Leg Press

1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).


2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.


3. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.


4. Pushing mainly with the ball of your foot and using the quadriceps go back to the starting position as you exhale.


5. Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

Caution: Always check to make sure that when you re-rack the weight the platform is securely locked.

Variations: All foot stance variations described in the foot stance section.

Leg Extensions

1. For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.


2. Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.


3. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit.


4. Repeat for the recommended amount of times.

Variations: As mentioned at in the foot positioning section, you can use various foot positions in order to maximize stimulation of certain thigh areas. Also, you can perform the movement unilaterally (one leg at a time).

Barbell Full Squat

1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.


2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.


3. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position.


4. Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up. Continue down until your hamstrings are on your calves. Inhale as you perform this portion of the movement.


5. Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.


6. Repeat for the recommended amount of repetitions.

This type of squat allows a greater range of motion, and allows the trunk to maintain a more vertical position than other types of squats, due to foot position and the higher bar position.

Barbell Curl

1. Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.


2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.


3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.


4. Slowly begin to bring the bar back to starting position as your breathe in.


5. Repeat for the recommended amount of repetitions.

Variations:

• You can also perform this movement using a straight bar attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.


• You may also use the closer grip for variety purposes.

Dumbbell Shrug

1. Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.


2. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.


3. Lower the dumbbells back to the original position.


4. Repeat for the recommended amount of repetitions.

Variations: You can perform this exercise with bands, barbells or cables. You can also use a single handle and work one side at a time.

Upright Barbell Row

1. Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position


2. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.


3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.


4. Repeat for the recommended amount of repetitions.

Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using dumbbells, though this later exercise should be reserved by people that are well familiarized with correct execution.

Body Building Workouts to Get Rid of Fat

There are several different types of bodybuilding workouts you can use and your workout of choice will be determined by your desire to either build muscle, lose weight or build muscle while losing fat. The most popular reason for body building is to burn fat and get muscle definition. No matter your weight lifting goal a body building workout can help you achieve that goal.

The foods you eat are very important to a body building workout because if you do not have the correct vitamins, minerals and fuel then your body building workout will not be effective. Calcium in particular is important as calcium is necessary to burn calories and not have those calories turn into fat. You also need calcium to keep your bones strong which is also important when trying to build muscle.

You also need strong bones to build muscle and calcium is necessary to keep bone strong and healthy. You need to be careful as to where you get calcium as the best choice is low fat dairy products. You don't want to increase your fat intake with your calcium intake.

To build as much muscle as possible you will need to change the foods you are eating and eating a high protein diet. This protein should be in the form of lean protein as you do not want to pack on any fat. You also should increase your calorie intake per day by about 500 calories. By eating more protein your body will have the right material to build muscle.

For the best muscle gain you want to between 5 to 12 reps of exercises and your schemes should change every 3 to 4 weeks. This ensures that your muscle will work in different ways and also make it much harder to over train. It is also important to change your weight and sometime lift lighter weights then you normally might. You should not lift heavy weights all of the time.

The best type of workout to build muscle is to do between 5 and 12 repetitions of each exercise and then make sure you change your exercises and combinations every three to four weeks. In this way your muscles will be active in all way and not become accustomed to only one type of movement. You also want to vary the weight you are lifting as it is important to mix up lighter weight days with heavier weight days.

You will need to do strength training or resistance training at least twice a week in order to maintain or build your muscle mass, otherwise you will lose muscle along with fat. Generally you should lift waits for at least 30 to 45 minutes.

If you just want to lose weight then you will still need to do strength training but the weights you lift should not be too heavy. Really you are just lifting weights to keep the muscle that you have. For people that are looking to lose weight and using bodybuilding workouts, most times they are not successful because of their diet. This should be the first area you look into.

Do you want to find out more about bodybuilding workouts to get muscular and buff? Then click here for more action! and discover how to create your very own muscle workouts that'll get you ripped and big now.

Article Source: http://EzineArticles.com/?expert=Jace_P._Andersen

Bench Press (Decline)

1. Secure your legs at the end of the decline bench and slowly lay down on the bench.


2. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.


3. As you breathe in, come down slowly until you feel the bar on your lower chest.


4. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).


5. Repeat the movement for the prescribed amount of repetitions.


6. When you are done, place the bar back in the rack.

Caution:

• If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.


• Also, beware of letting the bar drift too far forward. You want the bar to fall on your lower chest and nowhere else.


• Don't bounce the weight off your chest. You should be in full control of the barbell at all times.

Variations: You can also use dumbbells or exercise bands to perform this exercise.

Bench Press (Incline)

1. Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.


2. As you breathe in, come down slowly until you feel the bar on you upper chest.


3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly again. Tip: it should take at least twice as long to go down than to come up.


4. Repeat the movement for the prescribed amount of repetitions.


5. When you are done, place the bar back in the rack.

Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall on your upper chest and nowhere else.

Variations: You can use several angles on the incline bench if the one you are using is adjustable.

Bench Press (Horizontal)

1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.


2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.


3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.


4. Repeat the movement for the prescribed amount of repetitions.


5. When you are done, place the bar back in the rack.

Caution:

If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.

Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else.

Don't bounce the weight off your chest. You should be in full control of the barbell at all times.

Military Press (Seated)

1. Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down.


2. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.


3. Lower the bar down to the collarbone slowly as you inhale.


4. Lift the bar back up to the starting position as you exhale.


5. Repeat for the recommended amount of repetitions.

Variations:

• This exercise can also be performed standing but those with lower back problems are better off performing this seated variety.


• The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.

Military Press (Standing)

1. Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.


2. Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.


3. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.


4. Lower the bar down to the collarbone slowly as you inhale.


5. Lift the bar back up to the starting position as you exhale.


6. Repeat for the recommended amount of repetitions.

Variations:

• This exercise can also be performed sitting as those with lower back problems are better off performing this seated variety.


• The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.


• Another option is to use dumbbells when performing this exercise for better isolation.