Tuesday, August 21, 2007
College
I am currently in the process of moving to college. Sorry for any inconvenience this may cause my blog readers, but I assure you that normal weightlifting and fitness advice will resume as soon as I am moved in to Notre Dame and have gone through all the the freshmen orientation things they have planned for us. Thank you for your patience
Sunday, August 19, 2007
Lat Pulldowns
You probably know that you should workout your "back" sometime in your routine, but what exactly is classified as the back. Well, the lats make up a huge part of it; thus, today I will be sharing how to perform Lat Pulldowns.
The Muscles it Works: This exercise will target your lats. Your shoulders and triceps will also be worked to a lesser degree by this exercise.
How to Perform: Begin by finding a "lat machine" or a "high pulley". Set up the seat so you can sit on it while positioned directly below the bar. Speaking of bars, use a long bar. Grip the long bar with a wide grip and then begin the exercise (using either variation "A" or "B")
Variation "A"- Sit in the seat perfectly straight up. Without jerking your body, pull the bar behind your head. Then slowly allow it to return to the starting position before moving on to your next rep.
Variation "B"- Sit in the seat while leaning back at a slight angle. Pull the bar down to the top of your chest. Then slowly allow the bar to return to the starting position before moving on to your next rep.
Tips:
1. Hold the bar at the bottom of the motion (either behind your neck or at the top of your chest) and squeeze your shoulder blades together for about a second before returning the bar to the starting position to get a little extra workout from this exercise.
2. Go slow with this exercise and do not be jerky. Doing so will cheat your lats out of a workout.
Conclusion: This may sound good to you (and you may already be performing this exercise), but do you actually know what your lats are? I honestly didn't when I first began performing this exercise, but they are basically triangular muscles that run along your back and sides. With this being said, they are very important muscles for developing the "triangular" body shape sought after by many body builders (ie: wide shoulders and thin waist). They are also very important for developing a strong back to avoid injuries while lifting and playing sports so don;t cut them out of your routine (doing so will only cheat yourself and put you at risk for injuries)
The Muscles it Works: This exercise will target your lats. Your shoulders and triceps will also be worked to a lesser degree by this exercise.
How to Perform: Begin by finding a "lat machine" or a "high pulley". Set up the seat so you can sit on it while positioned directly below the bar. Speaking of bars, use a long bar. Grip the long bar with a wide grip and then begin the exercise (using either variation "A" or "B")
Variation "A"- Sit in the seat perfectly straight up. Without jerking your body, pull the bar behind your head. Then slowly allow it to return to the starting position before moving on to your next rep.
Variation "B"- Sit in the seat while leaning back at a slight angle. Pull the bar down to the top of your chest. Then slowly allow the bar to return to the starting position before moving on to your next rep.
Tips:
1. Hold the bar at the bottom of the motion (either behind your neck or at the top of your chest) and squeeze your shoulder blades together for about a second before returning the bar to the starting position to get a little extra workout from this exercise.
2. Go slow with this exercise and do not be jerky. Doing so will cheat your lats out of a workout.
Conclusion: This may sound good to you (and you may already be performing this exercise), but do you actually know what your lats are? I honestly didn't when I first began performing this exercise, but they are basically triangular muscles that run along your back and sides. With this being said, they are very important muscles for developing the "triangular" body shape sought after by many body builders (ie: wide shoulders and thin waist). They are also very important for developing a strong back to avoid injuries while lifting and playing sports so don;t cut them out of your routine (doing so will only cheat yourself and put you at risk for injuries)
Friday, August 17, 2007
21's
Getting the "pump" - that's what most lifters strive to achieve in each workout, yet we often fall short (and some never reach this level in their workout at all). For those who have never felt this sensation, it is hard to accurately describe, but it is mostly the intense soreness in your muscles that comes from working your muscles extremely hard combined with the ability to actually feel the blood pumping through your muscles. With this feeling, you certainly know that your routine is working and you will get the results you desire, yet how can you be sure to feel the pump after your workout? Well, adding 21's to your bicep routine is the only surefire way that I know to do this.
