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The ABCs of Bodybuilding (PDF): One method of bodybuilding involves focusing on a single muscle group during a workout. This method uses muscles and. Ideally read the full program contained in this manual. Introduction. . However, most beginners (and many intermediate bodybuilders) quickly discover that,in. Thanks for downloading Zyzz's Bodybuilding Bible. I'll be covering For those of you who are new to bodybuilding, this guide serves to inform you of everything.
Bent-over row 3 sets of 12 reps Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart. From here, row the weight upwards into the lower part of your chest. And return under control to the start position. Deadlift 3 sets of 12 reps Squat down and grasp a barbell with your hands roughly shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar.
Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times. Lift to thigh level, pause, then return under control to the start position. The Bodybuilder's Chest Workout for Beginners Incline press 3 sets of 12 reps Lie back on a bench set to an incline angle and lift a barbell to shoulder height, palms facing away from you.
Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position. Decline press 3 sets of 12 reps Hold a dumbbell in each hand, shoulder-width apart and overhand grip. Lie back on a decline bench and extend your arms straight above you. Lower the weights slowly until they reach your chest, then push the dumbbells back to starting position.
Flat bench fly 3 sets of 12 reps Lie down on a flat bench holding two dumbbells at your shoulders with your palms facing inwards. Press the dumbbells up until your arms are almost fully extended. This is your starting position. From here, with a slight bend in your arms, arc the weights down to your sides until you feel a stretch across your chest. Squeeze your pecs to return the weights to the start position by reversing the movement.
The Bodybuilder's Shoulder Workout for Beginners Dumbbell lateral raise 3 sets of 12 reps Grab some moderately light dumbbells that you don't struggle to lift.
Hold them next to your sides, with a slight bend at your elbow. Stand with your feet shoulder-width apart and squeeze your core, bending your elbows. Raise your arms straight out to your sides, maintaining your elbow position, until they reach shoulder height. Pause at the top for a beat, then lower the weights at a controlled pace back to the starting position. Resistance band raise 3 sets of 12 reps Stand on a resistance band and hold the band with underhand grip about shoulder width apart.
Curl the band until it's in line with your collar bone and your forearms touch your biceps. Lower and repeat. Face pulls 3 sets of 12 reps Attach rope handles to the top pulley on a cable machine. Kneel in front of it with one foot forward and flat on the grand.
Grab the handles and pull them towards your face, drawing your hands apart and taking care to keep your upper arms flat. Pause, then reverse the movement.
The Bodybuilder's Leg Workout for Beginners Barbell back squat 3 sets of 12 reps Stand with your feet more than shoulder-width apart. Hold a barbell across your upper back with an overhand grip, and hug the bar into your traps. Take the weight of the bar and slowly squat down — head up, back straight, buns out. Lower yourself until your hips are aligned with your knees, with legs at 90 degrees.
Drive your heels into the floor to push yourself explosively back up. I wrote this guide because — even in — much of the casual weightlifting advice is unsubstantiated or misleading. Afterward, muscle gains slow drastically. That's another myth. In addition to thoroughly citing research, this guide is also comprehensive. Measuring your weekly muscle gains. Overcoming plateaus. This handbook is free. There's no promotion.
In a year from now, you'll wish you started today. I spend hundreds of hours researching interesting topics.
Curl bar up in a semicircular motion until forearms touch your biceps. Your two hands together should be in the shape of a big V. Sit on the end of a flat bench. Rest your other hand on the top of your other thigh for support. Slowly curl the weight up while keeping the torso. Touch the top of the dumbbell to your shoulder and then slowly lower the dumbbell along the same path. Keep your palms facing in and without twisting your arm.
Repeat for the opposite arm. Squeeze the muscle at the top and then slowly lower the weight. Spread your legs apart into a V and lean forward slightly.
Rest your elbow on the inside of your thigh and let the dumbbell hang. Grasp the dumbbell in one hand with your palm facing upward. Grab a dumbbell in each hand and put your hands down at your side with your palms facing in. Using an overhand grip.
To perform drag curls. Be sure not to let the elbows or shoulders rise up or this can turn into a half-ass upright row real fast. Just like the Dumbbell Bicep Curl except you alternate each hand. The late Vince Gironda. You won't need much weight to make your brachialis burn and ache like there are lumps of liquid fire buried within your outer biceps.
In effect. Just like a normal barbell curl. You can also do this with a barbell. Position your hands so they are on the curve that causes your palms to face inwards. Curl dumbbells up at the same time. Start with the dumbbells at arm's length with your palms facing in. This one is easy to cheat on..
Your palms should be facing up when you are at the end of the movement. They should stay in the same place during the whole movement. Keep your arms close to your side. Squeeze your bicep at the top and then slowly lower the weight back down.
