Bodybuilding Exercises

Top 10 Bodybuilding exercises ? back to basics training for ultimate muscle mass

In this age of $5000 strength machines and $8000 treadmills, it may surprise readers to learn that some of the best bodybuilding exercises can be performed for as little as $100! That?s right, you don?t need chrome and glitz to transform your physique. Long before Universal, Nautilus, and Hammer Strength, came on the scene, bodybuilders had been packing on muscle mass by training with good old-fashioned barbells.

The following (in no particular order) are our choices as the top bodybuilding exercises of all time.

Squats

Most authorities consider squats to be the best leg exercise. Period. One set of all out squats will do more for your lower body than 10 sets of leg extensions. Squats are also one of the most natural and basic of all body movements (let?s face it how often do you mimic the leg extension in the run of a day!) and target virtually the entire lower body.

Barbell Bench Press

The barbell bench press can be considered squats for the upper body. No pretty machine comes close to what this basic bodybuilding exercise will do for your torso. Long before the Pec deck started taking up space in gyms, bodybuilders were putting muscle mass on their chest, triceps, and shoulders, by training with barbell presses.

Deadlifts

Although long considered a powerlifting exercise, deadlifts are one of those exercises that often get neglected by bodybuilders because they take a lot of effort to do properly. But deadlifts will build you a set of python-sized spinal erectors as well as bestow on you that ?no neck? look. They?ll also do wonders for your hamstrings and thighs.

Chin-ups

Long before lat pulldowns transformed the way people trained their backs; chin-ups were tops of back bodybuilding exercises. The great thing about chins is that you can do them just about anywhere from a play ground to a basement. Unlike lat pulldowns, chin-ups require you to lift as well as stabilize your body (i.e. keep your body from swaying). This is what makes them so effective.

Barbell rows

If chin-ups widen your back and produce that much-coveted v-taper, barbell rows will give your inner back that dense, thick, meaty look. Unlike the more often substituted T-bar row, barbell rows have none of the balancing removed. You have to lift and balance the weight. There is no pivoting on the floor or being locked in a given plan of motion that may be unnatural for your body.

Seated Barbell Press

This is another oldie but goodie. Training with seated barbell presses will give your shoulders that cannonball look. Seated barbell presses evolved from the old standing press that was so popular with Olympic lifters and bodybuilders in the 1940?s and 1950?s. They?ve stood the test of time and you should be doing them.

Barbell curls

It?s safe to say that the first exercise performed on barbells when they were invented was a barbell curl. No cable or machine curl will come close to what these babies will do for your biceps muscle mass. They?ll also build up a phenomenal set of forearms. So if you want hams hanging from your shoulder joints you must add barbell curls to your bodybuilding exercises.

Lying triceps extensions

Lying triceps extensions, also called skullcrushers, are the triceps equivalent of barbell curls. They?re simple, basic, and will bring those horseshoes out for all to admire. So you can fluff with kickbacks or cable extensions or put some serious meat on your arms with this great bodybuilding exercise!

Push-ups

Push-ups go back even further than barbell exercises. Push-ups are the best bodyweight exercise for building the chest, shoulders, and triceps. By changing the height of the legs you can target different parts of the chest. They can also be done just about anywhere, whether the gym or in a hotel room while on the road. So drop and give me 20!

Crunches

Crunches will strengthen your abdominal core. They?ll also improve your posture and help protect your lower back. Crunches evolved from sit-ups, but unlike sit-ups they place less stress on your lower back and keep the hip flexors from contributing to the exercise. As with push-ups crunches can be done just about anywhere and should be the primary exercise in your abdominal routine.

Bob Howard expert on bodybuilding and steroids. Are you looking for more of his bodybuilding articles? http://www.bodybuildinginformation.com Article ? Bob Howard 5/5/2006

Bodybuilding Myths Aren?t A Wise Choice

Bodybuilding can be a fun way to lose weight, stay in shape and develop muscles. It also doesn?t cause any pressure on the bodybuilder in terms of time because the recuperation period itself is as important as the process of exercising done in the gym or for some, at home gym.