21's are essentially one very large set of bicep curls, but instead of doing 21 complete reps, you do 7 half reps (lower half), 7 complete reps, and 7 more half reps (this time the upper half). You will have to use a much lower rep than normally used for curls, but this is the best exercise I know of for adding mass to your biceps.
The Muscles it Works: If done correctly, 21's will specifically target your biceps.
How to Perform: This exercise begins the same way as barbell bicep curls (as this is a modified version of them) - Grip the bar at about shoulder width and even from the center on both sides. Begin with the bar around your waist and your elbows against the sides of your torso.
To perform the exercise, begin in the same manner as biceps by raise the bar up while keeping your arms from the elbows up straight. Instead of going all the way up, stop at the half way point and then go back down. Perform 7 reps this way. Then perform 7 more reps with the same motion, but bring the bar all the way up to your neck before returning to the starting position (the full bicep motion). Finally, perform 7 more reps, but this time begin at the top and stop half way down before returning to the top (neck level). This will give you a total of 21 reps, but you're not down yet. Very slowly, allow the bar to fall back down to the starting position (all the way down), but make this trip down as slow as you possibly can (even over the course of several minute). By the time it is all the way down, your arms should be throbbing so just rack the bar and stretch your arms a bit. Hopefully you have now achieved the legendary pump
Tips:
1. Perform relatively slow reps and do not cheat the exercise by moving your back (and using it to perform the motion by generating momentum)
2. The longer (and slower) you allow the bar to fall back to the starting position, the more you will be working your biceps and the better off you will be. Don't cheat this step out of your 21's routine
Conclusion: This is a great exercise to perform at the end of your normal bicep routine (but not at the beginning as you will probably be too tired to actually perform the rest of your bicep routine if this is done first). You biceps will be completely exhausted after 21's, but you will see amazing results after adding this to your routine, and you will certainly not regret adding this exercise.
21's are essentially one very large set of bicep curls, but instead of doing 21 complete reps, you do 7 half reps (lower half), 7 complete reps, and 7 more half reps (this time the upper half). You will have to use a much lower rep than normally used for curls, but this is the best exercise I know of for adding mass to your biceps.
The Muscles it Works: If done correctly, 21's will specifically target your biceps.
How to Perform: This exercise begins the same way as barbell bicep curls (as this is a modified version of them) - Grip the bar at about shoulder width and even from the center on both sides. Begin with the bar around your waist and your elbows against the sides of your torso.
To perform the exercise, begin in the same manner as biceps by raise the bar up while keeping your arms from the elbows up straight. Instead of going all the way up, stop at the half way point and then go back down. Perform 7 reps this way. Then perform 7 more reps with the same motion, but bring the bar all the way up to your neck before returning to the starting position (the full bicep motion). Finally, perform 7 more reps, but this time begin at the top and stop half way down before returning to the top (neck level). This will give you a total of 21 reps, but you're not down yet. Very slowly, allow the bar to fall back down to the starting position (all the way down), but make this trip down as slow as you possibly can (even over the course of several minute). By the time it is all the way down, your arms should be throbbing so just rack the bar and stretch your arms a bit. Hopefully you have now achieved the legendary pump
Tips:
1. Perform relatively slow reps and do not cheat the exercise by moving your back (and using it to perform the motion by generating momentum)
2. The longer (and slower) you allow the bar to fall back to the starting position, the more you will be working your biceps and the better off you will be. Don't cheat this step out of your 21's routine
Conclusion: This is a great exercise to perform at the end of your normal bicep routine (but not at the beginning as you will probably be too tired to actually perform the rest of your bicep routine if this is done first). You biceps will be completely exhausted after 21's, but you will see amazing results after adding this to your routine, and you will certainly not regret adding this exercise.
Wednesday, August 15, 2007
Bicep Curl (Barbell)
I am reluctant to post this exercise before many other great exercises that I have to offer as many new lifters place way too much emphasis on this exercise; however, big biceps do look really nice during these summer months (hence "beach muscles") and the Bicep Curl may be the easiest lift to learn.
