Tag Archives: bodybuilding exercises

Pack On Mass To Your Deltoids

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Pack On Mass To Your Deltoids

Developing cannon ball sized delts is challenging.  The following are some of the best exercises to really pack on mass to your deltoids.

1. Dumbbell Shoulder Press

This exercises is one of the better exercises for building mass to the shoulders. With this exercise, you can continue to add weight week after week. You also have the benefit of training each side evenly. Unlike a barbell, where your dominant side can do more of the work, it keeps your strength even. With the palms facing forward, the emphasis is on the lateral head and with palms facing each other, the anterior deltoid does most of the work.

2. Seated Barbell Military Press

Like the dumbbell press, this exercise packs on muscle to the shoulders. The emphasis is on the anterior and lateral deltoids, as well as the trapezius, upper pecs and triceps. With a barbell you can handle heavier loads, just remember to mentally focus on your weaker side to keep your strength as even as possible. To lower your risk of shoulder injury, use a shoulder-width grip.

3. Upright Barbell Rows

This exercises is a great strength and mass building exercise for your deltoids. The majority of the stress is on the lateral head of the deltoid, trapezius and secondarily, the anterior deltoid, supraspinatus, infraspinatus and teres minor (muscles of the rotator cuff). To fire more trapezius fibers, take a narrow-grip and bring your elbows past shoulder height. To put more emphases on the deltoids, use a wider grip. With each repetition,  at the top of the motion, squeeze your shoulder blades together. Avoid injury by using control and not swinging the weight up.

4. Push Ups

Even though the primary muscle worked is your pectoralis major, your anterior and medial deltoids assist the chest (and triceps) in pressing your body weight back up from the ground.

Perform these exercises each week and watch your deltoids increase in serious mass.

 

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Top 3 Exercises for Hamstrings

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First of all, you should know the function of the hamstrings. The three muscles of the hamstrings  (Biceps Femoris, Semimembranosus, Semitendinosus) function together to flex the knee and extend the hip. Knee flexion is bringing your heels towards your backside, while hip extension is extending your leg behind your hips.

 

Here’s are the top the exercises for hamstrings: We collected the following videos, from YouTube, which we feel demonstrate good technique.

 

1. Barbell Deadlifts (Conventional and Romanian)

Here’s an example of the Conventional and Romanian:

http://www.youtube.com/watch?v=H_jM4_EBFfI

 

2. Glute Ham Raises

Here’s an example of a Glute Ham Raises:

http://www.youtube.com/watch?v=Wfu_cqHZBGs

To make it more challenging, don’t go down quit as far and don’t touch the ground.

 

3. Stability Ball Hamstring Curl

Here’s an example of a Stability Ball Hamstring Curl:

http://www.youtube.com/watch?v=1eVbh0zLIpU

To make it more challenging, try it one leg at a time.

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Bodybuilding Anatomy Part 2

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Bodybuilding Anatomy Part 2

The muscles in your chest are called the pectoralis muscles or “pecs”. The fibers of the pectoralis major run like a fan across the chest and are located on the front of the rib cage. It functions to draw the shoulder blades closer to the body and internally rotate the arm.

Some of the better chest exercises include: Dumbbell chest flyes, dumbbell pull-overs, dips, flat/incline bench press and push-ups.

Your biceps are called the biceps brachii. The term biceps brachii is a Latin phrase meaning “two-headed [muscle] of the arm. That’s because the biceps consist of a short head and a long head. The biceps run down the anterior or front side of the arm and makes up approximately 1/3 of the muscle mass of the upper arm. It functions to move the forearm towards the shoulder (elbow flexion) and supinate the forearm (turning the hand from a palms-down position to a palms-up position).

Some of the better bicep exercises include: Barbell curls, incline dumbbell curls, rotating dumbbell curl, hammer curls and close-grip chin ups.

The tricep muscles are located on the posterior or backside of your upper arms. Your triceps are called the triceps brachii. They consist of three heads known as the Lateral, Medial, and Long heads. The triceps make up the other 2/3 of the muscle mass in the upper arm. It functions to extend the elbow (straightening the arm) and bring the arm down towards the body (adduction).

 

Some of the better exercises for the triceps include: Weighted dips, close-grip barbell presses, skull crushers, cable pushdowns and diamond push ups.

