muscles
There are lots of muscles used in weightlifting,for instance there are your biceps that you use for excersises like barbell curls,dumbell curls etc,also there is the tricep muscle which is used in excersises such as the benchpress,or there are the leg muscles which are used in leg raises,leg press,squats, etc,there are all kinds of muscle that are used and isolated by different forms of weightlifting.
Bodybuilding
If anyone has any questions about bodybuilding or weightlifting or any questions about the sport medically or just out of curiosity just ask me and i will research the answers and give you the best possible one.
mass building with weights
there are some types of exersises that i have found with weights that are for producing mass they are
Biceps:standing ez barl curl
sets1-2 15 reps verry light weight
set3 verry heavy weight 6 reps
set4 verry heavy weight 8 reps
set5 light 10 reps
standing dumbellcurl med-heavy
set1-2 16 reps
set 3 is a light set of 20 reps
preacher curl machine
set1 heavy 8 reps
se2 heavy 8 reps
set 3 light 10 reps
hammer curl
set1 med-heavy 24 reps
set 2 same 24 reps
back:(lat machine)
behind kneck pull down reps 3-4
pull down to front 2-4 reps
leg exrension med weight
set1 12 reps
set2 same
set3 same
leg press:feet wide heavy 2-4 reps
feet together heavy 2-4 reps
triceps light-med
close grip bench press 3-4 reps
press down(with cable machine)2 sets of 15
chest:bench press med-heavy
rep 2-4
shoulders:heavy(machine press)
set1 heavy 8 reps
set2 heavy 10 reps
set3 light 10 reps
cable curl med-heavy
set1 rep 10-12]se2 same
set3 same
dumbell or barbell shrugs
set1-3 heavy 8 reps
se4 light 12 reps
row close grip med-heavy 2-4 reps
wide grip med-heavy 3-4 reps
back extension med-heavy 3 sets of 21 reps
seated crunch machine med-heavy do a s many reps to failer
another leg press work out is
set1 10 reps verry heavy
set2 same
set3 light 12 reps
the importance of rest after training
The impotance of rest is verry crutial in traing because your muscles need time to grow and repair themselves and ideal rest period is say 1-2 days between working out so that your muscles have enough time to repair torn muscle fibers(your muscles tear fibers which when you rest they repair themselves which inturn makes your muscles grow and get stronger).
sitting shoulder press/standing shoulder press
the sitting shoulder press or military press is performed when he/she is sitting on a bench with the bar with weights on it resting on ones shoulders,and it is started by pressing the weight towards the ceiling and then slowly lowering the weight back to rest on your shoulders. An ideal rep is say 5-10 per set. You can also perform this exersise in the standing position doing the same movement.
excersises to improve jumping
some excersise that you can do to improve jumping abbility is the leg press which strengthens your quads(the upper leg muscles) or the inclined leg press (doing a press on your back)also you can do squats,and calve raise(which are when you stand on a ledge with a barbell with or with out weights on it and place it on your shoulders and then slowly lower your self down which your feet should be at an angle and then you raise your self up so that your feet are straight.)
male bodybuilders
- Sam Addo – 100% Natural bodybuilding champion from Ghana. An amazingly genetically gifted bodybuilder with a highly impressive physique. He uses free weights to train and has won several competitions in both Ghana and the United States.
- Scott Abel
- Fouad Abiad
- Martin Luther King Addo – Mr. Ghana, 1995 – 1996.
- Sean Allan – Big Sean Allan is the 2002 Jr. National superheavyweight champion. 325 lbs, 64 inch chest, 23″ biceps – and growing.
- Ihab Alshuaibi – WNBF pro.
- Troy Alves – IFBB Pro.
- Melvin Anthony – IFBB Pro.
- Lee Apperson – IFBB Professional Bodybuilder. IFBB and NPC Contest Results. Training Courses. Experience Lee’s E-training! Online Personal Training, photographs, IFBB Contest Results and more!
- Charles Ray ‘Stingray’ Arde
- Komang Arnawa
- Jason Arntz – IFBB pro.
- Art Atwood – IFBB Pro.
- Aaron Baker – IFBB pro who has competed in the Mr. Olympia contest.
- Francis Benfatto – His line of bodybuilding supplements. It is the closest thing to a homepage he has.
- Fitzroy Bramble – NABF pro bodybuilder. Natural Bodybuilding and Fitness Information.
- Robert Lee Brown – WNFB Pro Mr. Universe.