The Muscles it Works: If done correctly, this exercise should exclusively target your biceps.
How to Perform: For this exercise, the bar can begin almost anywhere (on the floor, on a rack, etc...), just make sure your grip the bar at about shoulder width and even from the center on both sides. Begin with the bar around your waist and your elbows against the sides of your torso. Then, with your elbows up remaining as still as possible, raise the bar up towards your neck (so your forearms are pointing straight up). Then, slowly and deliberately lower the bar back to the starting position before repeating this movement over and over again for the desired number of reps.
Tips:
1. Perform a large number of reps for mass building (as bicep strength isn't the most useful, but big biceps certainly look impressive)
2. Perform relatively slow reps and do not cheat the exercise by moving your back (and using it to perform the motion by generating momentum)
Conclusion: Biceps should certainly be a part of any balanced weight lifting routine, but don't concentrate too hard on them. Many beginning lifters make the huge mistake of working hard on their biceps while neglecting their triceps which leads to unbalanced (and less impressive) arms than could be obtained by routing some of that bicep dedication to your triceps. As long as you continue to work all other body parts though, go all out on your biceps and get ready for the beach.
The Muscles it Works: If done correctly, this exercise should exclusively target your biceps.
How to Perform: For this exercise, the bar can begin almost anywhere (on the floor, on a rack, etc...), just make sure your grip the bar at about shoulder width and even from the center on both sides. Begin with the bar around your waist and your elbows against the sides of your torso. Then, with your elbows up remaining as still as possible, raise the bar up towards your neck (so your forearms are pointing straight up). Then, slowly and deliberately lower the bar back to the starting position before repeating this movement over and over again for the desired number of reps.
Tips:
1. Perform a large number of reps for mass building (as bicep strength isn't the most useful, but big biceps certainly look impressive)
2. Perform relatively slow reps and do not cheat the exercise by moving your back (and using it to perform the motion by generating momentum)
Conclusion: Biceps should certainly be a part of any balanced weight lifting routine, but don't concentrate too hard on them. Many beginning lifters make the huge mistake of working hard on their biceps while neglecting their triceps which leads to unbalanced (and less impressive) arms than could be obtained by routing some of that bicep dedication to your triceps. As long as you continue to work all other body parts though, go all out on your biceps and get ready for the beach.
Tuesday, August 14, 2007
Barbell Lunges
Legs are clearly my favorite body part to workout; thus, I wish to offer up another leg exercise to perform - Barbell Lunges. This is a very easy exercise to perform and will compliment the other lifts you are performing for your legs.
The Muscles it Works: The main target of this exercise is your quads. Its also works your glutes and hamstrings to a lesser extent.
How to Perform: Begin with the bar mounted on a rack. Use a wide grip (same one used for squats) to hold the bar and get underneath it so the middle of the bar rest on your shoulders behind your neck. Dismount the bar and step several steps back.
To actually perform the exercise, lunge forward with your first leg so your foot lands (heal to toe) a couple feet in front of your body. Lower your body (in a similar fashion to squats) by bending your back knee and hips until your back knee is about an inch from the floor. The return to the starting position by pushing back and up with your front leg. Then repeat with the opposite leg in an alternating fashion until the desired number of reps is achieved.
Tips:
1. If you have a long area accessible to you (like a track), you can lunge forward (in the same manner as walking forward) instead of pushing back into the starting position and performing them stationary as written here.
Conclusion: This isn't the most effective exercise to perform for increasing leg strength and mass, but it will certainly compliment any routine and lead to small gains in strength and mass. Every little bit helps, so don't cut yourself short by not including this exercise at least somewhere in your workout plan.
The Muscles it Works: The main target of this exercise is your quads. Its also works your glutes and hamstrings to a lesser extent.
How to Perform: Begin with the bar mounted on a rack. Use a wide grip (same one used for squats) to hold the bar and get underneath it so the middle of the bar rest on your shoulders behind your neck. Dismount the bar and step several steps back.
