2011 Bodybuilding Resolutions

Exercise Tips - Don't Wait Until After Christmas

Every one thinks that they should try and lose weight and exercise after Christmas and the New Year - I disagree, start now and you'll have less of a mountain to climb next year. Let's face it, most of us have been putting off the exercise at this time of year. Getting into an exercise habit is something that should happen all the time not just once of twice a year after great indulgence of food during celebration times.

There are many forms of exercise, it is a case of choosing the type that is for you. It could be walking, jogging, cycling, gym work, swimming, dancing, team sports, football, netball etc. Whatever you feel would suit you.

If you are 'getting on' a bit, i.e. 50 years or over, it is vital you get a medical check before taking up exercise. The same applies if you haven't exercised for ages, better to be safe than sorry.

It can be hard to get started again so I have given some tips to get back into the habit that should lead to a healthy extended lifetime.

* The best way to keep things going is simply not to stop. Don't have long breaks in exercising or rebuilding the habit will take some effort. Try not to give up at the first sign of trouble.

* Make a commitment to exercise every day even if it is only a brisk walk for just for 20 minutes. Make this a daily point to cover a month. This will give you a good start of the exercise habit.

* If you don't enjoy the exercise you're doing i.e. at the gym, it is going to be very hard to keep it a habit. there are many other way to exercise, so don't give up, just try something different.

* Don't exercise during times where it can easily be pushed aside. Right after work or first thing in the morning are the best times. Lunchtime you may be tempted to miss it if work demands start mounting up.

* Take a friend to join you, it will boost your commitment to the exercise habit.

* You can worry about your weight, amount of laps you run or the amount you can bench press later, just get started.

* Your workout routines should be in a strict, as if your workout times are completely random it will be harder to benefit and see the improvements you are making.

* Use a calender and mark off the days you have exercised, i9t is a very good motivator.

* Exercise can be a great way to relieve stress, it releasing endorphin which will improve your mood. Feeling stressed or tired? Try doing an exercise during these moments.

* Record your exercise, this will encourage you when you see improvements on paper.

* Trying to run 10 miles miles your first session isn't a good way to build a habit. Start of with 1 mile mixing walking and jogging and build it from there.

* Exercise for yourself, not to impress the onlookers, you will overdo it otherwise.

With all this in place, you will reap the benefits and have a head start for the New Year, you'll probably enjoy the festivities more with less worry about calories being put on as you already have worked some off.

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Intense Butt and Legs Workout

Exercising the Back for Seniors

Abs Workout for Women

Top 10 Bodybuilders With The Greatest Pectoral Development

In both the 1974 and 1975 Mr. Olympia contests, four immortal chest masters Arnold Schwarzenegger, Franco Columbu, Serge Nubret and Lou Ferrigno–flexed on the same stage in what were arguably the most pectacular displays in bodybuilding history.

More than 30 years later, while assembling this list of the top 10 male chests of all time, it quickly became apparent that, more than any other bodypart, the standards for pectorals have changed the least over the past three decades.

 

Today’s typical Olympia competitors walk around on legs far superior to those of previous generations, but the top four finishers at the last Mr. O did not possess markedly better chests than the four legends listed above.

In fact, judging by pectoral size, proportion and details–with a few exceptions–today’s bodybuilding elite have lesser chests than the very best of the ’70s and ’80s. For that reason, only two current competitors made it to our top 10. Present professionals such as Johnnie Jackson and Branch Warren would have made a top 20, but so would lesser knowns from yesteryear such as Josef Grolmus and Tyrone Youngs.
So why were the top chests better in 1974 than in 2010?
In two words: free weights. Many current champs rely on machines for the bulk of their sets, but most of the pecs on our honor roll were built the old-fashioned way–with flat and incline barbell presses, dumbbell flyes and dips. Time has yet to improve on barbells, dumbbells and parallel bars for constructing a thick, powerful, finished chest.

10 Roy Callender

Underappreciated today, Callender won two IFBB pro contests in 1979 and placed fourth at the 1981 Mr. Olympia. His dense pectorals were slashed with fanlike clefts from his sternum to their rounded bottoms, and his keg-sized rib cage added to his nearly unbeatable side chest pose. Callender trained with very high volume, sometimes doing more than 50 sets per workout for chest.

9 Serge Nubret

From the front, Serge Nubret had one of the most aesthetically pleasing physiques ever, and his chest was a key factor in this assessment. The man who finished second in the 1973 Mr. Olympia lacked the pec thickness of others in our top 10, and yet his perfectly sculpted chest seemed to have been meticulously carved from marble.

Nubret mostly credits the bench press for his pec development.

8 Franco Columbo

Although Columbu stands only 5’5″, his pecs were not only stupendously thick, but, unlike others of his stature, they were also large from top to bottom and side to side, and they could have looked at home on 6’5″ Lou Ferrigno. Their most unique quality was the unparalleled cleft that segregated the upper region from the rest, as if the upper pecs were separate muscles (they’re not).

The two-time Mr. O (1976, ’81) attributes most of his size to barbell presses (flat and incline) and dips.

7 Gary Strydom

Strydom’s pecs were far from the thickest on our list, but their lower and outer perimeters were boldly delineated, and they were perpetually striated. At his best in the late ’80s, his flexed chest resembled two mounds of perfectly aligned spaghetti.

He utilized moderate volume and repetitions, as well as both compound and isolation exercises.

