Tips for beginners

BODYBUILDING BASICS & TIPS FOR BEGINNERS

Why should you choose bodybuilding? Here´s five good reasons:

1. Bodybuilding is the best way to shape your body.
2. Bodybuilding fits for all.
3. Bodybuilding is the fastest way to increase strength.
4. Bodybuilding reduces stress.
5. Bodybuilding teaches you to eat healthier.


Notice: I´m not personal trainer or supplement guru, here´s just a few things that have helped me to get started with bodybuilding.


Tips for beginners:

GYM:
Choose a gym with good variety of equipment, including plenty of free weights. Find a gym with good atmosphere. Check out what kind of people are training in the gym, you might not like to train in a hardcore type powerlifting gym located in a basement! If music motivates you check out what kind of music is played in gym you intend to train in. Location is very important factor too, a gym near you is a good choice because you can save time and some money when you don´t have to travel a lot. Price is important too, some gyms have cheaper prices for students, unemployed or erderly people - check them out. Check out showers, locker rooms, sauna, warm up places, mirrors and stuff like that. What the heck do I need mirrors you might think. For example you can use mirrors for checking your technique. Gym owners and instructors should be polite and understanding. If you need help they should help you.

GETTING STARTED:
There are fast and slow developers. Your genes have a lot to do with how your body will respond to your training. It´s how far you are able to go, not how fast. When your mind believes you can develop, your body will respond. In the beginning of your bodybuilding 'career' you will develop quite quickly because your body isn´t accustomed to the new stress on the muscles. First you need to build mass and strength. I think the toughest part of starting bodybuilding is to go into a gym. It´s very easy to make up somekind of excuses not to go. Sometimes it´s very hard for me to go to gym if I´ve taken off a week or two! Don´t be afraid of those big guys lifting big weights. Be yourself and do you´re own workouts and don´t be afraid to ask help if you need it. Don´t use heavy weights until you´re absolutely sure you can handle it. Keep in mind that you don´t build big muscles overnight. You need time to develop. Think of the positive reasons why you want to bodybuild.

EXERCISES:
Free weights demand more of your body. Exploring a whole range of different exercises gives you a much better idea as to which exercises work best for you and which don´t. This will lead eventually to a much better understanding of your own body and of how to get the best results. Remember to use correct form all the time. Change your training program as frequently as necessary. Change your set-and-reps scheme, vary the rest time between sets, switch order of bodyparts and exercises and choose different exercises. Use basic barbell and dumbbell movements to build your mass but keep in mind that machines offer a safe alternative. Train every bodypart once a week. The less complicated you make things the easier it is to do it. Avoid any exercises that cause you pain.

LEARN TO LISTEN YOUR BODY:
Some days are better than others. The mind must be trained and developed along with the body. If you think you can, then you can. Positive expectations will allow you to grow and develop. Your mind is created like your body, step by step. There´s no point in working out if your body´s telling you to rest. If you don´t feel like going to gym don´t go it is simple as that, do something else and go to gym next day when you have more energy to pump some weights. Think positive and remember that an active body is a healthy body.

CHOOSING AN IDOL:
Choosing an idol is one good way to search for inspiration. Choose a bodybuilder, powerlifter, athlete or a person whom you would like to emulate.

TRAINING PARTNER:
There are many advantages to have a training partner. You have somebody on hand to spot you when you are lifting heavy weights and when you´re feeling like forcing out extra reps. Don´t train with anyone unless he/she really helps you. Pick up the right kind training partner, your training partner should be in the same level that you are and he/she should have almost the same goals that you have. Each training partner has his/her own particular value, so you may want to train with more than one training partner. A training partner who helps you make faster and better progress is a good one.

A training partner should be able to motivate you much more than you could motivate yourself. I think that you must get along very well with your training partner and you should think similarly about training. Choose a reliable training partner, when you need him/her he/she should be there when you need him/her and the same goes for you too. When you´re starting out, training partner is good to be there because you can correct each other´s form and your can push each other to new limits. You and your training partner should create your own little world. You and your training partner can feed off each other´s energy, creating the kind of intensity that will push you beyond your limits.

