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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.
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 - 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.
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
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
The main shoulder muscles that concern bodybuilders are the deltoids and although they work closely with the arms and chest muscles, it is possible to isolate the delts in a training session. Unlike other body parts though, the shoulder is not designed for heavy lifting in all directions so beginners need to take care and use lighter weights than usual for shoulder-isolating exercises.
The deltoid covers the shoulder and consists of three distinct segments:
1. The anterior or front deltoid allows you to raise your arm to the front.
2. The medial or middle deltoid allows you to raise your arm to the side.
3. The posterior or rear deltoid allows you to draw your arm backwards when it is perpendicular to the torso.
The front delt usually receives plenty of work with chest exercises such as the bench press and pushup, so you'll need to use common sense and listen to your body when performing exercises that specifically target this muscle. The recommended shoulder exercises for beginners are as follows:
1. Seated dumbbell press - 3 sets of 10-15 reps. This exercise places the emphasis on the medial head.
2. Front lateral raise - 3 sets of 10-15 reps. This exercise emphasises the front delt.
3. Rear lateral flyes - 3 sets of 10-15 reps. This exercise targets the rear delt.
As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your shoulder 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.
2 comments:
thanks Ajay
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thanks manish
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