6 Ronnie Coleman

Two big reasons why Coleman will be trying for Sandow number nine on September 30 are his left and right pectorals. Throughout his reign atop the bodybuilding world, few challengers have been able to hang when he puffs up his pecs during side shots or when he induces a flurry of ridges by crunching out most-musculars.

Coleman goes as heavy as possible for 10-12 reps per set, and he built his chest primarily with barbell and dumbbell presses.

5 Markus Ruhl

The antithesis to Nubret is Germany’s Ruhl, for there’s nothing artful about Ruhl’s physique. It’s scary big and never more so than when he’s crushing most-musculars and his pecs are redolent of planets colliding.

Ruhl, who has won two IFBB pro shows, relies primarily on machine presses in his current chest training.

4 Bertil Fox

Currently serving a life sentence in prison for double murder, Fox was once one of the world’s best bodybuilders, finishing fifth in the 1983 Mr. Olympia. His pectorals–perhaps the thickest ever–made one wonder if three sets of pecs were grafted, one on top of the other, onto the originals. Fox built them via high volume, heavy weights and basic movements.

3 Lee Haney

Haney and Coleman share the record of eight Mr. Olympia titles. During his Olympia reign (1984-91), few came close to matching the size, shape and striations of Haney’s chest, and he used his pecs in poses such as the most-muscular, front lat spread and even the front double biceps to distinguish himself from his smaller challengers. Heavy pyramided pressing movements were primarily responsible for his pec size.

2 Lou Ferrigno

With size as the number-one criterion, it’s probable that no one before or since could match the chest of the Incredibly Hulking star at his best. His squarish thick-as-pie pecs and deep broad rib cage helped propel Ferrigno to two Mr. Universe titles (1973-74) while in his early 20s, and they were still tough to top when he returned to the Olympia stage in his early 40s.

Ferrigno pyramided his presses and stressed his chest from a variety of angles.

1 Arnold Schwarzenegger

There are a multitude of ways to assess Schwarzenegger California governor, superstar actor, business magnate and seven-time Mr. O but in evaluating his chest in the first half of the ’70s, his pecs were thick, broad and proportionately developed from top to bottom.

He favored relatively high volume, low to moderate reps and free-weight basics.

Author: Greg Merritt from Flex Magazine
References:

COPYRIGHT 2010 Weider Publications

COPYRIGHT 2008 Gale, Cengage Learning

SOURCE: simplyshredded.com

Wide-Grip Lat Pulldown

1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.


2. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.


3. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.


4. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.


5. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.


6. Repeat this motion for the prescribed amount of repetitions.

Variations: The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.

V-Bar Pullup

1. Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.


2. Once you securely place the V-bar, take a hold of the bar from each side and hang from it. Stick your chest out and lean yourself back slightly in order to better engage the lats. This will be your starting position.


3. Using your lats, pull your torso up while leaning your head back slightly so that you do not hit yourself with the chin-up bar. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion.


4. After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in.


5. Repeat for the prescribed number of repetitions.

Variations:

• If you are new at this exercise and do not have the strength to perform it, use a pull-up assist machine if available. These machines use weight to help you push your bodyweight.


• Otherwise, a spotter holding your legs can help.

On the other hand, more advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.

V-Bar Pulldown

1. Sit down on a pull-down machine with a V-Bar attached to the top pulley.


2. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.


3. Grab the V-bar with the palms facing each other (a neutral grip). Stick your chest out and lean yourself back slightly (around 30-degrees) in order to better engage the lats. This will be your starting position.


4. Using your lats, pull the bar down as you squeeze your shoulder blades. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion. Tip: Keep the torso stationary throughout the movement.


5. After a second hold on the contracted position, slowly bring the bar back to the starting position as you breathe in.


6. Repeat for the prescribed number of repetitions.

Caution: Avoid the temptation to use a weight so big that you need to start swinging your torso in order to perform the exercise.

Wide-Grip Pulldown Behind The Neck

1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.


2. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.


3. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso and head forward. Think of an imaginary line from the center of the bar down to the back of your neck. This is your starting position.


4. As you breathe out, bring the bar down until it touches the back of your neck by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.


5. After a second on the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.


6. Repeat this motion for the prescribed amount of repetitions.

Caution: Performing this exercise can be hard on the rotator cuffs and if not properly executed can cause an injury to occur. Also, if you already have rotator cuff issues, I advise you to stick to the front pull-down version.

Variations: You can also performing this exercise by bring the bar down and touching your chest. This variation is safer and not as hard on the rotator cuffs.

Elevated Cable Rows

1. Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.


2. Place it on the seat of the cable row machine.


3. Sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.


4. Lean over as you keep the natural alignment of your back and grab the V-bar handles.


5. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.


6. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.


7. Repeat for the recommended amount of repetitions.

Caution: Avoid swinging your torso back and forth as you can cause lower back injury by doing so.

Variations: You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip).

Skinny Guys Diet to Gain Muscle

If you're naturally thin and want to gain muscle mass, not only do you want to work out with weights, but you also have to eat right to support your workouts. You want to stick to a disciplined diet to gain muscle for the long term.

First of all, if you have skinny genetics and want to gain more muscle, you are required to eat more calories.There are certain nutritional strategies that will make your weight training program more effective. Let me explain.

There are three macronutrients you need to consider in your muscle gaining diet: carbohydrates, protein, and fat. These are your sources of energy (measured in calories) which is required for basic survival and to fuel your workouts. There is one other consideration - alcohol. If you drink, you will want to think twice about doing so because alcohol can affect your ability to gain muscle. Not only can alcohol affect your workout intensity from the hangover, but it also lowers your testosterone and increases estrogen!

