Monday, 21 January 2013

Strengthen your Back Muscles

If you wants to Strengthen your back muscles like a professional body builders then checkout our exercise schedule hope you consider it and it definitely helps you to get batter results according to your demand but hard work is the key of your success. bodybuilders tend to develop each and every muscle on the body, there are still some that avoid back exercises. When the arms and torso are bulked up, with the ideally formed abs, and deltoid muscles so big that nothing else can be seen beside them, back tend to be left out from the extensive bodybuilding process, which is a mistake Back muscles are very important, because most of those are engaged in all body movements and the standing position. Those muscles carry entire organism and all other muscles, so they should not be forgotten now check out the step by step schedule regarding back exercise so lets get started with the first exercise. 


  • Ball back exercises bodybuilders would normally do and it does not involve extra weight lifting, but since it is done with the help of the ball, it is an interesting form. This is because a lot of balancing and coordination is needed in order to stay on the ball, and also, muscles are under constant tension. This exercise is excellent for warming up and is also great for extension and stretching.
  • No extra weight There are two more exercises that do not use additional weight but are great for the back muscles. One is called chin-ups, where all you need is chin up bar and your muscles. The point with this exercise is that you can do it in several different ways and that depends on the distance between hands when the chin up bar is grabbed. Also, when starting the exercise, body has to be relaxed, legs bent in knees, so that the entire weight of the body is raised. If possible in up position, it would be good to stay like that for a second or two and then go down.
  • Hyperextensions are also very interesting and you can even use a table, not some gym station. This is why this exercise can be performed at home too, if there is enough space. Legs should not be moving and they provide leverage, while torso is free to lean and go up. Also, it would be for the best if a few seconds pause is made when torso is at the top level.
  • Weight exercises These types of exercises include several forms, such as pull through, flat down pullers, and so-called row exercises (T bar, Arm dumbbell, and bent barbell, etc.) Weight or no weight, back muscles are not that easily bulked up and they do take some time and patience in order to grow the way we would like the best hope you like this exercise schedule your positive comments will be highly appreciated.

Thursday, 17 January 2013

Dumbbell Flys

If you wants to build your chest like a professional body builders then checkout our exercise schedule hope you consider it and it definitely helps you to get batter results according to your demand but hard work is the key of your success.Grasp a set of dumbbells and sit on the end of a flat bench with the dumbbells resting on your thighs, Lay back on the bench and extend your arms out, holding the dumbbells above your body with a neutral grip palms facing each other. The dumbbells should not be touching. Keep your feet planted on the floor for balance. Bend your arms slightly. This is the starting position for the exercise, Slowly lower the dumbbells out to your sides in a semi-circle. Rotate at the shoulders only, keep your arms slightly bent, Once the dumbbells get about level with your chest, squeeze the chest muscles and raise the dumbbells back up using the same path of motion (semi circle) as you did on the way down, Without letting the dumbbells touch, slowly lower them again, and in last repeat the same action for some time.

Before Starting Dumbbell Fly 

Follow some necessary tips which definitely help you get batter result this exercise should be done slowly, focusing on the stretch and contraction of the pectoral muscles, Always use a wide semi circle motion when doing this exercise, and don't allow the dumbbells to come too close to the body, Don't pause or let the dumbbells touch at the top of the exercise, Use a full range of motion by lowering the dumbbells as far as comfortably possible hope you like this exercise schedule your positive comments will be highly appreciated.

Incline Bench Press

If you wants to build your chest like a professional body builders then checkout our exercise schedule hope you consider it and it definitely helps you to get batter results according to your demand but hard work is the key of your success. The incline bench press works the upper chest. Set up for the incline bench press by setting the bench to an angle of between 30 and 40 degrees 30 is preferable as anything higher than that will use your shoulder muscles too much) and loading on the weight you want to use. Lay back on the bench with your feet firmly on the floor and grasp the barbell with a wider than shoulder width overhand grip (palms facing your feet. Take the barbell off the rack. Slowly lower the barbell down to the top of your chest as far as possible without touching your body. Pause, then slowly raise the back back to the starting position. Do not lock your elbows out. Repeat for desired reps.

Before Starting Incline Bench Press

Keep one thing in your mind don't set the bench angle too high. 30 degrees is enough to hit your upper chest and not overly involve your shoulders, Don't "bounce" the bar off your chest. Keep the rep timing slow and control the weight, especially on the way down. Lowering the weight should take about twice as long as raising it, You should lower the bar straight up and down to your upper chest.hope you like this exercise schedule your positive comments will be appreciated.


Barbell Bench Press

If you wants to build your chest like a professional body builders then checkout our exercise schedule hope you consider it and it definitely helps you to get batter results according to your demand but hard work is the key of your success bench press is one the best exercises for building the chest. Here's some tips on benching with good, safe technique follow these tips. Setup for the bench barbell bench press by setting the height of the rack (if it's adjustable) and adding the weight you're going to use.Lie back on a the flat bench. Using a medium width grip and palms facing forward (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.Slowly lower the bar straight down to the middle of your chest. Don't let the bar touch your chest! Pause, then slowly raise the bar back up. Do not lock your elbows out or rest at the top, go straight back into your next rep.Repeat for desired reps.Place the bar back on the rack.

Before Starting Bench Press

This exercise is very helpful to build up your chest and here are some tricks for Bench Press before getting started follows these tips for batter results.