- Jimmy Canyon – IFBB pro.
- Zone Capone – Swedish bodybuilder.
- Anthony Catanzaro – Natural bodybuilding champion and fitness model.
- Gianluca Catapano – IFBB pro fom Italy and Mr. Universe.
- Serkan Cetin – International bodybuilding champion.
- Darrem Charles – IFBB Pro.
- Ron Coleman – IFBB Pro and Mr. Olympia.
- Ron Coleman – Another official site.
- Larry Collins – WNBF pro
- Franco Colombu – Former Mr. Olympia and ArnoldÕs best bud.
- Jay Cutler – IFBB Pro.
- Bill Davey
- Joe DeAngelis – Former Mr.America Mr.USA Mr.Universe training tips, advice, pictures, videos and pictures.
- John DeFendis – Mr. USA 1988.
- Eric Dilauro – Montreal native competing to reach the pro ranks.
- Kris Dim – IFBB pro.
- Dave Draper – The original Blond Bomber Dave Draper – ultimate guide to bodybuilding. packed with training info, updated daily. Photos, old and new, plus much more.
- Dave Draper: The Blond Bomber – Focus on Dave’s film and television career at Dave’s Drive-In Theater.
- Mark Dugdale – IFBB pro.
- Chris Faildo – The Hawaiian Hurricaine.
- George Farah – IFBB pro.
- Derik Farnsworth – IFBB Pro and 3-time Team Universe champion.
- Jerome Ferguson
- Lou Ferrigno
- Jeramy Freeman – Official website of IFBB professional bodybuilder. Site contains original photos and training advice.
- Rich Gaspari – The online source on training and supplement information by Rich Gaspari, Mr. Universe, IFBB pro, three times Mr. Olympia runner-up, and IFBB pro judge.
- Claude Groulx – IFBB Pro.
- Guy Grundy – Mr.Australia IFBB & NABBA 95-99 & 2 x runner up at the World championships 99-2000. Sign up for the FREE inside look newsletter, let a professional bodybuilder take you inside the real World bodybuilding.
- Lee Haney – The Totalee Awesome Mr. Olympia.
- John Hansen – Natural Universe winner and Natural Olympia winner.
- Mickey Hargitay: Muscles in Hollywood – Focus on the film career of this 1955 Mr. Universe and husband of Jayne Mansfield.
- Dave Hawk – Former IFBB pro.
- Phillip Heath – IFBB pro.
- Jason Heiges – Bodybuilder and model.
- Brad Hollibaugh – One of bodybuilding`s largest and strongest.training and nutritional advice and very extensive photo galleries.
- Dexter Jackson – IFBB pro.
- Tricky Jackson – NPC Champion and WNBF Pro Natural Bodybuilder.
- Dennis James – IFBB Pro.
- Daryl Jones
- King Kamali – IFBB pro.
- Roland Kickinger – IFBB pro and actor.
- Scott Klein
- Skip La Cour – Skip La CourÕs Mass Machine
- Kevin Levrone – IFBB Pro.
- Christian Lobarede – The Latin IFBB pro from Chile.
- Anibal Lopez – 1978 Mr. America and Mr. World.
- Dan Lurie – Trainer of Champions and Bodybuilding Pioneer. AAU Tittle Holder Americas Most Muscular Man 3 years in a row UNDEFEATED 1942-43-44 World record holder one hand bent press 285 ls overhead. Bodyweight 165 lbs.
- Aaron Maddron – IFBB pro.
- J.J. Marsh – IFBB pro.
- Stan McCrary – IFBB pro.
- Stan McQuay
- Jimmy Mentis – IFBB pro.
- Mike Mentzer – Mr. Heavy Duty.
- Steve Michalik – Mr. USA, Mr. America, and Mr. Universe. Trained Bev Francis in ‘Pumping Iron II’.
- Peter Nielsen – WNBF pro and author.
- Jojo Ntiforo – IFBB pro.
- Serge Nubret: French Titan – Focus on Serge’s film career at Brian’s Drive-In Theater.
- Mike O’Hearn – Bodybuilder, powerlifter, and American Gladiator.
- Bob Paris – Former IFBB pro and author of several books.
- Reg Park – Official website of Mr Universe legend, Reg Park. Bodybuilding, fitness, muscle toning, strength training, Diet and other information.
- Reg Park, The Mighty Hercules – Focus on Reg’s film career at Brian’s Drive-In Theater.