Although alcoholic drinks contain a lot of calories, it's empty calories as it doesn't contain nutrients. Swap the beer for drinking plenty of water, and remember that most other beverages like fruit juices are good sources of calories.

Protein

Let's start with protein. You need protein for muscle building, but it doesn't do it alone. If you eat a lot of protein and don't work out, you won't build muscle, although you may build fat. If you eat a lot of meat, you probably already get plenty of protein. Other good sources of protein include fish like tuna and salmon, chicken, turkey, egg whites, soy products, and whey protein powder.

The Recommended Daily Allowance (RDA) for protein intake is 0.8g per kg or 0.36g per lb of body weight. To give an example, a 140lb person would need to consume about 51g to meet their RDA. Don't forget though that you are consuming more calories compared to the general population, and those calories have to come from somewhere. So, it would be wise to increase your protein intake to something like 1.5g per kg or 0.7g per lb of body weight

Fat

You will also want to consume a certain amount of fat in your muscle gaining diet. One gram of fat contains twice the number of calories then one gram of protein or one gram of carbohydrates, so it makes sense to incorporate healthy fats in your diet as they are a good source of extra calories when you want to gain weight.

The fats you want to consume are monounsaturated fats like olive oil and avocados, as well as polyunsaturated fats such as oily fish, flax, and some raw nuts. If you don't eat much fish like tuna and salmon, it would be a good idea to supplement your diet with a product like flax seed oil and cod liver oil to help build muscle.

Minimize the amount of animal fat and trans fat, as these clog up your arteries. How much fat you should consume for gaining muscle is controversial. Some individuals thrive on less than 10% fat in the diet, and this can be quite healthful, but not too many people can be this restrictive in their eating. The most generally accepted maximum is 30% of your diet (calories) as fat. I favor something like 20-25%.

Carbohydrate

Carbohydrates are the body's preferred energy source. Carbs have gotten a bad name recently, but consider that fruits and vegetables, as well as whole grains, are mostly carbohydrate. These foods are packed with nutrients. Don't avoid carbs, but watch out for too many processed grains and high sugar foods and supplements. If you are getting a high calorie weight gainer to help meet your calorie intake requirements, make sure it's not full of sugar. Eat good carbs and minimize bad carbs. Anybody who works out needs a lot carbs, at least half of your calories. Without sufficient carbohydrate in your diet to gain muscle, you won't have the energy which is required for an intense workout session.

Meal Frequency

So when do you eat all this? You will do best if you eat several times a day, preferably five or six proper meals a day. Don't go more than four hours without eating. For example, you could have five equal meals, or three main meals and two high calorie snacks. Whatever works for you. Never skip breakfast or other meals. Being disciplined with your diet is the key to success.

Have a meal with protein, fat, and carbohydrate at least three times a day. If you want to gain muscle, consume high calorie foods and larger portions, and the frequent eating keeps your body in anabolic state.

How Many Calories Should I Eat to Gain Muscle?

The best thing to do is get some idea of how many calories you typically eat and factor in your activity level in the calculation. Then, consume 300-500 calories more per day and you will gain muscle weight if incorporated with a weight training program. You're not going to have much success working out if you don't eat enough. Yes, this requires keeping a food diary for a few days, and making some calculations with a calorie counter, but it takes out the guesswork. Once you get an idea of where you are, it makes planning a muscle gaining diet easier to see how many calories you need to eat to gain weight. Try to also get your body fat percentage tested, too. Now monitor your weight closely to see what effect your weight training program has. It's a bit of trouble, but it's worth it.

The source for information on how to gain weight and build muscle naturally. Also, checkout the recommended muscle gain program if you want to accomplish your goals fast!

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15 Muscle Building Rules for Skinny Guys and Gals!

WHY CAN'T YOU GAIN WEIGHT?

Though there may be many reasons why you may be thin, the most apparent reason is because of your genetics. If your parents are naturally thin or have a small body frame, then you will most likely have the same small body type.

To some degree, your size can also be controlled by your metabolism. If you have a difficult time gaining weight of any kind (fat or muscle) then you most likely have a fast metabolism. That simply means that your body burns calories at a faster than normal rate. You must take this into account whenever you are considering a particular diet or training program. Is it geared towards someone with your metabolism and goal?

Now as you know, there are many ways to train. Hundreds, thousands even. Some work and some do not, but for the specific goal of gaining weight, there are a few UNIVERSAL things that all skinny guys must do.

Though much of the information I cover here is not as "magical" as you may like, I consider these rules to be the basics with regard to weight gain. These are not all of the answers, but they are definite elements that MUST be addressed in any successful weight gain program.

You should be able to easily integrate these rules into your current program to make it more suitable for your particular body and goals.

GENERAL RULES

1.Get the proper information that pertains to your SPECIFIC condition and goals.

The first big problem I find in most people is the lack of correct information. Yes you are motivated and doing things, but your effort is wasted on incorrect dieting and training information. Basically, skinny guys are taking advice from people who have never had a weight gain problem. Want to know how to gain weight? Then find someone who has walked your shoes. Someone who has been where you are.

2.Set a specific goal and create a plan of attack.

If you were to drive cross country to another city, would you just start driving randomly, or would you plan a route that would get you quickly and efficiently?

Think of your plan as a road map and your goal as your destination. Without a plan and a specific goal you will be without focus and can easily get lost or side tracked. This happens more often than you know. I see many people in the gym just doing whatever, or just eating whatever -- no plan or specific goal. They wonder why they don't make progress. They have no focus.