Squeeze the biceps hard at the top of the lift and then slowly lower. Keep your elbows locked into your sides. Do not turn your wrists during this lift! You can also do this standing or by doing one arm at a time. Keep your shoulders square and your chest up. Sit on an incline bench and hold a dumbbell in each hand. Keeping your palms facing each other. Slowly curl the weight in your right hand out and up to shoulder level.
Let your arms hang downward with your palms facing each other. Your upper body and elbows should remain in the same place during the whole lift.
Press your upper back and shoulders against the bench. Without moving your elbows. Lie flat on your back in front of the weight stack with your feet flat against the frame of the pulley machine. Lower dumbbells using the same path. Squeeze the biceps for a second and then slowly return to the starting position. Rest the bar on your thighs and slightly bend your arms. Grab a short cable bar that is attached to the low pulley with both hands.
You can also do this standing or seated. Curl dumbbells up and out. Your legs should be straight.
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Don't bend your knees or lift your head off of the ground! Lie back on an incline bench and hold dumbells at arm's length. To get a full range of motion. Place a flat bench in front of a high pulley or lat pulldown machine. Have upper body down to upper pectorals over end of bench. The model above is doing this on a regular bench. Lie face forward on a tall flat bench. You can also curl down to above your head.
Can also be done with a straight barbell. Lie on your back with your head over the end of the bench. Curl bar down in a semicircular motion until it touches chin. Extend arms straight about your shoulders. Keep upper arms vertical to the floor. Hold bar with both hands. Keep upper arms vertical at all times. Just like normal Preacher Curls but on a machine. Lie on a flat bench and start with the dumbbells as far down towards the floor as you can go.
You may be flexible enough to go further down than the model above. Start with your palms facing in. Follow the exact directions that are on the machine that you choose. Lower to starting position using the same path. Using a preacher bench. Squeeze for a moment and return to the starting position.
Stand between them and grasp the handles with an underhand grip. Finish set and switch arms.
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Your elbows should not go up or down. Attach the stirrup attachment to two overhead cable pulleys. Support your arm and elbow against the pad and do not move them during the lift.
With your elbows staying in the same place. Can also be done with 2-arms or a regular barbell. Hold your arms straight out to your sides so your body is forming a "T" and put your hands at about the same height as your head. Curl dumbbell up until the forearm touches the bicep.
When you sit. Position yourself on a preacher bench. Can also be done with two dumbbells or one arm at a time. The goal is to make the exercise hard on the biceps. As you begin. Curl the bar upward in an arc. Go up as far as you can or until your forearms touch your biceps.
Hold two dumbbells in your hands with your palms facing each other. Make sure your elbows and upper arms stay on the bench at all times! Lower the dumbbells to the bottom position where your arms are straight. Curl the bar towards your chin. You can also do this with one arm at a time or alternating. Grasp the bar using a shoulder width grip. Using a preacher curl bench and an EZ curl bar.
Curl up while keeping your palms facing in. Bend forward at the waist. Grasp a weight plate with a reverse grip. Sit at the end of the bench with your feet about 24 inches apart. Go down using the same path. Curl bar up in a semicircular motion until your forearms touch your biceps. Do not move your torso or upper arms during the lift!
Curl the weight up and slowly return. Your hands should be in an Rest elbows on your inner thighs about 4 inches up from your knees. This exercise works on grip strength as well as the biceps and forearms! Place barbell on the floor near the end of a bench. Sit at the end of a bench with your feet firmly on the floor. The seated position helps prevent bad form.
Squeeze your biceps at the top. Curl dumbbells out and up. Lower the dumbbells to starting position using same path. Works the inner biceps. Keep your back straight and head up. Start with the dumbbells at arm's length and your palms facing in.
Curl the weight up and twist your wrists once they pass your thighs. By turning the pad around and performing spider curls on the straight- edged side of the bench. Seeing as just about everyone wants bigger biceps. Stand facing the low pulley.
Millions of trainers rep away on the sloped side of preacher benches all over the world. Hold a short bar attached to the low cable with your palms up.
Stand back from the pulley about 1 or 2 feet and extend your arms straight down. Keep your upper arms close to your sides and your elbows in the SAME place. Spider curls allow you to lower the bar all the way to the bottom of the movement. Curl until your biceps touch your forearms. Hold the right stirrup handle that is attached to a low pulley with your right hand. Lower dumbbells slowly using the same path. Stand straight up and keep your feet at shoulder width.
Your forearms should stay in line with your outer delts. Curl the handle up. Repeat with your right arm. With two dumbbells. Keep your upper arm close to your side at all times.
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Stand far enough from the machine so the weight is supported with your arm at the side. EZ-Curl bar or with one arm at a time. Sit a preacher bench with two dumbbells.
