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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.

Thursday, August 9, 2018

Trainings For Specific Muscles

trainings for specific muscles

Chest Training

The common error here is doing too many bench presses and neglecting the upper-pectoral area. In most people the lower pecs are easy to build, especially by doing lots of bench presses. But after doing only flat-bench work, you’ll develop an imbalance between the upper and lower pecs, with a noticeable lack of muscle density in the upper area. You can do bench presses, but make sure you include more upper-pec exercises, such as incline presses and incline flyes. Doing bench presses to the neck is also great for thickening a deficient upper chest.

Shoulder Training

While various types of shoulder press exercises help to thicken the shoulders, they do little to improve the shape in this area. For this you need to do side laterals and rear laterals. Many bodybuilders frequently neglect the rear deltoid, which results in a lopsided, unbalanced deltoid development that looks especially bad from side and back angles. Usually, doing more than one pressing exercise during a shoulder routine is wasted effort. Top professional bodybuilder Vince Corner-ford succinctly points out why he does only one pressing exercise for shoulders by noting, "Why travel down the same street twice." All pressing exercises concentrate mainly on the front deltoid, so why do two or three press exercises when they all work the same area?

Back Mistakes

The problems here involve poor form and incomplete range of exercise motion. In bent-over rowing exercises it’s common to see excessive body motion, or throwing the weight. This places excessive strain on the lower back that often results in serious injury. Another problem is not doing a full contraction. Many bodybuilders like to use a 150-pound dumbbell for one-arm rows and raise the weight about four inches. Then they wonder why they lack back development. Take a hint from Lee Haney, who uses only a 75-pound dumbbell in one-arm rows, yet he has developed one of the most impressive backs in bodybuilding history. He goes all the way up.

Thigh Training

When doing squats, some bodybuilders drop down too fast and bounce on their knees. This inevitably leads to damaged knees. Research shows that squats don’t harm knee joints unless you use poor form. Do the exercise slow and controlled for best results. If you do leg extensions, start the exercise with your knees in a 90-degree angle to your feet. Any more than this hyperextends the knee joint, which lacks protection at this angle. Doing leg extensions in poor form is just as dangerous as doing squats in poor form.

Calf Training

When doing standing calf raises, always keep your knee joint locked. Doing this exercise with bent knees shifts the focus from calves to the large, flat muscle lying beneath the calves (soleus). It’s better to reserve the soleus work for exercises such as seated calf raises.

Arm Training

The primary error with arm training is excessive cheating and failure to do a complete range of motion. Make sure you do full reps, and lower the weight all the way for full muscle development. With triceps training it’s important to warm up the elbow joint with a few light, high-rep (15 repetitions or more) sets to prevent injuries. This list is by no means exhaustive but it does point out a few common errors that could slow down gains.

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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.

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.

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.