Having a specific program to follow allows you to take action each day. This action is focused on specifically getting you to your destination quickly. There is no thinking, debating or guessing. You just do it. A specific plan provides necessary daily structure that not only keeps you on the road moving forward, it also helps to develop good eating and training habits that will benefit you long after you have reached your destination.

3.Have confidence in yourself and belief in what you are doing.

Let's face it; we live in a cruel world. Hate and jealously is everywhere. For most people who begin a fitness program to improve themselves, getting started will be half the battle. The other half will be staying motivated throughout the constant onslaught of negativity from others. A few negative words can do serious damage if you allow it.

The most insulting things you hear may be from friends, co-workers and acquaintances at the gym. People hate change. It makes them insecure, because they suddenly discover there's more to you than they were probably willing to admit. They fear that you may actually achieve your goal. It makes them look less "superior".

Once you have begun your plan, you must have faith and believe in what you are doing. Stay focused and avoid overly critical or negative people. If you have to, keep your business to yourself. When I first began my program, I stopped talking about what I was doing because I got tired of hearing things like "you can't do that", "that's impossible", "you're wasting your time and money". Funny thing is, now those people are constantly bugging me for advice.

It's your life. It's your body. It's your dream. Don't allow your success or failure to rest in the hands of others.

WORKOUT RULES

4. Stop listening to every ridiculous piece of advice you hear in the gym or read on a message board.

Recently a client of mine informed me that someone in the gym stated that he was training all wrong and he needed to train 5-6 days a week, and aim for more reps during his workout. Somewhere in the range of 15-20 reps per set.

The person giving the advice was quite confident about his recommendations, and he had an impressive physique that typically elevates him to the elusive "listen to me if you want to look like me" level in the gym. He was bigger than my client, so even though my client's "intellectual" mind knows that advice is absurd; his "unrealistic dreamer" mind took this information very seriously. So seriously that he changed his program and didn't inform me until a week or so later. This particular person had been making great progress on his current program, yet he allowed this one person's comment to overshadow that progress and convince him that his program was inadequate. This is a mistake and it showed in his lack of further progress.

In addition, don't judge the validity of what a person says by how they look. Just because the guy is huge doesn't mean he is spewing pertinent advice for you. Many people that have big physiques are big despite of their training, not because of it. I know some huge guys that know very little about training and dieting correctly. They can do whatever and still gain muscle; unfortunately we are not that way, so we much approach things in a more intelligent way.

5.Workout Infrequently

This is the most difficult concept for many to grasp simply because it involves less action, instead of more. When we get motivated and start a new program, it's natural to want to do something. We want to train and train and train. Thinking all along that the more you train, the more muscle you will build. Unfortunately, this could not be farther from the truth.

More training does not equal more muscle growth. Understand that the purpose of weight training is to stimulate muscle growth. That takes very little time. Once that has been done, the muscle needs to be repaired and new muscle needs to be built. That only happens when you are resting. You do not build muscle in the gym, you build muscle when resting! If you never give your body any essential "non active" time, when will it have a chance to build muscle? Think about that.

Now, add in the fact that you have a difficult time gaining weight and the importance of rest increases. Individuals who are naturally thin and have difficulty building muscle tend to require less training and more rest.

6. Focus on Multi-Jointed Lifts

Multi-jointed exercises are those that stimulate the most amounts of muscle fibers. Unlike isolation exercises which only work individual muscles, multi-jointed lifts work many different muscle groups simultaneously. For those needing to gain weight, this is ideal because these lifts put your body under the most amount of stress. This is the stress that will shock your nervous system and cause the greatest release of muscle building hormones. This results in increased muscle gain all over the body.

You can still do some isolation work; however it should not be the focus of your workouts, and should only come after your multi-jointed lifting is complete.

7. Focus on Using Free Weights

Free weights are preferred over machines for many reasons, but most importantly because they allow the stimulation of certain supporting muscle groups when training. Stimulating these stabilizer and synergistic muscles will allow you go get stronger, and ultimately build more muscle faster. Yes, some can most likely still build large amounts of muscle using machines, but why make it more difficult if you already have a difficult time gaining weight?

8. Lift a weight that is challenging for you

Building mass involves lifting relatively heavy weight. This is necessary because the muscle fibers that cause the most amount of muscle size growth (called Type IIB) are best stimulated by the lifting of heavy weight. A heavy weight as one that only allows you to perform 4-8 reps before your muscles fail.

Using a lighter weight and doing more reps can stimulate some Type IIB fibers, but again if you have a difficult time gaining weight, why make it more difficult? You need to try and stimulate as many as you can with the use of heavy weights.

9. Focus more on the eccentric portion of the exercise.

When you lift a weight, it can be divided into three distinct periods. The positive, the negative and midpoint. The concentric or "positive" motion usually involves the initial push or effort when you begin the rep. The midpoint is signaled by a short pause before reversing and returning to the starting position. The eccentric, or "negative" portion of each lift is characterized by your resistance against then natural pull of the weight.

For example, when doing push-ups, the positive motion is the actual pushing up motion. Once you have pushed all the way up, you hit the mid point. The negative motion begins when you start to lower yourself back down. Most would simply lower themselves as fast as they pushed up, but I recommend extending and slowing down this portion. Slowing down the eccentric part of the lift will help to stimulate more muscle growth. It actually activates more of the Type IIB fibers mentioned about in Rule 7.

