1001 Muscle Building Tips

398. WHEY IS WAY BETTER
There are three primary types of protein supplements, soy, milk and egg, and whey. Soy is derived from plant sources and is an incomplete protein. This means it doens't contain the full compliment of amino acids. Milk and egg protein is complete but you'll need a blender to miss it. Whey is derived from milk and is the purist form of protein. You can mix it with a spoon and it doen't cause the digestive problems that often accompany milk and egg proteins. Besides being the best source of protein for building muscle, whey protein helps boost the immunity system.

399. BEWARE OF SOY PROTEIN
Soy protein has made a comeback in recent years because of some studies that suggest it can lower the rish if certain cancers. Unfortunately soy can also elevate estrogen levels. This is not a problem for females, but for a hard-training male bodybuilder, elevated levels of a female hormone is not a desirable quality. Given that soy protein mixes poorly and has been known to cause gas, we suggest you avoid soy protein.

400. USE AMIND ACID SUPPLEMENTS WITH CAUTION
As refinement techniques improved, it wasn't long before the individual amino asicds that make up protein became available. Such amino acids as arginine, lysine, glutamine, and histidine are touted to do everything from increasing growth hormone levels to speeding up protein synthesis. A few words of caution are needed. First, scientists don't know the full effects of taking high concentrations of one or more amino acids. Second, no one knows in what proportions amino acids should be consumed. Finally, amino acid supplements are much more expensive than protein supplements.

401. FRUIT FLAVOR
Despite the advances in supplement production, many people still find them rather bland in taste. One way to flavor things up is to add fruit. Place your powder and mixing mediium (milk, juice, yogurt or water) in a blender and then throw in a banana or handful of strawberries. A few seconds later you have a great-tasting protein drink fortified with extra vitamins and minerals.

402. FAT FOR FAT LOSS
It may seem contradictory but one of the best supplements for losing body fat is medium chain triglycerides or MCTs. MCTs work by speeding up the metabolism, causing bodyfat to be consumed faster. Many biochemists say MCTs are oils that act like carbohydrates. It seems one of the byproducts of MCTs are ketones, which the body can use as an energy source. Start off by taking half a tablespoon per meal for the first week and then slowly increase the dosage to 1 to 2 tablespoons.

403. CREATINE - BODYBUILDING'S NUMBER ONE SUPPLEMENT
Creatine first broke onto the bodybuilding scene in the early '90s and has quickly leaped to the top of the supplement charts. Creatine increases muscle power by serving as a short-term energy source. When adenosine triphosphate, ATP, breaks down into adenosine diphosphate, ADP, and a single phosphate group, creatine can regenerate ATP by donating a high-energy phosphate group. The result is more energy available for contracting muscles. Start by taking 15 to 20 grams of creatine per day for 5 to 7 days, and then cut back to 3 to 5 grams per day.

404. INSULIN RELEASE FOR MAXIMIZING CREATINE ADSORPTION
Besides transporting glucose (sugar) out of the bloodstream, insulin also shuttles other substances, one of which is creatine. To maximize absorption, take your creatine supplement with a high-carbohydrate drink like grape juice. The sugar in the juice will cause the body to release insulin, which will speed the transport of creatine out of the bloodstream and into the muscle.

405. POWDER VERSUS LIQUID
As the first-generation creatine supplements came in powdered form and had to be mixed, a few enterprising supplement manufacturers jumped the gun and started marketing creatine in liquid form. There are a few problems with this. For starters creatine is not stable in liquid form. Also, despite claims to the contrary, no one is sure how effective these liquid creatine supplements are. Another factor is price. It costs more money to manufacture liquid creatine and this extra production cost gets passed on to you, the customer. Our advice is to stick with tried-and-true powdered creatine.

406. TEMPERATURE DEPENDENT
Creatine is one of those supplements that seems to be dependent on the temperature of the mixing medium. If the liquid is too hot you may destory some of the creatine. Conversely, cold liquid prevents proper mixing. For best dissolving results, try using lukewarm liquid. Granted warm juice is not that appealing, but you'll have the satisfaction of knowing you've maximized your creatine absorption.

407. CREATINE AND CAFFEINE - KEEP THEM SEPARATE?
A number of recent studies suggest that high doses of caffeine may interfere with creatine absorption. Taking creatine with one cup of coffee is probably no big deal but if you like to pop a couple of caffeine tablets (or a couple of cups of coffee) before a workout, it probably makes sense to take your creatine a few hours later.

408. DON'T MEGADOSE ON SUPPLEMENTS
Because they are relatively cheap and promoted to cure just about every disease outthere, many people take mega doses of supplements. This is not advised. Some vitamins and minerals are toxic in high doses. Likewise large amounts of creatine and protein may cause diarrhea and other digestive problems.

16. HOW MANY SETS
As with the number of reps in a set, there is no magic number of sets to perform in a workout. In time most bodybuilders discover what works best for them. Perform too many and you run the risk of overtraining and burnout. Perform too few and you won't adequately stimulate the muscles. Our advice is to start off by performing 6 to 9 sets total for bigger muscles like chest, back and legs, and 4 to 6 sets for smaller muscles like biceps and triceps.


is this talking about 6-9 sets for a single workout session? Im only doing 3 sets of 10, 8, 6 reps... is that too little?

its not too little, but you should play with that number and see how your body responds. In theory after your workout - which ever day it is - you should be completely empty! If you have enough energy to clean your apartment, bang the woman and other crap - perhaps add a set or two

:)

409. GLUTAMINE - THE MUSCLE-BUILDING IMMUNITY BOOSTER
Glutamine is an amino acid that falls into the "conditionally essential" category. This means the body can manufacture it from other amino acids, but at certain times demand exceeds the body's rate of synthesis. Glutamine is taken by bodybuilders because it keeps the body in positive nitrogen balance - the necesssary environment needed to turn protein into muscle tissue. In times of stress glutamine levels may drop to the point that negative nitrogen balance occurs. The end result is a bodybuilder's worst nightmare - muscle wasting. Besides promoting muscle growth, glutamine increases production of glutathione, one of the precursors of antibodies and lymphocytes - the immune system's two primary germ-fighting cells. Although the scientific literature is lacking with regards to dosage, the anecdotal evidence suggests 5 to 10 grams per day works best.

410. MEAL REPLACEMENT POWDERS
Meal replacement powders (MRPs) are an excellent way to obtain heealthy nutrients quickly and easily. While they won't replace a regular meal of food, they have the advantages of being lower in calories and easy to prepare. If you're stuck for time or trying to cut back on calories, try to make one of your meals an MRP.

