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470. SAME DAYS OPPOSITE DAYS?
One of the most common questions gym instructors answer on a daily basis is, "Should I do my cardio on the same day or opposite days as my weights?" There is no correct answer to this question. Performing them both on the same day will leave you a couple of days off from training each week. Of course doubling up means a longer workout. Conversely, alternating cardio means shorter workouts but more days spent in the gym. Our advice is to experiement and try both, and then decide which one feels more comfortable (or is more practical depending on your daily and weekly time schedules).
471. TUNE IN AND DROP OUT
For some, the sights and sounds of a busy gym are all it takes to get motivated. Listening to people talk or work out is all it takes to keep you pumped and committed to your training. For others, however, a workout is a time to turn inwards. If you find the normal background noise of your gym distracting as you plod through your cardio workout, try wearing a set of headphones and crank up the volume on your Walkman or iPod. or perhaps your gym has a cardio theatre so members can watch various TV channels. Either way, tune in drop out, and build muscle!
472. BETTER SAFE THAN SORRY
Most modern cardio machines are easy to use. Nevertheless there may be versions that have tricky programming mode or operating technique. Don't risk damage to yourself or the machine by trying to figure things out on your own. If you have any doubt ask a qualified staff member.
473. THE TALK TEST
One way to determine if you're overdoing it is to use what is called the "talk test." In simple terms, you should be able to carry on a conversation with someone as you exercise. If you are gasping for breath to the point that talking is difficult, ease it back a few notches.
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474. ISOLATION EXERCISE
Once you reach the intermediate stage of bodybuilding (on average four to six months of regular training), you should start doing more isolation exercises. Unlike compound movements. where more than one muscle and joint are utilized, isolation exercises usually restrict the range of motion to one muscle and one joint. Don't abandon compound movements altogether, as you'll still be trying to add muscle size and strength. Instead start adding isolation exercises to develope quality in the muscle mass you have already built
475. ADD WEIGHT TO BODYWEIGHT EXERCISES
One way to increase the intensity of your workouts without changing exercises is to add weight to some of your bodyweight exercises. You'll eventually reach the point where your bodyweight is not heavy enough on such exercises as bench dips and parallel bar dips. You may even reach a point on an eexercise as difficult as chin-ups where 15 to 20 reps with just your bodyweight becomes fairly easy. If you're at this stage, try wearing a weight belt or holding a dumbell between your feet or knees when you perform parallel bar dips or chin-ups. For bench dips, have a partner place one or more flat plates across your thighs. You've now turned a warm-up or finishing exercise (which is what these exercises eventually become because of the high reps you can perform) into basic mass movement.
476. ONE FOR THICKNESS ONE FOR WIDTH
When designing your back workouts, select at least one exercise for width (pulldowns and chin-ups) and at least one exercise for thickness (rowing movements).
477. AT LEAST ONE UPPER AND ONE LOWER
To balence out your chest development, perform at least one lower chest exercise (flat or decline presses) and at least one for the upper chest (incline presses and incline flyes)
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478. SWISS-BALL CRUNCHES
They go by differnt names (Swiss ball, therapeutic balls, resistaballs, etc), but are all essentially the same; a large rubber ball that allows you to target the abs from a multitude of different angles. The simplest exercise is to sit on the ball so that your butt is at the front. With the legs bent, lie back until your torso is parallel with the floor. Place you hands behind your head slowly raise your torso upward as if doing a regular floor crunch. Slowly lower back down until your torso is just below parallel with the floor. Swiss ball crunches have been scientifically proven one of the most effective abdominal exercises. And because of the balance factor, they bring in many of the smaller stabilizing muscles of the midsection.
479. CHOOSING A SWISS BALL
Unless you are using one for injury rehab and have been told otherwise by a physiotherapist, use a Swiss ball that forms a 90-degree angle between your upper and lower legs when you sit on it. This will allow for a good range of motion without putting too much stress on the lower back.
480. AT WORK TOO!
You don't need to limit your Swiss ball usage to the gym. Many physiotherapists recommend that people use them for sitting at work. Unlike a solid chair, which gives the lower back and abdominal muscles a rest, a Swiss ball forces you to use your stabilizer muscles wven when sitting down, If you want to give your ab and lower back muscles an extra workout as well as improve your posture, get rid of your chair and get on the ball! Now, contrary to what you may read in some exercise magazines, do not perform heavy exercises like supine, curls or shoulder presses on a Swiss ball. Doing so invites injury.
