Muscle Building
Author: Rick Mitchell
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.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to http://www.bodybuildingadvisor.com/index.html Bodybuilding Advice to learn more about the issues covered in this article.
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Baby Boomers Moderate Exercise; Notice Scarcity of Seniors In Marathons
Workout Routines
Author: Tom Attea/NewsLaugh.com
Baby boomers, who exercise more than any generation before them, have been flocking to orthopedic surgeons to tend to their aching tendons and joints.
As news of the growing need for surgical intervention spread, a number of boomers have found the willpower to moderate the intensity of their workout routines.
Personal experience has also confirmed the wisdom of moderation. For example, one inveterate marathoner was shocked by the surprising perception that there were not a lot of senior citizens dashing across the finish line in the New York Marathon.
He began to wonder if at a certain age less strenuous activity might actually be, not only the better part of healthcare, but all that's generally possible. He also began to ask himself if seniors who persisted in intense physical challenges like the marathon were absent at or near the finish line because they literally dropped by the wayside. He dismissed that possibility, because it really brought into question his hope for up-to-the-last-minute youth.
He shared the possible advisability of moderation with a fellow boomer, who happened to be his girlfriend. She agreed to take it into consideration but required proof of the astonishing comeuppance. So, while working out at her gym, she looked around and noticed, to her amazement, that there were not a lot of seniors sweating along with her, especially on the running track and in the weight room.
Most unsettling of all, she noticed that a confounded lot of the runners looked younger than she did.
She dared to break the stunning revelation to a friend, who told her boyfriend. Since hot news has a way of making it through the boomer vine, soon the bewildered generation was abuzz with the invitation to moderation.
Being serious about their health, many have researched the bone-crushing consequences of persistent over-exercise and have discovered that that they really should take it a little easy on themselves, especially since many of them are flirting with age 60. It seems that if they can persuade themselves of the wisdom at least some moderation they will go a long way toward preserving their knees, ankles, and assorted joints, tendons, and muscles. They could also save on visits to the surgeon.
As expected, however, hard-line boomers are adopting an over-exercise-until-you-drop attitude.
As one recalcitrant member of the group said, "Hey, it's like exercising came with the genes. I can't change my routine anymore than I can change my feet, which wake up every morning, ready to run for miles."
This group is so determined they plan to exercise excessively, even if it means hobbling into old age due to self-inflicted hobbling. As another member of the over-exercise or you're over-the-hill group stated, "Look, if I'm going to need a knee replacement or two, I might as well be one of the first in my generation to get one."
Article Source : http://www.articledashboard.com
Tom Attea, creator of Newslaugh.com, has had six shows produced Off-Broadway and has written comedy for TV. Critics have called his writing ""delightfully funny" and "witty" with "good, genuine laughs."
...
Author: Tom Attea/NewsLaugh.com
Baby boomers, who exercise more than any generation before them, have been flocking to orthopedic surgeons to tend to their aching tendons and joints.
As news of the growing need for surgical intervention spread, a number of boomers have found the willpower to moderate the intensity of their workout routines.
Personal experience has also confirmed the wisdom of moderation. For example, one inveterate marathoner was shocked by the surprising perception that there were not a lot of senior citizens dashing across the finish line in the New York Marathon.
He began to wonder if at a certain age less strenuous activity might actually be, not only the better part of healthcare, but all that's generally possible. He also began to ask himself if seniors who persisted in intense physical challenges like the marathon were absent at or near the finish line because they literally dropped by the wayside. He dismissed that possibility, because it really brought into question his hope for up-to-the-last-minute youth.
He shared the possible advisability of moderation with a fellow boomer, who happened to be his girlfriend. She agreed to take it into consideration but required proof of the astonishing comeuppance. So, while working out at her gym, she looked around and noticed, to her amazement, that there were not a lot of seniors sweating along with her, especially on the running track and in the weight room.
Most unsettling of all, she noticed that a confounded lot of the runners looked younger than she did.
She dared to break the stunning revelation to a friend, who told her boyfriend. Since hot news has a way of making it through the boomer vine, soon the bewildered generation was abuzz with the invitation to moderation.
Being serious about their health, many have researched the bone-crushing consequences of persistent over-exercise and have discovered that that they really should take it a little easy on themselves, especially since many of them are flirting with age 60. It seems that if they can persuade themselves of the wisdom at least some moderation they will go a long way toward preserving their knees, ankles, and assorted joints, tendons, and muscles. They could also save on visits to the surgeon.
