No-one has a perfectly balanced body with each muscle group complementing the all the others. To earn such a title is evidence of a long and consistent journey through years of good nutrition and great training. Everyone has some dominant body-parts that respond well to training and grow easily while other muscle groups are stubborn requiring an intense and strategically implemented plan of attack to see even small results. We are all so different and today we are talking about Biceps. I have had clients who have never trained before and have walked into the gym with a decent set of guns. For this they can thank their parents. Then I have had other clients who have built magnificent physiques but have had to endure extra torture to bring up lagging Biceps. They can also thank (or curse) their parents for this. This happens with all muscle groups but there is always a way to beat it. Make a plan. Never ever give up…

Plan of Attack

Know the functionality and main movement patterns of the Biceps:

1. Angle of Greatest Stretch - this is the most important one and is often missed during a workout. Big mistake. Arnold knew about it and look what it did for him! The position is where you have your arm behind your body. This is achieved during an Incline DB Curl when you are seated at 45º or lower and perform strict bicep curls keeping the upper arm perpendicular to the floor. In this position the muscle fibers are pulled the maximum distance apart and the biceps is stimulated all the way along from origin to insertion causing maximum muscle fiber damage and therefore growth.

2. Angle of Greatest Contraction - this one is also important but is too often the focus of bicep workouts. The position is when you have your arm in front of your body during an exercise such as a Preacher Curl. At this angle the muscle fibers aren’t fully stretched at the bottom of the movement…

3. Neutral Grip to Pronated Grip (i.e. palm facing in twisting slowly to palm facing up) - the bicep doesn’t just cause elbow flexion (a normal curling action) but also rotates the thumb outwards where a full contraction is achieved. If you add this small, twisting motion during a bicep curl then you are utilizing the full action of the biceps creating maximum stimulation.

4. Neutral Grip (Hammer Grip) - performing curls with the palm facing in emphasizes the brachialus (outside of upper arm), the brachioradialus (the long, thick part of the forearm running from the inner elbow to the base of the thumb) and the long head of the biceps. This will give your arms more thickness and make them more complete.

5. Reverse Grip Back Exercises - bicep mass isn’t created performing concentration curls. It is a direct result of regularly and intensely pounding away at heavy, compound back exercises. Perform Reverse Grip Chin-ups, Reverse Grip Lat Pulldowns, Reverse Grip Barbell Rows and your arms will grow at a far greater rate than if you were to rely on specific bicep work alone. It allows your biceps with help from your back muscles to lift a mountain of weight safely.

6. Shoulder Flexion - one of the first things that you are taught when training biceps is to keep your elbows locked against the side of your body. This is to minimize the involvement of the anterior and lateral deltoid (front and side of the shoulder) so that the biceps is fully isolated and fatigued. Most of the time this is a good idea but when you are performing a heavy mass building exercise such as Standing Barbell Curl or Standing Alternate Dumbbell Curl a little elbow movement backwards and forwards can be beneficial. A little known fact is that the bicep assists in shoulder flexion so raising the elbow during a curl not only allows you to deliver more power it also facilitates a more complete contraction.

The Rules

Creating a great Bicep workout plan:

• Train arms only once per week - they are involved in all of your upper body and some of your lower body exercises and need time to rest and grow.

• Perform repetitions of 6 to 15 - biceps (and triceps) respond well to a broad range of reps with high intensity and good technique.

• Perform 2 super intense work sets per exercise - this will allow you to focus your intensity and achieve greater exercise variety hitting the biceps from all angles.

• Choose 4 to 6 exercises - it sounds like a lot but remember that (after warming up) you are only performing 2 sets per exercise.

• Superset biceps and triceps together set for set - this is the best way to train arms. While one is working and fatiguing the other is recovering. You can lift heavy for the entire workout and get extreme muscle pumps.

• Use a mix of Dumbbells, Barbells and Cables.

• Always employ safe, strict, controlled, intense technique. The Workout

45º Incline DB Curl 1 x 20, 1 x 15, 2 x 10
+
45º Incline BB Extension 1 x 20, 1 x 15, 2 x 10

Standing EZ BB Curl 2 x 8
+
Close Grip Bench Press 2 x 8

Standing Alternate DB Curl 2 x 8 each side
+
Seated Overhead DB Extension 2 x 10

Cable Preacher Curl 2 x 15
+
Rope Pushdowns 2 x 15

Kneeling DB Hammer Curl 2 x 10
+
Weighted Bench Dips 2 x 15

You will not find a more effective or more complete Bicep workout than this. All bases are covered. To learn the proper technique for all these great exercises please visit the Video section of my online Weight Training and Bodybuilding website www.GlobalWeightTraining.com. Thank you for your time and attention. Train hard and watch your arms grow.

Joey Sheather is the head trainer at Global Weight Training, which provides step-by-step instructions on how to get into shape in the shortest possible time. For more information, visit Personal Trainer.

Big arms are like a stamp of manliness. Apparently girls love abs and so all the guys worry about getting a six pack; peruse any fitness or training forum and you’re bound to find hundreds of skinny wimplings asking how to get ‘ripped abs’ to impress the babes. The experienced know however that it is the arms that are the mark of a true Iron Warrior. A skinny kid can rip his stomach to shreds all he likes, but if he ever crosses a burly 22” behemoth he’s going to be in trouble regardless of how many sit ups he does every night. To get big arms a bodybuilder needs to the triceps the same or more attention than the biceps. A common mistake is to do hundreds of curls and pull ups and neglect the triceps. In reality the tricep should make up two thirds of the size of the arm and so it’s deadly important that you spend at least as long training them. Another bonus of the tricep is that it’s visible when your arm is straight or extended meaning you don’t have to point to the beach in order to show off your hard work.