Conversely, the wrong training partner will sap your strength and drain you of motivation. Your training partner should care about your efforts and will be there, providing support, energy and motivation when you really need it.

TRAINING CYCLES:
Here are few examples; day 1 - delts & triceps, day 2 - back, day 3 - off, day 4 - chest & biceps, day 5 - legs & calves, day 6 - off, day 7 - repeat or off.
Or day 1 - chest, biceps & triceps, day 2 - legs & calves, day 3 - off, day 4 - back & delts, day 5 - off, day 6 - repeat or off.
Or day 1 - chest, back & delts, day 2 - off, day 3 - legs, calves, biceps & triceps, day 4 - off, day 5 - repeat.

MEALS:
Try to eat four to seven small meals a day and try to get protein and carbs on every meal. Frequent small meals during the day provide a consistent supply of essential nutrients for the most efficient muscle growth. Try to eat at least one gram of protein per lean pound of body weight daily. Eat potatoes, rice, chicken, turkey, tuna, potatoes, pasta, lean red meat and egg whites to get your protein and carbs. Take carbs right after your workout, take for example a carb drink, banana or rice cakes. The bigger you get, the more calories you´re going to have to take in. If you want to gain weight you´re going to have to eat more calories than you´re burning. Reduce fat, sugar and salt usage. Choose low-fat or non-fat products. Remember to drink lots of water during the day. I know it can be very hard to change you eating habits but if you want to lose fat and gain muscle it is easier to do it this way.

SUPPLEMENTS:
I recommend that you buy your supplements from the big companies like EAS, Prolab, Twinlab or other well known good reputation companies. Their supplements might be a little bit expensive but their supplements have what is said in the label. Read labels. Don´t be impressed by the long list of ingredients because the actual amounts of some of the ingredients may be too small. Don´t be impressed by impressive looking labels, it´s what is in the inside that counts. Nowadays there are lots of good supplements so don´t be a fool and start taking steroids. Here´s some good supplements: creatine monohydrate powder (100%), HMB, CLA, vanadyl sulfate, ion-exchange whey protein and Betagen (HMB + creatine). Best protein supplements are; Designer Protein (Next Nutrition), Whey Fuel (Twinlab), Whey Protein (SportPharma), Ion-Exchange Whey Protein (Prolab) and VyoPro (AST Research). Best creatine supplements are; Phosphagen & Phosphagen HP (EAS), Creatine 6000-ES (MuscleTech), Creatine Fuel (Twinlab) and Creatine Monohydrate Formula (Parrillo). Remember to take your vitamins. Give some time to supplements to work, a week or a month is not necessarily enough. Remember that supplements are not as important as eating well-balanced and nutritious diet. If you want to learn more about supplements that work for you, I suggest that you buy Muscle Media magazine or some good book like Greg Zulak´s Uncensored Supplement Review or Bill Phillips´ Sports Supplement Review. Sports Supplement Review has the information you need to know about supplements which can help you to build a stronger and more muscular body. It is very easy to understand.

TRAINING DIARY:
Keep a training diary. Basically that means you write down the exercises, sets, reps & weights that you use in your training. Keep also track on your development, supplements you´re using, best results, measurements, training feelings and your bodyweight. That way you can set realistic goals for the future and you learn to know what works best for you.

STRETCHING:
Stretching allows the muscles to recover quicker, decreases post workout soreness, helps maintain flexibility and helps prevent injury. Don´t bounce when you stretch because this can lead to injury. Warm your bodybpart before strecthing it.

AEROBICS:
Moderate amounts of aerobics help the recovery process between workouts. Aerobics help burn fat. When the bodyfat level is lower, the body makes better muscular gains. Aerobics also helps the body to become more effeicient at burning fat. If you´re doing aerobics on a regular basis, your body is then used to burning fat as an energy source. Be careful of doing too much aerobics because it will cut into your energy resources and recuperative abilities.

