Back Exercises For Beginning Bodybuilders

From a bodybuilder’s perspective one of the most important body areas is the back. Not only can it be visually impressive but a strong back is essential for intensive training and day to day living. In bodybuilding you are aiming for three things with regard to developing the back muscles:

- Thickness of the upper back (traps).

- Wide lats.

- Highly defined lower back (spinal erectors and lower lats).

As a beginner there are five essential exercises for developing these muscles quickly:

1. Dumbbell shrugs – 3 sets of 10-15 reps. This exercise will develop the traps.

2. Seated V-bar cable rows – 3 sets of 10-15 reps. This exercise will develop the mid upper back.

3. Bent over barbell rows – 3 sets of 10-15 reps. This exercise will add thickness to the upper back.

4. Pullups – Aim for 25 reps. This exercise will strengthen the entire back.

5. Pulldowns – 3 sets of 10-15 reps. This exercise will define the lats.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your back exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

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Lower Body Exercises For Beginning Bodybuilders

The lower body contains some of your biggest muscles which are capable of bearing significant weights. The temptation for beginners to go for broke by performing heavy squats should be resisted. To begin with you should concentrate on building the muscles safely by using machines that isolate muscle groups. The squat is an excellent compound exercise that trains numerous lower body muscles but it is one you should learn properly after spending three months strengthening the individual muscles that will be utilized later.

The muscles of the lower body can be divided into five groups:

1. Quads – this is the big muscle group consisting of four muscles at the front of the thigh. These are the primary muscles used when performing exercises such as squats, leg press, lunge and leg extension.

2. Hamstrings – these are the main muscles at the back of the thigh. These are the primary muscles used when performing leg curls.

3. Gluteals – these are the muscles that make up the buttocks.

4. Hip flexors – these are the small muscles at the front of the pelvis that allow you to raise your legs to the front.

5. Calves – these are the two muscles found in the lower leg.

For beginners these muscles should be exercised as follows:

1. Leg press – 1 set of 10-15 reps. This is a useful exercise for the quads but it also works the hamstrings and glutes to a lesser degree.

2. Leg extension – 3 sets of 10-15 reps. This is a useful exercise for adding definition to the quads.

3. Hamstring curl – 3 sets of 10-15 reps. This exercise isolates the hamstrings.

4. Standing calf raise – 3 sets of 10-15 reps. This exercise works the gastrocnemius muscle.

5. Seated calf raise – 3 sets of 10-15 reps. This exercise works the soleus muscle underneath the gastrocnemius muscle.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your lower body exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

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Increase Your Training Intensity Negative Repetitions

You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.

In an earlier article I outlined the ways in which you can intensify your training. Here we’ll focus on the role that negative repetitions have to play in intensifying the training effect.

At the most basic level, human muscles have three types of strength:

1. Positive strength – the ability to raise a weight.

2. Static strength – the ability to hold a weight.

3. Negative strength – the ability to lower a weight.

Many bodybuilders concentrate primarily on their muscles’ positive and static strength but equal focus should be given to negative strength, or lowering the weight, if true muscle failure is to be achieved. You can emphasize this aspect of training by completing a set of negative reps after reaching positive failure.

You’ll need one or two partners to lift the weight to the top position so that you can lower it under your own control. Once you can no longer control the descent, the set ends. Take special care with leg exercises and avoid negative squats to protect the knees.

Beginners should not attempt negative reps while intermediate and advanced bodybuilders can be imaginative in how they incorporate negative reps into their training programs.

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Add Intensity To Your Muscle Building Workout

One of the biggest difficulties facing bodybuilders is how can they be sure that all muscle fibers have been recruited and exhausted during a given exercise and it is only by achieving this that muscle gains can be maximised.

The simple answer is, you have work beyond failure and experience a higher level of training intensity than before. This also ensures that workouts remain challenging and continue to engender progress over time thus reducing the likelihood of regression.

But how do you go about intensifying your training? Fortunately there is a tried and tested path to follow as outlined below:

1. Increase resistance – increasing the weight lifted in meaningful increments ensures the muscle is pushed beyond its previous point of failure thus maintaining the muscle building process. Aim to increase the weight when you reach six to eight reps and failure does not occur.

2. Change the exercise – to achieve maximal gains all muscle fibers in a body part must be trained. Changing the angle (e.g to incline bench press) or introducing a new exercise will stimulate growth.

3. Reduce rest intervals – giving the muscles less time to recover before exposing them to further work has the effect of increasing intensity.

4. Pre-exhaustion – when an exercise involves two or more muscles the weakest will prevent you from working the primary muscle to failure. The answer is to first isolate and tire the primary muscle before immediately moving to another exercise that works the set of muscles to failure.

5. Introduce supersets – this involves performing two exercises for the same muscle group without a rest interval. This means you have to utilize different muscle fibers which stimulate greater growth.