10. Keep your workout short but intense.

Your goal should be to get in, stimulate your muscles and then get out as quickly as possible. It is not necessary to do large amounts of exercisers per body part trying to target every muscle and hit every "angle". This should only be a concern of someone with an already developed, mature physique who is trying to improve weak areas.

If you have no pec, don't concern yourself with trying to target inner, outer, upper, lower or whatever. Just work your chest. You should do no more than 2-3 exercises per body part. That's it. Doing more than that won't build more muscle, faster. In fact it could possibly lead to muscle loss. Long training sessions cause catabolic hormone levels to rise dramatically. Catabolic hormones are responsible for breaking down muscle tissue resulting in MUSCLE LOSS. While at the same time, long training sessions suppress the hormones that actually build muscle.

If you don't want to lose muscle during your workouts, I suggest limiting your sessions to no more than 60-75 minutes MAXIMUM. Less if you can.

11. Limit your aerobic activity and training

Honestly, I do not do any aerobic activity when I am trying to gain weight. This is mainly because it interferes with the important "non-active" time my body needs for muscle building and recovery. I do understand that people have lives and other activities that they don't want to give up, so it must be kept to a minimum. It won't hurt your progress as long as you don't over do it. If you find that you are doing more aerobic activity weight training, that's overdoing it.

I also don't recommend it because people tend do it for the wrong reasons. Many start aerobic activity because they believe it will help them to lose fat. While that is true, it won't do so on a high calorie mass diet. To lose fat, you need to be eating fewer calories.

12. Don't program hop

Here's how it usually happens. You've just read about a new exercise or workout that is supposed to pack on the mass. Now, even though you had already started another training program a few weeks ago, you are tired of it and really want to start this routine instead because it sounds better.

I call these people, "program hoppers". They are very enthusiastic when starting a new program, but they never follow it long enough to actually see any results. They are easily distracted and love to drop whatever they may be doing to follow the latest "hot" workout or exercise.

My advice is don't do it. This is a bad habit that never leads to a positive outcome. Understand that it takes time for any program to work. To be successful, you must follow your program consistently. Yes, there are many different training methods and interesting routines out there, but you can't do them all at the same time and jumping around won't allow enough time for any of them to actually be effective for you. Pick one that is focused on your current goal and stick with it. There will be plenty of time to try the others later, but NOT NOW.

EATING RULES

13. Eat more

This rule is pretty simple, but usually the one that is not done correctly. If weight gain is your goal, then you will need to eat more food. Period. In most cases, you will need to eat more than you are normally accustomed to.

One large problem that I had when starting out is I just had no appetite. I knew I needed to eat more, but I just did not want to. I had to force myself to eat at each meal. Thankfully, after about 2 weeks, my appetite grew. I was becoming hungry before each meal, and if I didn't eat my meal at the normal time, my body knew it.

If you have this problem, you still must eat something, no matter how much. Start off making yourself eat something small like fruit every few hours. Then, as your appetite becomes more active, gradually move into more real food.

What this will do is gradually get your body accustomed eating at regular intervals. Eventually you will be hungry before each meal time.

When eating more, you will need to make sure that you are getting plenty of good quality protein. Protein is a nutrient that is essential for building muscle. Every meal that you eat should contain some form of protein. Meal Replacement Powders like Myoplex are excellent for this purpose. They enable you to eat large amounts of good quality protein in a very convenient manner.

14. Eat more often

In addition to eating more calories, you should also strive to eat more often throughout the day. Eating infrequently, or going long periods without eating, will cause your body to breakdown muscle tissue for the calories it needs. This is especially true for those with fast metabolisms.

Spreading your meals throughout the day will give you more manageable meal sizes, improve nutrient assimilation, and make sure that your body always has the calories it needs for muscle building and repair. I recommend eating a high protein meal every 3 hours. During normal waking hours, that usually equals about 6 meals.

Now, I know what you are saying, "I'm too busy to do this", or "how can I do that with a full time job and school?" Don't let the thought of this being too difficult keep you from doing it. It may seem very inconvenient at first, but once you get in the habit of doing it, it becomes second nature and you don't have to give it much thought. Trust me, I've been doing it for years and do not feel that it's limiting or time consuming.

15. Use Nutritional Supplements.

Before you buy any product, remember that supplements are not magic. Too many people think that just because you buy the latest product, it guarantees that you will automatically begin to pack on the pounds. The truth is that supplements are only there to enhance an already solid diet and workout program.

They can give you the extra edge by:

* Adding More Convenience: Using food supplements like Myoplex or Designer Protein help to eliminate the common problem of 'not enough time', by providing you with a quick, efficient way to get your required nutrients each day. They make eating large amounts of calories and protein easier for people with low appetites.

* Increasing Strength Levels: Products that contain Creatine, like Phosphagen HP or Cell-Tech enable you to swing the odds of gaining more weight in your favor by increasing your strength output. Creatine enables you to lift heavier weights, which will stimulate more muscle fibers and cause more muscle growth.

* Decreasing Recovery Time: Vitamin C is essential to prevent free radical damage, which is accelerated after the heavy trauma of weight training. It is also essential is helping to repair connective tissue. All of this helps decrease the amount of time you are sore.

* Enhancing Your Immune System: Weight training increases the body's need for many minerals like magnesium and selenium. I always use a good multi-vitamin ensures that I am not deficient in any major essential vitamin or mineral. Deficiency symptoms include muscle weakness and suppression of the immune system, muscle cramping and fatigue.