481. ROMAN-CHAIR SIT-UPS
Roman chair sit-ups are one of the best exercises for isolating the lower abs. The goal, however, is to perform them like a crunch and not as the name implies, a sit-up. Position yourself on the bench with your feet locked in under the leg rollers. With your hands held to your chest or behind your head, lower backwards until your shoulders are 10 to 12 inches from the bench. Pause for a split second and then rise back up until your torso is just short of vertical with the floor. In effect you are dong the middle third of the exercise. Going all the way down places stress on the lower back, while coming all the way up brings more of the hip flexors into play.
482. ROPE CRUNCHES
This exercise is one of the best for targeting just about all the muscles that make up the midsection. Make the midsection do the work - don't rely on the weight of your torso. Experiment with different body positions, both close to the floor and higher up. Don't rock back on your heels, as this will only create unwanted body momentum.
483. BARBELLS ROLLS
Although unorthodox, barbell rolls are a great way to target virtually all the muscles that make up the midsection (abdominals, serratus, intercostals). Postion a barbell on the floor with a 25- or 35- pound plate on each side. Lie down and grab the bar as if you were going to do push-ups (except that you wil place most of your weight on the knees and not your toes). Instead of pushing away from the bar you roll it forward and backwards.
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484. SWISS-BALL BACK EXTENSIONS
Swiss ball back extensions are the next logical step up from back extensions on the floor. The Swiss ball allows for a greater range of motion, and it forces the small stabilizer, muscles of the lower torso to contribute. As you progress with both your technique and comfort, try narrowing your foot stance. This will make it more difficult to balence, providing a better overall workout.
485. HACK SQUATS FOR THAT GREAT OUTER THIGH SWEEP
Many people find that after a couple of months of regular barbell squats their upper outer thighs begin to overshadow their lower outer thighs. One way to correct this is by including hack squats in your leg training. Hack squats will add a nice sweep to the outer thighs. Lie back on the hack squat machine and position your shoulders under the pads. With your legs slightly wider than shoulder width apart, feet pointed slightly outwards, lower down to a full squat (thighs parallel to the floor or slightly lower) position. Return to the starting position so that your legs are just short of being locked out.
486. FRONT SQUATS
If you find regular back squats stressful on the lower back, or if you want to target more of your lower quads and less of your glutes, try front squats. Position the bar as you would for a normal set of squats but instead of resting it on your traps and back shoulders, rest it across your upper chest, arms, and front shoulders. From here the exercise is identical to back squats. Because your glute involvement is greatly reduced, you'll need to use less weight.
487. LEG EXTENSIONS
Unlike squats and leg presses, which stimulate virtually the entire leg region, leg extensions isolate the central thigh. As with most exercises, the key is to not bounce at the bottom or lock out at the top. Also, try pointing your toes in different positions (inwards, central, outwards) to isolate different sections of the quads.
488. LYING LEG EXTENSIONS
You'll need a leg extension machine with no vertical back support attached. Sit down in the machine and lie backwards until your lower legs are hanging vertically under the leg rollers and the rest of the body is horizontal. Perform the exercise as you would seated leg extensions. By removing the bend at the hips, much of the stress is shifted from the lower to the upper thighs. This exercise is great during the pre-contest phase of training when you are trying to bring out the separation in your upper thighs
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489. SISSY SQUATS - DON'T LET THE NAME FOOL YOU!
After adapting to regular squats and leg presses, many bodybuilders are reluctant to try any leg exercise that doesn't require the use of hundreds of pounds of weight. This is too bad, since some of the most effective leg exercise require little or no weight. Despite the name, sissy squats are one of the best, and toughest, exercises for the quads. With your legs slightly wider than shoulder width apart and feet pointed slightly outwards, grab a stationary upright with one hand for support. With your torso leaning back slightly, squat down to a full squat position. Return to the starting position so that your legs are just short of locked out. If you need extra resistance, try holding a weight plate to your chest with your free hand.
490. REVERSE HYPEREXTENSIONS
Stiff-leg deadlifts and leg curls may be the most popular hamstring exercises, but there are others. One of the best is the reverse hyperextension. As the name suggests, these are just the opposite of regular hyperextensions (more properly called back extensions). Instead of locking the legs and raising and lowering the upper body, you lock the upper body and lift your legs. The easiest way to perform this exercise is to lie face down on a high flat bench. Hold on tight with your arms and slowly lift and lower your legs.
491. CABLE PULL-THROUGHS
Cable pull-throughs are another great but seldom seen hamstring exercise. Attach a rope to a low pulley and face away from the machine. With your legs straight, bend the torso forward and grab the rope. Slowly stand up, pulling the rope between your legs. For obvious reasons, position yourself so that the rope is still a few inches from your crotch area at the top of the exercise!