It’s also crucial that you work muscles around the bicep and tricep; those being the deltoids, the forearms and the lats. Training these will enable you to pile on more weights than you would otherwise.

As you’re going for size you’ll want to train each muscle group hard once a week, leave yourself a lot of time to recover in between and eat a hell of a lot of protein. Add one of the workouts provided to your current weekly routine and increase the amount of protein in your diet and you can expect to add an inch to your arm over the space of a month or two. I have gone to the trouble of providing separate programmes for the beginner and the experienced. Note that neither of these is intended to replace your current routine but should be integrated instead - you still need to target your pecs, your back, legs etc on other days. Try to keep a fairly big gap between day 1 and day 2.

Remember aswell that if you’re training for strength and size you need to have high weights and low reps. About 5-8 reps performed to failure is recommended.

Note: If you don’t know some of the terms or exercise names then check them out in the index (retard).

Beginner’s Arm Programme (< 14”)

Day 1
Pull Ups - 10 x 3
Kneeling Curls - To failure x 3
Isolation Curls - To failure x 3
Bent Over Rows - To failure x 3
Lat Pull Downs - To failure x 3

Day 2
Tricep Kick Backs - To failure x 3
Cable Tricep Extensions - To failure sets x 3
Tricep Dips - To failure x 3
Upward Rows - To failure x 3

Advanced Arm Programme (15” >)

Day 1
Cable Curls - Drop sets x 3
Reverse Grip Dumbbell Curls - To failure + forced reps x 5
Pull Ups - To failure x 3
Preacher Curls - To failure with negatives x 3
Lat Pull Downs - To failure x 3
Bent Over Rows - To failure x 3

Day 2
Cable Tricep Extensions - Drop sets x 3
Tricep Kick Backs - To failure x 3
Weighted Tricep Dips - To failure x 3
Pullovers - To failure x 3
Upward Rows - To failure x 3
Shoulder Presses - To failure x 3

The-Biomatrix.NET - tonnes of training articles for bodybuilders, martial artists, powerlifters, traceurs and anyone who wants to be fitter and healthier.

There’s no doubt that a guy reading this who uses AAS, and one who does not, are going to get different results from any mass-building program. Everyone should start off by saying this, but maybe some assume it goes without saying. However, on the other hand, the good news is, we really believe that someone natural can still add 10-15 pounds to his bench using this exact program, provided that he eats appropriate calories, gets appropriate rest, and uses supplements to his advantage, such as creatine, glutamine, and others that enhance one’s recovery and/or strength. Really, it’s technique, discipline and pushing oneself beyond a certain point. So, to sum up, if the AAS user is a lazy bugger, and the natural dude is motivated to succeed - no matter what - we think even the natural dude can surpass the lazy bugger. ‘Nuff said.

A Little About the Rationale Behind the Program

Anything that promises strength gains does so because it fits a particular profile. Remember this profile and you won’t have to read all of these articles all the time, because there are only so many effective combinations in this life. And this one is simply this:

Low Rep - Low Volume - High-Intensity

Okay, so the first two are probably fairly obvious, but how can one encapsulate the concept of “high intensity”? Not quite as simple or obvious, since it’s one of those concepts that a lot of people don’t understand. It isn’t just a mean look on one’s face prior to or during a set, it’s a set of factors that create a practical concept. Many things can constitute high intensity during training, depending upon what it is you’re doing - cardio or weight training. Generally, high intensity is maximum weight, manipulation or use of rest times as intensity, set type or pagination, number of sets or types of exercises combined, and most often forgotten… lack of cheating!

In this case, exercises ought to be basic and compound. Because we’re talking about bench press, we’re going to be using it mostly, but we’ll also add some ancillary exercises to ensure that the bench becomes stronger.

Form should be simple: No bouncing the bar off your chest or cheating the weights up, controlling the bar to just hover at its lowest point just an inch above the nipple area, a full grip rather than a false grip, a slightly wider than shoulder width and a sharp, heavy exhale as you drive the weight upward.

But first things first….

You need to determine your overall rep max with a particular weight. That’s crucial because you’ll be maxing weight out for intensity and strength and this is a meaningful measurement. So to arrive at it, you’ll need to do a few tests first:

2 x 12 with a weight you suspect is your heaviest you can do for :

2 sets of 12 w/ a 2 minute rest in between sets

1 x 8 with a weight you think you can do for:

10 reps w/ a 3 minute rest in between

1 x 4 with a weight you think you can do for:

6 reps w/ a 3 minute rest

Now, try your rep max for 1 with the single heaviest weight and take a 3 minute rest

Repeat by trying again 1 x 1 adjusting until you find it.

Rest 3 days after you do this exercise, then begin the following routine for 4 weeks:

4 WEEK ROUTINE

Bench Press

1 x 8 (weight _90% max_ );

1 x 6 (weight _85% max_ );

1 x 4 (weight _70% max_ );

1 x 8 (weight _50% max_)

Bench instructions: Pause at your chest for a few seconds, controlling the weight at the bottom end for added strength. Have a partner do a few negative reps with you on some of these. You can also use band tension to increase “explosivity” if you have them.

