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Home Page > Sports and Fitness > Bodybuilding > Muscle Building Workouts – Dumbells For Bodybuilding Beginners

Muscle Building Workouts – Dumbells For Bodybuilding Beginners

Posted: Sep 29, 2010 |Comments: 0
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Welcome to the first of a series of articles that take a look at successful muscle building workouts, that will show you exactly how to develop massive muscles through proven bodybuilding routines.

BEGINNER’S PROGRAM
Start of with light dumbells and gradually increase poundage in the respective exercises as your strength and endurance increase. After four weeks on this program, increase the number of sets to three.

Alternate Dumbell Press:
Clean the dumbells to your shoulders and press them alternately overhead in “see-saw” fashion, doing two sets of ten reps. Terrific for the shoulders, arms and upper back muscles.

Hack Squat: With a dumbell held in each hand at your sides, and your heels resting on a block of wood so your torso will remain absolutely erect, squat for two sets of 12-15 reps. Aside from building the legs, especially the tough to fill in area just above the knees, overall growth is promoted.

Pullover on Bench:
This exercise can be done with apair of light dumbells and by loading the plates in the centre of the dumbell bar, thus making it a “swingbell”. Do two sets of 12 reps, doing a set of pullovers immediately after each set of squats. Expansion of the rib box as well as development of the lats and serratus muscles is encouraged.

Dumbell Bench Press:
Since you can work up to some pretty sizable dumbells in this one, getting the bells into pressing position can make this a hard exercise. Hence, it is preferable to have spotters hand them to you. Do two sets of 10 reps and get an awesome pump in your pectorals, shoulders and arms.

One-arm Dumbell Rowing:
Support the upper body by putting either the non exercising arm or the knee on that side of the body on a bench to avoid straining the lower back. This is another “heavy duty” exercise, but do not use a dumbell so weighty that full range of motion is impaired. Also, make sure to isolate the latissimus as much as possible. Do two sets of eight reps.

Triceps Extension:
This is the single-arm version of the “French press” or extension movement. Use good, controlled style. Do not throw up the dumbell for the sake of more weight as this promotes elbow injuries and doesn’t concentrate on the triceps. Two sets of eight reps ought to do it.

Alternate Dumbell Curl:
Curl the dumbells to the shoulders one arm at a time while maintaining control throughout. Two sets of eight reps.

Calf Raise:
Hold a dumbell in either hand and place your toes on a thick block of wood. Rise up on your toes to full extension and lower completely to stretch the calves. Do two sets of 15 reps.

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Mick Hart – Hardcore bodybuilder – EXPERT Muscle Building Program training , author of two anabolic steroid best selling books, steroids and bodybuilding magazine publisher. Steroid Training Advice and Muscle Building Workouts to develop SAFE huge muscles.

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Bodybuilding Training Tips For Beginners

Posted: Jul 01, 2009 |Comments: 0

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Bodybuilding Training Tips For Beginners

By: Dane Fletcher

About the Author

Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

(ArticlesBase SC #1007105)

Article Source: http://www.articlesbase.com/ – Bodybuilding Training Tips For Beginners

There are many novice bodybuilders who have not succeeded in developing and increasing the size of there muscles no matter how hard they try or how long they stay in the gym. If you have not been getting the right results as far as your muscle development is concerned the reason could be because you are failing to target the right muscle groups. No matter how well your training program is, if you do not target the right muscle group you will not succeed in making them grow. The first thing you need to do in order to develop your muscles is to understand where each muscle is located in your body. This will be of great use when it comes to sculpting your body muscles.

This article will describe some of the muscles which exist in your body so that you can use a mirror in order to identify them. I will start by describing two muscles which exist in your neck which include the trapezius and the levator scapulae. The trapezius scapulae lies between the neck nape and the shoulder while the levator scapula runs along the first cervical vertebrae found on the neck. The next sets of muscles we are going to look at are found on your shoulders and are referred to as the deltoid muscles. The deltoid muscles are categorized as anterior deltoids, middle deltoids and posterior deltoids. There are also another set of muscles associated with the delts which are called the cuff muscles. They are found close to the anterior deltoids and extend from the armpits.