411. EPHEDRINE FOR FAT LOSS AND STIMULATION
Ephedrine is one of the few over-the-counter supplements that does exactly what it claims - it promotes fat loss and increases short-term energy. Ephedrine is an example of what's called a thermogenic drug. This means it promotes fat loss by elevating body temperature. Ephedrine also provides energy because it is a sympathetic nervous system stimulant. Despite the bad press it has garnered over recent years, ephedrine is relatively safe provided you don't have a history of heart problems and you don't take megadoses. Make sure you follow the directions on the bottle. Needless to say, use it only where it is legal to do so. Never exceed recommended doses.

412. THE ECA STACK
The name ECA is derived from the first initials of the words ephedrine, caffeine, and aspirin. Bodybuilders discovered that ephedrine's stimulant and fat-burning effects are magnified if combined with caffeine and aspirin. If you decide to experiment, the proportions are 25 mg ephedrine, 200 mg caffeine (about one cup of coffee) and one aspirin. Caffeine is also a stimulant, so those with a history of heart problems should avoid both ephedrine and high doses of caffeine. Always follow the directions on the bottle when taking supplements.

413. AN ASPIRIN A DAY?
If you have a history of eart disease in your family, check with your doctor about the possibility of taking an aspirin a day. Aspirin is commonly called a "blood thinner." It has reportedly been scientifically shown to reduce the build up of plaque on arterial walls.

414. FORGET THE APPLE - TRY ZINC!
An apple a day may keep the doctor away but zinc may cure your cold. Studies have shown that those people who take lozenges containing zinc had a significant reduction in their cold symptoms. For best results try dissolving one zinc-containing lozenge every two hours.

415. HYDROXYCITRIC ACID - HCA - A SAFE ALTERNATIVE FOR FAT LOSS
For those who don't like the stimulant properties of ephedrine, HCA may be the answer. HCA is a substance obtained from the rinds of the Garcinia fruit of Asia. HCA's primary role in athletics is to promote fat loss by decreasing fat storage. It does this by interfering with the enzyme (citate lyase) that converts excess carbohydrate into fat. The less new fat stored, the more old stored fat will be burned during exercise.

416. MORE FAT LOSS WITH CLA - CONJUGATED LINOLEIC ACID
Like MCT oils, CLA promtoes the loss of stored body fat. The exact mechanism is unknown but it is believed that CLA tricks the body into "thinking" it has more fat than it needs and so is less likely to hold onto fat stores. In addition, many biochemists believe that CLA may indirectly promote fat burning by increasing lean muscle mass. The more lean muscle mass carried by the body the higher the person's metabolism (one of the primary reasons women are encouraged to train with weights). To get the 2 to 4 grams of CLA recommended by biochemists, supplement your diet with flax and fish oils.

417. TRIBULUS TERRESTRIS - THE SAFE WAY TO BOOST TESTOSTERONE?
Sooner or later many readers will toss around the idea of taking anabolic steroids or other testosterone derivates. We recommend against this. Not only are there health risks, but steroids are now illegal in most states. Before jumping on the pharmacological bandwagon, give tribulus terrestris a try. Tribulus is an herb that is believed to increase testosterone levels bystimulating the pituitary gland to release leutinizing hormone (LH), LH is turn stimulates the testes to produce testosterone. The recommended daily dose of tribulus is 500 to 750 mg.

418. ANDROSTENEDIONE - NOT ALL IT'S CRACKED UP TO BE
Androstenedione, or "andro," was introduced to the masses by baseball slugger Mark McGwire. When a snooping reporter spotted it in McGwire's locker, the genie was out of the bottle so to speak. Soon supplement stores couldn't keep andro in stock. This was ironic, as andro was on its way out in bodybuilding circles. Biochemically andro is a precursor to the male hormone testosterone, so in theory it should help build muscle. Unfortunately only a small smount of andro (5 to 10 percent) actually gets converted to testosterone. Another consideration is that testosterone is only one of the end products of andro. It also converts to the female hormone estrogen. Finally, most anecdotal evidence suggests andro does little to improve muscular strength or size. It may be an idea to give andro a pass.

419. PROHORMONES - ARE THEY WORTH IT?
For those of you engaged in drug-tested sports, we caution against using prohormones. As the name suggests, prohormones are compounds that serve as precursors for the manufacture of hormones. Bodybuilders and other athletes take them in the hope they can boost their natural levels of testosterone and other muscle-building compounds. In some cases prohormones will provide a boost. However, as most anabolic compounds are banned by sports' federations, you run the risk of testing positive even though you never took the substance directly. This is especially true for the prohormones that convert to nanrolone. Before experimenting with prohormones, check to see what your sport's governing body has to say.

420. INSULIN MIMICKERS - NOT JUST FOR DIABETICS
As soon as medical science makes a discovery that has performance-boosting implications, athletes immediately update their shopping lists. Insulin mimickers are substances that either increase the sensitivity of insulin or act like the hormone. Insulin not only transports sugar through the bloodstream but also such subtances as creatine and amino acids. In this respect insulin can be considered an anabolic hormone. The most popular insulin mimickers are vanadyl sulfate, chromium picolinate, alpha-lipoic acid, and Momordica charantia (also known as bitter melon). As all fairly cheap, relatively safe, and anecdotally reported to have some merits, we sugest taking one or more iwth your protein or creatine supplements.

421. THE JAVA BOOST
The next time you hit the gym, take a close look at people as they come through the door. Odds are at least 25 pecent of them will have a cup of coffee in hand. Coffee is one of the cheapest and most effective performance-enhancing drugs. Being a mild stimulant, coffee (actually the caffeine it contains) will give you that extra boost needed to get you through another grueling workout.

422. POST-WORKOUT DRINK
To help rebuild muscle, boos tyour immunity system, and recharge your engery reserves, try blending 25 to 30 grams of whey protein, 5 grams of creatine, 5 grams of glutamine, and a handful of fresh strawberries into a super post-workout drink.

423. GLUCOSAMINE FOR JOINT HEALTH
One of the few disadvantages to regular weight trainng is that it may play havoc on the joints over time. Veterinarians regulary prescribe glucosame to animals to help treat and ward off arthritis and other joint problems. If you plan on lifting some serous iron for decades to come, try taking a glucosamine supplement.

424. A CHANGE OF HEART
Although once frowned upon, it's now generally accepted that cardio training is beneficial for bodybuilders. Not only does cardio speed up fat loss, it does a better job stimulating the heart and lungs than weight training does. A cardiovascular system that's in great shape will not only contribute to your long-term health, it will give you more stamina while weight training. Finally, a healthy cardiovascular system is more efficient at removing the wast products of exercise, including lastic acid, than a slow and sluggish system.

