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
A Farewell to Small Arms
Cable stations give us lots of good things–Shannon Whirry, for example. They also give us more muscle. But using a cable station usually means exercising one arm at a time. Next time, try this cable-crossover technique to achieve more muscle growth in less time, says Kurt Brungardt, author of Essential Arms. It works both arms individually, but simultaneously. So you get the constant-tension benefits of using a cable station while exercising both arms at once–as you would with dumbbells. Do two to three sets of eight to 12 repetitions, and rest 60 seconds between sets.
Double Cross Pulldown
Attach single-arm handles to the high pulleys on each side of a cable station. Grab the left handle with your right hand and the right handle with your left hand. Stand with your feet about shoulder-width apart and your knees slightly bent. Hold the handles near your chin, with your arms crossed [A]. Without bending forward, slowly pull the handles away from your body until your arms are straight [B]. Pause, then slowly return to the starting position and repeat.
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Great Popping Pecs
Surprise your muscles.
“The key to adding mass to any large muscle group, such as the chest, is varying the type of stress you put on it,” says Michael Y. Seril, N.S.C.A.-C.P.T., owner of Michael Seril Fitness, a personal-training company in Orange County, California. “Try combining these two movements into one exercise,” he says. It’s sort of a “press-fly.” The bonus: You’ll save time, because you’ll be doing more work with less rest between exercises.
Lie faceup on a bench, holding dumbbells with an underhand grip at the sides of your chest.
Press the weights straight up and rotate them until your palms are facing each other.
Keeping your elbows slightly bent, lower the dumbbells outward in an arc until they’re at chest height.
Use your chest to pull them back up, following the same route in reverse. Lower the weights back to the starting position. That’s one repetition. Perform three or four sets of eight to 12 repetitions.
Dumbbell Incline Bench Press
The incline bench press works primarily the upper region of your chest. It also involves your front deltoids, triceps, and serratus anterior–a small but important muscle that helps move your shoulder blades. Add the incline press to your chest workout after your flat-bench or pushup routine. Three sets of eight to 12 repetitions will help you build a larger chest.
A common mistake: sitting too vertically, which incorporates your shoulders too much in the move, preventing you from lifting more weight. Position the bench at an angle between 45 and 60 degrees. Also, a lot of men like to lower the dumbbells so they’re next to their upper chest. Don’t–this puts too much stress on the shoulder joints. Lower the weights farther forward, in a plane that intersects your body just below chest level, until your elbows form 45-degree angles and the weights are at shoulder height over your upper arms.
- Grab a pair of dumbbells and lie faceup on a bench. Place your feet flat on the floor, draw your abs in, and push your lower back into the pad.
- Press the dumbbells above you in a slightly arcing line toward the midline of your chest. It’s not necessary to clank the weights together–that can cause shoulder impingement, plus it annoys the rest of us trying to work out. Keep them 1 to 2 inches apart.
- Squeeze your chest muscles at the top of the move. Then reverse the same slightly arcing motion to lower the dumbbells under control.
Bench-Press Boost
When you’re stuck bench-pressing the same weight, you’ve probably worked your pectoralis major so much that your small, stabilizing muscles — your rotator cuffs and the muscles around your neck and shoulder blades — aren’t working well enough.
The fix: After your bench-press routine, do up to three sets of eight to 12 reps of the moves above, resting 60 seconds between sets. Keep your quads and glutes tight; pull your navel toward your spine. You should see up to a 15 percent gain in chest strength in 4 weeks. If you’re new to weight lifting, do only the first exercise after you bench-press; do the first two if you have some experience; and do all three if you’re more advanced.
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Swiss-Ball Decline Pushup
This time, position yourself so your shins are resting on a Swiss ball and your hands are on the floor. Tuck your chin and, leading with your chest, lower your body until your arms form 90-degree angles.
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Double Swiss-Ball Pushup
Set two Swiss balls against a wall a few feet in front of a bench. Place a hand on the center of each ball, making sure the balls are touching, and rest your feet on the bench. Lower your body as far as you can with control. Pause, then push yourself back up to the starting position.
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