Incline Dumbbell Press (smith or regular bar station)

2 x 8 (weight _85% max_);

2 x 4 (weight _75% max_);

1 x ** (weight _85% max);

1 x 8 (weight _60% max_)

Dumbbell Flyes (Flat)

2 x 5 (weight _85% max_);

2 x 3 (weight _85% max_);

1 x 1 (weight _90% max_);

3 x 8 (weight _75% max_)

French Press - Skull Crushers

1 x ** (weight _75% max_);

2 x 8 (weight _65% max_);

2 x 5 (weight _80% max_)

(Do your regular triceps routine on its designated day if you can, with some drop-set dips added in)

** means to failure in that set

Take 3-4 days in between this workout - Don’t let us stop you from doing more of your max toward the end sets of your various movements. Push yourself, though not into injury. Rest times vary depending upon fatigue, but try to keep rest times to 2-3 minutes, tops!

Stretching: Do a series of stretches after this routine. It’s going to hurt and you’ll want to just stop the madness and pain from the extreme pump you have. You can start off by doing some light sets of flat bench flyes or incline dumbbell flyes. We’re talking 20 pounds or so in each hand. Hang from a chin bar too. All of this will help the lactic acid clear out, and soreness will be less. Taking glutamine will also help.

Supplementation: Creatine and Glutamine!! You decide the amounts, but really try to coordinate the first 3 weeks with a creatine load. Always finish off with a carb/ protein shake with 3-4 grams of glutamine.

A final word…

Remember, you can modify this, based on how you feel from day to day. Stick with the basics of the program, but if you are feeling more fatigued and you decide to go ahead with your workout instead of taking another day off, increase rest times slightly, tweak set or rep numbers, but keep it intense and have your partner add in more negatives or do some drop sets instead and end a little early. If you have to cut out something, make it French Press/ Skull crushers. The first 3 are truly important. But if you have to choose, definitely do the first three first.

Learn from your progress and mistakes and attack that bench like you’re a cannibalistic beast!

Dane Fletcher is THE Training Authority – sure, he’s got all the industry recognized “certs”… but here is one chap you won’t see hanging that s**t on his den wall. Dane is more comfortable in the dirtiest hole in the wall gym, than your local polished “Fitness Corral”. Originally from London, he has trained in gyms all over the world and has picked up knowledge all along the way from some of the industry’s most recognized personas. Dane writes exclusively for GetAnabolics.com, a leading provider of Bodybuilding Supplements and alternatives to Steroids For more information, please visit http://www.getanabolics.com

Dane writes exclusively for GetAnabolics.com, a leading provider of Bodybuilding Supplements and alternatives to Steroids. Please visit GetAnabolics.com for more info.

Biceps… everyone loves big biceps!

Whether they are looking at them, or own them, or feel them, they love them. Biceps are associated with strength and prowess as are wide muscular shoulders. Very primordial indeed as the cornerstone of masculinity, it is usually the first thing noticed in a short sleeve shirt.

So, how does one develop a big set of biceps? Or, more importantly, once they begin to grow, how do you keep them growing? Do you just add more sets of eight or do you raise the reps to twelve or maybe twenty to shock them into growth? It is shocking to see that many do just that!

AN INTENSE MUSCULAR CONTRACTION

Muscle growth is a reaction to a stress, like going out into the hot August sun. When you go out into the hot August sun, your body experiences it as a stress. Due to the intense sunlight, your skin begins to compensate, and then overcompensate, to lay down a means of protection for the next time you are exposed. The pigment in your skin becomes darker, you get a tan!

If you went out on a cloudy day in October for five hours, you would not get a tan as you would, being exposed to direct sunlight in August. The reason is because there is no stimulus… even if you put a whole bottle of suntan lotion on! By the way, I equate just that to bodybuilders who are in the gym doing four sets of eight or a predetermined number of reps, stopping short of the last almost impossible rep that turns on the growth mechanism.

How long and often do you think you would have to go out into the hot August sun to get darker? If you stayed out for three hours rather than two, you would possibly burn. If you went out again the next day you would probably blister and if you continued you would end up in the hospital. The reason is that the body would not have the time to compensate and then overcompensate for the intense rays of the sun. The volume and frequency is just too much.

Muscle requires an intense contraction in order to grow. As one grows stronger, the contraction must be more intense.

The question…how many intense contractions does a muscle need to stimulate growth?

The answer…one good one! Why one? As with the affect of the hot August sun, the body has a limited tolerance to exercise volume and a limited resource to compensate for that stress. Volume is not the answer, intensity is!

CLIMBING THE LADDER OF INTENSITY

As your biceps grow larger, it is not sets that you must add or reps but a more intense contraction. You can train hard or long, but you can’t do both!

For example, if you have been doing a set of Nautilus Curls to failure or maybe Barbell Curls and you hit an impasse where your strength and/or size gains have ceased, what should you do? Well we all know that the most important rep of any set is the last rep because it is the one that turns on the growth mechanism. Every rep previous to that is nothing more than a warm-up. What is needed is a reason to grow bigger and stronger. What is needed is a leap in intensity.

CONTRACTIONS ONLY AND NEGATIVES

This works wonderfully and best if done on a Nautilus or Hammer Curl machine. If you have a training partner, you can have him assist and use both arms simultaneously or if you don’t do it in Omni fashion (one arm at a time) and use your other arm to assist.