Rest your arms and elbow on the slanted pad. Hold dumbbell in one hand. Return to the starting position using the same path. Return to starting position using same path.
Keep your elbows on the pad at all times! Keep your elbow on the bench at all times! Curl dumbbells up in a semicircular motion until forearms touch the biceps. Good if you don't have a preacher curl bench! Stand behind an incline bench. Curl dumbbell up using a semicircular motion until your forearm touches your bicep. You can also do these one arm at a time alternately or over a preacher bench.
Grab a barbell and grip it as wide as you can comfortably go. Stand with your feet shoulder width apart and your back straight and head up. Do NOT swing! Can also be done with close or medium grip. Keep your upper arms and elbows at your sides and do not move them during the entire lift. Turn your palms up and curl both dumbbells up toward your shoulder. Go back to the starting position and repeat. Keep your upper arms against your side at all times!
Hold two dumbbells at arm's length and stand straight up. Your thumb will be a little higher than your pinky. Keep your upper arm flat against the bench at all time! Turn your palm up and curl the dumbbell up toward your shoulder.
Hold one dumbbell and position your upper arm on a preacher bench. You can also do these standing up. Lower bar as far as possible. Place forearms flat on the bench with the back of your wrists on the edge of the bench. Place your forearms flat on the bench and put the back of your wrists on the edge of the bench. Curl dumbbells up as high as possible. Forearms Other Muscles Worked: Place a barbell beside a flat bench and the kneel on the other side of the bench. Hold the bar palms down with your hands about 16 inches apart.
Hold dumbbells with your palms down. Place two dumbbells beside a flat bench and then kneel on the opposite side of the bench.
Do not let your forearms move! Do not move your forearms! Can also be done with two dumbbells. Lower dumbbells as far as possible. Plate Pinch Hold the bar palms up with your hands about 16 inches apart.
Hold dumbbells with your palms up. With the elbows to the side. When the elbow is fully flexed. Forearms Lower until the arms are fully extended. You can also try this using four. Grasp bar with a shoulder width over hand grip.
The simplest way to train your pinch grip is to grab two wide-rimmed plates and put them together with the smooth sides facing outward. I assure you. The mark of a man with an excellent pinch grip is to be able to do this feat of strength with two. Just try to hold them as long as possible. The seat should be adjusted to allow the arm pit to rest near the top of the pad.
Sit on preacher bench placing back of arms on pad. Grasp curl bar with shoulder width overhand grip. Do not move your elbows during the exercise! Raise the bar until forearms are perpendicular to floor with the back of the upper arm remaining on the pad.
Lower the barbell until arm is fully extended. Grasp cable bar that is attached to a low pulley with a shoulder width over hand grip. Hold two dumbbells and sit at the end of a flat bench with your feet on the floor about 20 inches apart.
Place your wrists over your knees. Do not let forearms move at all. Lean foreward and lay your forearms on your upper thighs. Can also be done with a barbell or cable. Works the outer arm part of the forearms. Lean foreward and place forearms on upper thighs. Hold dumbbells and sit at the end of a flat bench with your feet flat on the floor and about 20 inches apart.
Curl dumbbell up as high as possible. Place the back of your wrists over your knees. Lower dumbbells as far as possible keeping a tight grip. Curl dumbbells up as high as possible without moving your forearms. Works the inner arm side of your forearms. Can also be done with palms-up or with a barbell.
Lean foreward and place your right forearm on your upper right thigh with your palm up. Do not let your forearm move! Switch arms when done with one set. Works your inner forearms. Hold a dumbbell in your right hand and sit on a flat bench with your feet flat on the floor. Curl dumbbell as high as possible. Place back of wrist on your knee.
Lower dumbbell as far as possible. Lean foreward and place your right forearm on your upper right thigh with your palm down. Works your outer forearm. Curl bar up as high as possible.
Your hands should be about 16 inches apart. Sit at the end of a bench with your feet flat on the floor and about 20 inches apart. Lean foreward and place your forearms on your upper arms and the back of your wrists over your knees. Hold a barbell with both hands and your palms facing down.
Hold a barbell with both hands and your palms facing up. Step back and sit on the bench with your feet about 16 inches apart firmly on the floor. After gripping the dumbbells firmly with a pronated palms down grip. The dumbbells are then lowered through the same path.
Put a bench in front of low pulley. Lower handle as far as possible. Without moving at the shoulders. This exercise may also be performed one arm at a time. Move the bench far enough away to support the weight stack. Lean foreward and place forearms on upper thighs with the back of your wrists over your knees.
