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.

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.

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 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).

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.

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.) 

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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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 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

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
	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)
	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

Rear Deltoid Plyometric Exercises

Rear Deltoid Posterior Deltoid Pilate Exercises

Posterior Deltoid Stretches