As expected, however, hard-line boomers are adopting an over-exercise-until-you-drop attitude.
As one recalcitrant member of the group said, "Hey, it's like exercising came with the genes. I can't change my routine anymore than I can change my feet, which wake up every morning, ready to run for miles."
This group is so determined they plan to exercise excessively, even if it means hobbling into old age due to self-inflicted hobbling. As another member of the over-exercise or you're over-the-hill group stated, "Look, if I'm going to need a knee replacement or two, I might as well be one of the first in my generation to get one."
Article Source : http://www.articledashboard.com
Tom Attea, creator of Newslaugh.com, has had six shows produced Off-Broadway and has written comedy for TV. Critics have called his writing ""delightfully funny" and "witty" with "good, genuine laughs."
...
Before You Burn
Muscle Building
Author: C.J. Gustafson
Information About Weight Training Routines For Beginners
So you need to lose a few pounds? Perhaps you want to bulk up and strengthen and define your muscle tone? Maybe you just want to add a bit of variety to your exercise program? Weight training routines offer a great way to accomplish these goals. These types of training routines are used by professional athletes, fitness pros, and body builders. Many individuals work weight training into their overall exercise routine in combination with cardio workouts or other activities. In order for a weight training routine to be effective, it needs to be targeted to produce specific results. The exercises you include will be different depending on what you want to accomplish.
Basic Weight Training Workouts
When first getting started with weight training programs, it is important to learn proper technique before moving on to more difficult exercises or heavier weights. It is also a good idea to establish a pattern or routine to help you stick to your program and get consistent results. For beginners, training for a half hour or 45 minutes two to three times each week is recommended. As noted, the exercises you include in your routine will depend on the results desired.
Strength Training Workouts
A muscle gets stronger when it is used consistently. For example, a person lifting 5-lb dumbbells according to the same workout routine will condition their muscles to perform at a certain level and will maintain and tone muscles. To increase strength and bulk, the muscles will need to be forced to lift beyond the normal range, hence the saying, no pain, no gain.
To exceed current capacity and improve muscle strength, a workout should progressively add more weight, sets, or repetitions in a set. It may become necessary to move to a different type of lifting exercise. Those who want to increase strength while minimizing growth of muscle mass should aim for the maximum number or repetitions possible for each weight, rather than trying to lift heavier than anyone else.
Muscle Building Routines
A muscle grows and strengthens when it is pushed beyond its average capacity. Those who want to add muscle quickly will lift heavier and use different techniques to "shock" their bodies into growing muscle. Many people agree that free weights are better suited to building muscle than resistance machines because they force all the muscles to work to support the weight, rather than allowing the machine to help. It is also important to include exercises that target certain areas, such as chest presses, bicep curls, calf raises, or back squats.
Building muscle also requires recovery time for the muscles to adjust. This involves getting the proper nutrition, sleep, and breaks between workouts. Most weight training programs geared at adding mass suggest a recovery time of two or three days in between training sessions. You may decide to do circuit training or cardio exercise in between, but be aware that burning too many calories can limit muscle growth. Many people who have difficulty adding muscle mass are making the mistake of working out too much.
Weight Reduction Workouts
Muscle weighs more than flab, and this has caused some people to get upset with their weight lifting programs. If the wrong type of exercise or an inappropriate routine is utilized, a person could actually gain weight because they are building muscle quickly. Those who want to lose weight will apply the opposite approach from muscle building. They should lift smaller weights with more repetitions and work in cardio activities more frequently.
Types of Equipment
There are several types of weight training equipment available from basic free weights such as dumbbells and barbells, to weight training stations and variable resistance machines.
Free weights generally engage more of the body's muscles during a workout. Because you are not relying on resistance or other support to stabilize the weight, you improve coordination as well. However, this can make free weights more dangerous for beginners who do not have proper technique or who select weights beyond their capabilities. Free weights typically take up less space than training stations and can be purchased in the amount, style and price range to fit any budget.
Resistance training machines use the design of the machine to target a specific muscle and work it without the assistance of other related muscles. There are several types of resistance machines. Some apply a constant resistance throughout the muscle movement. They place maximum resistance on a muscle or joint when it is at its weakest point, such as an elbow that is extended. Free weights such as dumbbells fit into this category, but there are also machines with cables and weight stacks that provide constant resistance.