SLEEP:
Sleep is one of the most important factors in recovery and growth. Try to sleep at least eight hours every night. Take a little nap during the day if possible. Not enough sleep may lead to overtraining.

BOOKS & MAGAZINES:
There´s a lot of good books which include information on training, techniques, nutrition, diet and more. I would recommend Arnold Schwarzenegger´s Encyclopedia of Modern Bodybuilding with over 730 pages and more than 850 photographs and anatomical line drawings it provides comprehensive information on every facet of bodybuilding. Other books for beginners: Bodybuilding for Beginners by Bill Reynolds, Strength and Weight Training for Young Athletes by Scott Roberts and Ben Weider & Strength Training for Young Athletes by William J. Kraemer and Steven J. Fleck. Here´s some good magazines in no particural order: Flex, Muscle & Fitness, MuscleMag International, Muscle Media 2000, Ironman & Bodaus. You can learn a lot from magazines, techniques, nutrition, supplements, posing etc. If you don´t like the looks of bodybuilding magazines buy some bodybuilding book.

AVOID OVERTRAINING:
Here are some symptons of overtraining: reduced appetite, having trouble getting to sleep, getting colds, your body is more sore and tired than usually in the days following training, concentration problems, stagnated training poundages and reduced enthusiasm for training. What are the factors behind overtraining? Here are a few example: you´re skipping meals, you´re not sleeping well, you have some financial problems or you´re having relationship problem. Or maybe you´re just doing too many workouts, exercises, sets and reps or having a bad exercise style. Symptoms can be in-or-out-of-the-gym factors. What to do when you notice the signs of overtraining? Stay out of the gym for a couple of days or even a week or two. Rest and sleep, remember to eat well, reduce your work sets when you´re back in the gym and go to gym less often.

BREATHING:
Proper breathing is very important while training. Breathing supplies oxygen to the muscle cells, which is necessary for muscle contraction, and helps deliver energy and build the muscle. Exhale when you lift the weight. Inhale when you lower it. Like Arnold said: let it happen.



Either do all the exercises correctly, or don´t do them at all. Don´t follow an exercise technique that doesn´t feel right to you. Avoid any exercises that cause you pain.

THE DUMBELL SHRUG:
Purpose: develop the trapezius.
Execution: Stand with arms at your sides and a heavy dumbell in each hand. Raise your shoulders as high as you can. Imagine trying to touch your ears with your shoulders. Hold for a slight pause, then release and lower back down. Lift the weights with your shoulders only. Try to use your arms and hands as hooks for the weights, and don´t lift with your arms. Keep your shoulders square and lift the weights simultaneously. Keep weight under control at all times. Don´t get into a sloppy continuous rhythm. Using straps can help you grip the weight better.
Variations: Instead of shrugging with a pair of dumbells, you can use a barbell, or even the handles of a Universal bench-press machine.
Points to avoid: Avoid lifting the dumbells with your arms and avoid bending forward or hunching - this often happens when too much weight is being used.

ONE-ARM CABLE LATERALS
Purpose: develop the outer delts.
Execution: Hold the handle of a cable (floor pulley). Stand with your arm down and across your body. Place your free hand for example on your hip for balance. In a steady motion pull the cable outward and upward to your side. Keep your arm straight and lift until it´s slightly higher than your shoulder. Twist your hand so that your pinky is higher that your index finger as if you were pouring water. Remember to lift with your deltoid, not your arm.
Variation: Try doing the movement with the cable running behind your back instead of in front.
Points to avoid: Avoid getting into too much of a swinging motion - remember to always control the weight.

BENT-OVER CABLE LATERALS
Purpose: isolate and develop the posterior (rear) delts.
Execution: Using two floor-level pulleys, take a handle in each hand - left to the right pulley, right to the left pulley. Keeping your back straight, bend at the waist until your upper torso is parallel to the floor. Start with your hands crossed in front of you. In a smooth motion pull the handles across your body and extend your arms out in a straight line. Stretch out as far as possible, hold for a slight pause, release, and slowly lower back to the starting position. Keep your upper body and head fixed throughout the exercise. Remember to keep your arms aligned with your shoulders and cable pulleys.
Variation: You can do this exercise with one deltoid at a time. Support your free hand on your thigh or hip area.
Points to avoid: Avoid lifting the upper body during the exercise, avoid turning your head and avoid bringing your hands too far back or too far forward.

