Building Great Body Shape

by Ricardo d Argence

Some of the lifters in the gym will tell you how muscular shoulders is the greatest contribution toward the overall appearance of the upper body. Thick, round “cannon ball delts” will make your upper body appear wide and powerful. Big, full, separated, striated and capped delts will guarantee you’re wide up top.

Your shoulder (or deltoid) is a 3-headed muscle that performs the function of lifting and rotating the arm. It is a large three-headed muscle group consisting of the anterior (front), medial (side) and posterior (rear) deltoid. Shoulder training involves two basic types of exercises: presses and raises.

The overhead press is the meat and potatoes of effective shoulder training. There isn’t a single lift out there that can match the incredible shoulder-stimulating effect of a basic overhead pressing movement. Both a barbell and a dumbbell can be used for this exercise, but dumbbells are the best overall choice.

Dumbbells allow you to move through a more natural range of motion and also don’t allow one arm to cheat for the other. They also place a greater amount of total stress on the shoulder region in comparison to the barbell, which shifts some of the stress to the upper chest.  I would recommend using the seated overhead dumbbell press as your core shoulder movement. Grab a pair of dumbbells and sit on a bench with a vertical back support. Press the dumbbells overhead until your elbows are just short of locking out, and then lower them back to shoulder level.

The next exercise to look into is a basic side lateral raise, which can also be performed with a pair of dumbbells. Side laterals are an isolation exercise and will shift the majority of the stress to the medial head of the shoulder. This will build greater shoulder width and will contribute to that wide upper body look. Stand with your knees slightly bent and hold a pair of dumbbells with your palms facing inward. With a slight bend in your arms, raise the dumbbells up to shoulder level and then lower them back to the starting position.

Training shoulders is always fun. You may have noticed that I have not included specific exercises for just the anterior delts. This is because they will be getting plenty of work when you train chest. Not to mention they will be getting plenty of involvement in the other exercises in the routines. If your front delts are a weak point, you may wish to incorporate a movement that will isolate them fully, but more likely than not, your anterior delts will get enough work and isolating them will not be necessary.

Here is a sample shoulder routine that you can use: Seated Overhead Dumbbell Press - 2 sets of 5-7 reps. Standing Dumbbell Side Laterals - 1-2 sets of 10-12 reps. Standing Front Dumbbell Raise - 1 set of 10-12 reps. Seated Rear Lateral Dumbbell Raise - 1 set of 10-12 reps.

Bodybuilding exercise for the shoulders are a key to widening the shoulders. Increasing the shoulders’ width is the most crucial stepping stone to make them appear broader. All sets should be taken to complete muscular failure where no additional reps can be completed using proper form, if you do that you’ll be watching results after a few weeks.

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Popularity: 19% [?]

by Chris Channing

Muscle building has only recently become a scientific endeavor, with newer technologies and sciences being wrought each day. Now that society can understand the process of muscle building, professional body builders can create the perfect routine by following logic and reasoning according to science. This will primarily require a few things: rest, nutrition, and an ample workout regimen.

Although every aspect is important, nutrition can be viewed as one of the more important aspects, since it will essentially determine the effectiveness of a workout. A proper training session can only be conducted when the body is in its peak conditions to perform, grow, and achieve maximum muscle building effect. To do so, body builders should include proteins and carbohydrates into their daily eating regimen. On average, body builders intake much more calories to keep up with physical demand- so don’t be afraid to eat more as a result.

The actual training session is also important. Most muscle training regimens will be comprised of much heavy lifting, and usually less endurance exercises. It is very important to keep hydrated in this training session, or there may be powerful repercussions. It is also a good idea to exhibit protein intake during a training workout to ensure maximum effect.

While it may be overlooked all too often, sleep and relaxation is vital to one’s body mass. Only with proper sleep can one achieve the strength to continue a powerful workout routine. Muscles also require the relaxation in order to grow, and lack thereof can actually cause deterioration of the muscles being targeted. To prevent serious side effects from forming, body builders should always invest in at least 8 hours of sleep each night.

There is always time for a good hardy training session, but it should be noted that it is very possible to train too much. Training too much will put unnecessary strain on the muscles being targeted, and this can lead to muscle degradation. This will backtrack results rather than make improvements, and thus, proper rest and relaxation should be observed. If one seems to be waking up with an exhausted feeling each day, it would be a great idea to take a day or two to rest from training.

Also worthy to note is the fact that steroids and other outlawed substances should never be used in order to have a quicker gain. This can lead to legal trouble, not to mention many medical complications as a result of steroid usage or overdosing. Steroids are banned in many sports and competitions, and body building is a sport that is no exception to the rule. Above all else, stay away from steroids and “miracle” drugs.