Though there are tons of different thoughts about training in the gym and staying fit and in shape, among these talks could completely come from a circulation of well, ?mere talks?; no more, no less. This is one part of bodybuilding training you should watch out for because not everything you hear could be accurate. Some may have completely gone out of hand and entirely wrong and you as the bodybuilder, who wants nothing but for everything to go right on the course of your training, hangs on every single word from that veteran bodybuilder in the gym.

You?ve been warned. Never rely on the gym talks you hear from just anybody. Gym myths don?t only waste your precious time daily but it delays the development duration of the muscles as well, causing you one step farther from your goals of getting the desirable form you always wanted.

These myths can run from strenuous training, diet and nutrition to steroids. This generation has been blessed enough with all the comforts of technology so it?s better for you to take advantage of the internet and other resources for your own research.

An extremely incorrect bodybuilding myth tells something about intensive weightlifting doesn?t work out your heart in any way. Strength training alone given with short rest duration already increases the heartbeat to over a hundred beats per minute! A slight miscalculation and misinterpretation of the exercises that you can and cannot do could cause a great difference not only on your muscular system but also throughout your cardiovascular system. Keep in mind that it?s not only the muscles which get developed during bodybuilding training but everything else in your body is works too. Before taking any chances, make sure that it isn?t the last one. Be healthy both in the mind and body.

Shareen Aguilar is a writer for http://www.body-building-book.com which has Bodybuilding guide and other free fitness Books.

Beginning Bodybuilding - Questions/Answers

If you are new to bodybuilding, everything can be very overwhelming. The problem is if you ask a 100 people how to get started, you will get 100 different answers. I will try to answer some of the basic questions everyone asks:

Should I Join A Gym Or Workout At Home?

If you have access to a gym, this is definitely the best choice. There are too many distractions in a home. If you are a very discipline person, then working out at home may be an option. For the average person, home workouts do not last.

Once you decide where you are going to workout, you have to decide on a time of day that works best for your schedule. Try to pick a time that you know will have the least distractions. If you have a family and kids, try to get to the gym before work. Or see if you can get in a workout at lunch. Whatever you chose, just be consistent with your workouts.

An added benefit to joining a gym is you can work with a personal trainer and have a personalize workout routine setup for your body type. If you decide to workout at home, there are plenty of books and magazines that can help you setup a workout routine.

What kind of workout routine should I follow?

If you are just starting out, I would start out with a routine that hits each body part once a week:

Day 1: Chest/Back/Biceps

Chest:
Dumbbell Bench Press ? One warm-up set of 15 reps followed by 3 sets of 12 reps.
Incline Bench Press ? Three sets of 12 reps.
Dumbell Flyes ? Three sets of 15 reps.

Back:
Lat Pulldowns To The Front ? One warm-up set of 15 reps followed by 3 sets of 12 reps.
One Arm Dumbell Row ? Three sets of 12 reps.
Low Cable row ? Three sets of 12 to 15 reps.

Biceps:
Straight Bar or EZ Bar Curls ? Three sets of 12 to 15 reps.
Alternating Seated Dumbbell Curls ? Three sets of 12 to 15 reps.


Day 2: Cardio

Half hour on the treadmill or elliptical trainer.


Day 3: Shoulders/Triceps/Abs:

Shoulders:
DB Should Press - One warm-up set of 15 reps followed by 3 sets of 12 reps.
Lateral Raises ? Three sets of 12 to 15 reps.

Triceps:
Cable Pushdowns - Three sets of 12 to 15 reps.
EZ Bar Skull Crushers - Three sets of 12 reps.

Abs:
Crunches ? Three sets of 20 to 30 reps.


Day 4: Cardio

Half hour on the treadmill or elliptical trainer.


Day 5: Quadriceps/ Hamstrings/Calves

Quads:
Leg Press - One warm-up set of 15 reps followed by 3 sets of 12 reps.
Squats - One warm-up set of 12-15 reps followed by 3 sets of 12 reps.
Alternating DB Lunge - Three sets of 12 to 15 reps.

Hamstrings:
DB Stiff Leg Deadlift - One warm-up set of 15 reps followed by 3 sets of 12 reps.