To actually perform the exercise, lunge forward with your first leg so your foot lands (heal to toe) a couple feet in front of your body. Lower your body (in a similar fashion to squats) by bending your back knee and hips until your back knee is about an inch from the floor. The return to the starting position by pushing back and up with your front leg. Then repeat with the opposite leg in an alternating fashion until the desired number of reps is achieved.
Tips:
1. If you have a long area accessible to you (like a track), you can lunge forward (in the same manner as walking forward) instead of pushing back into the starting position and performing them stationary as written here.
Conclusion: This isn't the most effective exercise to perform for increasing leg strength and mass, but it will certainly compliment any routine and lead to small gains in strength and mass. Every little bit helps, so don't cut yourself short by not including this exercise at least somewhere in your workout plan.
Monday, August 13, 2007
Tricep Pushdowns
Tricep Pushdowns (aka Cable Pushdowns) is a great exercise to follow up the close grip bench with. This exercise specifically targets the triceps, and is a great way to hit your triceps hard for greater growth and strength.
The Muscles it Works: The tricep pushdwn exclusively targets your triceps. Other muscles are used as stabilizers, but not to an extent worth mentioning or worrying about.
How to Perform: Begin by facing away from a high pulley with a "V bar". Grip the bar with your hands as close together as possible with a palms down grip (with your thumb tucked OVER the bar just like the rest of your fingers). Start with the bar at around the same height as your shoulders with your forearms angled up slightly.
Now, to actually perform the exercise, slowly and deliberately push down and slightly out on the bar. Once you reach the bottom, try to still push the bar towards the ground by dropping your shoulders to squeeze every possible bit of effort out of the technique. Then, still slowly and deliberately, raise the bar back up to the starting position, and do it again.
Tips:
1. Squeeze every bit of effort out of the exercise by dropping your shoulders at the bottom of each rep to puch the bar even further down.
2. Perform this slowly and deliberately (both on the way down and back up) for the best results.
Conclusion: This is one of the easiest weightlifting exercises to learn and perform, and it is also a great lift for targeting the tricep and growing massive arms. I would highly recommend performing this directly after close grip bench (or even supersetting the two) while performing a relatively high number of reps on these exercises for the best results
The Muscles it Works: The tricep pushdwn exclusively targets your triceps. Other muscles are used as stabilizers, but not to an extent worth mentioning or worrying about.
How to Perform: Begin by facing away from a high pulley with a "V bar". Grip the bar with your hands as close together as possible with a palms down grip (with your thumb tucked OVER the bar just like the rest of your fingers). Start with the bar at around the same height as your shoulders with your forearms angled up slightly.
Now, to actually perform the exercise, slowly and deliberately push down and slightly out on the bar. Once you reach the bottom, try to still push the bar towards the ground by dropping your shoulders to squeeze every possible bit of effort out of the technique. Then, still slowly and deliberately, raise the bar back up to the starting position, and do it again.
Tips:
1. Squeeze every bit of effort out of the exercise by dropping your shoulders at the bottom of each rep to puch the bar even further down.
2. Perform this slowly and deliberately (both on the way down and back up) for the best results.
Conclusion: This is one of the easiest weightlifting exercises to learn and perform, and it is also a great lift for targeting the tricep and growing massive arms. I would highly recommend performing this directly after close grip bench (or even supersetting the two) while performing a relatively high number of reps on these exercises for the best results
Sunday, August 12, 2007
Website
This post is just here to inform you guys that I have created a new website, http://www.TheWeightliftingBible.com, to archive all of my blog post. I also plan on adding a forum and many other features to the site too. I have been working on the site for the last week (I began it a couple days after starting this blog), but I finally got all the coding working so it should now load on all web browsers (Internet Explorer couldn't handle my original coding which cut out a big part of the market). Please feel free to frequent both sites as new content will be added to this blog before it is put on the site, but the website will soon have extra features that I can not add to a blog such as this. Keep checking back on both the blog and site to see what stuff I add in the near future
PS: I added the site to the banner on this blog and a link to the blog on my site :). Click here to be directed to my site
PS: I added the site to the banner on this blog and a link to the blog on my site :). Click here to be directed to my site
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