Variable resistance equipment uses mechanics to adjust the amount of resistance on a muscle depending on the flex or angle of the joint. Thus resistance is increased at the point where an improved angle makes it easier to lift. The better quality machines utilize the results of extensive research to help improve results, minimize injuries and provide a variety of workout options.
Tips and Suggestions
Whether you are using free weights or weight benches and other equipment, it is important to have your health checked before beginning an exercise program, especially if you have had recent health concerns, are overweight, or have not been active for several months. It is also advisable to work with a fitness consultant or therapist at first to establish a weight training routine that is within your abilities and that is geared toward the results you hope to achieve.
Diet and fat intake can also affect your weight training program and many people consult with a nutritionist before beginning a training program. Building muscle requires different foods than losing weight so avoid frustrating your efforts by getting some informed dietary information before starting.
As with all forms of exercise, it takes a bit of time for results to become obvious. Hopefully you will begin to feel more active, energetic, and happy shortly after beginning your weight training program, but the loss of weight or growth of muscles will take longer. The results can be subtle at first. Take photos or record weight, size and other information before beginning and compare weekly to see your progress more clearly. This will help you realize that change is taking place and you will be more likely to continue with the workout routine.
About the Author:
C.J. Gustafson is a successful writer for http://www.fitness-n-exercise-equipment.com " http://www.fitness-n-exercise-equipment.com your shopping guide for home exercise equipment, http://www.fitness-n-exercise-equipment.com/home_gyms.htm " complete home gyms , treadmills, http://www.fitness-n-exercise-equipment.com/elliptical_trainers.htm " elliptical trainers and more. Copyright 2005 Fitness-N-Exercise-Equipment.com
Author: C.J. Gustafson
Information About Weight Training Routines For Beginners
So you need to lose a few pounds? Perhaps you want to bulk up and strengthen and define your muscle tone? Maybe you just want to add a bit of variety to your exercise program? Weight training routines offer a great way to accomplish these goals. These types of training routines are used by professional athletes, fitness pros, and body builders. Many individuals work weight training into their overall exercise routine in combination with cardio workouts or other activities. In order for a weight training routine to be effective, it needs to be targeted to produce specific results. The exercises you include will be different depending on what you want to accomplish.
Basic Weight Training Workouts
When first getting started with weight training programs, it is important to learn proper technique before moving on to more difficult exercises or heavier weights. It is also a good idea to establish a pattern or routine to help you stick to your program and get consistent results. For beginners, training for a half hour or 45 minutes two to three times each week is recommended. As noted, the exercises you include in your routine will depend on the results desired.
Strength Training Workouts
A muscle gets stronger when it is used consistently. For example, a person lifting 5-lb dumbbells according to the same workout routine will condition their muscles to perform at a certain level and will maintain and tone muscles. To increase strength and bulk, the muscles will need to be forced to lift beyond the normal range, hence the saying, no pain, no gain.
To exceed current capacity and improve muscle strength, a workout should progressively add more weight, sets, or repetitions in a set. It may become necessary to move to a different type of lifting exercise. Those who want to increase strength while minimizing growth of muscle mass should aim for the maximum number or repetitions possible for each weight, rather than trying to lift heavier than anyone else.
Muscle Building Routines
A muscle grows and strengthens when it is pushed beyond its average capacity. Those who want to add muscle quickly will lift heavier and use different techniques to "shock" their bodies into growing muscle. Many people agree that free weights are better suited to building muscle than resistance machines because they force all the muscles to work to support the weight, rather than allowing the machine to help. It is also important to include exercises that target certain areas, such as chest presses, bicep curls, calf raises, or back squats.
Building muscle also requires recovery time for the muscles to adjust. This involves getting the proper nutrition, sleep, and breaks between workouts. Most weight training programs geared at adding mass suggest a recovery time of two or three days in between training sessions. You may decide to do circuit training or cardio exercise in between, but be aware that burning too many calories can limit muscle growth. Many people who have difficulty adding muscle mass are making the mistake of working out too much.
Weight Reduction Workouts
Muscle weighs more than flab, and this has caused some people to get upset with their weight lifting programs. If the wrong type of exercise or an inappropriate routine is utilized, a person could actually gain weight because they are building muscle quickly. Those who want to lose weight will apply the opposite approach from muscle building. They should lift smaller weights with more repetitions and work in cardio activities more frequently.
