Muscle building routine bodybuilding.com,most effective training methods,human growth hormones nz - How to DIY

08.01.2015, admin  
Category: Muscle Gainer Supplements

On this page I will identify for each muscle group some of the most popular exercises of which I believe, based on over 20 years of training experience, are the best for building muscle mass.
Exercises performed with your own body weight or free weights (barbells and especially dumbbells) are by far the most effective as they usually allow very natural movements, full range of motion, and continuous tension. Any exercise that doesn't allow you to perform quality reps, which comply with the principles of continuous tension and full range of motion, should be avoided. Being a natural bodybuilder, you need the strongest possible muscle growth stimulation you can get. If possible and if they can be performed with enough stability, one-sided exercises are preferred, as they always allow you to put more intensity into the targeted muscle group, because you can first fully concentrate on one side (left muscle) and then on the other side (right muscle). So basically you need proven basic exercises that follow a very natural movement, which allow you to isolate the targeted muscle group as much as possible, which can be performed with free weights (if possible one-sided), and which allow you to do quality reps under continuous tension over the greatest possible range of motion.
For each muscle group, I list my personal favorite exercises, selected based on the criteria above.
For my pecs I prefer dumbbell flyes, dumbbell press, and barbell bench press (on smith machine). I used to do many standing dumbbell presses and seated barbell presses on the smith machine when I was a teenager.
The best exercises for your upper back (lats) are: wide-grip pulldown behind the neck, mid-grip pulldown to the chest, V-bar pulldown to your middle, and kneeled one-arm cable pulldown.
The best exercises for your middle back (lower lats and trapezius) are: barbell row, T-bar row, one-arm dumbbell row, and seated cable row.
While training your upper and middle back, it is very important to realize that you are training your lats and trapezius, and not your biceps. The best biceps exercises are: standing one-arm dumbbell curl, and seated incline dumbbell curl. For hamstrings I do lying leg curls, seated leg curls, standing leg curls, and glute-ham raises. Glute-ham raises put a very strong tension on the hamstrings in their extended position, and give a great muscle pump and soreness. The only very effective lower back exercise that is 100% safe for the back, is the hyperextension. The best exercises to build your quadriceps are the barbell squat, optionally performed using a smith machine, and the hack squat performed on a plate loaded hack squat machine.
The barbell deadlift and the machine leg press are rather compound power movements for the legs. Leg extensions and sissy squats are not really suitable for building serious muscle mass, because they are rather unnatural movements that restrict the quadriceps to a limited range of motion.
After my lower back injury at the age of 18, I've used a lot of one-leg hack squats to develop my quadriceps. The thigh abductor machine offers the best isolation exercise for the outer thighs and gluteus muscles. Apart from doing the right exercises, it is of course also of crucial importance to perform them correctly. This guide covers it all, and makes it easy for you to get started building rock-solid muscle size and power while burning off ugly body fat.
This bench press program is a power program designed to help you increase your one rep max by an average of fifty pounds during the ten week training cycle.
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However, it is very important to realize that not all of those exercises are equally suitable for stimulation your muscles to grow. It is important, however, that you understand the criteria on which I have based my selection. Many of the best exercises have proven their muscle building capabilities throughout more than 50 years of bodybuilding history and were used by all great bodybuilding champions, including the most recent ones.