492. MACHINE ABDUCTIONS
Abductions are great for those who want to specialize on the outer-thigh-and-hip region. They are especially effective for those who play sports with a lot of lateral movement. For the machine version, adjust the leg supports so that they are in the inward position. With your knees resting against the pads, slowly push your legs out till you feel a comfortable stretch. Return to the starting position. With time you'll be able to open the legs wider.
493. CABLE ABDUCTIONS
If your gym doesn't have an abductor machine, try attaching an ankle strap to your lower leg and connect it to a low pulley. With one hand on your hips and the other hloding the machine, sweep, or raise, your leg outwards and upwards to wherever your flexibility allows.
494. ADDUCTIONS
The opposite of abductions, adductions are great for working the inner thighs and small adductor muscles. When you hear of a pulled groin it's usually the adductors that we are talking about. Using the same machine, adjust the leg supports so they are in the outwards postion (you'll have to experiment to see how wide is comfortable). With you legs resting against the pads, slowly squeeze your legs together. Return to the outward position.
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495. DONKEY CALF RAISES
Flip through copies of old Muscular Development magazine's and you'll see photos of Arnold Swarzenegger, Franco Columbo, Robby Robinson, and other great bodybuilders from the '70's performing this exercise. Despite the intimidating position involved, donkey calf raises are on of the most effective exercise for the calves. Lean across a waist-high support and, with your toes on the edge of a block of wood, have a willing training partner sit across your hips. From here perform the exercise like a regular set of standing calf raises. Be sure your partner sits across your hips and not your middle back. That would place unwanted stress on your spine.
496. STANDING ONE-LEG CALF RAISES
If your gym lacks a decent calf machine or you just want some variety in your training, try one-leg calf raises. All you need is a dumbell and a thick block of wood. Hold the dumbell in one hand and stand on the edge of the wood with the leg of the same side. With the other leg bent behind you, flex up and down. You may need to hold on to something sturdy with your free hand for support.
497. HACK SQUAT CALF FRAISES
For those who find vertical standing calf raises hard on the lower back, try the hack squat machine. Instead of facing outwards as if you were going to do squats, face inwards so that your chin is resting on the back support pad. With your toes positioned on a 2x4 or other block of wood, flex up and down on your toes. Make sure you maximize the stretch effect.
498. SEATED CALF RAISES
Once you develop a good foundation on your calves with standing calf raises, it's time to start specializing on the lower cavles (the soleus muscle). Sit down on the machine's chair or bench and place the pads across your knees. From here, flex upwards and downwards as if doing standing calf raises. Go for the maximum stretch at both the top and bottom of the exercise. Try pointing the toes inwards and outwards to target different parts of your lower calves
499. BENT-KNEE CALF EXERCISES
While the seated calf machine is the best exercise for working the lower calf muscles, you can modify most upper calf movements to target the lower calves. All you have to do is put a bend in your knees when you perform such exercises as standing calf raises, toe presses, and donkey calf raises. Bending the knees shifts more of the stress to the lower soleus mucles. Keep in mind that you'll need to use less weight, as your lower calves are not capable of lifting as much weight as your large upper calves.
500. STANDING OR SEATED FIRST?
When you start including both standing and seated calf raises in your workouts, the question invariable asked is what order to do them in. Physiology has one answer. The lower calf (soleus) is primarily made up of slow-twitch muscle fibers, which respond best to high reps. The upper calf (gastrocnemius) is mainly fast-twitch muscles, best stimulated by lower reps. Most experts recommend doing your upper calf training first, followed by the exercise for the lower calf.
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501. FLAT FLYES
While barbell and dumbell presses are great for adding strength and size to the chest, front shoulders, and triceps, flyes are among the best exercises for isloating and shaping the chest. Flyes also make a great exercise for warming up or finishing off the chest. Grab a set of dumbells and leanback on a flat bench. With a moderate bend at the elbows and palsm facing inward, lower the dumbells down and outward, until your upper arm is just sligtly below parallel with the floor. Bring the dumbells back up in a hugging-type motion. Be careful you don't go too low at the bottom of the exercise.. This could overstress the pec-delt tie-in (the area where your chest and front shoulders meet).
502. INCLINE FLYES
As with flat and incline dumbell presses, you can perform flat dumbell flyes on an incline bench and isolate the upper chest. Most of the tips for flat flyes apply to incline flyes; don't lower too far, keep a slight bend at the elbow, and raise them using a hugging motion.
