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.

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If you look around in any gym in America, you’ll see a few things. You’ll always see average-looking people moving average weights. You’ll sometimes see average people moving heavy weights. But there is one thing you’ll very rarely see. You’ll almost never see a very highly muscled man moving average weights. You don’t have to be big to be strong, but it’s almost never that you’ll see a big guy who isn’t strong.

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Training to failure is a popular technique used by bodybuilders to deliver as much growth as humanly possible. By pushing a muscle group beyond its limitations, you tear down enough new muscle fibers to ensure some new muscle growth. However, very often, bodybuilders place themselves at substantial risk when training in this manner. They use sloppy form or movements which leave the weight suspended over their head right about the time muscular failure arrives. It’s far better to plan for failure by selecting movements which can be completed safely. Here are some movements that work well, sorted by body part. Use them at your own risk, and only after you’ve completely worn out this body part using traditional means.

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Life throws a lot of curveballs at us sometimes. It’s always when we’re making our best gains in bench press numbers that we’ll tweak our shoulder tendon during warm-ups and lose three months of progress while recovering. It’s always when our diet is going so well that our job will throw us a bevy of new duties which will disrupt our eating schedule. Finally, it’s always when we finally seem to find that perfect workout plan that our gym access disappears and we’re limited to a nice set of 40 pounds dumbbells in our garage, until the gym remodeling or our financial problems subside. It’s at these times that we need to make adjustments to our training protocols and find ways to continue making progress – or at the very least maintaining our recent gains – until a sense of normalcy returns.

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There has been a significant improvement in the training regimen of most bodybuilders due to the availability of information. When you are training the chest muscles you need to use four simple techniques which are guaranteed to ensure your success. These four techniques have been used by many bodybuilders because they are the ones which yield great results when it comes to developing the chest muscles.

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“How much ya bench?” The question has been asked a million times in a million gyms. Perhaps the first exercise most bodybuilders utilize when entering the gym – and the measurement stick for gym prowess - is the bench press. Because of this, many trainers spend a disproportionate amount of gym time bench pressing, and not enough time on other chest movements. As a result, their chests become disproportionately built; thick in the middle, of course, but lacking in the upper and outer areas. This leads to a bunched-up look in the chest area on the bodybuilding stage. The solution, as with most things, is intelligent training. Selection of exercises and techniques to focus on different areas of the pectorals can solve this problem.

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Are you a bodybuilder? You certainly look like one. You’re the biggest guy in most rooms you enter. And you certainly eat like one. Everyone knows that when they see you, they’ll usually see you accompanied by a cooler full of protein and a gallon of Crystal Lite. Finally, you train like one. You’re in the gym five days a week. You see the lesser trainers arrive, train, and depart while you’re still working on your first body part. The staff knows you by name, and you’re well aware of the little idiosyncrasies of both the equipment and the other people in the gym. It’s your second home away from home, and you leave everything on that gym floor.

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When most of us enter a gym, the mission is clear. Lift a heckuva lot of weight. You know you want to keep your repetition range in the 6 to 12 range. But other than that, the mission is simple. Lift the heaviest weight possible. After all, the heavier the weight, the more the muscle group is stimulated, and the more growth occurs. This tends to work wonders on the compound movements such as squat, deadlift, and bench press where - provided all safety implementations such as a spotter and belt are in place – the more weight moved equals more growth. However there are movements which, due to structural limitations, shouldn’t be completed with maximum weight. Overhead dumbbell extensions are one such movement.

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When one thinks of legendary peaked biceps heads, bodybuilders like Robby Robinson come to mind. Large, split heads which inch higher and higher as the bicep is flexed. While much of the size of the peak is determined by genetics, it is possible to grow the biceps peak that you do have. Exercise selection is the key. In order to build the peak, you must train the outer biceps head. Here are some movements, which target that area.

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A common misconception among bodybuilders is that dumbbell kickbacks are a “foo-foo” exercise, which should only be performed by toned females using pink 5 or 10 pound dumbbells. Nothing could be further from the truth! Despite the fact that the exercise is a tad silly to observe, and the weights used are certainly paltry compared to the massive poundage’s moved in more compound movements, dumbbell kickbacks are a very effective exercise.

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