Types of Equipment
There are several types of weight training equipment available from basic free weights such as dumbbells and barbells, to weight training stations and variable resistance machines.
Free weights generally engage more of the body's muscles during a workout. Because you are not relying on resistance or other support to stabilize the weight, you improve coordination as well. However, this can make free weights more dangerous for beginners who do not have proper technique or who select weights beyond their capabilities. Free weights typically take up less space than training stations and can be purchased in the amount, style and price range to fit any budget.
Resistance training machines use the design of the machine to target a specific muscle and work it without the assistance of other related muscles. There are several types of resistance machines. Some apply a constant resistance throughout the muscle movement. They place maximum resistance on a muscle or joint when it is at its weakest point, such as an elbow that is extended. Free weights such as dumbbells fit into this category, but there are also machines with cables and weight stacks that provide constant resistance.
Variable resistance equipment uses mechanics to adjust the amount of resistance on a muscle depending on the flex or angle of the joint. Thus resistance is increased at the point where an improved angle makes it easier to lift. The better quality machines utilize the results of extensive research to help improve results, minimize injuries and provide a variety of workout options.
Tips and Suggestions
Whether you are using free weights or weight benches and other equipment, it is important to have your health checked before beginning an exercise program, especially if you have had recent health concerns, are overweight, or have not been active for several months. It is also advisable to work with a fitness consultant or therapist at first to establish a weight training routine that is within your abilities and that is geared toward the results you hope to achieve.
Diet and fat intake can also affect your weight training program and many people consult with a nutritionist before beginning a training program. Building muscle requires different foods than losing weight so avoid frustrating your efforts by getting some informed dietary information before starting.
As with all forms of exercise, it takes a bit of time for results to become obvious. Hopefully you will begin to feel more active, energetic, and happy shortly after beginning your weight training program, but the loss of weight or growth of muscles will take longer. The results can be subtle at first. Take photos or record weight, size and other information before beginning and compare weekly to see your progress more clearly. This will help you realize that change is taking place and you will be more likely to continue with the workout routine.
About the Author:
C.J. Gustafson is a successful writer for http://www.fitness-n-exercise-equipment.com " http://www.fitness-n-exercise-equipment.com your shopping guide for home exercise equipment, http://www.fitness-n-exercise-equipment.com/home_gyms.htm " complete home gyms , treadmills, http://www.fitness-n-exercise-equipment.com/elliptical_trainers.htm " elliptical trainers and more. Copyright 2005 Fitness-N-Exercise-Equipment.com
Best Weight Lifting Workout Tips
Muscle Building
Author: Jim OConnor
After twenty plus years of celebrity fitness training in Beverly Hills, California, I would like to share with you my top six, most effective, weight lifting tips. If you follow these tips, you will know you have accomplished the maximum in the least amount of time.
Here are the six best muscle building workout tips I have discovered throughout my years as a celebrity fitness trainer. Please note: consult with your physician prior to taking part in any exercise program. Each individual has their own specific medical history, and overall objectives.
1. Use Multi-Joint Exercises
You will want to incorporate weight lifting exercises that work more than one muscle group at a time. Two or more joints are moving throughout a
particular strength training exercise. Performing an exercise like this will utilize a greater amount of muscle fibers, thus stimulating growth, as well as burning more calories. Examples of such multi-joint exercises are the chest press, leg press, leg squat, pulldown, and shoulder press. These are all very effective exercises leading to greater muscle development.
2. Focus on Form Before Weight
While lifting weights, it is important to focus on form. Let the particular muscle do the work, not momentum, or other muscles you are not targeting. You goal is to fatigue a particular muscle to its absolute maximum. It is not important to impress someone else in the gym with the weights you are lifting. Focus on working the muscle!
3. Repetitions Should Be Slow and Controlled
Eliminating the external force, momentum, is the key. Once again, let the targeted muscle do the work, and nothing else. Zone in on that particular muscle. You should concentrate on moving the weight using a cadence of two seconds positive motion, and four seconds back (negative). Please remember, this is weight lifting, not weight throwing.
4. Proper Rest Between Workouts Is Critical
Make sure your weight training workouts are high enough in intensity to stimulate muscle tissue growth, and have the proper rest between workouts to allow this growth to occur. The average amount of rest between workouts is 2-10+ days depending upon the intensity level. You shouldn't feel tired, and sore before your next workout, but eager to conquer the weights.