- Bill Pearl – The man, the legend.
- Alain Petriz – 5 time Mr. France, Mr. Universe Runner-Up 2002.
- Shawn Ray – IFBB pro.
- Steve Reeves – Bodybuilding legend and film star.
- Vic Richards – Official page. Also the home of his Rebel Nutrition line of supplements.
- Craig Richardson – IFBB pro.
- Patrick Richrdson – IFBB pro.
- Franklin Roberson – IFBB pro.
- Leo Robert – Leo Robert rose from dockworker to Mr. Universe during the Golden Era of natural bodybuilding. Check out Leo’s training advice, articles, on-line personalized training and photo gallery.
- Markus Ruehl – IFBB pro. AKA ‘The German Beast’.
- Milos Sarcev – Milos Sarcev is an IFBB professional bodybuilder, guest poser, cover model, and certified personal trainer.
- Allen Sarkiszadeh
- Gunter Schlierkamp – IFBB pro.
- Arnold Schwarzenegger – Needs no introduction.
- Larry Scott – The first Mr. Olympia.
- Frank Sepe – Bodybuilder and model.
- John Sherman – IFBB pro.
- Nasser El Sonbaty – IFBB pro.
- Chris Stimson
- Russ Testo – ‘Physique Artist’, known for his guest posing.
- Free Craig Titus – IFBB Pro. In a lot of trouble.
- Ivory Turner – IFBB pro.
- Casey Viator – History’s youngest Mr. America and two-time IFBB Pro Champion.
- Idrise Ward-El – IFBB pro.
- Ken ‘Flex’ Wheeler – IFBB Pro.
- Dorian Yates – Six-time Mr. Olympia.
- Frank Zane’s Official Website – 3 time Mr. Olympia Frank Zane offers his 3 books, Building The Body Newsletter, audio tapes, the Zane Experience in San Diego, and telephone consultation to teach how to build the symmetrical,proportionate physique Zane is famous for.
- Oleg Zhur – IFBB pro from the Ukraine.
female bodybuilders
gluteal exercises buttocks
Gluteal muscles
From Wikipedia, the free encyclopedia
Gluteus maximus
The gluteal muscles are the three muscles that make up the human buttocks. The gluteal muscles are formed of the gluteus maximus, gluteus minimus and gluteus medius. Collectively the area of the gluteal muscles is often referred to as the bottom, butt, ass, or rear-end.
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Contents
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The Gluteal Muscles
The gluteus maximus is the uppermost of the three muscles. It is the largest of the gluteal muscles and, by some definitions, is the most powerful muscle of the human body (see Muscle). It inserts at the iliotibial band and the gluteal tuberosity of the femur. Its action is to extend and outwardly rotate hip, and extend the trunk.
Powerlifting exercises which are known to significantly strengthen the gluteus maximus include the squat and the deadlift. The leg press also uses the gluteus maximus.
Gray’s FIG. 434– Muscles of the gluteal and posterior femoral regions.
Problems Associated With The Gluteal Muscles
Sitting for long periods can lead to the gluteal muscles atrophying through constant pressure and disuse. This may be associated with (although not necessarily the cause of) lower back pain, difficulty with some movements that naturally require the gluteal muscles, such as rising from the seated position, and climbing stairs. Some attribute severe menstrual cycles including mood swings and irritability to gluteal muscle atrophy, however, there are a vast array of known contributors to dysmenorrhoea, and currently clinical evidence of such a causative association is lacking.
The bulk of the gluteal muscle mass contributes only partially to shape of the buttocks. The other major contributing factor is that of the panniculus adiposus of the buttocks, which is very well developed in this area, and gives the buttock its characteristic rounded shape. Although the gluteal muscle bulk and tone can be improved with massage and exercise, it is the disposition of the overlying panniculus adiposus which may be responsible for the “sagging butt” phenomenon.
Treatment
Studies have shown that exercise and massage are effective at reversing and protecting against atrophy of these muscles.
Exercise and Stretching
Any exercise that works and/or stetches the buttocks is suitable, for example lunges, climbing stairs, fencing, bicycling, squats, arabesque, aerobics, and various specific exercises for the bottom.
Powerlifting exercises which are known to significantly strengthen the gluteal muscles include the squat and the deadlift. Another weight training exercise involving the glutes is the leg press.