425. FAINT OR DIZZY - LISTEN TO YOUR BODY
If at any time you feel faint or dizzy, immediately stop what you are doing and sit down. Don't try to "work through" the dizziness, hoping it will go away. Lightheadedness is one of the body's first warning signs that there is not enough blood circulation to your head and you are about to faint. As soon as you sit down, tilt your dead slightly forward to increase the bloodflow to the brain. If you really don't feel well, immediately notify the closest staff member.

426. CARDIO VARIETY
Although it's probably not as important with cardio as it is with weight training, it's a good idea to change around your cardio exercises every now and then. If you normally use a treadmill, try switching to a crosstrainer. Likewise if the cycle is your cardio mainstay, see what a rowing workout feels like. The body adapts fairly quickly and you'll be surprised how challenging your cardio workout will be after switching to an unfamilar machine.

427. TARGET HEART RATE
To get the most out of your cardio workouts, strive to elevate your heart rate to what's called the "target heart rate zone." To calculate your target heart rate, subtract your age from 220. The lower end of the zone for your target heart rate will be 60 percent of this number, while 80 percent will give you your upper level. For a 20 year old the math would be 220-20= 200. Lower zone is .6 x 200= 120. Upper zone is .8 x 200 = 160. For this person the target heart rate zone would be 120 to 160 beats per minute.

lots of good info in that man

428. WHERE TO FIND YOUR PULSE
Although you can find your pulse at numerous locations around the body, the best is probably the neck. The pulse in the carotid artery, located next to the windpipe, is very pronounced. You can either hold for 60 seconds or take it for 10 seconds and then multiply by 6. For example 20 beatts in 10 seconds gives a pulse of 20 x 6 or 120 beats per minute.

429. HOW TO TAKE YOUR PULSE
When taking your pulse, use one of your fingers. Don't use your thumb, as the thumb has its own pulse. This could give you an inaccurate reading as there will be a slight difference in pulses between your thumb and areas closer to the heart. In effect you may count one beat of the heart twice.

430. FREQUENCY
Start by doing 15 to 20 minutes of cardio two to three times per week. Over a period of about four or five weeks, gradually increases it to 30 to 45 minutes, four to five times per week. You should approach cardio training like weight training - you don't start off by doing 300 - pound bench presses, so don't start cardio trying to run a marathon. Start out slow and gradually increase the duration and frequency.

431. THE BEST?
In simple terms there is no "best" piece of cardio equipment. All the machines will stimulate your heart and lungs to about the same degree, and they'll all burn about the same number of calories per unit time. Having said that, you may want to experiement with different machines to see which ones feel the most comfortable. Some machines may place more stress on your joints (i.e. ankles and knees) than others.

432. INTERNAL TRAINING
To make your cardio workout more fun and exciting, try carying your intensity level. After a low-intensity warm-up of about five minutes, try alternating 30 to 60 seconds of high-intensity training with two to three minutes of moderate-intensity training.

433. CARDIO PYRAMID
Just like with weight training, you shouldn't start your cardio training at your maximum intensity level. In a typical 30-minute cardio workout, perform 5 minutes of the activity at low intensity, and the gradually increase to your maximum level for about 15 to 20 minutes. Finish off your cardio workout with 5 minutes of low-intensity training. Try not to stop cold tukey.

434. GOOD POSTURE - NOT JUST FOR WEIGHT TRAINING
Hopefully from day one you've learnd that proper posture is important on all your strength-training exercises. The same holds true for cardio exercises. Never slouch or lean backwards when using any of the cardio machines, particularly the steppers, cross trainers, and ellipticals. Doing so changes your center of gravity and places extra stress on the knees, ankles, and lower back. Always maintain an upright posture.

435. ARE TWO ZONES BETTER THAN ONE?
Even though many fitnes professionals only talk of a single target heart zone, others divide the zone into two subzones. They call the lower, 60 to 75 prcent zone, the fat-burning zone, and the 75 to 90 percent the cardio zone. In theory exercising at the lower target heart rate burns more fat calories. But keep in mind you'll burn more calories overall in the higher cardio zone. In addition, the higher zone will do a better job of stimulating your cardovascular system. Our advice is to start out exercising in the lower zone but raise it to the higher zone as soon as your fitness level allows.

436. THE GREAT OUTDOORS
If you find your indoor treadmill workouts becoming boring, give the great outdoors a try. There's nothing like a challenging run in the fresh air on a crisp autumn morning. Running outdoors also gives you the option of running over different terrains. Even though most newer treadmills allow you to vary the incline, you are usually limited to 10 to 15 degrees. Running outdoors offers so many more different grade options. Another benefit of outdoor running is the constant changing of the scenery. Even cardio theatre (TV and sound) or other members to observe, there is no comparison to the visual stimulation you'll experience outdoors.

437. SPRINTING
If long-distance running is not your cup of tea, try sprinting. The next time a major track-and-field event is on TV, take a close look at the leg development of the sprinters (100 and 200 meters). Many of them have legs that rival professional bodybuilders. Sprinting is an excellent way to boost the cardiovascular system as well as build and dice up the quads.

438. AND FOR OUR NORTHERN READERS
For those Canadian and northern US readers, winters brings a great option for cardiovascular training - skating. Lace on a pair of ice skates for a great way to stimulate the heart and lungs when the weather gets cold outside. And if Mother Nature doesn't cooperate, most Canadian and US cities and large towns have indoor skating rinks. Try alternating distance skating with sprints and speed skating.

439. LEAVE THE CAR KEYS AT HOME!
One of easiest ways to burn extra calories and stimulate your cardiovascular system is to hang your car keys on the wall and walk. Any time you are going somewhere within reasonable walking distance, do so. A good, brisk powerwalk is nearly as effective as running and it's a lot easier on the joints. And let's face it, there's not comparison between the calories you'll burn walking and those you'll burn sitting behind the wheel of a car.

440. GOING UP
If you're lucky enough to work in a high-rise office building, you have another great "cardio machine" at your disposal - the stairs! Instead of huddling with the masses in an elevator, head to the stairwell and start climbing. Climbing stairs is an outstanding way to burn calories, stimualtes the heart and lungs, and work the legs.

441. EXTERNAL MOTIVATION - A GROUP EFFORT
There will be days when the last thing you want to do is hop on a crosstrainer or treadmill. One way to jazz it up your cardio training is to check out a group fitness class. Aerobic classes come in many formats; and guys, they are not just for women! A couple of minutes of the latest "boot camp" or "millitary jam" cardio class and you'll realize just where your cardio system stands. Besides the motivation you'll receive from other participants, most cardio classes include abdominal training and stretching - two things you won't get on the treadmill or crosstrainer.

