Bodybuilding Exercises and Workouts

i can do press ups very well – but my pecs are huge on the outside and tiny in the middle (next to my sternum)
i’ve tried putting my hands out wide which helps a bit – but are there any press up variations especially for the inside of your chest?

also, are renegade rows meant to get you a six pack – as in building the muscle? this guy is slightly confusing – he says:

"Low reps are the only option This is not a bodybuilding exercise. It is not meant to fatigue the muscle. On the contrary it is meant to teach you how to contract your whole body as hard as possible. So perform low reps with 100% focus."

http://relativestrengthadvantage.com/renegade-rows-how-to-get-ridiculously-hard-abs/
how kind of you karla – just what i needed – so relevant……. (!!)

Diamond push-ups hit the inner chest, though if it’s an issue I’d suggest just benching heavy. Get your bench up and your chest will follow. This especially applies if you can’t bench 225 yet.

I’ve never seen renegade rows before, but they actually look good and this guy knows what he’s talking about. Your abs will get strong from these and if your bodyfat is low enough, you’ll definitely get a six pack.

His statement does seem a little confusing, but just know that bodybuilders usually do higher reps (10 or more) and focus on body parts when working out. Athletes and people trying to get stronger focus on movements and tend to do lower reps, especially for strength. So a bodybuilder approaches this thinking how these renegade rows can make their abs sore, while an athlete thinks about how they can excel at this exercise. He’s saying that you should think like an athlete for this exercise.

Big forearms are achieved through a good balance of exercises and form training that maximize the muscles of the forearm. Get large forearms through weight lifting with tips from a fitness trainer in this free video on exercising.

Expert: Les Whitley
Contact: www.velocitysp.com/coolsprings
Bio: Les Whitley is director of Velocity Sports Performance in Franklin, Tennessee. He has a degree in exercise science.
Filmmaker: Tim Brown

Duration : 0:1:43

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Technorati Tags: arm exercises, arm muscles, body building, chest exercises, chest muscles, exercising, fitness, pectoral muscles, strength training, weight lifting

Im losing body fat to go into bodybuilding with a 5-7% body-fat. unfortunately my ribs are starting to stick out and i’m starting to look like a starving ethiopian child. What equipment-less exercise can i do to improve this

do lots of push ups
wide arm push ups
boxer push ups
diamond push ups
and pull ups

I’m 25 years old, into martial arts and I do some bodybuilding sometimes. One day my mother (she’s a bit old-fashioned bless her), pulled me aside and told me quietly that I should stop doing chest exercises, since it’s not proper for a man’s chest to look like a woman’s.

Anyway, I’m curious, is that how other women think too, or is it just because my mother’s a bit old-fashioned?

Could any of the young ladies here kindly tell me if you prefer a flat chest or a muscled chest on a man?

if you have thick arms, then chest muscles are very sexy! :]
i like the way they looked when they are waxed/shaved and tan!

The key to defining pectoral muscles is a combination of strength training exercises with a healthy diet and regular aerobic activities. Exercise and define pectoral muscles with tips from a fitness trainer in this free video on exercising.

Expert: Les Whitley
Contact: www.velocitysp.com/coolsprings
Bio: Les Whitley is director of Velocity Sports Performance in Franklin, Tennessee. He has a degree in exercise science.
Filmmaker: Tim Brown

Duration : 0:1:8

(more…)

Technorati Tags: arm, body, building, chest, exercises, exercising, fitness, lifting, Muscles, pectoral, strength, training, weight

http://bodybuilding.com/fun/football_gym_workout.htm

Will this workout still be effective even though it doesn’t include explosive workouts like cleans and snatches? It seems to have enough other exercises to make up for them. Also, what do you think about having a certain muscle worked out in consecutive days in this workout. For example, the chest is worked out day 1 and day 2 but neither day the chest is worked out to its max. Thanks.

it can train your upper body strength and pwn people on the field =D

I just recently started lifting weights to get some muscles on me. I do have schedule for lifting, and Im hitting all different muscles 3 times a week. I’m 5′8 190, and I want to lose some weight while lifting/exercising and at the same time get bigger muscles like biceps, abs, chest, etc. What diet should i follow and what should I eat?

the two most important meals for a bodybuilder is in fact: the pre-workout and the post workout. (see article) if you don’t have these two you are planning for failure.

as far as dieting goes, people adjusts their ratio of fats, protein and carbs according to their goals, however, one thing doesn’t change: the protein amount. you should always consume 1 gram of protein per lb (in your case- 190 grams). just to be on the safe side, i always consume 24 grams of extra protein a day to ensure that my body doesn’t digest the muscles.