I can honestly say that I could not have built the body I have today without the convenience and enhancements supplements provide. I simply don't have the time or desire to do it any other way. This is a choice that you must decide for yourself. You will be spending your money on these products, so make sure that you know their place in your program.

IS THIS POSSIBLE?

Yes, but I have to be honest and say that from my experience, gaining weight is much more difficult than losing fat. Even if you are doing everything right, it will still be difficult because you are fighting against what your body naturally prefers. If you are naturally thin, building an impressive physique involves persistence and determination, but no matter what anyone says, it is well within your ability. Good luck and for more information on how to gain weight, be sure to check out my website at http://www.fastmusclegain.com

Former "skinny guy" Anthony Ellis is the author of Gaining Mass. The most widely used weight gain program in the world. This unique program designed to help people gain weight and build muscle, is currently being used in over 90 countries. For more information on how to gain weight and build muscle, check out his website at http://www.fastmusclegain.com

Article Source: http://EzineArticles.com/?expert=Anthony_Ellis

Muscle Building Secrets For Girls

Building muscle and getting an athletic body is a dream of everyone. Not only men but girls also work out hard to acquire such body stature. Majority of girls today not only fond of a thin flat stomach but seek information on how to build body muscles. But the fact is that, girls can never build as huge muscles as men do until and unless they use any anabolic synthetic steroids. It is better to follow some effective natural ways for building desired muscles all over especially for girls.

Girls often get fed up with wasting hundreds of bucks per month on muscle building plans and supplements or reading incompetent, confusing training information that do nothing whatsoever. Also failure comes often when girls think of building muscles in terms of men. It is not good to start weight lifting exercises blindly to gain muscle mass; because the effect of bodybuilding on girls is somehow different than men. One should know the fact that, without a proper body building nutrition no amount of physical activity can give the desired body. Actually, it is all about a proper balance between the two most vital factors, bodybuilding nutrition and muscle building exercises.

In addition to the external muscle building factors, girls should also consider the impact of inbuilt physical components, the hormones and genetic set up. The most effective muscle building hormone is the Testosterone, which get produced in a very small amount in the girl's body. Most of the professional bodybuilders use this hormone as external supplement. But, girls who conduct weight training without the use of such steroids actually get the firm and fit cellulite-free looking body with greater fitness for longer period of time.

Girls, planning to build body muscle first need to plan a proper diet schedule. The fact is that, metabolic rate of an individual is determined by the amount of calories getting burnt while exercising or during rest. Making a diet schedule, few things should be kept in mind that, girls need different nutrients than boys. They need iron at a greater amount. Protein carbohydrates and other nutritional components also should be included as per bodily requirement.

Exercises like, flyes, stiff-legged dead lifts, dumbbell presses, chin-ups etc. help immensely to build body muscles in girls. These exercises stretch the muscles of lower extremity and activate them collectively. If a girl can perform all exercises through her full range of motion, flexibility and stretching capabilities will increase.

It should always be kept in mind that, girls need lots of rest after each training session. Because when they are working out several cellular components get damaged and while resting the erection process goes on.

The entire work out process should be planned and done under a professional supervision. Girls should pay a little more perception while doing any sort of physical exercise or making dietary changes as their bodily constitution is more complicated than men. Girls also should never get afraid of lifting harder weights as muscles always act in response to resistance and if the resistance is too low, then there will be no reason for the body to transform.

Would you like to get your hands on a great step-by-step guide to build muscles that won't fail you? Click here to find out more about.

Article Source: http://EzineArticles.com/?expert=Rikard_Ingvarsson

Dips - Chest Version

1. For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.


2. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.


3. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.


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

Variations:

If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight.

Otherwise, a spotter holding your legs can help.

More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.

Dips - Triceps Version

1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.


2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.


3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.


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

Variations: If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight.

Otherwise, a spotter holding your legs can help.

More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.

Russian Twist

1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.


2. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.


3. Twist your torso to the right side until your arms are parallel with the floor while breathing out.


4. Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.


5. Repeat for the recommended amount of repetitions.

Variation: As you get more advanced, you can hold a weight with both arms for resistance.

Physician's Advice on Exercise

Whenever you read about exercising, you often see the caution from an author about talking to your physician before you start any exercise program. This is sound advice, as long as you don't take it too far. Because of this common caution, many people seem to think that physicians are experts on exercise. That isn't usually the case.

Most physicians are trained in working with diseases and how to cure them. They don't know much more about putting together a proper exercise program than the average, educated adult.

If you have an existing medical condition, or you've been told you have certain risk factors (such as: being a smoker, or being excessively overweight) you definitely should talk to your physician before you start an exercise program. But, talking to them, and getting exercise program advice from them, are two different things.

If you have a good physician, he or she will probably give you clearance to exercise and tell you if there is anything you need to be careful about. They may suggest you have an exercise physiologist or an experienced trainer design and supervise a sensible program. If you have a severe medical condition, they may suggest that you join a supervised exercise program such as a cardiac rehab program at a medical facility or hospital.

It seems to me that too many people use the need for talking to their physician as an excuse for not starting an exercise program. They just can't find the time for an appointment, or they don't want to pay for an extra visit. Well, if you're generally in good health and see your physician for regular check ups, you probably don't need to check in with them before starting an exercise program. Of course if it's been a long time since you did any exercise, you're over 65, or you have a specific medical condition, it sure would make sense to at least call your physician and tell them what you want to do.