Use a weight heavier than what you could normally curl, usually thirty percent or so. Have your training partner assist you into the contracted position where your biceps are fully contracted. Be careful that your elbows are aligned with the axis of the machine. Hold the weight for seven to ten seconds (as a guide), to a point where you no longer are able to hold the weight, at which point you will do an extremely slow negative all the way to the bottom of the movement. You will find as I did in my phone clients that after a couple of workouts when they go back to doing a set of reps to failure, they will be stronger. Only one set necessary!

PARTIAL REPS

This is one of my favorites and it was Mike Mentzer that turned me on to this. He and Ray used to do this one with over two hundred pounds!

This technique is best done with a ninety degree preacher curl bench and a barbell. Your rep range should be about six full reps to failure, but don’t stop at six if it is not failure. Once you reach the point where you can not do another rep, have your training partner assist you with the next. At that point, your training partner will be holding his hands under the bar, as a safety net, while you lower it slowly. There will be a point where you feel you will not be able to return and your partner at that point will give you just enough assistance until you begin to move and complete the rep on your own. You two must be in synch with this! Now this point is usually less than half way down. Your partner will just get you moving again as you contract as hard as you can until you are finishing the partial end of the movement your own. Your partner can hold his hands at that same point as you lower the bar into his hands and he assists you until you get it moving again, sort of catching it for you. Do as many partial reps as safely possible, usually about four are enough but you will know. Move the bar slowly and strictly. One set is enough!

PREEXHAUSTION

This is another that can be done also by those who do not have access to Nautilus or Hammer Strength machines or to raise the intensity temporarily of your biceps workout.

Superset one set of barbell curls to failure with a close grip, hands facing you (like a chin up) lat pull-down using only a contraction and negative. After finishing your barbell curls to failure, go immediately to a lat pull-down machine where you have your training partner pull down the bar to your upper chest and you hold it in the contracted position for seven to ten seconds until you can not hold it any longer, at which point you continue with a slow negative. Your lats will be fairly fresh but you biceps after your curl will be wasted allowing the lats to push your biceps driving the intensity of contraction higher.

(Authors Note: I suggest if you are doing a bicep movement after back, and are doing a pull-down for back, you drop the pull-down for back on that day and do just the hold for the biceps.)

BE CAREFUL WITH TECHNIQUES

Be careful to not overuse these techniques. Use them for a couple or three workouts and then go back to training to failure. The leap in intensity is great. Always manage your volume and frequency as you get bigger and stronger.

ABBREVIATED ROUTINES

If you are doing an abbreviated routine in which you are not doing direct bicep work, you can incorporate some of these techniques such as contractions and negatives… and partials. However, do not get stuck using any technique for a long period of time or every workout as they can lead to overtraining very quickly if not managed properly.

Bill Sahli is a 35 year veteran X Competitive Bodybuilder, HIT Trainer, Author and Life Coach.

Bill is author of the E-book “R U Serious ®?- High Intensity Bodybuilding and the Audio Teleseminar - High Intensity Mindset found at ” http://www.ruserious.info

He is available for personal instruction on a limited basis. He has trained bodybuilders, athletes, professions, the handicapped & both men and women. His amazing techniques save hours in the gym, with most clients training 15-30 minutes within a week, allowing them to reach their goals in record time. You can reach Bill at rruserious@gmail.com

For most guys, the biceps are the undisputed king of muscle! But what good is a king without a crown? If you want GUNS that get respect at the beach and on the street, you’ve got to crown them with cannon ball deltoid development! For big, muscular shoulders that’ll produce personal pride and physical power, keep reading because I’ve got the 10 best beginning exercises for you right here.

1. Seated Front Military Press

Your shoulders consist mainly of 2 muscle groups, the trapezius and the deltoids. The trapezius or “traps” are the two large triangular shaped muscles that run across each shoulder from the back of your neck. Your deltoids or “delts” are the thick, triangular shaped muscles that cover your shoulder joints at the top of each arm. The deltoids consist of 3 sections known as the anterior, medial and posterior heads. For balanced deltoid development, you must train each section equally.

The front military press is a great starter exercise for building the anterior or front section of your delts. You can perform this exercise from a standing or seated position. For beginners, I recommend the seated position, preferably in a chair that has low back support to prevent arching or hyperextension of your spine. With proper technique, this basic military press will add thickness and power to the front of your shoulders. As you advance in your training, you should eventually graduate from this exercise to the dumbbell shoulder press.

2. Barbell Front Raises

This exercise is great for building shape and endurance in your anterior delts. Since barbell front raises put tremendous resistance on the front of your shoulders, you should not attempt to do this exercise with heavy weight. Moderate poundage with strict technique (i.e., no bouncing or jerking the weight with your body) is sufficient to add strength and shape to your anterior delts. For variety, you can also do this exercise with a straight bar attachment to a low cable apparatus.

Whether you use a barbell or low cable machine, you must stand with your arms straight as you raise the bar forward from the front of your thighs to a position parallel to the floor at about shoulder height. To put secondary resistance on your rear delts and traps, raise the bar slightly above shoulder height. It won’t take long to feel the burn from this exercise, but the payoff in deltoid development is well worth it.