442. TREADMILLS
An alternative to pounding the pavement, treadmills are by far the most popular piece of home cardio equipment. Millions are bought at Christmas time, although few are ever used. Treadmills are also one of the hardest machines to access in gyms at prime time. Running on a treadmill has numerous advantages over running outdoors. For starters the weather is a non-issue. Rain, sleet, or snow, it's always dry indoors. Another benefit is safety. Any time you have to run on the road itself, whether because the sidewalks are covered by snow or because you have to cross the road, you run the risk of being targeted by a motorist. Many drivers take it as a violation of their civil rights if they have to slow down or stop for a runner.

443. CUSHIONED FOR COMFORT
Perhaps the biggest advantage to running on a treadmill is comfort. Most of the better treadmills have some sort of cushioning mechanism. Just like the shock absorber system on a car, cushioning places less stress on the joints than running on concrete or pavement. So if you are in avid outdoor runner who is starting to find hitting the pavement hard on the joints, give a treadmill a try.

444. RUNNING IN TANDEM
Besides safety and comfort, another benfit of using a treadmill is that two people who like to run at differnt speeds can work out together. Outdoors the faster runner will quicky outpace the slower. But on a treadmill the two of you will be side by side no matter what your individual speeds.

445. TREADMILL SHOCK
Try alternating running with walking at a fairly fast pace uphill, inclined between 10 and 14 (depending on fitness level). This shocks the body tremendously as you simulate walking and running up a huge hill, forcing the bigger muscles to do all the work and thus spiking your heart rate.

446. BLISTERS
Blisters are caused by rubbing and irritation of the skin. Your shoes are almost certainly the culprits - they either don't fit properly or you have run too far in them without first breaking them in adequately.

447. BLISTER REMEDY
If the blister isn't causing any pain, leave it alone. But if it's interfering with your running you should feel free to "operate" as long as you're careful to avoid infection. Sterilize a razor blade (boil it for 10 minutes), wash the area of the blister (preferably using an antiseptic like alcohol or Betadine), and make a small slit in the blister. Don't be squeamish - because the skin of the blister "bubble" is dead, you won't feel any pain. Press the fluid out. Carefully clean the area, again using an antiseptic. Let the blister dry without putting on any ointment, and cover with gauze or a Band-Aid. Problem solved.

448. BLISTER PREVENTION #1
To avoid blisters in the future, make sure that your shoes fit. They should be snug so that your foot does not rattle around inside, rubbing against the shoe and causing blisters. Make sure that you have laced your shoes tightly enough that they form to your foot. They should not, however, be too tight, and particularly not too narrow or too short.

449. BLISTER PREVENTION #2
Some manufacturers such as Thorlo, sell "blister - proof" socks. Give these socks a try. In general keep in mind that nylon socks tend to be more abrasive than cotton.

450. BLISTER PREVENTION #3
Feel free to lubricate your feet to cut down on the friction that causes blisters. Rubbing some Vaseline on your feet before runs can do the trick, but if you find that too goopy, talcum powder is a good substitute.

451. BLISTER PREVENTION #4
If you are aware of specific blister problem areas, try protecting those ahead of time. Moleskin may work, but often doesn't stick very well to sweaty feet. Duct tape, believe it or not, is often more reliable. Put it on before your foot becomes moist, and it won't come off until you want it to.

452. START FIRST THEN STEP ON
Practically every gym instructor cantell stories of having to pick new clients up off the floor behind the treadmill. in most cases the person started the machine while standing on the belt. Even though most treadmills always start at a slow speed (usually 1 mph), if you are not used to a treadmill, this is still too fast a speed to start with. For safety purposes, place both feet to the sides of the belt, start the treadmill, and then step on once the belt is moving.

453. START SLOW!
In addition to starting the treadmill before stepping on, make sure you star at a slow speed. Don't make the mistake of bringing the belt up to 10 or 15 mph and then stepping on. You'll never get your legs up to speed fast enough to keep up. There is a odd chance the staff will have to scrape you off the wall

454. RECUMBENT CYCLE
Upright cycles force you to sit down on a chair with the legs below you, and then lean forward to grab the handlebars. This "slouched" posture is very uncomfortable for many individuals. Eqipment manufacturers have addressed this by designing the recumbent cycle, which keeps the torso upright and legs out in front. This position is much less stressful on the lower back and knees. If you have avoided using the upright cycle because of lower back problems, give the recumbent cycle a try.

455. CYCLE VARIETY
Those of you who have "outgrown" standard cycling, whereby you remain seated at all times, try adding some outdoor movies. Alternate slow, medium, and high speed. Alternate seated peddling with standup prints. This simulates the position you'd be in if you were climbing a hill outdoors. Not only are you stimulating your cardiovascular system to the max, but a couple of weeks of this will do your thighs wonders for your quads.

456. WATCH YOUR STEP
Although they are fast being replaced by crosstrainers and arc trainers, many gyms still have an inventory of step machines (the version by Stairmaster being the most well-known). Even though they'll give you a good cardio work out, steppers have fallen out of favor in recent years. The reason is that the relatively straight up and down motion places tremendous stress on the ankles and knees. Conversely, crosstrainers and ellipticals evenly distribute the weight across the joints. You don't suddenly have your entire bodyweight pivoting on you ankle joints. As steppers offer no cardiovascular benefits over crosstrainers and eelipticals, it is suggested you give them a pass.

457. DON'T COAST
Although there is very little difference beween the various machines with regards to effectiveness - provided you maintain a brisk pace - some allow you to coast along at a less-then-productive level. The arc trainers, crosstrainers and cardio cycles are good examples. It's very difficult, however, to coast on a treadmill, as the machine is setting the pace.

458. THE FULL 30 MINUTES
Most cardio machines allow you to input various programs. This saves you the trouble of having to change the speed, resistance, or angle on the pedals or belt. The disadvantage is that most of the program modes will reset to the lowest intensity level when there is five minutes left in your program. This serves as a cool-down zone. If you want to do 30 minutes of intense cardio, either set the machine to manual mode or program it for 35 minutes.

459. STITCHES
You may find during your first few cardio sessions you develop a stitch. A stitch is caused by a spasm of the disphragm, the muscle that controls your breathing. There are a number of possible reasons for this. If your breathing isn't controlled and disciplined, the disphragm may be complaining. If you are running too soon after eating, your heavy stomach may literally be tugging at the ligaments connected to the diaphragm. Or you may simply be running too fast for your body's breathing machinery to keep up. A stitch will usually go away quickly after just slowing down or stopping. If you're in a race or you just don't want to stop, however, you can often make it go away by bringing your breathing into careful control. Concentrate on belly breathing, pushing your belly out when you breathe in and relaxing it as you breathe out. Take deep breaths on the intake and exhale suddenly, even noisily. Another suggestion is to raise your hands above you head. This helps stretch out the disphragm.