SEATED BENT-OVER DUMBELL LATERALS
Purpose: develop the rear delts.
Execution: Sit on the edge of a bench, take a dumbell in each hand. Bend forward from the waist, arms extended, dumbells by your feet. Your palms should be facing each other. Lift the weights out to either side, turning your wrists slightly so that your pinky in higher than your thumb. Keep your upper body fixed. Lift dumbells until they are slightly above the shoulder level. Lower the weights slowly and under control.
Variation: you can use the low pulley cables to do this exercise.
Points to avoid: Avoid incomplete reps, avoid moving or turning your head and avoid raising your upper body.

INCLINE BENCH PRESS:
Purpose: develop the upper chest.
Execution: Lie back on an incline bench. Grab hold of the barbell, at normal bench press width. Lift the bar off the rack and push up almost untils arms are locked. Lower the weight slowly to the upper chest, pause slightly and then press back up overhead, stopping just before lockout. This keeps constant tension on the pectorals. When working out on the incline, it is extremely important to have complete control of the weight. You don´t want the bar drifting down too close to the rack. Make sure feet are square and fixed throughout the exercise. And remember to keep your body aligned and back flat against the bench. The incline angle of the bench should range between 45º and 60º. Any higher or any lower brings in other muscles than those of the upper chest.
Variations: The same exercise performed with dumbells. This allows more freedom with the weights. You can lower them farther for more stretch, and when pressing the weights up, you may turn the dumbells, or keep them facing forward, just for variety.
Points to avoid: Avoid pressing bar up unevenly. Avoid twsiting or turning your head. Avoid using excessive weight that causes bad form. Avoid arching or lifting your body off the bench and avoid erratic leg positioning.

INCLINE DUMBELL FLYES:
Purpose: develop mass and definition in the upper chest.
Execution: Lie on an incline bench with an incline of 45º and 60º. Hold the bumbells straight overhead, palms facing each other. Lower them out and down to either side in a wide, sweeping arc. Keep dumbells fixed in the same position in the hands and remember to keep your elbows bent slightly. Lower as far as you can and come back up through the same arc. Control the weight and keep your form strict.
Variation: The same exercise performed in a low-pulley cable machine. Set yourself up between the uprights and execute the exercise as you would with dumbells.
Points to avoid: Avoid bending the arms too much. Avoid incomplete reps.

STANDING CABLE FLYES:
Purpose: develop and define the inner chest.
Execution: Stand between two uprights of a cable pulley machine, and grasp the handles attached to the overhead pulleys on each side. Stand erect, arms extended out to your sides. Bend forward slightly at your waist. Now bring your hands down and forward, as if you were hugging someone. Keep your elbows bent slightly. Feel your pec muscles contract. Bring the heels of your hands together for a good, full contraction in the chest. Lower the weight slowly and repeat.
Variation: Bend over at the waist to a 45-60º angle and execute the exercise as explained earlier. This method hits the pecs from a different angle.
Points to avoid: Avoid hunching and bending over too far. Avoid bending your elbows too much. Avoid tucking your head down and in and avoid stepping too far forward or hyperextending your shoulder joints.

SEATED CABLE ROWS:
Purpose: thicken the back.
Execution: Take hold of the handles and sit with your feet braced against the crossbar, kness bent slightly. Extend arms and bend forward slightly, feeling the lats stretch. You should be seated far enough away from the weight stack so that you can stretch like this without the weight touching bottom. From this beginning position pull the handles back toward your body and into your sternum. Feel the back muscle doing most of the work. Arch your back and stick your chest out as you try to touch your shoulder blades together, while drawing the weight toward you. At completion of the rep you should be sitting upright, not leaning backward. Pull the handle into your sternum and keep elbows close to your sides. Keeping the weight under control, release and let the handles go forward again, once more stretching out the lats.
Variations: You can use a wide grip. By using this grip you will work the outer lats and upper back. Another variation is to use an overhand grip.
Points to avoid: Avoid bending too far forward, as this puts stress on the lower back. Avoid turning head while exercising. Avoid leaning back while performing seated cable rows. This minimizes the effect of the exercise. Avoid pulling handle into body too high or too low and avoid straightening out legs.