Massage
Gluteal exercise and stretching must be accompanied by therapeutic massage both in the relaxed muscle condition and during the neuron firing of muscle flexing and stretching. In order to properly restore the gluteal muscle group, the first step is to relax the entire neck, shoulders, arms and back region with massage. Once the patient’s upper body is relaxed, effleurage (light but thorough stroking with fingers and palms) of the top, middle, bottom and side portions of the gluteal muscles (entire buttock and top thigh areas) is used to initiate the gluteal muscle group massage while the buttocks are in the relaxed condition with the patient lying face down with the hips slightly elevated, a pillow having been placed under the pelvis. The purpose of the effleurage is to fire the neurons near the surface of the muscle group. Attention should also be given to the gluteal fold, the crease where buttocks meet thighs, as this is a sensitive area where major muscles are joined.
At least 10 minutes of effleurage should be used before moving to a deeper muscle massage… but only as the muscles loosen sufficiently. The top, middle and bottom areas of the buttocks as well as the tops and all sides of the thighs are massaged with increasing firmness in order to stimulate the neurons deeply embedded within the muscle group. Liberal amounts of massage lotion should be used as this area can require very deep massage as the muscles loosen and permit it.
Some massage schools reportedly teach the use of the double handed repetitive “chop” alternating with slapping of the maximus area. The chop fires the deeply embedded neurons while the slap fires the surface neurons. If this is done while the patient is alternately flexing and relaxing, the result is almost total neuron firing and should be followed up with additional effleurage to totally relax the muscle group. Obviously communication between therapist and patient is important at this stage.
Attention should be given to the gluteal fold with increasing pressure. This being a sensitve area, the therapist should communicate freely with the patient to determine the proper amount of pressure needed to relax these muscles. The therapist can simultaneously use both of his or her thumbs beginning in the middle where the thighs and buttocks meet, and slowing moving the thumbs outward and around the tops of the thighs to eventually use the fingers to massage the fold where thigh meets abdomen (another area where muscles are joined).
The two massage regimes (effleurage and deep muscle massage) are then repeated with the gluteal muscle group in the process of active neuron firing. That is, the areas should be massaged while the patient is actually performing the various exercises and stretches outlined above as well as others tailored by the therapist. It is reported that this results in exterior and interior neuron firing in such a way that the entire muscle group’s shape, tension and overall health is restored rapidly. A weekly cycle of massage is required to achieve good results
deltoid excersises
The posterior deltoid is the smallest of the deltoid muscles. It is also the most important muscle to help give you the ’rounded shoulder’ look.The function of the posterior deltoid/shoulder muscle is for shoulder extension, transverse extension, transverse abduction and external rotation.The origin of attaches onto the inferior edge (spine) on the scapula.The posterior deltoid muscle inserts onto the deltoid tuberosity of the humerous.There are not too many exercises to train the posterior deltoid. Make sure to switch between cables and free weights to change intensities on the muscle. Other names for this muscle group or similar muscle groups referred to the ‘Posterior Deltoid’ are: rear deltoid, shoulder, rounded shoulders, posterior deltoid
What if I have fatty Posterior Deltoid? What exercises can I do to reduce fat on my Posterior Deltoid?
Spot reducing is a common conception to reduce the fat on a specific area. Ie. Posterior Deltoid. You cannot spot reduce, but you can: Follow six rules to nutrition, incorporate HIIT and complete a ciruit training program 4-5 days a week to reduce your overall body fat and eventually reduce the fat in your Posterior Deltoid.
Posterior Deltoid Resistance Training Exercises
| Picture | Name of Exercise | Muscle Groups |
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Rear Raises (On the Ball): With the weights between your legs and palms in, keeping your back and head level with the ground. As well, as your knees at a ninety degree angle raise the weights with your palm… | Posterior Deltoid (Shoulder)(Isolation) |
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Shoulder / Deltoid Extensions: Start with the cable weight across your body as shown. Now raise the weight by pulling the weight across your body with your rear deltoid. This is an advanced exercise because of… | Rear / Posterior Deltoid (Shoulder) |
Posterior Deltoid Cardiovascular Exercises
| Picture | Name of Cardiovascular Exercise | Muscle Group |
Rear Deltoid Plyometric Exercises
| Image | Name of Plyometric | Muscle Group |
Rear Deltoid Posterior Deltoid Pilate Exercises
| Image | Name of Pilate | Muscle Group |
Posterior Deltoid Stretches
| Image | Name of Stretch | Muscle Group |
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