460. SKIPPING INTO FITNESS
When you were in elementary school you probably teased your female classmates for skipping rope at recess. While at one time considered a "sissy activity," skipping has gained much respect over the past couple of decades. Thanks to such celebrities as boxing great Muhammad Ali and actor Sylvestor Stallone, jumping rope is now a mainstay of athletic conditioning. If you're still a holdout and think skipping rope is for sissies, give it a try the nexttime you're at the gym. Start off with simple skipping exercises and progress from there. You'll quickly discover that skipping rope is not just for sissies and schoolgirls.

461. CYCLING CLASSES - PUTTING A NEW SPIN ON CARDIO
They go by different names ("Spinning" by reebok being the most common), but essentially they are all the same. Biking classes became all the rage in the most popular forms of group cardio. A standard indoor cycling class consists of a lead bike with an instructor and 10 to 12 "followers." For the next 45 to 60 minutes the insructors will take his or her charges through a simulated bike ride. By varying the pace and tension you can come close to mimicking an outdoor bike ride. If you're looking for a means to increase your cardio intensity, give a cycling spin class a try.

462. INDOOR ROWING - FOR THOSE WHO DON'T LIKE GETTING WET!
Once indoor group cycling classes became popular it wasn't long before the rowing enthusiasts jumped on the bandwagon. As with cycling, a lead instructor takes a group of people out on a simulated rowing course. While you won't get the nice cool breeze blowing off the water, you don't have to worry about getting wet, either. If the ergometer (rower) is one of your favorite pieces of cardio equipment, check out a rowing class.

463. CARDIO KICKBOXING
For the male readers who think aerobic classes are "just for girls," check out a cardio kickboxing class. These classes combine intense aerobic moves with various martial arts kicking and punching techniques. You'll not only be pushing your cardiovascular system to the max, your self-defense skills will be greatly improved.

464. STROKING TO CARDIOVASCULAR FITNESS
One of the most relaxing yet efficient forms of cardio exercise is swimming. Swimming will burn the same number of calories as most indoor activities, while at the same time being one of the best exercises for reducing the stress on the joints. As you can probably guess, floating in water is much less stressful on the joints than pounding on the pavement or even working on a stepper machine.

465. RUN THE STAIRS
You don't need expensive cardio equipment to give your heart and lungs a great workout. Unless your gym is on one level, there will be at least one flight of stairs available. Run up them. See how many "up and downs" you can make before you're fatigued. Try to do one extra flight per workout. It won't be long before you can run 20 or 30 flights no problem.

466. YOUR TIME IS THE BEST TIME
Don't let anyone tell you that there is a "best" time to do cardio. One fo the popular beliefs these days is that doing cardio first thing in the morning is far superior to later in the day. The theory is that because your brain uses cabonhydrate as a fuel source while you are asleep, you'll immediately burn stored fat if you do cardo first thing in the morning. While there is some truth to this, the difference between early morning and late evening training is not large enough to recommend one over the other. Unless you are an early riser or actually prefer doing cardio early in the morning, do your cardio workouts whenever it feels most comfortable.

467. YOU ARE NOT AN OLYMPIC ATHLETE!
Every four years doctors see a spike in exercise-related injuries. The culprit is usualy over-ethusiasm brought on by couch potatoes watching the Olympics. Even if you do have the talent to be a world-class athlete, it takes years of training and dedication. Don't march into the gym with a copy of the latest gold metal winner's training program in you hand and try to follow it. Pat yourself on the back for getting off the couch, but ease into exercise at an intensity suited to your fitness level.

468. SIP, SIP, SIP
It's easy to forget the simple things when you're struggling through an intense cardio workout. Even something as seemlingly unimportant as sipping water may get overlooked. You may not feel thirst so you don't bother to drink water. Unfortunately the thirst mechanism doesn't kick in until after you're become dehydrated. It's normal to lose four or five liters of water during an intense cardio workout. Make sure you regularly consume plenty of water during your workout. One rule is to weigh yourself before and after your workout. The difference at the end of your workout is water loss. Try to make it up by drinking water.

469. CLEANING UP - NOT JUST FOR STRENGTH TRAINING
Nothing is as revolting as getting set to hop on your favorite cardio machine and noticing a bead of someone else's sweat trockling down the console or handles. There is no need for you to join the ranks of the disgusting and inconsiderate. Always wipe down your cardio machine after your cardio workout.

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.

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)

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.

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

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.

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.

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.

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.

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.

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.

527. BETWEEN-LETGS CABLE RAISES
For those fo you not afraid to live dangerously, try between-the-legs cable raises. Attach a shoulder-width straight bar to a low pulley and grab it so that you are facingaway from the machine with the cable running between you legs. Slowly bring the bar forward and up until your arms are parallel with the floor. Return to the starting positioned the right distance from the pulley so the cable doesn't interfere with your family planning on the way up!

528. POWER CLEANS
One of the best exercises for building upper-back and trapezius thickness is power cleans. Hold a barbell in front of the thighs with a shoulder-width grip. Now in one quick motion flick the bar away from the thighs and clean it up to your shoulders. Your palms will go from facing the thighs to facing the ceiling at the top of the exercise. Lower the weight slowly to the starting position, keeping your back flat as you do so.

529. REVERSE PEC-DECK
As the name suggests, you'll need a pec-deck machine to perform this exercise. Sit down facing the machine with your chest resting against the back support. Grab the handles (or rest your arms on the insdie of the pads) and slowly pull backwards to a comfortable stretch. Reverse pec-decks are great for working the muscles of the upper back, in particular the smaller rhomboids and rear deltoids. They are also easier on the lower back then their free-weight dumbel equivalent, bent-over lateral raises.

530. BENT-OVER CABLE RAISES
To really blast the rear deltoids, poistion yourself in the middle of a cable-crossover machine. Bend forward and grab the right lower pulley with your left hand and vice versa. With a slight bend at the elbows, raise the handles to shoulder height. Lower the handles back down to just short of having the plates touch.

531. KICKBACKS
Dumbell kickbacks are one of the best exercises for bringing out the horseshoe shape in the triceps. Grabs a dumbell, place one hand and knee on a bench for support, and lock the upper arm tight to your side and parallel to the floor. Extend, or "kick" the forearm back until your arm is locked out. Return to the starting position so that your forearm is perpendicular to the floor (there will be a 90-degree angle between your upper and lower arm).