HYPEREXTENSIONS:
Purpose: develop the spinal erectors.
Execution: Position yourself face down across a hyperextension bench. Hook your feet under the rear supports. Cross your hands across your chest or behind your head. Bend forward and down feeling the lower back muscles stretch out. Now bring your body back up until your torso is above parallel.
Points to avoid: Avoid incomplete reps and avoid coming up beyond the point of full contraction of the spinal erectors.

T-BAR ROWING:
Purpose: develop mass and thickness.
Execution: Position yourself on a block. Bend over and grasp the handles of the t-bar machine with an overhand grip. Lift the weight until you´re at an angle of 35 to 45º, arms still fully extended. Keeping your body fixed, lift the weight to your chest. Then Lower slowly until your arms are extended fully again. Keep your back flat and straight at all times.
Variations: By using the narrow grip you will be able to use heavier weights than with the barbell row.
Points to avoid: Avoid bending over or hunching your back. Avoid stiff legs. Avoid standing too high or coming up too high and avoid upper-body movement.

PREACHER-BENCH CURLS:
Purpose: develop the lower biceps.
Execution: Position yourself with your chest against the bench, arms on bench in contracted position. Keep elbows fixed througout the movement and position feet squarely and keep fixed. Use an underhand grip on the bar, hands shoulder width apart. Slowly lower the bar until arms are fully extended. This is the start position. In a strict and controlled manner, curl the weight up in a strict and controlled manner and then lower again to full extension, resisting the weight on the way down. Preacher curls are usually done while sitting, but can be done in a standing position also.
Variations: Close grip with barbell works the outside of the biceps, wide grip with barbell works the inside of the biceps or use dumbells and execute the exercise as you would with a barbell.
Points to avoid: Avoid lifting your buttocks, as this will cause loose style and could include injury. Avoid lowering weight only partially. Avoid turning or twisting your head during the exercise. Avoid curling the weight up too high and removing the stress from the biceps. Avoid slouching or dropping your head into your shoulders.

TRICEPS CABLE PUSHDOWNS:
Purpose: develop a complete triceps.
Execution: Use a short bar on an overhead cable pulley. Stand close, straight and stationary. Grab the bar with an overhand grip, hands approximately 10" apart. Make sure your elbows are tucked in close to your body and remain stationary. From this position press the bar down until your arms are straight. Now let the bar return slowly to the start position, without moving your elbows. Don´t lean forward to help press down the weight with your body.
Variation: Grip the bar with a reverse grip. This puts more stress on the inner triceps.
Points to avoid: Avoid leaning over. Avoid sloppy form and letting elbows come away from your body. Avoid letting arms and elbows come up and avoid twisting or turning the head while exercising.

ONE-ARM TRICEPS EXTENSIONS:
Purpose: work the entire triceps ans separate the three heads of the muscle.
Execution: Sit on a bench. Take a dumbell in one hand and hold it extended over your head. Keeping your upper arm and elbow stationary and close to your head, lower the dumbell in an arc behind your head, only your forearm should be moving. Feel triceps stretch as far as possible, and then press the dumbell back up to the starting position. Finish your set with one arm and then repeat the movement with the other arm. Use a lighter dumbell to start with to ensure good form.
Variation: Use a heavier dumbell in both hands. While the one-armed extensions promotes shaping and separating, this variation is more for overall size and thickness.
Points to avoid: Avoid letting the dumbell stray backwards. Keep it close, behind the head. Avoid not fully extending the arm. Avoid loose, sloppy form and avoid moving the upper arm.