Hold handle with both hands. Curl handle up as high as possible. Hold a weight plate by the ridge in each hand. Lower plates unti fingers are nearly extended but can still hold weights. Hold a barbell behind your buttocks at arm's length. Close hands. Lower bar back to starting position. Curl your hands up as high as possible. You can do both hands at the same time. Continue raising and lowering the weights until your grip gives out. Don't move your arms from the starting position.
Hold a wrist roller device straight in front of you. Go until the weight is all the way up to the top. Rotate one wrist at a time in order to roll the rope around the roller. Return the weight to the starting position and start again. Hold the ab roller in your hands while in this position. Follow the directions on the particular machine that you choose. Abdominals Other Muscles Worked: This is like a situp or crunch. Slowly roll the ab roller foreward.
Go slow and do not touch the ground! Pause and pull yourself back to the starting position. Using the ab roller. Repeat for the desired number of reps. Be sure to go slow and concentrate on using your abs to push the weight while relaxing your legs and feet.
Go down as far as you can without touching the floor with your body. Remember to keep your lower back pressed flat against the ground. Lie on your back and put your hands behind your head. Keep your head in a neutral position. In order to complete 1 repetition. Bend your knees and keep your feet inches apart. Alternate touching your right heel and then your left heel.
Curl up and bring your left elbow toward your right side while drawing your right knee in to meet it. Abdominals Raise your legs so your thighs are perpendicular and your lower legs are just above parallel to the floor.
It is like you are riding a bike. Keep your arms straight down at your sides. Lie down on the floor. Crunch forward and up about inches. Works your obliques. Alternate sides. Lower Back,Shoulders Equipment: The elbows are to be locked and kept in a vertical line with the shoulders. Many ab wheel commercials show the user with their arms extended out but it is felt by some that this puts unnecessary stress on the shoulders and lower back.
Keep the body locked in a straight position with no back "sag" when in the bottom position. The emphasis should be on raising the butt as high as possible in a "piking" motion when in the upright part of the movement.
Start on your knees with your hands about shoulder width apart on a barbell that is positioned in front of you. Slowly roll the barbell forward as far as you can comfortably go. Do not touch your chest or any part of your upper body to the ground. Slowly pull yourself back up using the same motion but in reverse.
Can also be done with an ab wheel or on your toes. Stand straight up with your feet shoulder width apart. Place a light barbell on your shoulders. Keep your back straight and your head up.
Bend to the right as far as possible then bend to the left as far as possible. Bend at your waist only, not at your hips or knees. You can also do this seated, or with dumbbells in your hands.
This is like the Reverse Crunch but with a longer range of motion. Outstretch your hands to your sides with your knees bent at a 60 degree angle and your feet just off the floor.
Using your lower abs, roll your pelvis backward to raise your hips off of the floor. Your knees will be over your chest. Squeeze your abs and then return to the starting position slowly. You can straighten your legs to make it harder or wear ankle weights. Begin a pushup position but with your elbows on the ground and resting on your forearms.
Your elbows should be bent at a 90 degree angle. Arch your back slightly out rather than keeping your back completely straight.
Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips so you end up in a high bridge position. Lower back down slowly to your starting position. Don't let your back sag downwards. Kneel below a high pulley. Grasp cable rope attachment and place wrists against the head.
Flex hips slightly and allow the weight to hyperextend the lower back. With the hips stationary, flex the waist so the elbows travel toward the middle of the thighs.
Return and repeat. Reach with your elbow and try to touch your knee. Do one side for all your reps. Lie on the floor with your knees bent. Try to bring your shoulder up towards your knee rather than just your elbow. Curl your upper body forward and bring your shoulder blades just off the floor.
Stretch your arms overhead and cross your palms. Curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time.
Place your hands loosely behind your head. Keep your feet flat on the floor. Lie on your back and bend your knees about 60 degrees and keep your feet flat on the floor.
Keep your arms aligned with your head. Don't move them forward from that position! Slowly lower down after squeezing your abs tight! This variation makes it tougher than regular crunches. Begin to roll your shoulders off the floor.
Lie flat on your back with your feet flat on the ground. If you are resting your feet on a bench. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Your shoulders should come up off the floor only about four inches. Focus on slow. Lie flat on your back with your feet resting on an exercise ball with your knees bent at a 90 degree angle.
Continue to push down as hard as you can with your lower back.
Place your feet three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in.Lock out your arms and squeeze your chest before returning slowly to the start position. Sit at edge of bench with feet placed beyond knees. Kneel down on the floor and place your hands flat on the floor and slightly wider than shoulder width apart.
Let your arms hang downward with your palms facing each other.
Can also be done without the head support. Over time, these types of exercises will usually cause muscles to become larger. It's extremely draining and the lifter needs to really concentrate when performing the movement.
The bend in your elbows should stay the same throughout the exercise.
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