532. REVERSE-GRIP BENCH PRESSES
An exellent way to put mass on your triceps is by doing reverse-grip bench presses. Instead of the standard plams-towards-your-feet grip, grab the bar so that your palms are facing your head. Keep your grip just slightly narrower than shoulder-width. This grip forces the elbows in closer to the body, putting more stress on the triceps and less onthe pectoral muscles.

533. ROPE EXTENTIONS
Rope extensions are one of the best exercises for targeting the long rear head of the triceps. Attach a rope to a high pulley and turn around so you are facing away fromt he machine. With the elbows heldclose to your head, lean forward and adopt a runner's stance (one leg forward and one back). Extend your forearms away from you until your arms are locked out straight. Slowly return to the starting position. The key with this exercise is to keep the upper arms and body stationary. Only your forearms move.

534. ONE-ARM CABLE PUSHDOWNS
One-arm pushdowns can be considered the cable equivalent of dumbell kickbacks. They are great for allwing you to concentrate on one arm at a time, and are one fo the best exercises for bringing out the horseshow shape of the trcieps. Attach a small handle (most people use the cable crossover handle) to a pulley machine and position yourself so that your working arm is directly in line with the cable. Grab the handle with one hand, and with your elbow and upper arm tucked close to your sides, extend the forearm down until your arm is completely locked out at the bottom. Slowly allow is back to chest height and repeat.

535. PALMS UP OR PALMS DOWN?
When you perform one-arm cable pushdowns try experimenting with both a palms-up and palms-down grip. In theory it shouldn't make any difference but most bodybuilders find that a palms down grip shifts most of the stress to the lateral triceps while a palms up (reverse) grip seems to hit the long rear head.

536. SEATED PULLEY CONCENTRATION PUSHDOWN
This exercise can be considered the triceps equivalent of the biceps concentration curl. Sit down next to a cable machine and rest one arm on your thigh exactly as if doing a dumbell concentration curl. With your palm facing upward, extend your arm down between your legs to a lock-out-position.

537. CONCENTRATION CURLS
Sit down on the front or side of a flat bench. With your elbow braces against your inner thigh, lower a dumbell to just short of lockout. Curl the dumbell up until your forearm is above parallel with the floor. Squeeze the biceps at the top of this exercise.

538. ARNOLD'S WAY
For variety try concentration curls the way Arnold Scharzenegger performed them. Arnold would stand up, and with one elbow resting on this thighs let his other arm curl straight up and down. Arnold found that he could get a better biceps concentration by having his arm free of his body rather than braces against his thigh.

539. BARBELL CONCENTRATION CURLS
For variety try performing concentration curls with a barbell. Grab a barbell with a shoulder width grip and bend forward until your torso is parallel with the floor. Curl the bar up and down, trying to keep your upper arm vertical with the floor

540. ONE-ARM PREACHER CURLS
One-arm preacher curls are another of those exercises that allow you to devote full concentration to the muscle being worked. Grab a dumbell and go to the preacher bench. Place your upper arm on the pad and lower the dumbell down to a locked out position. Curl back up until your foream is just short of vertical. As with the two-arm version, don't bounce at the bottom of the exercise. This place tremendous stress on the biceps tendon, and numerous bodybuilders have required surgery after rupturing their biceps tendon.

541. WHEN AN INCLINE BENCH IS A PREACHER BENCH
One of the nice things about one-arm preacher curls is that you don't need a preacher bench to perform the exercise. Simply stand behind an incline bench set to 45- 60 degrees and rest your upper arm on the bench. From there perform the exercise exactly the same as the seated version.

542. SPIDER CURLS
This exercise is great for peaking the middle belly of the biceps. If the pad on your gym's preacher bench is removable, turn it around so that the vertical end is facing outwards. If not, you'll have to stand in front of the pad facing the seating bench. The exercise is performed the same as regular preacher curls but the upper arm is curling vertically rather than on an angle. Because spider curls do a better job of isolating the biceps, you'll need to use less weight.

543. STANDING CABLE CURL
One of the few disadvantages of standing barbell curls is that a point will be reached when curling the bar any higher will not produce any extra benifit. For most poeple this point is where the forearm is at about a 45 degree angle to the horizontal. The reason is that gravity will always be pulling straight downwards. Once the forearm starts approaching the vertical, the tension on the biceps decreases. Standing cable curls have a slight advantage since the cable will keep tension on the biceps even when your forearms are nearly vertical with the floor. So while standing barbell curls are probably the best overall biceps exercise, cable curls are a viable alternative.

544. BODY-DRAG CURLS
This exercise is great for working the biceps while minimizing forearm involvement. Instead of curling the bar upwards in an arc (starting close to the thighs, going outwards as you curl up, and coming inwards at the top), you drag the bar straight up the middle of the body. Your elbows will move behind your body as you complete the rep. Try to keep the bar no more than one to two inches from the torso at all times.

545. OVERHEAD CABLE CURLS
This exercise is great for those of you who love flexing in the mirror. Stand inside the cable crossover machine and grab the single-hand attachments. Adopt a double-biceps pose and slowly curl the handles towards the ears. For that extra contraction, hold the position for a second or two.

546. LYING DUMBELL CURLS
If you're looking for the maximum stretch in your biceps when working out, try lying dumbell curls. Lie back on a flat bench and let your arms hang down. Slowly curl the dumbells until they are in line with the bench. You will need a higher-than-normal flat bench for this exercise.

547. WRIST CURLS
If your torso and upper arm exercises don't adequately stimulate your forearms, start including direct forearm training. The simplest is the barbell or dumbell wrist curl. Sit down on a flat bench and rest your forearms, palms up, on the end of the bench. Slowly curl the barbell toward your forearm by flexing at the wrist. Keep your forearm flat on the bench at all times. For variety you can perform the exercise one arm at a time with a dumbell. Forearm curls primarily work the flexors of the forearm.

548. REVERSE WRIST CURLS
This exericse is great for working the extensors of the forearm. The movement is almost identical to wrist curls except that your palms are facing the floor. As the extensors are not as strong as the flexors, you'll need to use less weight.

549. REVERSE CURLS
This exercise is identical to standing barbell curls except you curl the bar upwards with your palms facing the floor. This movement is one of the best for working the brachialis (the muscle that lies underneath the biceps) and the brachioradialis (the muscle that links the upper and lower arms).

550. HAMMER CURLS
To really give the brachialis a good workout try hammer curls. Grab a pair of dumbells and, with the palms facing inward, curl them up as you would for a regular set of dumbell curls. For variety try doing the exercise on a cable pulley machine using the rope attachment. (Note: Your palms must face inward throughout the movement.)