3. Seated Reverse Dumbbell Press

The reverse dumbbell press, aka the “Arnold Press” is another terrific shoulder builder for your anterior delts. When done properly, this exercise also puts concentrated resistance on the upper portion of your traps. You can do the reverse dumbbell press with both arms pressing the weights simultaneously or by alternating each arm. In either event, I suggest that you do this exercise in a seated position with good back support to avoid injury.

To do this exercise, hold 2 dumbbells at shoulder height with your palms facing you. Keep your back straight and don’t bounce or jerk your body as you slowly press the dumbbells overhead. As you press the weight upward, rotate your wrists so that your hands face forward at the top of each lift. Return the dumbbells to the starting position as you lower them after each rep. If you’ve never done this exercise before, start with weight that you can easily balance and control and progress to heavier poundage when you’ve mastered your training technique. Take my word, the results will be awesome!

4. Dumbbell Front Raises

Like barbell front raises, the dumbbell version of this exercise puts extreme resistance on the front of your shoulders. In addition to building the anterior deltoids, front dumbbell raises put secondary but significant stress on the medial deltoid head. The mechanics of this exercise are basically the same as with barbell front raises. You must stand with your arms straight as you raise the dumbbells forward from the front of your thighs to a position parallel to the floor at about shoulder height. Again, due to the extreme level of training resistance that front raises produce, you should not attempt to do this exercise with heavy weight. Moderate poundage with strict form will give you great results.

5. Behind-The-Neck-Military Press

The “behind-the-neck” or rear military press is a solid mass builder for the medial deltoid or middle shoulder area. Like the front military press, you can perform this exercise from a standing or seated position. Again, I recommend that you do your military presses in a chair with lower back support to avoid arching or hyperextension of your spine. The seated position also helps to stabilize your torso so you won’t jerk the weight upward and cheat on technique. As with all overhead lifting, go slow, master your training technique and the rear military press will add mass, power and symmetry to the middle portion of your shoulders.

6. Dumbbell Lateral Raises

Nothing beats dumbbell lateral raises for targeting the medial head of your delts. And this is another shoulder exercise that provides great results without using excessively heavy weight. With your arms at your sides, grasp a dumbbell in each hand. Slowly raise your arms outward and upward until the dumbbells reach shoulder height in a position that parallels the floor. Return to the starting position. To work the medial delts from every possible angle, vary your workouts by doing some sets with your hands at your sides, some sets with your hands slightly in front of your thighs, and some sets with your hands behind your hips. This exercise is great for adding the shoulder girth necessary to beef up your V taper.

7. Single Arm Cable Lateral Raises

This exercise is a good substitute for dumbbell lateral raises for variety or when dumbbells may not be available to you. Except for the fact that you alternately train each shoulder, the mechanics of this exercise are basically the same as with the dumbbell version. With your arm at your side, simply grasp a low cable handle and slowly raise your arm outward and upward until the handle reaches shoulder height in a position that parallels the floor. Return to the starting position. For maximum effectiveness, you should vary your workouts by starting some sets with your hand at your side, some sets with your hand in front of your thighs, and some sets with your hand behind your hips.

8. Seated Two-Armed Dumbbell Rows

Unless you focus on training your rear delts, it’s easy to forget about them and end up with unbalanced shoulder development. This happened to me years ago when I was still more or less in my infancy when it came to serious bodybuilding. At the time I was living and training in Montreal at “Winston’s Gym,” a bodybuilding powerhouse then owned by Canadian bodybuilding great, Winston Roberts. So one day I asked Winston what I should do to build mass into my rear delts.

Without hesitation he told me to sit on the edge of a flat bench, grab a dumbbell in each hand, lean forward to about 45 degrees and pull the dumbbells toward my torso as though to touch my elbows behind my back. Wow, did this work! My rear delts responded almost immediately to this new workout, and the “Seated Two-Armed Dumbbell Row” was born! To make sure that you fully develop each section of your deltoids, you’ve got to include this rear delt builder in your shoulder workouts.

9. Bent-Over Lateral Raises

This exercise also isolates the posterior deltoid area for full, symmetrical shoulder development. Stand with your feet about shoulder width apart and your knees slightly bent. Bend forward at the waist but keep your back straight and your head facing forward. Grasp a dumbbell in each hand with your elbows bent slightly and raise your arms outward and upward until the weight reaches shoulder height. Return to the starting position. For variety or if dumbbells aren’t available, you can also do this exercise with a low cable machine.

10. Upright Rows

Finally, one of my all time favorite shoulder shapers, the upright row builds the entire deltoid area and I love the secondary biceps pump I get whenever I do this exercise. Just grab a barbell with an overhand and slightly wider than shoulder width grip. If you’re using a cambered or EZ Curl Bar, use the wide grip hand position. Raise your arms and pull the bar upward until it nearly touches your chin. To put more resistance on your traps, try pulling your elbows up a little beyond shoulder height as you complete each rep. Return to the starting position. I’m continually amazed at how seldom I see anyone doing this exercise. But you’ve got to do upright rows if you’re serious about building big, muscular shoulders.

Well, that’s it - my Top 10 list of shoulder-building exercises for beginning bodybuilders. Try them, have fun with them, and make sure that you use safe amounts of weight and proper training technique with every exercise.