In almost all cases, the benefits of a sensible exercise program far outweigh the precautions you may need to take. So:

check in with your physician if it's necessary,

have a professional design a sensible program for you, and

start doing some exercising on a regular basis©2005 Thomas D. Manfredi

Online fitness coach Tom Manfredi is the creator of the site "fitness-after-50". He has a master's degree in exercise physiology and over 20 years of practical exercise experience.

This site is designed with the mature adult in mind. There is a lot of information available on the site for anyone looking to start or restart a sensible exercise program. Learn more by going to fitness-after-50.com

Article Source: http://EzineArticles.com/?expert=Tom_Manfredi

Wide Grip Lat Pull Down

1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.


2. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.


3. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.


4. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.


5. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.


6. Repeat this motion for the prescribed amount of repetitions.

Variations: The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.

Pull Ups

1. Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.


2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.


3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.


4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.


5. Repeat this motion for the prescribed amount of repetitions.

Variations:

• If you are new at this exercise and do not have the strength to perform it, use a chin assist machine if available. These machines use weight to help you push your bodyweight.


• Otherwise, a spotter holding your legs can help.


• On the other hand, more advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.


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

Chin-Up

1. Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.


2. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.


3. As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body. Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.


4. After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.


5. Repeat this motion for the prescribed amount of repetitions.

Variations:

• If you are new at this exercise and do not have the strength to perform it, use a pull-up assist machine if available. These machines use weight to help you push your bodyweight.


• Otherwise, a spotter holding your legs can help.


• On the other hand, more advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.

How to Prevent Most Common Bodybuilding Injuries

When I was younger my dad would tell me that "an ounce of prevention is worth a pound of cure". Now as I have had children and grandchildren I am often heard using this same phrase. I also find myself echoing that same statement to many of my clients, and the ones that listen and follow the rules of safe exercising have an extremely low incidence of accidents.

All athletes including bodybuilders are aware that they can be injured. While many of these injuries will not be severe, there is also the possibility of a career or even life ending injury.

I am not saying that we can prevent all injuries there will always be some but we can prevent a good many by following some simple rules and using some common sense.

I read recently where an apparently healthy High School football player died in his sleep. That is not the type of injury we can anticipate nor can we be sure that there is any way to completely prevent that type of incident.

Whether you are a professional bodybuilder or a weekend warrior here are some things you can do to prevent injury.

Warm up before exercising prepare your muscles by getting them warmed up, you can do this through stretching, riding a bike, walking or running on a treadmill or even some quick reps with a light weight. This will get the blood circulating through the muscles. Stretch the muscles to the fullest degree and hold for 30 seconds; do not bounce, to help increase flexibility. Pliability and flexibility are extremely important in preventing muscle injuries such as strains and it will improve the muscle's ability to respond to exercise.

Stretching after exercise helps to allow the muscles to cool off slowly, decreases recovery time and muscle soreness.

It may seem pretty obvious but one of the easiest things to do to keep from getting injured is to use proper form for the exercise. Bodybuilding can be safe and enjoyable and if you follow the law of good form you will have far less injuries than the person who just wants to see how much weight they can toss around.

You should avoid bouncing or jerking movements and make sure you use the proper grip for the exercise. If you are not sure if you are doing an exercise correctly then you may want to hire a trainer to help you with technique. A couple hundred dollars for some lessons with a professional trainer is not really a bad price to pay for their expertise in helping you with form and technique.

You may want to wear lifting gloves or wraps to help distribute the weight more evenly and help to prevent injury.

At some pint you will probably decide to use heavy weights, when you do get at least one spotter and depending on the exercise you may want two.

When you wear down or get fatigued, stop for awhile, rest. Distraction and fatigue are two of the most common reasons for accidental injuries in the gym. Lifting weights especially heavy weights requires concentration. Chatting with buddies, watching TV or watching other people in the gym can cause you to lose focus and drop weights on you or on anyone nearby and cause serious possibly long term injury.

Overtraining can also be a problem especially for those that do not workout regularly. Not eating, poor sleep habits, overtraining, using too much weight, not preparing properly, bad form and even sometimes just making sure the area around where you are exercising is free of possible obstacles. You would want to set a Personal Record, take a step back fall over a weight plate and break an arm or leg would you?

Follow the rules, use good sense and proper form and you should be just fine. If you do get an injury always remember the acronym RICE for the first aid for most muscle injuries. It stands for Rest, Ice, Compression and Elevation and is pretty much the standard treatment for muscle strains and sprains.

Jerry Goodwin has been certified as a Medical Technologist since 1977. He is an avid Cyclist participating in Road racing, Mountain Biking and BMX Racing. He sponsored or been the event director in numerous cycling events for various charities including the Toys for Tots, The Cystic Fibrosis Foundation, The South Georgia Foiod Bank, Carolines Ride, and the Soutwest Georgia Cyclefest-Making a difference in the lives of wounded warriors in Southwest Georgia.

Jerry was certified as a Personal Trainer for several years and still answers questions about weightlifting and exercise as well as cycling at allexperts.com

Jerry served in the US Navy during the VietNam era aboard the Jesse L. Brown DE1089. After release from Active Duty in the Navy Jerry served in the Ohio National Guard, the Kansas National Guard and the Georgia National Guard. Honors include the Ohio Award of Merit, The Ohio Special Services Ribbon and the Army Commendation Medal.

