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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Monday, December 5, 2016

How to Start Body Building for Beginners

To start body building a beginner needs to realize that they are in fact a beginner.  This means starting from step one.  Make sure you are healthy enough to body build and make a plan for body building that will help you reach your goals safely and effectively.


Get a Physical and Clearance from Your Doctor

This may sound like a step you think you can skip over but it is an extremely important step.  Not only do you need to make sure that you are physically able to begin body building, your doctor can help determine that the body’s organs and hormones are balanced so that you will achieve your goals. You will want to supplement protein, adding too much can be dangerous so you will want to discuss the amounts of protein you need to consume with your doctor.  Do not skip this step, if your body is not functionally appropriately you will not make the gains in body building that you can make until all your systems are functioning appropriately.

Select a Gym or Build Your Home Gym

You need to have a specific place determined to do your workouts.  You can either choose a gym that is convenient for you to get to or make your own gym at home.  When starting out, many find it best to start at a gym.  At a gym you have trainers available to ensure that you are performing the exercises and lifts correctly.  They can also help you set up a workout schedule and routine.  When looking for a gym check monthly fees, location, types of equipment available, hours of operation, make sure the equipment is kept up and the place is clean.

If you are going to work out at home, you must be motivated to do so.  It does have the advantage of no fees, no waiting for equipment and the ability to let you work out anytime you choose.  One thing to note is that if you work out at home, alone you will have no one to spot you, which could be dangerous.  For a home gym, to start you will need a weight bench with a leg extension/leg curl attachment and a set of adjustable dumbbells.

Start with a Beginner Body Building Workout

Don’t make the mistake of trying to do professional level work outs when you are just starting.  Instead begin slowly and progress.  You should start with a full body workout 3 times a week on non-consecutive days.

Suggestions for Full Body Workout, 3 days a week include (DB) Dumbbell bench press, DB Pullovers, DB upright Rows, DB curls, DB squats, DB lunges, one arm rows, lying leg curls, calf raises, leg extensions, bent over lateral raises, overhead triceps extensions and 75 degree incline DB bench press.  Start with a set being 10 to 12 repetitions of each exercise and perform 2 sets resting one minute between sets. Perform cardio work outs on the days you are not doing full body workouts.  Slowly increase the number of sets you do every few weeks as you feel you can.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.


Tips for Bodybuilders

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.



Bodybuilding World

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.

Famous Bodybuilders