Mark G. Winston, “The Master Gunslinger,” is author of the ground-breaking training manual, “GO For Your GUNS - 7 Simple Secrets to AWESOME ARMS.” He has also created GOforyourGUNS.com, a bodybuilding and fitness website dedicated entirely to helping you build big, muscular arms. Mark’s forthcoming book will be jammed with workouts and training techniques to help you build the big, muscular arms that you deserve! To learn about the GO For Your GUNS bodybuilding system and get free arm training tips that really work, visit http://www.GOforyourGUNS.com

I’ve learned that when seeking bodybuilding advice, I always gain the most from someone who’s actually accomplished whatever it is that I’m trying to do. Any armchair guru can read a book and “talk the talk,” but experience counts and I always get the best advice from a teacher who’s “walked the walk.” When it comes to building massive arms naturally, I’ve done it - and that means that I’m sharing knowledge with you based on years of personal experience that produced my 20-inch GUNS.

How I Did It

When I first started training my arms, I used 4-week periodization mesocycles in which I changed my arm training workouts about once per month. At the end of each cycle, I would take about 7-10 days off from specifically training my arms with weights so that they could rest during a period which is commonly referred to as “active recovery.”

During this active recovery phase, I’d do bodyweight training like triceps pushups, chin ups and other calisthenics that kept my arms active but didn’t require them to work as hard as they do during weight training. After the active recovery period, I’d return to the weights with a completely different arm workout for another 4-week mesocycle followed by an active recovery period. Here’s a short list of the foundational exercises I used in the early stages of my arm building efforts.

1. EZ Bar Preacher Curls

The preacher bench is a terrific training tool as it forces the biceps to work in relative isolation from the back and shoulders. Preacher curls require strict technique that forces your biceps to provide the leverage needed to lift the weight. The EZ Bar offers both narrow-grip and wide-grip hand positions. Using the narrow-grip position puts primary stress on the outer portion or long head of the biceps. Curling the EZ Bar with a wide grip emphasizes power needed from the inner portion or short head of the biceps. To build balanced muscularity in my biceps, I’ve been careful to use both the narrow and wide grip when doing this exercise.

2. Preacher Curls

Many competitive bodybuilders use this exercise exclusively as a “shaper” during pre-contest training. For me, the dumbbell preacher curl worked as a tremendous mass builder when used in a pyramid cycle. In fact, I used this exercise as a high intensity training movement to simultaneously add size and shape to my biceps. This exercise really helped me to make the mind-body connection so essential to arm-building success.

3. Seated Alternating Dumbbell Curls

This exercise is one of the best biceps builders ever as long as you sit on a bench that has a back rest to prevent torso movement. Too many people do this exercise either standing or sitting on a bench without back support. In order to make sure that your biceps get the most work from this movement you must stabilize your torso so as to prevent any jerking motion. Also, remember to supinate your hands throughout each repetition to stimulate maximum growth for your biceps.

4. EZ Bar Triceps Extensions

This exercise, also known as “Skull crushers” is great for building thick, dense triceps. For maximum growth, I kept my upper arms in a position perpendicular (90 degrees) to the exercise bench throughout each repetition. This position can sometimes cause elbow strain or discomfort that I avoided by moving my arms slightly forward to lower the resistance angle and reduce stress on my elbows. Making this minor adjustment as needed didn’t impede the effectiveness of this exercise, and I still use it as a triceps builder.

5. Seated Triceps Dips

Seated triceps dips are another terrific triceps builder, yet I can count on one hand the number of times I’ve seen anyone doing them in the gym. Maybe people ignore them because, like triceps pushups, they look too simple to do any good. Well, the proof, as they say, is in the pudding, and seated triceps dips certainly added power and density to my triceps. When I was a beginner, this exercise was very effective with my bodyweight alone. But as my training and strength progressed, I added weight by doing these dips with 1 or 2 barbell plates on my lap. The result? T-shirt bustin’ GUNS, baby!

6. Single-Arm Triceps Extensions

Though it’s possible to build mass with this exercise, the over-head arm position prevented me from using sufficient weight to generate the type of power and mass-building potential available from Skull crushers and seated dips. So I used this exercise primarily as a shaping movement. You should experiment with it in a manner that gives you the best results. Again, I don’t recommend using heavy weight with this movement because of the risk of shoulder injury. Consistent use of light-to-moderate weight provided great results for me from this triceps shaper.

For workout variety, I initially changed my workouts by simply doing different exercises for my arms in each successive mesocycle. Simply changing my workouts every 4 weeks with these exercises worked well for the first few months. But I soon learned that my mind and body adapted very quickly to any arm training workout and I needed more variety in order to see gains in my arm development.

I then shortened my training periods to 1-2 week microcycles and made other periodic changes to my arm workouts that included creating my own exercise movements and training system [e.g., my signature Piston Curls, Winston Hammer Curls and Machine Gun Curls]. I also developed hundreds of workouts specifically designed to continuously shock and stimulate my arms for constant growth. With this approach, I ultimately built the CANNONS that now burst from my shirtsleeves!

But can you do this? Well, if you’ve read my other articles on building big, muscular arms, you already know my answer to this question - of course you can! And don’t use “bad genetics” as an easy excuse to give up before you even get started. Experiment with different workouts, find a system that works for your body type, and just keep pumping those GUNS. Make sure that you use proper training technique and stay mentally focused on success. You must also commit yourself to constantly learning and looking for new workouts that challenge your arms to grow. If I could do it - you can too!

