further each time.

Structural Exercises: 

Defined as exercises which are multi-joint in nature and typically involve several different muscles. These are different from the many exercises which involve only one muscle and one joint and are referred to as Isolation exercises. Some examples of the primary structural exercises include the squat variations (back, front, split), lunge, deadlift, shoulder press, bench press and rowing variations (upright, bent-over, seated). Other structural exercises that are important for power development include the Olympic lifts, which are the snatch and clean and jerk, and parts of these lifts (hang pulls).

Triceps Pushdowns:

Your target zone is your Triceps. Stand in front of a triceps pushdown machine and grasp the bar with an overhand grip, slighly less than shoulder width. Tuck your elbows into your sides, bend slightly forward at the waist and position the bar at upper chest level. Relying only on your lower arms to move the weight, push the bar down to arm’s length and squeeze your triceps. Slowly return to the starting position and repeat.

There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a V-angled bar that allows the thumb to be higher than the small finger. Also, you can attach a rope to the pulley as well as using a reverse grip on the bar exercises.

References:

John Little (Beginning Body Building)

http://getbig.com/ 

http://bodybuilding.com

Read More