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Bodybuilding Anatomy Part 1

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 Bodybuilding Anatomy Part 1

The anatomy of bodybuilding includes knowing where muscles are located, what their function is and how they grow most effectively.  It can be confusing, but when you know the anatomy of your body, you’ll know how to maximizing your gains.

Let’s start with the neck and shoulders.  There are two basic neck muscles that you can focus on in your bodybuilding efforts.  The upper trapezius and the levator scapulae. The upper trapezius runs down the back of your neck to the shoulder. It functions to bend and turn the neck left to right, pulls the head backward and elevates the scapula upward.

The levator scapulae runs next to the first five or six cervical vertebrae in your neck. It functions to raise and lower the scapula, move the scapula forward and turn/twist the neck left or right.

 

Some good bodybuilding exercises for the upper traps are deadlifts, upright cable rows and barbell shrugs. Some good bodybuilding exercises for the levator scapulae are dumbbell, barbell and cable shrugs.

 

The deltoid muscles are a three-headed muscle group that caps the shoulder. The deltoids derive their name from the Greek delta, or triangle, as the muscle resembles a triangle in shape. The function of the deltoid muscles are to move the arm away from the body. The anterior (front) head raises it away to the front, the lateral (middle) head moves it away to the side and the posterior (rear) head moves the arm away to the rear.

 

Some of the better deltoid exercises include: Barbell/dumbbell military or overhead press, barbell upright row, lateral dumbbell raises and bent-over lateral raises.

 

Next time we’ll cover chest, biceps and triceps.

 

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What is 5×5 Training?

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What is 5×5 Training?

 

The 5×5 training method is performing five sets of five reps per exercise. For example; With the barbell squat, perform two warm-up sets then load the bar with your working weight. Do five sets with the same weight. When you can achieve five reps on all five sets, increase the weight by five pounds.

 

To focus more on strength, take three-minute breaks in between each set. To focus more on size, take ninety-second breaks. It’s good to mix up your routine and incorporate both rest intervals.

There are two approaches you can take when designing your 5×5 program.

1) Perform a split routine where you do upper body one day and lower body the next.

2) Perform a full body workout 2-3 times per week.

It will take some experimenting to determine which option is best for your body. Which ever option you choose, focus on compound exercises such as bench presses, deadlifts, squats, weighted dips, barbell rows, weighted pull-ups, etc…

 

Here’s an example of a full body workout 3 times per week.

 

Monday

Barbell Squats: 5X5

Barbell Bench Press: 5X5

Weighted Pull-Ups: 5X5

Weighted Dips: 5X5

 

Wednesday

Barbell Front Squats: 5X5

Deadlifts: 5X5

Barbell Military Press: 5X5

Barbell Row: 5X5

 

Friday

Leg Press: 5X5

Barbell Incline Bench Press: 5X5

Weighted Chin-Ups: 5X5

Weighted Dips: 5X5

 

Note – This method is not for beginners. You should have months of training behind before starting this type of routine. The intensity and volume are very high and you could overtrain and injure yourself. If you have difficulty recovering between workouts, lighten the weight a little.

 

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Powerful Triceps

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The triceps have three heads, the long head, the lateral head and the medial head. You want to train all three for ultimate size and power. The following are great exercises for targeting all or each specific head of the triceps. It’s difficult to completely isolate each head, but some exercises stress one head more than another.

 

A) Long head

B) Lateral head

C) Medial head

 

 

All Three Heads:

Rope pushdowns

Bench dips

Decline EZ bar extensions

 

Long head:

Overhead dumbbell extensions

Narrow-grip pushdowns

Skull crushers

 

Lateral head:

Dumbbell kickbacks

Close-grip bench press

 

Medial head:

One-arm pushdowns (pronated grip)

Standing barbell french press

 

 

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My Favorite Back Routine

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Roger Zarate

Contributing Writer

 

My Favorite Back Routine

Back workouts are a favorite of mine, probably because with the proper exercises you can start seeing results fast. Strong back muscles are a must for any bodybuilder! Next to legs, your back contains the second highest amount of concentrated muscles in your body. A strong full back gives you that added symmetry, making your waist look smaller and giving you a well-balanced muscular physique.

Through my 25 years of experience I have increased and kept my lateral mass and strength by just sticking to the basics! To begin with, you always want to start with a good, light warm-up. This gets your muscles ready for heavy weight.