503. DECLINE BARBELL PRESSES
If you want to target the lower and outer chest, look no further than decline barbell presses. Declines also seen to invovle less front-shoulder stimulation than regular flat barbell presses. For this reason they make an excellent substitute for flat presses if you have shoulder problems. Instead of lowering the bar to the middle of the chest, lower it to the lower ribcage (nipple region). Experiment with different angles on the bench as well. For most people an angle of 20 to 30 degrees seems to work best.
504. NECK PRESSES
Even though the late Vince Gironda had an intense dislike of regular bench presses (he believed that wide-grip dips did more for chest development). occasionally he would let his students perform a variation of the bench press called neck preses. You may want to experiment to see how it feels. Set yourself up as if doing regular bench presses, but instead of bringing the bar to the lower rib cage, lower the bar to where the upper chest meets the neck. Be careful not to bounce the bar off your collarbone. You may want to have a spotter standing behind you the first time you attempt this exercise, and don't try using your normal weight resistance until you get used to this variation.
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505. CABLE CROSSOVERS
Cable crossovers are one of the best exercises for keeping tension on the chest muscles throughout the full range of motion. Even the famous barbell bench press suffers from the momentary loss of tension at parts of the exercise. For stability try standing with a runner's stance (one leg forward, on leg back) between the cable pulleys. With the torso bent slightly forward, bring the handles downward so that your arms are at about 45 degrees with the torso. Slowly return to the starting position (your elbows will likely be just behind the shoulders, hands in line with the torso)
506. TO CROSS OVER OR NOT?
Even though the name cable crossover suggests "crossing over" the hands in front of the body, be careful if you do so. For an extra few degrees of movement you run the risk of gashing the knuckles of your hands. You'll get virtually the same degree of chest stimulation by bringing your hands together at the front of your body, stopping just short of having the knuckles touch.
507. FLAT OR INCLINE CABLE FLY
For a change of pace, try doing your flyes on the cable crossover machine. You can do them on a flat or incline bench. Position the bench between the two pulleys and either grab the handles yourself or have a partner pass them to you. The advantage of cable flyes over dumbell flyes is that there will be tension on your chest throughout the full range of motion of the exercise. With dumbells you'll start losing tension as the arms approach the vertical.
508. STRAIGHT-ARM PUSHDOWNS
One of the problems with most back exercise is that the biceps end up doing much of the work. And because the biceps are much smaller than the larger back muscles, they often fail before the back muscles get the full benefit. A great way to get around this is by doing straight-arm pushdowns. Stands in front of a cable machine or lat machine that has a medium to long bar attached. Grab the bar with a shoulder-width grip, palms facing downwards. With your arms kept locked out at all times, press down until the bar is one to two inches from your thighs. Raise the bar back up as high as possible without the weight plates touching. Because there is no flexion at the elbows the biceps are virtually eliminated from the exercise.
509. SINGLE-ARM CABLE PULLDOWNS
If you want to bring out extra detail in your back muscles, especially your lats, try this exercise. Stand at the pulldown machine and replace the long bar with a single handle. Grab the handle with a reverse (palms facing up) grip. Pull the handle towards your torso, keeping it as close to your body as possible. At the bottom of the movement your elbow will be behind you and the handle will be in line with your lower ribcage.
510. TWO-ARM DUMBELL ROWS
If you find that barbell rows hit only one side of the body or are too stressful on the wirst, try dumbell rows. Most of the safety considerations of the barbell version apply to dumbell rows (i.e. slight bend at the knee, slight arch in the lower back, etc). The tow primary advantages of dumbell tows is that they allow you to rotate your hands from forward to inward, as well as forcing both sides of the body to work evenly.
511. ALL THREE HEADS
Once you have a good foundation under your belt you should star specializing on the separate heads that make up the shoulder muscles. Try to includes at least one exercise for the front side, and rear deltoids in your workout. Also, if need be, include an exercise that directly works the trapezius, such as shrugs.
512. BARBELL SHRUGS
Nothing looks as impressive as a powerful set of traps (trapezius). They give the owner that strong appearance. Although most shoulder exercises indirectly stimulate the traps, the best exercise for targeting them directly is the barbell shrug. Grab a barbell with a shoulder-width grip and shrug the shoulders upwards and slightly backwards, trying to touch the ears.
513. DUMBELL SHRUGS
If you find barbell shrugs awkward, especially if they change your front thighs, switch over to two dumbells. Experiment with holding the dumbells with your palms facing in or back. Perform the exercise like you would the barbell version, trying to touch your ears with your shoulders then lowering.
