Many bodybuilders find that while the movement is hardcore and a great deal of fun, the deadlift just isn’t for them. Perhaps they are too tall and have long arms, which can make for a very awkward lift. Maybe they lack low back flexibility, or have sustained an injury at some point in their career. Whatever the reason, if deadlifts are out, then dumbbell rows most definitely have to be in. They are nearly as efficient for back thickness as deadlifts, with much less chance of injury. Completing dumbbell rows is simple. Place your knee on a bench, secure your position with your same-side knee, and grab a dumbbell hanging from your free arm. Slowly bring the dumbbell up to your highest position, flexing your back at the top. Then, lower it back to ...

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The abdominals are unlike every other body part. With muscle groups such as chest, back, or shoulders, you make the best gains from a series of heavy sets. You lift as much weight as you can for 6, 8 or 10 repetitions, and you only complete a total of 8 to 20 sets per muscle group. The abdominals are very much different. You see much better results from abdominal training when you train them more frequently, with little to no weight, and much higher repetitions. Here are a few other tips to building the abs with lots of sets and fewer setbacks! Upper and lower days You should be training your abdominal muscles every 48 hours. The first workout, on Monday for example, should entail mostly upper abdominal exercises such as the crunch. The second workout, ...

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Many powerlifters, and a few bodybuilders, believe the front squat is a very effective movement for adding mass to the front quadriceps. While it’s true that squats are an amazing movement for adding mass, it’s not always guaranteed that this movement can be completed safely and without incident. Trainers should be completely aware of the risks and pitfalls associated with this injury. Start light If you can back squat 385 pounds, you should start your front squats with 135 pounds. Yes, it may seem like a major drop-off, and you may doubt you’ll see any gains. However, the mechanics of this movement are unlike any other exercise. The weight sits on your deltoids and your back is taken out of the movement, for the most part. Your legs do the work, and your upper body framework has ...

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Preacher curls are very popular in gyms across America. Bodybuilders and trainers have longed believed that preacher curls were the key to helping to bring out that biceps peak, a result of hitting the fibers which most illustrated the split biceps head. While it’s true that much of this peak comes from genetics and low body fat, in this world of instant results, there is nothing more satisfying to the new bodybuilder than seeing his biceps bulge while curling a monster 50 pounds on the preacher bench. But it’s not all flexing and peaking. There are some inherent dangers that come into play. Let’s examine a few of them. ROM It should be noted that many trainers believe there is some danger in allowing the weight to extend all the way down when using preacher curls. This ...

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There is a global money crunch going on at the movement as currencies are devalued and everyone tries to keep their head afloat in very uncertain times. Obviously, life doesn’t stop because the bankers and legislators don’t have their ducks all in a row, but you can find that your own financial situation is altered as a result. The key to success in these tough times is to recognize potential pitfalls as well as potential opportunities for acquiring goods and services far below market value. Here are a few examples of ways that you can cash in where cash is very much short. Avoid long-term contracts You never know what businesses will be going out of business. You don’t know what kind of rent your gym pays or what kind of financial straits the owner may be in with ...

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As every bodybuilder gains weight, he often notices some things he does become tougher. Maybe climbing steps isn’t as easy as it used to be. Perhaps even standing up out of his favorite recliner requires more work that it used to require. In the gym, he might discover exercises such as dips or crunches becoming tougher. Usually these limitations due to muscular weight gain are more than acceptable. After all, you’re gaining weight – and it’s muscle – so you’re quite happy. However, when back day rolls around and you find bodyweight chins tough to complete; you may just have a problem. Many bodybuilders feel that chins are absolutely essential for development of a champion caliber back. They activate muscle fibers from lat to shining lat. They deliver a level of thickness and width ...

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Many bodybuilders enjoy the attention that is bestowed upon them as a result of possessing a better-than-average physique. However, many do experience more than their fair share of trouble, as social situations involving ego and alcohol often lead smaller insecure men into starting fights with “the biggest guy in the room” to prove themselves. While it’s easy to say you will decline an invitation to fight, escape from a dangerous situation isn’t always logistically possible. For times like these, being able to use your hands can be a great thing. Many bodybuilders find themselves picking up a side hobby in boxing in order to be ready should an unfortunate incident occur. The common practices engaged in by bodybuilders and boxers are not all that different. Proper nutrition and training are essential. Rest is important for recovery. ...

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There has recently been a discussion in bodybuilding bulking circles about the necessity of training arms when in off-season mode. Some bodybuilders feel that this period should be devoted mainly to weight gain and compound movements, and that spending time on exercises such as one-arm isolation dumbbell curls really won’t lead to mass gains, the goal of the off-season lifter. Others believe that if you don’t train arms, you’re simply not a true bodybuilder. Let’s look at both sides of this argument, and see who’s closer to the truth. Don’t train arms when bulking Have you ever seen what happens when a powerlifter diets down for a bodybuilding show? He often outright crushes the competition due to the size of his chest, back, shoulders and legs. The primary movements of the powerlifter are the squat, deadlift, and bench ...

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If you made a list of muscle groups and asked bodybuilders to rank them based upon their training intensity, what do you think their answers would reveal? Very likely, if they were completely honest, arms and chest would rank near the very top. Abdominals would be up there too, as everyone digs a sexy six pack. As the list descended, you’d see muscle groups like shoulders, quadriceps, lats, traps, forearms, and calves. Then, most likely at the absolute bottom of this list, you’d probably find hamstrings. Ah yes, hamstrings – the muscle group we rarely see and even more rarely train. Hamstrings aren’t a wildly popular muscle group, even among bodybuilders who are judged upon complete development. Bodybuilders tend to toss in a few sets of leg curls at the conclusion of their quadriceps training ...

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Q: I’ve heard a lot of things – both good and bad – about the bench press. I’m fairly new to lifting, about a year in. Is the bench press right for me? A: That depends on a number of factors, including your goals, years of lifting experience, body type, and history of injuries. Q: I have been training one year and I wish to gain a great deal of size and strength. Should I bench press? A: In that case, the bench press is a very good movement for you to use in your workout regimen. You’ll get bigger, stronger, and more muscular. Of course this movement should be used in conjunction with a well-rounded, complete bodybuilding program. Q: Is the bench press dangerous? A: Applesauce is dangerous if you swim in it. Anything in dangerous when not used ...

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