We then come to your chest area where we find the biggest set of muscles known as the pectoral muscles. It is of utmost importance that you workout the chest muscles since they determine the amount of upper body strength you are going to have. If you do not have enough upper body strength you will not be able to train for long and also your training intensity will be compromised. Therefore you need to focus on your traps, pecs, and delts in order to increase the strength of your upper body.

When we come to your arms there are two very important muscles which are the triceps and the biceps. This muscles are very important because when properly trained they greatly improve the body physique of a person since they are very conspicuous. The triceps are located on the back side of the arm and extend from the shoulder to the elbow while the biceps are located in the front area of the arm and also extend from the shoulder to the elbow. We then come to the stomach area where we find the abdominal muscles or the six packs as they are commonly referred to. Moving further downwards to the leg area we come across the quadriceps, hamstrings and the calf muscles. it is very important to work out these three muscles because they will enable you to develop lower body strength which is very important for a bodybuilder.

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(ArticlesBase SC #1007105)

Dane Fletcher -
About the Author:

Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

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A Beginner’s Bodybuilders Guide

Tuesday, November 16th, 2010

A Beginner’s Bodybuilders Guide

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A Beginner’s Bodybuilders Guide

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A Beginner’s Bodybuilders Guide

By: CoreyHartley

About the Author

Corey Hartley has been training for quite a few years now. If you are looking for bodybuilding supplements I can recommend www.musclefinesse.com

(ArticlesBase SC #3204097)

Article Source: http://www.articlesbase.com/ – A Beginner’s Bodybuilders Guide

If you have just begun bodybuilding or are intending to, then make sure you follow these points.

Do a lot of research, read articles and join body building forums and gain as much understanding as you can.

It’s worth having a check-up from the doctor prior to starting a physically demanding workout regime.

Complete body workouts are probably the smartest choice when beginning. You can then progress to concentrating on specific muscle groups later. Warming up and stretching is something that really should not be forgotten. It helps you avoid injury and maintain flexibility.

You need to eat balanced and healthy diet. Focus your diet on proteins, carbs, and calories, but take care to not take them excessively. Spread your eating over the day by eating 5 or 6 meals. Eat more food but do it progressively. Taking those extra meals aids bringing in extra calories and nutrients essential for muscle development. Make sure you take in protein in the form of eggs, meat, poultry and milk (you might consider protein supplements). You will get carbohydrates from cereal, rice, potatoes and pasta. Use more milk, eggs, cheese, bananas, whole grains, cereals, pasta, rice and potatoes.

Try to eat more fruit and veg so your body has sufficient levels of vitamins and nutrients.

Also drink lots of water. Avoid sweet fizzy drinks, alcohol and also other sugary drinks. Moreover, get adequate sleep every day and have a healthy lifestyle.

Whenever you eat, give plenty of time for the body to absorb the food. It is best to have at least an hour’s gap before working out. Eat something nutrient dense immediately after exercising.

If you have never visited a gym before have a trainer show you how to use the equipment. They can also get you going with a basic routinetailored for you.

Keep to the workout plan for at least 2 or 3 months as it does take time to see results. You may feel tempted to leave a work out routine too early because about to catch getting big quick enough, but it’s advisable to wait for a while because it might help you in getting there more quickly than if you keep changing and risk overtraining.

Begin with a light weight otherwise you may hurt or injure yourself. Then over time raise the weights.

Doing some cardio also helps. It keeps you fit and that can then help your workouts.

If you’re new to bodybuilding bodybuilding, then it is strongly recommended that you use machines instead of free weights in the beginning. It prevents you from getting injured. Alternatively use an attentive spotting partner.

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CoreyHartley -
About the Author:

Corey Hartley has been training for quite a few years now. If you are looking for bodybuilding supplements I can recommend www.musclefinesse.com

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Corey Hartley has been training for quite a few years now. If you are looking for bodybuilding supplements I can recommend www.musclefinesse.com

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Best Bodybuilding Supplements For Beginners

Monday, November 8th, 2010

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