When a body builder becomes the slightest bit careless during workouts, he or she entices injuries like flowers attract bees when they sprout. Just in front of a body builder at all times, is the possibility of muscle injury. This is because the weights used in training are a danger themselves if used without due caution.

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Choosing the best bodybuilding exercises to use in your weight training routine can be tough. The gym is literally packed with machines, ranging from those utilizing the cold, heavy iron of free weights, to the machines which still require strength but not control, on down to cables, where you can pump away for hours. But which movement should be used when and where in the workout? Should the lifter just walk into the gym and slam away on whatever machine looks interesting, is open, and is within closest lifting proximity? Or should there be some rule to follow?

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There are various machines that can be used to apply tension and stress to the body. Some of these machines include free weights and training machines. There are various equipments which include; barbells, dumbbells, leverage machines, body weight exercise, and manual resistance. It is always recommended to use various machines in our training since not only does it boost our motivation but it also helps enhance the muscle development process.

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When bodybuilders start to reach the heights of competition at a state level, in which every competitor on the stage has worked towards perfecting their body by way of training, supplementation, and diet, the competitions will be won by the physique standing on the stage that has the smallest number of structural flaws. As a result of this fact, it is considered very important that training protocols be customized to target any muscle group that might be perceived as weak to the overall body structure. It is necessary to practice specific exercises that will hit specific muscle groups; this will help define the muscles that could cause a negative perception of weaknesses to a tough judge that is an expert at finding flaws.

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One of the major limiting factors in home gyms is that most don’t offer adequate equipment for leg training. Using a standard adjustable bench, you can train chest to satisfaction with a large number of bench pressing movements. Back can be trained adequately using deadlifts and barbell rows, as well as T-bar rowing in a corner of the weight room. Shoulders are stimulated with overhead barbell presses. Biceps can be trained with barbell curls, and triceps are adequately hit with close-grip bench presses and barbell skull crushers. Mind you, the key word here is ‘adequately’. You’re not going to achieve a world-class chest workout without dumbbells and some cables, but you can adequately stimulate the region.

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Many beginner and intermediate bodybuilder have found great success with a push/pull training method.  It allows them to train half of their body’s muscles, twice per week.  This results in the training receiving a full-body workout twice each week, and gives them three full days of rest and recovery in which to grow.  This method is popular, especially among bodybuilders who are new to training and prefer to use machines in their training, as opposed to free weights.  Machines (Hammer Strength, Nautilus, and others) can provide a great foundation for teaching range of motion and allowing the bodybuilder to ‘feel’ the particular muscle group being targeted.  However, as one becomes more accustomed to these machines, their training gains begin to subside.  At this time, it’s essential to move to free weights and dumbbells.  This will keep growth constant, and will challenge the muscle groups in new ways.  However, this adjustment from machine to free weights should take place in an organized manner which allows for the most recovery and best use of rest time to continue hitting each muscle group twice weekly and still allow for adequate growth.

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