Calves:
Standing or seated Calf Raises - One warm-up set of 15 reps followed by 4 sets of 15-20 reps.


Day 6: Optional Cardio

Half hour on the treadmill, elliptical trainer or fast walk.

Try to keep a journal of your workouts (including weights and times). This will help you keep track of your progress. Following the workout for a few months increasing the weights whenever you can. Try to keep strict form to avoid injury.

Should I use nutritional supplements?

Definitely! When you workout, you are breaking your muscle down. Your body requires nutrients to build the muscle back up. Building muscle is 10% working out and 90% nutrients/rest. You build your muscle when you are resting.

If I have to pick the top bodybuilding supplements, it would be in this order:

a)Multi Vitamin ? Make sure your body has all the necessary nutrients, antioxidants and minerals to build muscle.

b)Whey Protein ? Try to make sure you eat at least 1 to 1.5 grams of protein per pound of bodyweight if you are following a workout routine.

c)Creatine ? Try for 5 grams of creatine a day. If you have a sensitive stomach, try Kre-Alkalyn.

d)Water ? Water is not a supplement?but it is very important. Drinking lots of water keeps the muscles full and helps flush your body of toxins.

With the supplements listed above, also make sure you stick to healthy foods like oatmeal, egg whites, tuna, chicken, brown rice, vegetables, etc. If you need to cheat, do so in moderation. Try to stay away from processed foods, sugar and alcohol.

Eating small meals 5-6 times a day is more beneficial then 3 meals a day. It keeps your muscles fueled throughout the day.

By following the advice above, you will be well on your way to develop the body you dreamed about. The key to bodybuilding is consistency. If you stay consistent, you will succeed!

Warren Kuhl is the owner of http:www.suppsearch.com. SuppSearch.com offers bodybuilding supplement reviews and nutritional supplement price comparisons.

Nitrix Review - A Bodybuilding Supplement

Nitrix is a product, in tablet form that is used to enhance body building and musculature. The way it works is by increasing blood vessels, which in turn increase blood flow to organs and thereby promotes muscle growth. In addition, the supplement helps to reduce gonadotropin-releasing hormone and adrenaline, which promotes more effective workouts and reduces inflammation.

What is NO

The main ingredient in Nitrix is a molecule called NO. NO is an abbreviation for Nitric Oxide. NO is normally found in gas form and, according to multiple scientific studies increases blood flow, promotes higher levels of nutrients being delivered to muscles and promotes muscle growth when the muscles are subject to strain.

The discoverers of NO were awarded the Noble Prize in Physiology and Medicine in 1998. Although Nitric Oxide was found to be present in human bodies and is made by many different types of cells. In scientific studies, the NO already present in the body has been show to do more than promote muscle growth. It has been proven to protect the heart, reduce blood pressure, stimulate the brain and kills bacterial. When exercising, NO is released in blood stream.

The makers of Nitrix, BSN, market the product as a steroid replacement with the purpose of increasing muscle mass.

Who is BSN?

BSN, Bio-Engineered Supplements and Nutrition, is a privately held company, located in Baton Rouge, Florida. ?Team BSM? ? those who recommend and use BSN products include highly successful body builders and expert athletes. BSN has many different products, apparel and programs. These products include those to assist in building endurance, increase motivation, promote muscle recovery, and those that reduce the absorption of fat and sugar while eating.

Usage Instructions

Nitrix must be used for a minimum of four weeks for optimal results. Daily dosage instructions include taking 3 tablets at least 3 times a day for a normal-sized person. Someone who is very heavy or thin may alter the daily dosage. Some side effects include diarrhea, weakness and nausea.

Consumer reviews

Most consumer reviews are positive. The consumers who wrote in state the product does work and they have noticed a change in their workouts and muscle mass. The few negative comments relate to the price ? many felt it was expensive, but worth the price.