For more information on Jerry, cycling or weight training check out the blog at http://www.bodymindgoalsnews.info

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Solutions For Exercise - Induced Back Pain

Did you know that low back pain at some point in time will inflict over 80% of the population? Proper footwear can potentially prevent, reduce and treat biomechanical factors associated with low back pain in runners. Back pain can be a mysterious thing. Every time your feet hit the ground, the reacting shock is transferred up your legs to your hips and spine, and any biomechanical imbalance can ultimately cause lower back pain.

It could be that you have flat feet, and your over-pronation (rolling in of your feet) is causing your back ache. It could be that you have really high-arched, rigid feet and the lack of pronation is causing your back pain. It could be that one of your legs is ever-so-slightly shorter than the other, or that your pelvis is just a tiny bit uneven or tilted. You could have a curve in your spine. More seriously, one of the discs between the vertebrae of your spine could be degenerating or arthritis is setting in.

Back pain can be a tough mystery to solve, but with a little help from your friendly neighborhood sports medicine specialist you should be able to track down the cause. By far the most common diagnosis in patients with low back pain is the lumbar sprain/strain, which accounts for about 75% of all cases of low back pain. While muscle strain is the most common cause of back pain for runners, play it safe and visit a sports medicine orthopedist or a chiropractor to have your spine and vertebrae examined if you are experiencing severe pain.

If you have ruled out all the worrisome spine issue, you may have an uneven pelvis or unequal leg lengths. These conditions are relatively common and can be ascertained with a good biomechanical exam. With either, the muscles on one side are being pulled. They're tense to begin with, and the added stress of running can put them into spasm. Relatively weak abdominal and lower back muscles might also contribute to the problem. Running generally tends to cause strength imbalances between these muscle groups. Add tight hamstrings, another common condition among runners, and you have a nifty recipe for back pain. Core strengthening exercises and a lot of stretching can help.

Finally, the root cause is often in your foot, the last place most people look! Back pain is a common injury associated with flat feet and over-pronation. Likewise, if your feet are rigid and high-arched, their lack of stress relief and under-pronation can cause stress imbalance resulting in back pain.

For immediate relief, cut back on the mileage, moist heating pads, anti-inflammatories like ibuprofen, and a good massage. If the problem is disc deterioration or spinal arthritis, surgery may be necessary, and an adjustment in training is absolutely required. Take this condition seriously, and see a spinal specialist. If your spine is merely out of alignment, manipulation by a chiropractor or physical therapist may help ease your pain. This may also ease your muscle strain.

If your doctor confirms that you have an uneven pelvis or unequal leg lengths, the solution will likely be to try to correct the problem with a heel lift on the short side. This may be as simple as putting a piece of 1/4" foam or cork into the heel of your running shoe. If you don't get any relief at all within a week, go ahead and take the lift out. If it does no good, its better just not to wear one; your body may have adjusted to different leg lengths, and "fixing" it may cause more discomfort. Whatever the case, make sure that the remedy matches the problem; do not use a heel lift if your doctor does not confirm that you have an uneven pelvis or unequal leg lengths, or you may only make your problems worse.

If your problem is in the structure of your foot, your solution may be as simple as wearing different running shoes or adding orthotics to the mix. Shoes have been shown to lose almost 75% of their shock absorption after approximately 500 miles. This appears to be the critical point in which injuries tend to develop as a result of shoe wear. Thus it is important to have a rough idea how many miles are on your shoes and to replace them before soreness begins. If your shoes are not worn out, see your podiatrist for recommendations of shoe types and to see if an orthotic will help decrease the biomechanical strain causing your back pain. . In most cases of lower back pain, you will benefit from exercises to strengthen your back and abdominal muscles.

Back pain can be an indicator of a serious problem and can lead to a cascading injury that slows your running to a complete halt! Muscular back pain is the most common and can be annoying and complicated to treat due to the myriad of causes. If you have severe pain, seek medical attention immediately. If your pain is mild and seems to be directly related to your running, look to your feet as a possible contributor to you pain.

Dr Marybeth Crane is a board certified foot and ankle surgeon and a vetran marathon running podiatrist. For a copy of her FREE BOOK or more information on running injuries, she can be reached at her website or peruse her musing on her blog! She also offer doctor-approved foot care products for your health!

Article Source: http://EzineArticles.com/?expert=Dr_Marybeth_Crane

Cable Upright Row

1. Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.


2. Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, 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.

Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I've seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.

Variations: This exercise can also be performed using a straight or e-z bar. Another variation is to use dumbbells, though this later exercise should be reserved by the most advanced people that are well familiarized with correct execution.

Cable Shrugs

1. Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.


2. Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.


3. Lift the bar by elevating the shoulders as high as possible as 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 bar. Only the shoulders should be moving up and down.


4. Lower the bar back to the original position.


5. Repeat for the recommended amount of repetitions.

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

Upright Row with Bands

1. To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.


2. Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.


3. Lower the handles 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 or e-z bar. Another variation is to use dumbbells, though this later exercise should be reserved by the most advanced people that are well familiarized with correct execution.

Standing Dumbbell Upright Rows

1. Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.


2. Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.


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


4. Repeat for the recommended amount of repetitions.

Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I've seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.

Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using an e-z bar.

Barbell Shrugs

1. Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.


2. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps.


3. Slowly return to the starting position as you breathe in.


4. Repeat for the recommended amount of repetitions.

Variations: You can also rotate your shoulders as you go up, going in a semicircular motion from front to rear. However this version is not good for people with shoulder problems. In addition, this exercise can be performed with the barbell behind the back, with dumbbells by the side, a smith machine or with a shrug machine.