Machines and cable exercises should be avoided whenever possible, as their mechanical friction lowers the tension on the muscle during the down-phase of your reps, and they often limit the range of motion. A good exercise should place about the same force on your muscle at any phase of the rep (bottom, up, top, down), and should allow the greatest possible range of motion (from longest muscle stretch to shortest muscle contraction).
Therefore isolation exercises, which allow you to put all your energy and intensity into one single target muscle group at a time, are preferred over compound power movements that involve many muscle groups simultaneously, and lead to exhaustion before maximum muscle growth stimulation of all involved muscles has occurred.
It's always good to have a pool of good exercises available for the same muscle, because varying the exercises in consecutive workouts always results in better muscle response. For my upper abs I always do full range of motion crunches on a very steep decline bench of about -50°, where I arch my back as far as possible backwards (hollow back) at the bottom of the rep to fully stretch the abs, and arch my back as much as possible forwards (round back) at the top of the rep to fully contract the abs. When I do the wrist curls with a barbell I keep my arms straight, when I do them with dumbbells I keep my arms (elbows) in an angle of 90°. However, now I only do standing dumbbell lateral raises (side delts), bent-over dumbbell lateral raises (rear delts), and standing one-arm dumbbell front raises (front delts) because they really isolate the different parts of the deltoid muscle, while all press movements heavily involve the triceps muscles. I prefer one-arm dumbbell shrugs, because they really isolate the upper part of the trapezius and allow me to have the greatest possible range of motion. My favorites are: parallel-bars or bench dips, close-grip EZ-bar bench press, EZ-bar triceps extension on a slight decline bench, lying dumbbells triceps extension, standing one-arm dumbbell triceps extension, and EZ-bar cable triceps pushdown. The latter one is definitely the best lat exercise that I know as it allows an incredible great range of motion, especially when you rotate your torso 90° during the movement.
Since my lower back injury I stopped doing bent-over barbell rows, T-bar rows, and seated cable rows, and replaced them by seated machine row, and lying T-bar row because these machines support the chest so that the stress comes off the lower back and legs.
Therefore you should focus on arching your back, pulling backward and downward your shoulders, and pulling together your shoulder blades during the up-phase of your reps, in order to obtain a full range of motion for your lats and trapezius.
For the leg curls it is important to explosively curl the weight up and to strongly contract the hamstrings for a moment at the top of the rep, before slowly lowering the weight in a controlled fashion.
They have a similar effect on the hamstrings as barbell deadlifts do, but they are harmless for the lower back as they don't put any stress on the intervertebral discs. A potentially interesting variant of these may be the front barbell squat, optionally performed using a smith machine. However, together with the one-leg bodyweight squat, they are the only quadriceps exercises that are completely safe for people with lower back problems, because the spine doesn't have to carry any weights. These put very little stress on the lower back, but put very high intensity on the quadriceps. It is a natural movement for the inner thigh muscles, allowing full contractions and extensions of the muscles without sacrificing the principle of continuous tension. It is a great exercise to help define your outer thighs, and develop a pair of sexy, round glutes. Therefore, it is extremely important to do only those exercises, which guarantee the strongest possible muscle growth stimulation. By following my guidance above, and by performing only quality sets according to the principle of continuous tension and full range of motion, it must be possible for everybody to generate sufficient intensity needed to stimulate some serious muscle growth. It is different from other programs because you are provided with the actual weights you will be using on bench day and given a full body lifting split to follow. Because it is very difficult to build muscle mass being a true natural bodybuilder, I strongly recommend you to only include those exercises in your training routine that are most suitable for building muscle mass. The order of preference is: body weight, dumbbells, barbell, plate loaded machine, cable machine. When I use an incline bench, I keep the angle of the bench rather small to avoid that my front delts will do more work than my pecs. During the crunch movement, my hip joints remain frozen, and the lowest part of my back remains horizontal throughout the whole rep.
These exercises are all quite simple to perform correctly, and target the triceps muscle from all different angles. This way these exercises also become more of an isolation exercise rather than a compound power exercise, which allows you to put more of your energy in the targeted muscle group.


Your knees must be positioned exactly at the level of the rotation point of the machine, and the pads at the lower legs must be placed close to your feet. I would not recommend you to do any stiff-legged deadlifts or good-mornings as they can be very dangerous for damaging the intervertebral discs in your lower back, especially if you have already experienced lower back issues in the past.
The latter I prefer to do one leg at a time, only using my body weight or holding a dumbbell in one hand. In all these exercises you have to go down as deep as possible to obtain a full quadriceps stretch (full range of motion), and you have to avoid locking out your knees at the top of the movement to keep the tension on the muscle. However, because they are compound exercises, lots of your energy gets lost in supporting muscles rather than the quadriceps.
The one-leg bodyweight squat is a great exercise for at the end of your quadriceps workout and is best performed while holding onto something to improve your balance.
I see too many inexperienced bodybuilders wasting their time and energy doing exercises that are simple not suitable for any serious muscle growth stimulation.
I do, however, discuss the critical aspects of the exercises to help you better understand how to perform them in the most effective way to build muscle mass. For the dumbbell press and flyes I am very careful not to lose the tension on my pecs at the top of the rep by bringing the weights too close to each other. I always make sure that I don't lose the tension at the top of the rep, and I never alternate my dumbbell curls because I believe this violates the principle of continuous tension by giving too much rest at the bottom of the reps. It is very important always to press with your heels instead of your toes during all squat exercises.
In fact they are often considered to be more effective for hamstring and glute development rather than quadriceps development.
After 8 sets of one-leg hack squats (4 sets of 10 reps for each leg) my quads had an incredible pump and were almost paralyzed from exhaustion. For the same reason my grip is rather wide for the barbell bench press (which also reduces triceps involvement), and I avoid locking out my elbows at the top of the reps. I never alternate left and right because I feel this violates the principle of continuous tension by giving too much rest at the bottom of the rep.
However, I feel a better control of the muscle when I do each side separately without machine.
However, some people are not able to keep their heels on the floor when they squat deep, because their body structure doesn't allow it. One other disadvantage of the leg press is its limited range of motion, as the quads don't get fully stretched at the bottom of the rep.
However, as they cannot really be performed according to the principle of continuous tension, I don't consider them as very good mass builders, and therefore I do not recommend them.
After the one-leg hack squats, I added an additional 4 sets of leg extensions or one-leg leg presses to squeeze out the last remaining drop of glycogen. In order to get a maximal stretch of the pecs at the bottom of the reps, I let the weights go really low for my dumbbell exercises and I fully extend my ribcage. I also like to do my one-arm dumbbell lateral raises while lying on my side on an slightly inclined bench as this puts extra tension on the muscle at the bottom of the rep, when the delt is fully stretched. Don't do any twists because they will damage your spine rather than giving you a lean, muscular waist. 5 x 20 x 80 cm) under their heels, and adjust the angle of the feet plate of the hack squat machine.
Sometimes I do a few sets of cable crossover, which completely isolate the pecs, or straight-arm dumbbell pullovers across the bench to finish my chest workout. Occasionally I do one-arm dumbbell upright rows, which is a great exercise for the side delt and upper trapezius.



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