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551. ALL ABOUT PROPORTION
You may think that bodybuilding is nothing more than building the biggest set of arms, but this is simply not the case. When it comes to success in competitive bodybuilding, proportion is the name of the game. Contrary to popular belief, the biggest set of arms won't guarantee that you'll win. A great set of abs will place you as high if not higher on the winner's podium. Every couple of months, take a good look at your physique, paying close attention to proportion. Reduce the training volume on those muscles that seem to be growing fast, and increase your workload on those areas that are lagging behind.

552. UPPERS AND LOWERS
Besides the whole muscles themselves, parts of muscle may respond more quickly than other parts. For example, the upper thighs usually grow faster than the lower thighs. The upper abs tend to "come out" much more easily than the lower abs. Likewise, building the lower chest usually comes easy while filling in the upper chest takes extra work. As with over body proportions, keep an eye on the sections of the individual muscles. Pick and choose your exercises to target both the upper and lower insertions of the muscles.

553. WIDE, WIDE, WIDE
Not everyone is born with naturally wide shoulders. In fact shoulder width has as much to do with bone structure as muscle mass. Some of the widest guys around never lifted a weight in their life. If you were not blessed with a wide shoulder structure, don't dispair. Tailor your shoulder training routine focusing heavily on side dumbell raises, cable side raises and upright rows will put inches on your shoulders and give you that yard-wide look.


554. THE ILLUSION OF A SMALL WAIST
Although most large midsections are the result of too many extra calories, there are a few unfortunates whose less-than-stellar midsections are the result of their genes. Even though these people will never have a 26-inch waist, they can create the illusion of a smaller midsection. As size is a relative term, the focus will be on trying to make the waist smaller by making the upper back wider. By adding extra size to the upper and outer lats, the waistline will start looking smaller in comparison. If you fall into the large-midsection category, start uncluding extra sets of wide pulldowns, chin-ups, and one-arm dumbell rows to your trianing.


555. LIMIT YOUR OBLIQUE TRAINING
Unless you are blessed with an ultra small waist, don't go overboard on your oblique training. Granted the obliques don't have the same growth potential as most of the other muscles, but they are muscles just the same. Doing sides bends with heavy dumbells could cause them to grow, thus giving your waist a fat appearance. Limit your oblique training to bodyweight-only exercises, using higher-than-normal reps.

556. THE LOWER CALVES
They are called bodybuilding's diamonds and for good reason; they are just as valuable and just as elusive. They say great calves rely as much on inheritance as on hard training. There is an element of truth to this, as some of the biggest calves around belong to guys who never did a calf raise in their lives. One of the problems many people run into with calf training is that the upper calves quickly dominate the lowers. In many cases it's simply a case of not training the lower calves. But there are those who fall short in the genetic department and have what are called "high calves." This means that their calf muscles are attached high on the lower leg bones. While there is no way to legthen the calf muscles, you can create the illusion of length by targeting the lower part of the calf (soleus). If you suffer from a high calf, or have been neglecting your lower calf training, begin your calf workouts with seated calf raises. This is the single best movement for developing the soleus.

557. CLOSING THE GAP
As most biceps exercises target the center and upper parts of the biceps, you may reach a point where there is a noticeable gap between the lower biceps and upper forearms. To fill in this gap, you need to do two things: work the lower biceps and develop the brachialis. This best exercise for targeting the lower biceps is the preacher curl, while hammer curls will do a wonderful job on the brachialis.

558. CONCENTRATE, CONCENTRATE, CONCENTRATE
One of the primary causes of injuries is a lack of concentration while performing your exercises. A set of squats or bench presses is not the appropiate time to be discussing or even thinking about your plans for Saturday night. One misplaced rep and you could end up in traction for six months. Always keep your mind on the task. When you bench press, for example, you develop a groove for some reason, you risk serious injury.

559. MORE IS NOT ALWAYS BETTER
Sometimes we are our own worst enemies when it comes to training. The old philosophy of more is better may apply to many things in life, but it is not always the best approach when training. When your exercise volume exceeds your recovery abilities, a state of overtraining can occur. When this happens improvement not only ceases, but you may even lose muscle strength and size. If you suddenly start experiencing such side effects as weight loss, decreased strength, elevated resting heart rate, and a lack of motivation to train, take a week or two off and then reduce your training volume when you resume exercising.

560. STYLE VS WEIGHT
There's an old saying in bodybuilding that "strict style is king." This is especially true when it comes to injury prevention. Never sacrifice form just to place a few extra plates on the bar. If the muscle is ready for it, fine, increase the weight. But don't get caught up in a numbers game. Sloppy training style can cause long-lasting injury.

561. A WARM MUSCLE IS A SAFE MUSCLE
Few things contribute to injuries like subjecting a cold muscle to a sudden jolt of intense exercise. The human muscle to add a sudden jolt of intense exercise. The human body is like a car in that it works more efficiently when it's warmed up. Before doing any heavy weight lifting, take five or ten minutes and do some light cardio to get the cardiovascular system primed. Then do a couple of light warm-up sets of each specific weight training exercise. Those ten minutes can save you a lifetime of suffering, and prevent a severe blow to your training progress.

562. AVOID ABS FIRST THING IN THE MORNING
When you sleep, the intervertebral discs in your spine fill up with fluid. If you do any exercise that flexes the spine early in the morning, the vertebrae end up squeezing the discs, placing excess stress on them. As the day goes on the fluid drains away, allowing for greater flexibility of the spine. The bottom line is to leave your ab training until midday or evening.

563. STRIPPING FOR INJJURY PREVENTION
One of easiest ways to warm up the muscles and prepare them for heavier lifting is by starting your workout wearing a heavy sweatshirt. Within the first couple of minutes of exercise you'll be sweating. After 5 or 10 minutes, strip the sweatshirt off and finish your workout in a T-shirt or tank top.

564. HOMEMADE IS NOT ALWAYS BEST
While mom's homemade bread may put the supermarket brands to shame, the same is not always true for gym equipment. Unless the designer of the equipment is familiar with both human kinesiology and exercise techique, that homemade leg press may be a death trap. The average person has no idea of the stresses placed on machines and muscles during a typical workout. You can't just weld a few pieces of metal together and call it a leg press or Smith machine. Even if the equipment is solidly built, does it mimic the natural biomechanics of the human body? There is a good reason why equipment manufacturers spend millions of dollars designing their products. Very rarely can Johnny Bench Press duplicate this in his garage with a welding torch

565. CHECK THE MACHINE
One of the reasons that the aviation industry is so safe is because pilots always do a walk-around before taking off. You should do the same before using any piece of gym equipment. Visually inspect the cables for fraying. Check all attachments for cracks. Make sure any adjustable seats, pads and benches lock properly.