Closing Comments

There is a lot of enjoyment to be had from the fun sport of body building. But taking it too far or too seriously can take the fun out of it, and instead turn it into a meaningless addiction. Always steer clear from drugs and “miracle” cures that promise large muscle gains with little to no work. Also be sure to talk to a local trainer for more information on how to bulk up the scientific and safe way- without all the health risks and dangers.

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Popularity: 16% [?]

by Caleb Lee

Most people don’t realize that you can build a massive amount of muscle
if you just forget everything you read in the bodybuilding
magazines… and choose to follow what has been proven to work by science.

For example, Tim Ferriss — the author of the best-selling “The Four
Hour Work Week” was able to gain 34 pounds of lean muscle… and lose 3
pounds of fat in just 28 days.

You want to know the best part? He only worked out for 30 minutes,
twice a week, for a TOTAL work out time in the gym of ONLY 4 hours. That’s
it — just 4 hours!

If you’d like to get the same results for yourself in the next 28 days,
then keep reading for the six steps that Tim Ferriss used to build his
dream body!

From his blog…

“1. Follow a one-set-to-failure protocol from Arthur Jone’s
recommendations taken from the little-known Colorado experiment, but lessen the
frequency (only work out a maximum of twice a week)… and… with at
least 3 minutes rest between exercises.

2. Perform every repetition with a 5/5 cadence (5 seconds up, 5 seconds
down) to eliminate momentum and ensure constant load.

3. Do no more than 4-7 multi-joint exercises (overhead press, Yates
bent row, dips, incline machine benchpress, leg press, trap bar deadlift,
etc.) and work out your entire body each time you’re in the gym to get
a maximal hormonal (testosterone, growth hormone + IGF-1) response.

4. Follow a high protein protein diet with low-glycemic index carbos
like quinoa, but (and this is IMPORTANT) drop calories by 50% one day
each week to prevent protein uptake downregulation.

5. Exercise less frequently as you increase strength and size, as your
recovery abilities can only increase 20-30%, while you can often build
fat-free muscle tissue up to 100% before reaching a genetic set-point.

6. Record every workout in detail. Record: the date, time of day, order
of exercises, repetitions, and weight lifted. Because this is an
experiment — you need to control the variables to accurately see your
progress and be able to make adjustments to ensure progress.”

And that’s all there is to it!

Those are the simple six steps that form the guidelines you need to
follow in order to build the body of your dreams in just four hours of gym
time. Now you can do it too.

Mr. Ferriss also says to use this exact same outline if you want to
burn off pounds of fat and not put on any size (which is what most female
trainees have as a goal). Here is what he says from his blog:

“For the ladies not interested in adding size, if you follow a
“slow-carb” diet (low-GI carbs) and reduce the rest periods to only 30 seconds
between exercises, you can use this exact same workout to help lose
10-20 pounds of fat in the same short 28 days.”

You only need four hours of gym time over the next 28 days to build
either 30 pounds of muscle… or… lose up to 30 pounds of fat! There’s
no excuse for not getting in shape now — so it’s time to get to work!

About the author: Caleb Lee knows a lot about
(http://www.doubleyourgains.com) building muscle. His website will teach
you how to (http://www.doubleyourgains.com) build muscle fast.

Popularity: 18% [?]

Regardless of whether you are a body building pro or an amateur or just a wannabe, everyone is looking for a majical formula or a best kept secret to make a breakthrough in their body building endeavor.

The plain truth is that there is no miracle or majical body building tips. People who has been successful in this sports or who has made body building as a career will testify that simplicity is the basic foundation of success in this sports.

The Mother of All Body building Tips

What is the most fundamental and basic common sense tips of all? All the professionals in this sports agree that do not over train yourself or go beyond what your body can take.

What is Over training or Excessive Training?

Over training refers to the number of times that you do in one workout. Also refers to the duration of your workout. Any workout that is longer than one hour is considered to be excessive

If your body feels sick or you are suffering from an injury, then do not continue with the workout. A further workout could aggravate the injury and make it worse.

Some people might not agree with us. They stress that one must work hard in order to get the desired result. It is true that in order to archive success you must work hard but another body building tips is that you must work hard and work smart at the same time.

The danger of over training is that your body might reject the additional stress and refuse to grow muscle. This is against the desire of every bodybuilders.

The best formula is simple consistency of workout, for example 3 or 4 times a week will do great. Also working out at a steady pace from moderate to difficult level is enough to attain further gains. Do not work yourself to the point that injury occurs.
If this happens then you are over stretching yourself.

Remember that your body does have a limit and do not push yourself beyond those limit. I guess the next body building tips is that listen to your body and work within its limit and your body will reward you handsomely.

Popularity: 20% [?]