6. Use partial reps – at the point of failure you will not be able to complete the full range of movement for a given exercise. Completing a partial rep that uses only a segment of the lift will still work your muscles beyond the point of failure. This technique is especially useful to advanced bodybuilders as it allows them to increase intensity without adding extra routines that could cause overtraining.

7. Use isometric contractions – this involves holding the weight still at the point of failure to stimulate a static contraction in the muscle.

8. Employ forced reps – this involves completing one or more final reps after the point of failure has been reached. You will need the assistance of an experienced helper to attempt this.

Once you have added these techniques to your training regimen you’ll know you’ve done your best to maximize muscle growth.

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The Perfect Rep Range For Building Muscle

No matter what you read or who you talk to, everyone has their own opinion of what the “perfect” rep range should be to allow for maximum muscle stimulation and growth. In this article I’m going to clear up the confusion once and for all and teach you the truth about choosing the most effective rep range for optimal muscle-building results.

Sets that utilize heavy weight and low reps are without a doubt the most effective means of stimulating muscle growth. For every set you perform in the gym, you should utilize a rep range of 5 to 7. This means that for every set you perform, the weight should be light enough that you can complete 5 reps in good form, but heavy enough that you cannot complete more than 7. What’s so special about 5 to 7, you ask? Well…

1) Each set will only last between 20-30 seconds.

Maximizing your muscle gains is all about intensity and efficiency. By utilizing a lower rep range, your sets will only last a short period of time, allowing you to generate 100% mental focus and effort. Training with 100% intensity is critical to stimulating muscle growth and it is much easier to maintain this level of effort for shorter periods of time. You will not have to psyche yourself up for marathon sets lasting minutes on end, but rather for a short burst of all-out effort lasting only several seconds.

2) Muscle stimulation will be maximized.

Our bodies are made up of 2 main types of muscle fiber: slow twitch and fast twitch. Slow twitch fibers cannot generate large bursts of power and are utilized during prolonged activity. They have a high tolerance for endurance exercise but do not have a very high potential for increased growth. Fast twitch fibers on the other hand produce large bursts of power and are utilized during short, explosive movements. They contain a large amount of mitochondria (an area in the muscle cell where energy is produced) and have the highest potential for increases in both size and strength. By utilizing a rep range of 5 to 7 you will tap into these extremely responsive fibers and this will result in the greatest amount of muscle growth and strength gain possible.

3) Maximum resistance can be used.

By performing only 5 to 7 reps per set, you will enable your muscles to handle heavier amounts of weight than you could with a higher rep range. Building muscle is a byproduct of building strength, and training in a lower rep range is the most effective way to accomplish this. Since your strength will shoot up much faster using 5 to 7 reps per set, so will your muscle size.

4) Lactic Acid production will be kept to a minimum.

Training in the range of 5 to 7 will also decrease the amount of lactic acid that is secreted within the muscles. Lactic acid is a metabolic waste product that is produced as the body burns carbohydrates for fuel. Lactic acid accumulates in the muscle tissue at increased rates the longer you exercise. By limiting the amount of lactic acid production you will decrease muscle catabolism and create an environment in the body where greater amounts of energy can be generated. This will translate into greater power output and maximum strength potential.

Okay, so we’ve established that a rep range of 5-7 is the absolute most effective means of stimulating muscle growth. However, this does not apply all the time or on every single lift. There are a few select muscle groups that should be stimulated using a slightly higher rep range. These are the calves, abs, forearms and upper traps. These muscle groups are predominantly made up of slow-twitch fibers, and therefore will respond better to higher reps. For this reason, a rep range of 10-12 should be utilized for these muscle groups. Again, this means that the weight should be light enough for you to complete at least 10 reps, but heavy enough that you cannot complete more than 12.

Summary:

Perform 5-7 reps for the chest, lats, biceps, triceps, shoulders and thighs.

Perform 10-12 reps for the calves, abs, forearms and upper traps.

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Increase Your Training Intensity Forced Repetitions

You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.

In an earlier article I outlined the ways in which you can intensify your training. Here we’ll focus on the role that forced repetitions have to play in intensifying the training effect.

When you reach the point of muscular failure it is impossible to manage one more complete repetition of any exercise, at least not without losing form or correct technique. There is, however, one way in which you can increase the intensity even further and that is by completing one or more forced repetitions with the help of an experienced training partner.

The best way to achieve this is by keeping the same weights on the bar and have your training partner do no more than is necessary to allow you to complete up the three extra repetitions with good lifting form.

Beginning bodybuilders should avoid forced reps until they have learned good lifting techniques and have prepared their muscles for the stresses involved in this particular approach. Intermediate lifters should consider adding forced reps to one exercise in the pre-exhaust sequence. Advanced bodybuilders can utilize forced reps based on their own needs and judgement.