566. CHANGE YOUR FOOTWEAR
Although the frequency may be different, you should treat your sneakers like socks - change them regularly. The lifespan for a sneaker (or cross trainer) that is used daily for weight training and cardio is about four or five months. After that they won't be giving you the support you need. Chuck them out and buy a new pair.

567. YOU ARE WHAT YOU EAT
A house or building is only as good as its foundation. The human body is in many respects similar. Despite the rantings of some so-called experts, most accept that intense exercise increases nutrient demands. All that muscle tissue you have broken down must be rebuilt. Likewise your immune system needs to be boosted to maintain your health during strenuous exercise. Nutrient intake must keep pace with your training or you'll never make gains. In addition, continuously subjecting your body to intense exercise without supplying the nutrients necessary for fuel and repair is only setting you up for an injury.

568. THE RIGHT EXERCISES FOR YOU
No matter how carefully you warm-up and how well you perform the exercises, there will be exercises that just don't feel right. For example squats, wihle probably being the best overall leg exercise, may place stress on the knees or lower back. If you find these areas starting to take the brunt of your squat workouts, either decrease the weight or eliminate the exercise completely. Don't keep enduring the pain just because "you are supposed to do squats." Another exercise that you may want to eliminate is barbell presses for the shoulders. In this case, the small rotator muscles of the shoulders may be damaged by repeated heavy presses. You have to weigh the benefits of a particular exercise with its potential for injury.

569. MODIFY WHEN NECESSARY
If you develop a slight injury and plan on working around it (check with your doctor first), try modifying your exercises. For example, if your rotator muscles are sore, try bending the elbows at 90 degrees when doing side raises. Likewise try doing a flye/press when training chest. Standard dumbell presses or flyes can be difficult to perform when the shoulder joint is acting up. Many people find that if they do presses with the hands rotated inwards to the flye position, the amount of stress on the shoulder joint is greatly reduced.

570. WATCH THE SHOULDER JOINT
Next to the lower back, the shoulder region is probably the most abused region of the body. This is especially true for weightlifters. All those heavy presses, both for the chest and shoulders, can play havoc with the shoulder joint. Always pay attention to any warning signals your body may give with regards to your shoulder's health. As soon as there is any degree of inflammation, ease off they heavy pressing.

571. DON'T NEGLECT THE REAR DELTS
The rear delts are one of the most neglected muscle groups. This is because they are located behind the shoulder girdle and are not easily visible. Unfortunately, weak rear shoulders lead to a sloping forward of the shoulder. This changes the body's center of gravity, placing extra stress on the lower back. Even though the rear delts will receive indirect stimulation from most upper back exercises, you should include some direct rear shoulder exercises in your workouts - two of the best being reverse pecdeck flyes and bent-over lateral raises with dumbells.

572. KEEP YOURSELF CHARGED
Although cramping rarely leads to injuries, the possibility still exists. Most of the body's metabolic reactions are under the control of charged particles called electrolytes (biochemists call them ions). When water levels rise, and hence electrolyte levels drop, the various chemical reactions that influence muscle contraction may be impeded. One of the end results of this is cramping, but it can get much more serious. One way to combat this is to sip on a good electrolyte drink as you work out (the most popular is Gatorade).

573. LISTEN TO YOUR BODY
Very rarely will an injury pop up out of the blue. The body usually gives you warning signals. That slight lower back twinge on a set of squats is a warning not to put any more weight on the bar that day. Likewise if your shoulder is aching after you do bench presses, you may be developing bursitis. Always pay attention to any warning signals the body gives off. Failure to do so could set you back months, if not years.

574. RICE - MORE THAT JUST GOOD EATING
If you do develop a minor injury, follow the old First Aid standby of RICE. The acronym stands for Rest, Ice, Compression, and Elevation. Hopefully the words speak for themselves. First Rest the injured body part. Then apply ice to keep swelling down. Compress the area to keep blood and fluids from accumulating. Finally, Elevate the limb to reduce pressure and fluid build-up.

575. BATHROOM FIRST?
Laugh if you may, but going to the washroom before workout out could prevent injuries. Performing heavy squats or deadlifts on a full bladder will be both uncomfortable and potentially danerous. Likewise, the less solid waste in your GI tract the less chance for cramping

576. ACCLIMATE TO THE ENVIRONMENT
If you start training in a hotter environment, or your area experiences a sudden heat wave, modify your outdoor training accordingly. If takes the average person 10 to 14 days to acclimate (adapt to) to a hot environment. If necessary, reduce your workout volume by 25 to 50 percent.

577. BURSITIS - COLD IS BEST
A bursa is a small sack-like cavity that contains fluids to protect the joints from rubbing together. Regular exercise occasionally leads to inflammation of the bursa (called bursitis), particularly the bursa in the shoulder joint. Most experts suggest avoiding heat to treat bursitis as this could make the condition worse. Instead ice the area on a regular basis.

578. TENDONITIS - HOT AND COLD
Tendonitis is the inflammation of a tendon, which usually results from overuse of an area. One of the best treatments is to alternate ice for one minute with heat for five to seven minutes, twice a day. You should also eliminate or greatly reduce the exercises that involve that particular area.

579. AM I ADVANCED?
As much as we'd like to advise you when to proceed tot he advanced level of training, realistically we can't Everyone progresses at his or her own rate. Most people are ready for more advanced training after about a year of exercise. By this point you'll find that even by changing the exercises and splitting your workouts, your gains have slowed down. To address this situation you'll need to start applying various advanced training rechniques to shock your muscles into new growth.

580. CHEAT REPS
Despite their name, cheat reps are one of the simplest ways to shock muscles into new growth. Even though most sports regard cheating as nothing but negative, controlled cheating does have a place in bodybuilding. At its simplest level cheating means using additional muscles to assist the primary muscles complete a set. For example when doing barbells, if you fail at the 8th rep but want to complete 10 reps, you'll add just a little bit of body momentum to "swing" the weight up. However, it is important that you only start "cheating" after you have completed 7 or 8 reps. In so doing you will involve more cells and pave the way for bigger muscles.


581. CHEAT TO MAKE HARDER, NOT EASIER
If you perform your cheat reps in proper style, the muscle will ache more, not less. The purpose of cheating is to stimulate the muscle fibres with greater intensity, not less. If you are cheating just to lift more weight, or get the set over more rapidly, you are defeating the purpose.