Mark G. Winston, “The Master Gunslinger,” is author of the ground-breaking training manual, “GO For Your GUNS - 7 Simple Secrets to AWESOME ARMS.” He has also created GOforyourGUNS.com, a bodybuilding and fitness website dedicated entirely to helping you build big, muscular arms. Mark’s forthcoming book will be jammed with workouts and training techniques to help you build the big, muscular arms that you deserve! To learn about the GO For Your GUNS bodybuilding system and get free arm training tips that really work, visit http://www.GOforyourGUNS.com

Mass Building Training Principles For Hardgainers

There are many mass building training principles that hardgainers need to follow in order to get results from their bodybuilding training routines. Because of the hardgainer’s fast metabolic rate, not all bodybuilding routines are suitable for this type.

Hardgainers’ Training Principles

• Sessions should be short: 60 minutes maximum. The maximum amount of time a weight training session should last is 60 minutes. After 60 minutes the levels of muscle building hormones like growth hormone and testosterone begin to drop. In addition, the stored carbohydrates in your muscle cells and liver, glycogen, which is the fuel that your muscles use to contract, is depleted. If you weight train more than 60 minutes you will actually be wasting your time since you will no longer have the hormones or the fuel necessary to produce muscle growth. Continue to train past 60 minutes and you will get impaired recovery which leads to overtraining, a condition where your body does not recover from its weight training sessions. This leads to loss of strength and muscle mass.

• The rest between sets should be kept to a minimum; 90 seconds or less. Keeping your rest time in between sets and exercises to a minimum not only allows you to perform a prodigious amount of work within the 60-minute weight training window, but it also helps improve your cardiovascular system and most importantly maximizes the output of growth hormone; a powerful fat burning/muscle building hormone. Also, this rest interval promotes a muscle voluminizing effect in which water goes inside the muscle cells (not outside) and makes the muscles look more firm and toned. Do not confuse this with water retention outside of the muscle cells, which is what makes us look puffy and fat.
• Weight Training Exercise should not be performed for more than two days in a row. This is something that is very important for hardgainers. While most endomorphs can recover from a six-day per week training split, most hardgainers have a difficulty recovering from more than four sessions per week. The reason for this is because their nervous system gets very taxed after two days of high intensity weight training, so continuing to train past two days will lead to a depressed nervous system; something that in turn will prevent the body from being able to recruit the maximum amount of muscle fibers in order to perform a lift. In addition, with a constantly depressed nervous system, strength gains not only become impossible to come by, but also to keep; so as a result you could see your strength diminishing.
• Sets of each exercise should consist of a range of 6-15 repetitions. There are many reasons for this. First and foremost, it has been shown that it is within this range that growth hormone output is maximized. As we already know, this is a good thing since this hormone does exactly what we are looking for (it increases muscle and decreases body fat). In addition, since you are performing so many repetitions, you get a great pump (blood rushing into the muscle) that provides nutrients to nourish muscle cells and helps them recover and rebuild faster. Finally, performing 6-15 repetitions reduces the possibility of injury dramatically since you will need to use a weight that you can control in order to perform the prescribed amount of reps. (Note: This rule does not apply to the calves and abdominals as these muscles usually respond better to higher repetition ranges, in the order of 13-15 reps).
• Training must be progressive. Progression means one more repetition than the last time the exercise was performed or a little bit more weight if you are able to do more than 15 repetitions for a particular exercise. It is important to understand that you will not be able to increase weight or the number of repetitions every session. However, progression comes in many forms; like performing more work within the 60-minute period. The overall goal of a training routine is to ensure progression over a period of time to bring about continuous improvements in muscle tone and definition.
• Training must be varied. This principle is vital to ensure continuous gains in strength and muscle tone as well as to prevent boredom. Variation does not necessarily mean changing all of the exercises in your program. Variation can occur in the form of using different techniques to stimulate the muscle, changing repetition and set parameters, and even changing the rest in between sets and something as simple as changing the width of your grip placement on the bar to help isolate specific muscles. As you will soon see, in this program you will alternate between three-week periods of high volume work with three-week periods of higher intensity (heavier weights) work. In this manner, the body is stressed in a manner that allows for maximum growth stimulus. If you were to perform the same lifting routine day in and day out, the result would be staleness as a routine only works for as long as it takes the body to get used to (adapt) it.

• The form in which you perform an exercise should be impeccable. This is one of those things that most lifters, especially male lifters, have a problem with. By letting the ego take control, many lifters concentrate on ever increasing the weight without regards to exercise form. Not only can this practice seriously injure the muscle group being worked on, requiring surgery as a result in certain instances, but also it prevents the proper stimulation of the muscle group being worked. The reason for this is that when doing less than perfect form, other muscles come into play, taking away as a result some of the load from the muscle that you are supposed to be targeting. This practice will slow down growth and get you injured so please pay attention to exercise form.
• Aerobic exercise and outside activities should be minimized. I am not anti-aerobics by any means. I love to perform aerobics by walking, riding a bike and other suitable activities in order to keep the cardiovascular system in good shape. However, what I am saying is that in order for the hardgainer to maximize results in muscle mass, aerobic activity and other outside activities such as sports like basketball or soccer, which involve a high degree of activity, need to be minimized. The reason for this is again nervous system recovery and also the fact that the hardgainer has a super fast metabolism. By performing too much caloric burning activities you will make it harder on yourself to gain muscle as you will need more calories than what is recommended in this book in order to cover your energy needs and those require by muscle growth. In this book, we will limit cardiovascular activity to a couple of times per week from 15 minutes to no more than 25.
• Training must consist primarily of free weight basic exercises. Only free weight basic exercises provide the fast results you are looking for because they recruit the most muscle while you are performing them. Besides, the body is designed to be in a three dimensional universe. Whenever you use a machine you limit your body to a two-dimensional universe and consequently you limit the amount of muscle fibers that are going to do work. Not all machines are bad however. Some definitely have a place in our weight-training program because they allow us to isolate the muscle in a way that no free weights would allow us to do. However, our program should be mostly based on barbell, dumbbell and exercises where the body moves through space such as the dip, the pull-up and the squat. In the sections below, we will cover in more detail which exercises are the best for muscle gains and the reasons behind it.