BENCH DIPS:
Purpose: develop overall triceps thickness.
Execution: Place a bench behind you and hold onto the edge, with your hands about shoulder width apart. Extend your legs and place your heels on another bench. Lower yourself by bending your elbows. Go down as far as possible to get a full stretch. Keep your elbows close to your torso to keep the stress on the triceps. Push back up, locking out your arms to get a full range of motion. Keep your upper body in control at all times.
Variation: If your own weight feels too light, increase resistance by placing weight on your thighs. You must have a training partner to do this.
Points to avoid: Avoid incomplete reps and avoid letting your knees come up.

REVERSE CURLS ON THE PREACHER BENCH:
Purpose: develop the forearms and outside head of the biceps.
Execution: Grasp a barbell with an overhand grip, hands about shoulder width apart. Keep the upper body fixed throughout the exercise. Position yourself on a preacher bench, arms extended. Curl the bar upward as far as possible toward your chin. Begin the movement with a curling motion of the wrist. At the top of the movement hold for a slight pause before slowly lowering the weight back down to starting position.
Variation: You can also perform the reverse curl on the preacher bench with dumbells rather than a barbell. The execution is basically the same.
Points to avoid: Avoid incomplete reps. Avoid pulling the head up and back. Avoid pulling the upper body back. Avoid moving the arms or placing the elbows too high on the bench.

CRUNCHES:
Purpose: develop upper and lower abs.
Execution: Lie on your back, legs bent at a 90º angle, feet on a bench. Place your hands at your temples or ears to avoid pulling your head with your hands. Raise your head and shoulders toward your knees with a situp motion and simultaneously lift the pelvis. Exhale all the air from your stomach. Feel the lower and upper abs contract together. Flex the abs hard at the top of the movement to get maximum contraction. Release, inhale and return to the starting position. The whole movement should involve only four to eight inches of flexion. Train the abs without any added weight.
Points to avoid:Avoid holding your head with your hands clasped behind, this can cause injury and put undo stress on the neck. Avoid getting into too much of a non-stop rhythm.

BENT-KNEE LEG RAISES:
Purpose: develop lower abs.
Execution: Hold on to a chinning bar with an overhand grip. Hang at arms´ length. Bend your knees and lift your legs high. Hold them at the top of the movement for a two-count. Then lower back to the starting position. Keep your upper body fixed all the time.
Variation:A variation of the bent-knee leg raise is to twist at the top of the movement. This still works the lower abs, but it also brings the intercostals and serratus into play. Alternate side to side with each leg raise.
Points to avoid: Avoid incomplete reps. Avoid swinging the whole body while performing the exercise and avoid loose or sloppy form.

FULL SQUATS:
Purpose: develop the thighs.
Execution: For safety reasons it is best to squat from a barbell squat rack. Keep your shoulders square, rest barbell across your shoulders and step clear of the rack. Your foot stance should be slighty wider than shoulder width and your toes pointed slighlt out. If that´s not comfortable for you, you should find what´s most comfortable for you. Find a local point at or above eye level to help keep head up. Keeping your head up and back straight, bend your knees and lower yourself until your thighs are just lower than parallel to the floor. From this point, push yourself back up to the starting position.
Variations: A wider stance, with toes pointing slightly out, works the inside of the thighs predominantly, while a narrower stance tends to work more of the outside thigh.
Points to avoid: Avoid leaning forward while squatting. Avoid coming up out of the bottom position buttocks first. Avoid squatting too low and irregural foot stance. Avoid using too much weight and avoid bringing your knees together.

FRONT SQUATS:
Purpose: develop the quadriceps.
Execution: Step up to a bar on a squat rack. Bring your arms up under the bar and cross them in front of you, keeping your elbows high. Place bar across the front of your shoulders. Graps the bar with hands approximately under your chin. Lift the weight and step away carefully. Feet should be shoulder width apart. Keep your head up, back straight, and lower yourself until your thighs are parallel to the floor. Push back up to starting position.
Points to avoid: Avoid leaning forward, avoid squatting too low or not squatting deep enough.