5. Don't Do Too Many Sets
Too many sets will put you in an over-trained zone. All you need is one, all out, set to momentary muscle failure in order to stimulate optimal muscle growth. Anything more is counter productive. However, light warm up sets are fine, and necessary.
6. Track Your Progress
Without tracking your workouts you will not know where you are, and where you need to go. Be a mad scientist and track your workouts. The information you gather will tell you more about yourself than a muscle magazine will.
If you want the most effective, efficient weight training workout, then follow these six simple tips to maximum muscle development.
*** Attention: Ezine Editors / Website Owners ***
Feel free to reprint this article in its entirety in your ezine, Blog, Autoresponder, or on your website as long as the links, and resource box are not altered in any way. Thank you!
Jim O'Connor - Exercise Physiologist / The Fitness Promoter
Copyright (c) - Wellness Word, LLC
9461 Charleville Blvd. #312
Beverly Hills, CA 90212
1-866-935-5967
Article Source : http://www.articledashboard.com
Jim O'Connor is an Exercise Physiologist, author, and publisher located in Beverly Hills, California. He combines his education with practical knowledge to promote Wellness Word.com. To discover additionalweight training workout tips visit Bodybuilding Hub.
...
Author: Jim OConnor
After twenty plus years of celebrity fitness training in Beverly Hills, California, I would like to share with you my top six, most effective, weight lifting tips. If you follow these tips, you will know you have accomplished the maximum in the least amount of time.
Here are the six best muscle building workout tips I have discovered throughout my years as a celebrity fitness trainer. Please note: consult with your physician prior to taking part in any exercise program. Each individual has their own specific medical history, and overall objectives.
1. Use Multi-Joint Exercises
You will want to incorporate weight lifting exercises that work more than one muscle group at a time. Two or more joints are moving throughout a
particular strength training exercise. Performing an exercise like this will utilize a greater amount of muscle fibers, thus stimulating growth, as well as burning more calories. Examples of such multi-joint exercises are the chest press, leg press, leg squat, pulldown, and shoulder press. These are all very effective exercises leading to greater muscle development.
2. Focus on Form Before Weight
While lifting weights, it is important to focus on form. Let the particular muscle do the work, not momentum, or other muscles you are not targeting. You goal is to fatigue a particular muscle to its absolute maximum. It is not important to impress someone else in the gym with the weights you are lifting. Focus on working the muscle!
3. Repetitions Should Be Slow and Controlled
Eliminating the external force, momentum, is the key. Once again, let the targeted muscle do the work, and nothing else. Zone in on that particular muscle. You should concentrate on moving the weight using a cadence of two seconds positive motion, and four seconds back (negative). Please remember, this is weight lifting, not weight throwing.
4. Proper Rest Between Workouts Is Critical
Make sure your weight training workouts are high enough in intensity to stimulate muscle tissue growth, and have the proper rest between workouts to allow this growth to occur. The average amount of rest between workouts is 2-10+ days depending upon the intensity level. You shouldn't feel tired, and sore before your next workout, but eager to conquer the weights.
5. Don't Do Too Many Sets
Too many sets will put you in an over-trained zone. All you need is one, all out, set to momentary muscle failure in order to stimulate optimal muscle growth. Anything more is counter productive. However, light warm up sets are fine, and necessary.
6. Track Your Progress
Without tracking your workouts you will not know where you are, and where you need to go. Be a mad scientist and track your workouts. The information you gather will tell you more about yourself than a muscle magazine will.
If you want the most effective, efficient weight training workout, then follow these six simple tips to maximum muscle development.
*** Attention: Ezine Editors / Website Owners ***
Feel free to reprint this article in its entirety in your ezine, Blog, Autoresponder, or on your website as long as the links, and resource box are not altered in any way. Thank you!
Jim O'Connor - Exercise Physiologist / The Fitness Promoter
Copyright (c) - Wellness Word, LLC
9461 Charleville Blvd. #312
Beverly Hills, CA 90212
1-866-935-5967
Article Source : http://www.articledashboard.com
Jim O'Connor is an Exercise Physiologist, author, and publisher located in Beverly Hills, California. He combines his education with practical knowledge to promote Wellness Word.com. To discover additionalweight training workout tips visit Bodybuilding Hub.
...
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