DO NOT AVOID CARBOHYDRATES. no successful "natural" bodybuilders go on a no carb diet. it’ll seriously mess you up in so many ways (mainly extreme fatigue and ketosis- something you should avoid).

i use a 20% fat, 35-40% carb and 40-45% protein diet. i reduce my fat further if i need to lose weight and raise it up if I want to bulk up and build more muscles.

foods i typically eat:

tuna
flax seed oil
chicken breast
turkey
whole wheat bread
whole grain cereal
fruits (bananas, strawberries, blueberries, avocado)
nuts (legumes, peanuts, pistachio)
oatmeal
protein shakes
water

i never go for more than 2 hours without any food. since i’m a college student, i have a pretty tight schedule, and if you’re like me, carry around a protein shaker bottle. take a little sip here and there just to make sure your body don’t starve while you’re out doing stuff. i eat roughly 6-9 times a day, including the pre- and post- workout shakes. it doesn’t matter how many meals you eat (people eat as much as 12 times a day) as long as your nutrients are adequate and you pace yourself evenly.

as you build more muscles through weight lifting, you automatically burn more calories at rest (see article) and you will burn off the excess fats you stored. you could also throw in a couple cardio session, but its not necessary; cardio will just help you get there faster.

as far as rep ranges go, everyone has preferences… i use a rep range of 4-6 for upper body and 6-8 for lower body to build muscles and when i am cutting up i do 10-12 for upper body and 12-16 for lower body. (see article). however, it seems that as long as you keep it below 7 reps, you will gain muscles, rather than just maintaining.

hope this helps

http://forum.bodybuilding.com/showpost.php?p=177238091&postcount=1

Basically, these:
Chest:
Smith machine decline bench press: 2 X 12 reps
Quadriceps (2 full rotations):
Leg press: 4 X 25 reps
Leg curls: 1 X 30 reps
Leg extension: 1 X 30 reps
Hamstrings:
Leg curl machine: 3 sets to failure
Calves:
Seated calf raise: 3 X 15 reps
Donkey calf raise: 3 X 15 reps

Thanks in advance!

there are many different things you can do, many different ways and objects you can use but it is all in research and what you are willing to do or exercise… ")

Hey I’m 15, 6′0, 133 pounds. Yeah, I know, I’m extremely underweight for my height, and I know it. It’s not that I don’t eat, because I eat 5 – 6 full meals a day. I get 6 – 7 hours of sleep during school week, and I’m half Irish and half Filipino.

So, I’ve recently been going to my community center gym and its mostly machines. The only free weights they have are dumbbells.

I want to get bigger: triceps size, chest, forearms, etc. I am pretty skinny right now, only cut, some muscle, not fat at all. I have protein powder I will put in my milk after a workout. To end things off, I have an extremely rapid metabolism.

What should I do to bulk up and gain the size that I’m looking for?

Schedule, exercises, time, reps, etc.

Thanks, appreciate it.

dude i used to be 5ft 5 100lbs now im 5ft 5 140lbs 15% body fat so yeah i needa cut fat now but i bulked up man and that’s what u gotta do it took me like 7 months but i wasnt serious about it the whole time im sure u can put up 40lbs in 4months if u follow this
3500cals a day
50% carbs 30% protein 20% fats
so 1750cals from carbs divide by 4 to get gram amount
1050cals from protein divide by 4 to get gram amount
700cals from fat divide by 9 to get gram amount
stick with complex carbs like brown rice sweet potatoes whole grain cereal like kashi oats whole wheat pasta
protein chicken shrimp tuna seafood steak lean hamburger eggs egg whites cottage cheese milk whey protein protein bars if necessary beef jerky coal cuts
fats peanut butter (natural) raw nuts not roasted avacados olive oil olives mayo fish oil fish

workout 3x a week cuz ur a hardgainer
work mon wed fri 1hr a day
do three muscles a day
1 day do back triceps traps
rest
1 day do legs calves abs
rest
1 day do chest biceps shoulders
rest
abs if u want or rest again
make sure u eat the same everyday like same amounts
workout HARD make sure u work chest back and legs before the smaller muscle groups and do more sets for the larger ones
do 6-10 reps make sure the last one or two reps are hard if not the weight is too light

good luck fellow bodybuilder =)

Pec workouts

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