LEG EXTENSIONS:
Purpose: develop the thighs.
Execution: Sit on the seat of the leg extension machine. Hook your feet under the padded bar and grip onto the sides or handles of the machine. Keep your upper body fixed and in complete control. Straighten or extend your legs out to achieve maximum contraction of the thigh muscles. Lock out and flex your thighs at this point. Slowly slower the weight back down to the starting position. Remember to focus on the muscles being worked.
Variations: You can point your toes inward or outward to work the thigh muscles at different angles. Pointing the toes inward shifts the stress to the outer thigh, while pointing the toes outward shifts the stress to the inner thigh.
Points to avoid: Avoid swinging or jerking the weight up in a continuos motion, always execute the exercise in a slow and completely controlled manner. Avoid excessive upperbody movement and avoid incomplete reps.

LEG CURLS:
Purpose: develop the leg biceps.
Execution: Lie face down on a leg curl machine and hook your hells under the padded leg bar, legs extended straight out. Keeping flat on the bench, curl your legs up as far as possible, until the leg biceps are fully contracted. Release and lower the weight slowly back down to the starting position.
Variations: Standing leg curls; for this excercise you will need a standing leg curl machine. You will train one leg at a time. Stand in position in the machine with your leg behind the leg pad. Curl your leg up as high as possible until leg biceps is fully contracted. Release and lower your leg back to the starting position. Keep the movement strict and controlled.
Points to avoid: Avoid lifting your head or arching your back during the exercise and avoid incomplete reps.

STANDING CALF RAISES:
Purpose: add mass to calves.
Execution: Stand with your toes and balls of your feet on the block of the standing calf machine, the rest of your feet out in mid-air. Hook shoulders under the pads and straighten your legs, lifting the weights clear of the support. Lower your heels as far as possible, stretching the calf muscle to its maximum. Keep your knees bent slightly throughout the movement, thus working upper and lower muscles in the calf. From the bottom of the movement, come up your toes as far as possible. Use enough weight to work the calves thoroughly, but not so heavy as to limit your range of movement. You want to work the calf through the full range of motion. The normal position, toes straight ahead, is best for overall calf development.
Variations: If you have a weak inner or outer calf, by simply chancing your foot placement, you can directly work this weakness. Toes in work the outer calf and toes out work the inner calf.
Points to avoid: Avoid using too much weight, preventing full extension to the top. Avoid keeping legs straight and knees locked and remember to stretch down as far as possible.

CALF RAISE ON THE LEG-PRESS MACHINE:
Purpose: develop the overall calf.
Execution: Position yourself on the leg-press machine as you would to perform leg-presses. Move your feet so that the balls of your feet are on the edge of the foot platform, leaving your heels unsupported. Remove safety catches and keep legs straight and almost locked out. Keeping your heels fixed, let the weight push your toes back toward you, stretching out the calves fully. At this point press the weight back up with your toes as far as possible until your calf muscles are fully contracted. Hold for a pause; then slowly lower the weight back to the starting position.
Variations: Toes pointed out work the inner muscle of the calf and toes pointed in work the outer muscle of the calf. You can also use the vertical leg press. The execution of this exercise is basically the same.
Points to avoid: Avoid incomplete reps, always work the muscle through the full range of motion. Avoid lifting or moving your upper body during the exercise. Avoid letting the knees bend while lowering the weight back down.

SEATED CALF RAISE:
Purpose: develop the lower and outer calf.
Execution: Sit on the seated calf machine with your toes placed on the bottom crosspiece, knees hooked under the crossbar. Slowly lower your heels as far towards the ground as possible; then press back up your toes until your calves are fully contracted. Keep a smooth controlled motion for your reps.
Points to avoid: Avoid any rocking motion that gets you into a rhythm. Avoid incomplete reps and always make a definite stop at the bottom and the top of the movement.

 
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derniere mise a jour : dimanche janvier 26, 2003 21:38:01 +0100

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deca

durabolin

nandrolone

dianabol

anabol

omnadren

danabol

boldebal

anavar

testosterone

testosteron

andro

androtardyl

enanthate

primobolan

pregnyl

clomid

methanabol

stanabol