Make sure you grip with bar with your thumbs around the front. This is the only safe way to bench. Too many people have got injured when the bar has slipped forward and fallen on their chest or even worse, neck, It's common for some lifters to bounce the bar off their chest. The bar should not touch the chest at all throughout the set, Locking the elbows out at the top of the movement makes the exercise easier, takes the pressure off the target muscles, and makes the exercise less effective. Always stop before your elbows lock out and immediately start slowly lowering the bar for the next rep, Another common practice amongst lifters is to use heavy weights and not lower the bar all the way down and up. Although this technique is good for shocking the muscles, you should always use the longest rep range possible without locking your elbows or touching your chest, Rep timing should slow enough that you control the weight on the way down. Letting the weight drop really quickly is not productive because the muscles do not have to work as hard on the negative phase of the movement. This makes the exercise less effective, Keep your feet firmly planted on the floor. Your feet provide the stabilization for the lift, if you hold them up or flap them around you're move likely to lose balance, Make sure you have the right grip on the bar. Your hands should be wider than shoulder width, as demonstrated in the video. If your grip is too narrow your shoulders will take over as the prime movers in this exercise, Make sure you lower the bar straight down to your middle chest and push it straight up. Don't deviate from this range of motion, Your glutes and shoulder blades should be touching the bench at all times throughout the set. It's OK to arch the back as long as the glutes and shoulder blades are fixed. hope you like this exercise schedule your positive comments will be appreciated.

Sunday, 13 January 2013

Leg Exercises for Bodybuilding

The exercises which i am sharing right now for legs used by bodybuilders and other athletes.thigh muscles, hamstring muscle, calf muscle. Leg workout for the leg muscles.these are the main exercises for Legs workout.

Leg presses exercise

This exercise is very useful if you wants to gain some mass on your thighs. A machine leg exercise that puts most of its emphasis on the leg muscles and less on the lower back. hope you'll get batter results.

Leg extensions exercise

This exercise is very useful if you wants to more define your thighs or shapeout your thighs this workout  considered a leg isolation exercise, and is used to really shape the leg muscles.hope you'll get batter results.

Squats exercise

This exercise is very useful if you wants to more mass to the legs. Squats are great for mass building. Most of the professionals bodybuilders are called to be the king of all leg exercises and i totally agree with that because its covers almost all the relevents needs regarding Mass to your legs.

Calf Exercise

One leg calf raises
Isolates each set of calf muscles. You can do this exercise with or without weight. This can be a very effective body weight exercise for the legs.
The best leg exercises are:
1. For the calves, standing calf raises. 2. For mass to the entire leg muscles, squats!
3. For the front of the legs, leg extensions. 4. For the back of the legs, deadlifts, squats, leg curls.

Sunday, 6 January 2013

Push Ups for Chest

Push ups exercises are very helpful for your chest specially when your are warmup your whole body. you'll do it any where you don't need any separate place nor required any equipment. Push ups are very helpful regarding Shape out your chest as well as the chest mass also it covers almost all the portion of your chest, shoulders and triceps. Try it and feel the deference. before starting the exercise you should be aware the actual position of the exercise.

This exercise is very helpful for warmup your whole body this workout pumps your chest place your hands palms down on each side of your body slightly winder then your shoulders. 
Lie face down-down on the floor.
Your whole body weight rest on your hands and toes.
Keeping whole body aligned and pushup your self pressuring your hands and supporting your body on   upper arm
You should feel the pressure on your chest at this point for a perfect pushup.
Inhale as you slowly bend yourself, until your chest is above an inch from floor, your chest should be touch the floor.
Hold this position for a second and revise it again.and repeat the same for better results. 

Monday, 31 December 2012

Shoulder Exercises

Shoulder Press

These exercise are very helpful for bodybuilders to get matter result regarding body building A mainstay exercise is the shoulder press. This pressing movement primarily works the side and front deltoids. Using a machine, a barbell or dumbells, can perform the shoulder press. I personally prefer to use dumbells because there is less restriction and most importantly the muscles move in their natural plane. When pressing the weight, try not to lock your elbows. Locking the elbows will reduce the resistance on your shoulder muscles and place unwanted stress on the elbow joint. 

Front Raise

A forgotten exercise is the front raise. The reason being is that you are not going to turn heads while doing the movement. You can use a variety of methods to burn the front delts. My two favorites are alternating dumbells and the low cable pulley with a short bar. It can also be executed while holding a plate like a car steering wheel. The key for this exercise is to keep a slight flexion at the elbow while lifting the weight just above shoulder level. 

Side Lateral Raise

To hit the side delts, my favorite is the side lateral raise. This exercise can be performed with dumbells or even a low pulley cable. In most cases, I like to start my routine with this exercise because I want to be able to lift as much as possible. But never sacrifice form to lift heavy weights.
I see too many people either not lifting enough weight or doing this movement incorrectly. Remember to only lift the dumbells as high as your shoulders while keeping your elbow slightly flex. 

Upright Row

To tie in the front delts, side delts and traps, the exercise to do is the upright row. With this movement, you can choose your resistance from a low cable pulley, barbell or dumbells. I prefer, the low cable, because of the continuous tension. The key is to squeeze on the top portion of the movement and to hold for a beat. In addition, the shoulder shrug exercises the traps, but that is it. For beginners, I recommend the upright row because it works more than one muscle group.

 Rear Delt Raise

I like to work the rear delts at the end of the routine and only do a couple of sets. The rear deltoids are exercised during most back movements, therefore, not as much work is needed. There are machines that specifically hit this area, or again you can use the dumbells. Either way, the exercise is done in the same manner in which you want to do a reverse chest fly. Lighter weight is recommended, because this is a true feel exercise.

All in all, these five exercises will give you total shoulder development. Remember to change the exercises from week to week because you do not want your body to adapt to any movement. I suggest choosing 3 exercises and complete 3 working sets of 10-to-12 repetitions for each shoulder workout. Do not forget to warm-up the shoulder with lighter weight.