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Build Muscle Lose Fat Easier By Manipulating Your Training Variables

Everyone will inadvertently hit a frustrating plateau in their training at one time or another. You’re cruising along for a while, gaining strength, losing fat, looking better, and then all of the sudden it hits. Suddenly, you find yourself even weaker than before on your lifts, or you find that you’ve gained back a couple of pounds. It happens to everyone. Most of the time, these plateaus occur because people rarely change their training variables over time. Many people stick to the same types of exercises for the same basic sets and reps and rest periods with the same boring cardio routine. Well, I hope to open your mind and bring some creativity to your workouts with this article!

There are many ways that you can strategically modify your training variables to assure that you maximize your fat loss and/or muscle building response to exercise. Most people only think about changing their sets and reps performed, if they even think about changing their routine at all. However, other variables that can dramatically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the time under tension, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, and training frequency per week. Sounds like a lot of different training aspects to consider in order to obtain the best results from your workouts, doesn’t it? Well, that’s where a knowledgeable personal trainer can make sense of all of this for you to make sure that your training doesn’t get stale. Below are a few examples to get your mind working to come up with more creative and result producing workouts.

Most people stick to workouts where they do something along the lines of 3 sets of 10-12 reps per exercise, with 2-3 minutes rest between sets. Booooorrrrring! Here are a few examples of different methods to spice up your routine.

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Chest Exercises For Beginning Bodybuilders

The chest area is one of the easist muscle groups for beginning bodybuilders to strengthen and develop. It consists of a large muscle (pectoralis major) to either side of the breastbone and a smaller muscle (pectoralis minor) underneath. The pecs are relatively easy to develop in the early stages simply because they can be trained intensively although care needs to be taken to work them from different angles to ensure full development.

For beginners, three safe but effective exercises are recommended:

1. Incline dumbbell press – 3 sets of 10-15 reps. When you feel comfortable with the mechanics involved in this exercise you can move on to using a barbell instead, remembering to maintain proper form.

2. Incline dumbbell flyes – 3 sets of 10-15 reps. Done properly, this exercise is good for inner and outer pecs.

3. Push-ups – 3 sets of 10-15 reps. Keep your body straight from head to knees and lower your body until your arms form right angles. Done properly, the old fashioned push-up still offers benefits to the chest muscles.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your chest exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

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Arm Exercises For Beginning Bodybuilders

Most people new to bodybuilding pay a lot of attention to building big arms, sometimes to the point of overtraining. Don’t forget, the arm muscles are brought into play during most exercises aimed at other body parts so care must be taken not to overdo things.

Having said that, the arms are complex body parts in their own right and deserve a properly focused exercise program. In basic terms the arm consists of three main muscle groups:

1. Biceps brachii – two muscles at the front upper arm that run from the elbow to the shoulders.

2. Triceps brachii – three muscles at the rear upper arm that run from the elbow to the shoulder.

3. Forearm – several smaller muscles that run from the elbow to the wrist.

There are seven classic exercises that will allow beginners to get off to a good muscle building start without overstraining their bodies. For all of the exercises that follow, use a weight that is light enough to allow between 10-15 reps.

Three biceps building exercises are recommended for beginners:

1. Standing barbell curl – 3 sets of 10-15 reps.

2. Alternative standing dumbbell curls – 3 sets of 10-15 reps.

3. Preacher bench curls – 3 sets of 10-15 reps.

Three triceps building exercises are recommended for beginners:

1. Dips – 3 sets of 10-15 reps.

2. Close grip bench press – 3 sets of 10-15 reps.

3. EZ bar lying extensions – 3 sets of 10-15 reps.

One forearm building exercise is recommended for beginners:

1. EZ bar reverse curls – 3 sets of 10-15 reps.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your arm exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

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The Role Of Repetitions In Your Muscle Building Program

Repetitions are the basic building blocks of any strength or muscle building program but it is something that many lifters take for granted. How often do you see people at the gym speed through their reps, breathe haphazardly or fail to complete each rep correctly from a technical perspective? There is much more to the simple rep than meets the eye.

The first thing to note is that a repetition consists of three elements – namely lower, pause and lift. The speed at which this is achieved depends on the desired outcome, but to maximize muscle growth a slow, controlled tempo is required. The process should never be rushed, jerky or bouncy but instead should be controlled and smooth.

The second consideration relates to how many reps need to be performed. Once again, this depends on what you hope to achieve but you can use the following as a basic rule of thumb:

1. A single repetition maximum (1RM) increases muscle strength.

2. A six to eight repetition maximum increases muscle size.

3. A higher number of repetitions will have more effect on muscle endurance and little impact on size or strength.

Your aim therefore should be to complete six to eight reps of a load equivalent to 75-80% of your 1RM. This will maximize your muscle building potential, provided you complete each lift with perfect form in a smooth controlled manner.

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