514. MACHINE SHRUGS
Many bodybuilders find they get a good trap workout by using a flat bench-press machine. Most serious bodybuilders use the Universal bench press more for traps than chest training! For variety try facing both away from and toward the machine. if you are tall or have long arms you may need to stand on a block of wood to get the required stretch at the bottom.
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515. SHRUG, NOT BOUNCE
When doing my type of shrugging exercise, be careful not to flex at the knees and bouce the bar up with body momentum. If you can't lift it by just shrugging your shoulders, it's too heavy.
516. SHRUG, NOT ROLL
As the primary function of the traps is to elevate the shoulder girdle, it doesn't make sense to roll the shoulder blades as you are shrugging. Rollling the shoulder blades doesn't add anything extra to the movement. In fact it only increases the risk of developing a serious shoulder injury.
517. KNOW WHEN TO BUILD THE TRAPS
As the ribcage expansion, those with narrow shoulders should probably avoid building the traps. For wide-shoulders individuals, building the traps will add to the appearance of the physique, but for narrow-shouldered bodybuilders bigger traps will only make the shoulders look that much narrower. Likewise, those with short necks should probably avoid direct traps work, because heavy trap development will give you that unsightly "no neck" appearance.
518. FEET ON THE FLOOR
To ensure that you are performing your shrugs (barbell or dumbell) properly, try "forcing" the heels of your feet into the floor. This will prevent you from bouncing and flexing at the knee joint. If you find yourself using more weight on the shrug than you are squatting, re-evaluate your form! There is no way a small muscle like the trapezius can lift as much as your thighs and glutes can.
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519. UPRIGHT ROWS
For those of you who want to perform extra work for both your traps and side delts all in one motion, try upright rows. Grab a barbell with a shoulder-width grip and lift it straight up the center of the body, drawing the elbows behind the shoulders exercise. A shoulder-width grip will work more of the delts, while a narrow ( 6 to 8 inches) grip will being the traps more into play.
520. DUMBELL OR ROPE UPRIGHT ROWS
Those who find barbell upright rows stressful onthe wrists might try performing the exercise with tow dumbells. You could also use the low pulley on a cable crossover machine and attach the triceps extension rope.
521. LATERAL RAISES
With your front shoulders receiving a good workout from various chest presses and your rear shoulders coming into play on most back exercises, it's the side shoulders that need the extra work. Bodybuilders have been doing lateral raises for decades to add width to their shoulders. With your knees and elbows bent, grab a set of dumbells so that your palms face inwards. Slowly raise the dumbells out and upwards until your arms are shoulder height. Lower the dumbells until they meet in front of your quads. Resist the urge to swing the dumbells up using your torso. Concentrate on using your deltoids.
522. LEAN INTO IT
To really ensure that your side shoulders are doing most of the work on lateral raises, lean slightly forward. If you find this puts pressure on the lower back, set an adjustable incline bench at about 60 to 70 degrees and lean against it (facing the bench).
523. BENT-OVER LATERAL RAISES
Though your rear delts will probably receive adequate stimulation from your back training, a point may come when they start lagging behind your front and side delts. When this happens you'll need to target then with specific exercises. Bent-over laterals are one of the best. This exercise is very similar to the side version except you are leaning quite far forward. By holding your torso at a 30-degree angle to the horizontal, most of the stress is shifted from the side to the rear shoulders. If you find this position stressful on the lower back, try lying face down on an incline bench set at about 30 degrees.
524. IT'S A RAISE, NOT A ROW
When performing your bent-over lateral raises, make sure you keep the arms relatively straight and lift them outwards. Many bodybuilders turn the exercise into a rowing movement by bending the elbows and pulling the arms up close to the sides. This is the body's way of cheating. It's easier to use the larger and stronger lat muscles than the smaller, weaker, rear deltoid muscles.
525. LYING FRONT RAISES-MAKING LIKE SUPERMAN!
This exercise is one of th enst for targeting both the front deltoids and rotator cuff. Lie facedown on a 30-degree bench and hold a pair of dumbells down at arm's length. Slowly raise then until they are in line with your torso (think superman flying with his arms stretched out in front of him). Slowly lower back down. For variety, try raising the dumbells in an alternating fashion.
526. ARNOLD PRESSES
Named after Arnold Schwarzenegger, Arnold presses are a variation of the standard dumbell press. Hoist the dumbells to shoulder height so your palms are facing your head. As you push upwards, rotate the palms to a forward-facing position. The advantage of Arnold presses is that they force you to do the exercise more strictly (it's harder to use body momentum to force the dumbells up) plus more of the action is directed into the side deltoids.