I usually like to start off with the basic pull up (a personal favorite of mine) using all of my body weight or for added resistance a weighted belt.   I perform 3-5 sets to muscle fatigue. This really works the full lateral muscles.  Ultimately, creating that V-taper look.

I would then move on to lat pulldowns. I pull the bar to my collar bone and not behind my head. I feel it’s better this way. I perform 3-5 sets / 10-12 reps. I try to increase the weight with each set. Personally, I like to use a wider grip when performing this exercise. I also add in a few underhand grips, which work more of the lower lat and biceps.

Next, I perform some heavy bent over barbell rows or seated rows.  I like to use the free weights over machines. I try to go as heavy as I can, but still maintain correct form. If your form is suffering, you need to reduce the weight. You can also switch it up and perform a few one arm dumbbell rows.

I like to finish off with back one of the best exercises for adding mass and overall back development. Deadlifts! Again, proper form is a must. Do not try to go so heavy you can’t use proper form, you could definitely pull something and hurt yourself so you can’t train for a long time.

For all back exercises that you perform, focus on the squeezing and holding for a second or two. It is also good to switch your back routine around every so often to give your muscles a memory shock. Remember, make every rep count – give it 100% !

Bodybuilding Accomplishments:

1986 – 1st -NPC Mr. Southern Cal ( Lightweight)
1989 – 1st -NPC Cal. Novice and Overall ( Lightweight)
1992 – 1st – NPC Mr. Orange County ( Lightweight)
1993 – 1st – NPC Mr. California ( Lightweight)
1994 – 2nd – NPC Mr. North American ( Lightweight)
1995 – 2nd – NPC Excalibur ( Middleweight)
1998 – 7th – NPC USA ( Middleweight)
1999 – 1st – Mr. Los Angeles ( Light Heavyweight)
2008 – 2nd – NPC Excalibur ( Masters Middleweight)

 

 

 

 

www.jbtlabs.com

5×5 Strength & Mass Training

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What is 5×5 Strength & Mass Training?

 

The 5×5 training method is performing five sets of five reps per exercise. For example; With the barbell squat, perform two warm-up sets then load the bar with your working weight. Do five sets with the same weight. When you can achieve five reps on all five sets, increase the weight by five pounds.

 

To focus more on strength, take three-minute breaks in between each set. To focus more on size, take ninety-second breaks. It’s good to mix up your routine and incorporate both rest intervals.

There are two approaches you can take when designing your 5×5 program.

1) Perform a split routine where you do upper body one day and lower body the next.

2) Perform a full body workout 2-3 times per week.

It will take some experimenting to determine which option is best for your body. Which ever option you choose, focus on compound exercises such as bench presses, deadlifts, squats, weighted dips, barbell rows, weighted pull-ups, etc…

 

Here’s an example of a full body workout 3 times per week.

 

Monday

Barbell Squats: 5X5

Barbell Bench Press: 5X5

Weighted Pull-Ups: 5X5

Weighted Dips: 5X5

 

Wednesday

Barbell Front Squats: 5X5

Deadlifts: 5X5

Barbell Military Press: 5X5

Barbell Row: 5X5

 

Friday

Leg Press: 5X5

Barbell Incline Bench Press: 5X5

Weighted Chin-Ups: 5X5

Weighted Dips: 5X5

 

Note – This method is not for beginners. You should have months of training behind before starting this type of routine. The intensity and volume are very high and you could overtrain and injure yourself. If you have difficulty recovering between workouts, lighten the weight a little.

 

http://www.jbtlabs.com

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Maximize Upper Body Size And Strength With Dumbbell Pullovers

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One of the greatest upper body exercise is the dumbbell pullover. This exercises hits both anterior and posterior muscles of the upper body. Dumbbell pullovers primarily stretch the chest and lats causing them to grow. They also strengthen several muscles that help stabilize your body through the movement.

Many bodybuilders are split as far as which day to incorporate the dumbbell pullover, chest day or back day ? Since it works the chest, lats, rhomboids, shoulders, triceps and many other muscles, this exercises can be performed on either day. Shoot for 4 sets with the following reps 12-10-8-6. To maximize upper body muscle mass and bring your body to the next level, you want to use heavy weight that you can control with perfect form.

 

www.jbtlabs.com

 

 

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