Ty Johns is a researcher and writer on many health related products and is a contributor for an informational website Nitrix Review

Bodybuilding Tips - Learn The Mechanisms Behind Building Muscles

The sport of bodybuilding seems to be increasing in today?s society both for those who wish to become professional bodybuilders and also people how are looking for ways to increase their overall fitness level. Many experienced bodybuilders understand the importance of using supplements such as Leukic and Gakic to increase muscle mass. Many new bodybuilders may not understand how the muscle building process works, the dangers of hormone looping, the important application of bodybuilding supplements, and avoiding the pitfalls of dangerous and illegal substances. This article will explain how the muscle building process works and supplements available that can increase your results many times over.

While the muscle building process may seem complicated at first, it is really quite a simple matter. In order to build muscles, you train or workout, causing your body to break down muscle fiber and replace it with stronger and larger muscles. It is important to understand the three phases that you body can be in at any time. At rest, you are in a neutral state where you are not building or tearing down your muscle mass. The preferred state for bodybuilders is the anabolic state which means that your body is in a muscle building state. Being in an anabolic state means that your body is primed for building new protein and tissues. Unfortunately, if you push too hard as many bodybuilders are inclined to do, you may slip into a catabolic state where, despite all your efforts, you no longer build muscle and may even lose muscle tissue. This phenomenon is known as hormone looping.

Hormone looping can regrettably be an all too common occurrence for many bodybuilders when they employ a very aggressive workout routine. Initially, the bodybuilder will put their body in a high anabolic state and the muscle tissue will indeed grow. The problem for those who really strive for huge muscle mass gains may push their body beyond the limits of what it is capable of. This will drive the body into a catabolic state in which the body starts to break down complex molecules such as muscle fiber into a simpler state that the body can use as an energy source. When this happens, you will not gain any more muscle mass and if pushed too far, you will actually lose muscle mass. Serious bodybuilders understand this condition and know that they must keep their body in an anabolic state and do whatever takes to avoid the catabolic muscle killing state. This is where muscle building supplements such as Leukic can play a very important role in bodybuilding and muscle building.

There are many muscle building supplements available on the market and I would like to talk about Leukic which is produced by MuscleTech. Leukic is classified as an anabolic activator and works by creating a continuous anabolic state for the bodybuilder who is using it. MuscleTech claims that Leukic puts your body into an advanced anabolic state but bypasses the stimulation of hormones. Normally when building muscles, you stimulate hormones such as testosterone which is a necessary and good thing but this can also stimulate other, unwanted hormones that can cause dangerous and unwanted side effects which may set back your muscle building efforts by days, weeks, or even months. Leukic claims that it bypasses hormone stimulation means that the negative hormones are not stimulated either. If the claims are true then Leukic will put your body into a highly charged anabolic state without worries of going catabolic. While supplements such as Leukic can be a very positive benefit for bodybuilders, it is extremely important that you choose your supplements wisely. There are many illegal and dangerous supplements available on the market that a serious bodybuilder would do well to avoid.

If you want to be ethical and save, then you need to avoid illegal supplements such as steroids. Leukic is an anabolic activator, not an anabolic steroid. Anabolic steroids are synthesized hormones that very regrettably many people in the professional sports industry are currently using. While these compounds can often produce large increases in both strength and endurance, they can also be highly dangerous, illegal, and unethical. Not only do they produce unfair advantages for professional athletes but are often unsafe and produce side affects that can range from inconvenient to extremely dangerous. Some of these side effects include high blood pressure, heart disease, liver damage, cancer, stroke, and baldness. Other side effects that may affect men are reduced sperm counts, impotence, enlarged breasts, and enlarged prostates. Some side effects for woman who use steroids include an enlarged clitoris, a deepening of the voice, and facial hair. Steroids can also affect the mind as well as the body creating side effects such as rage, mood swings, paranoia, depression, anxiety, and hallucinations.

Regardless of whether you are bodybuilding for general health or professional competition, you should now have a better understanding about how muscle building works and how to avoid the dreaded hormone looping condition so prevalent in then bodybuilding world. Stimulates such as Leukic may be advantageous to your training and can help you move up from an average bodybuilder to someone that is known as an icon in the industry. I?m also hoping that my explanation of steroids and the side effects scared you to the point where you never ever think of using them.

To learn more about bodybuilding, muscle building, and supplements such as Leukic you can visit Leukic-Reviews.com