Hardgainers’ Sample Mass Building Training Routine

Monday: Chest/Back/Biceps/Triceps/Upper Abs

Superset #1:
Incline Dumbbell Press (adjust bench to an angle of 25 degrees) 3 sets of 8-10 reps (No Rest)
Close Grip Pull-up to Front (palms facing forward) 3 sets of 8-10 reps (1 min rest)

Notes: If you cannot perform the pull-up, then try to have your partner help you up or use a weight assist machine. Otherwise, substitute with Pull-downs.

Superset #2:
Flat Dumbbell Bench Press 3 sets of 10-12 reps (No Rest)
Neutral Grip Pull-ups 3 sets of 10-12 reps (1 min rest)

Notes: If you cannot perform the pull-up, then try to have your partner help you up or use a weight assist machine.

Otherwise, substitute with Pull-downs.

Superset #3:
Dumbbell Hammer Curls 3 sets of 8-10 reps (No Rest)
Overhead Triceps Extensions 3 sets of 8-10 reps (1 min rest)

Superset #4:
Dumbbell Preacher Curls 3 sets of 10-12 reps (No Rest)
Triceps Pushdowns 3 sets of 10-12 reps (1 min rest)

Crunches 3 sets of 15-20 reps (1 min rest)
Tuesday: Thighs/Hamstrings/Delts/Calves/Lower Abs

Superset #1:
Wide Stance Squats 3 sets of 8-10 reps (No Rest)
Dumbbell Stiff Legged Deadlifts 3 sets of 8-10 reps (1 min rest)

Notes: If you suffer from lower back problems substitute the wide stance squat for a wide stance leg press (press with toes since you are working the quads).

Superset #2:
Leg Extensions 3 sets of 10-12 reps (No Rest)
Lying Leg Curls 3 sets of 10-12 reps (1 min rest)

Superset #3:
Lateral Raises 3 sets of 8-10 reps (No Rest)
Standing Calf Raises 3 sets of 8-10 reps (1 min rest)

Superset #4:
Bent Over Lateral Raises Curls 3 sets of 10-12 reps (No Rest)
Seated Calf Raises 3 sets of 10-12 reps (1 min rest)

Hanging Leg Raises 3 sets of 15-20 reps (1 min rest)
Thursday: Chest/Back/Biceps/Triceps

Modified Compound Superset #1:
Incline Bench Press 3 sets of 8, 6, 4 reps (90 second rest)
Close Grip Chins with reverse grip 3 sets of 8, 6, 4 reps (90 second rest)

Notes: If you cannot perform the pull-up, then try to have your partner help you up or use a weight assist machine. Otherwise, substitute with Pull-downs.

Modified Compound Superset #2:
Chest Dips 3 sets of 8, 6, 4 reps (90 second rest)
Wide Grip Pull-ups to front 3 sets of 8, 6, 4 reps (90 second rest)

Notes: If you cannot perform the pull-up, then try to have your partner help you up or use a weight assist machine. Otherwise, substitute with Pull-downs.

Modified Compound Superset #3:
E-Z Curls 3 sets of 8, 6, 4 reps (60 second rest)
Close Grip Bench Press 3 sets of 8, 6, 4 reps (60 second rest)

Modified Compound Superset #4:
E-Z Preacher Curls 3 sets of 8, 6, 4 reps (60 second rest)
Lying Triceps Extensions 3 sets of 8, 6, 4 reps (No rest)
Crunches 3 sets of 8, 6, 4 reps (60 second rest)

Notes: In order to be able to finish the routine within the allotted time, abs were included in this last modified compound superset. The way this superset is performed is by doing the curls first, resting 60 sec, moving to the extensions and without rest to the crunches. After the crunches, rest 60 seconds and start over.
Friday: Thighs/Hamstrings/Delts/Calves

Modified Compound Superset #1:
Medium Stance Squats 3 sets of 8, 6, 4 reps (90 second rest)
Lying Leg Curls 3 sets of 8, 6, 4 reps (90 second rest)

Notes: If you suffer from lower back problems you may substitute the squat for the leg press. Since you are performing the leg press as your second exercise, then just use a close stance on this one and a medium stance on the second one.

Modified Compound Superset #2:
Leg Press 3 sets of 8, 6, 4 reps (90 second rest)
Barbell Stiff Legged Dead-lifts 3 sets of 8, 6, 4 reps (90 second rest)

Modified Compound Superset #3:
Seated Military Press 3 sets of 8, 6, 4 reps (60 second rest)
Calf Press 3 sets of 10, 8, 6 reps (60 second rest)

Modified Compound Superset #4:
Upright Rows 3 sets of 8, 6, 4 reps (60 second rest)
Standing Calf Raises 3 sets of 10, 8, 6 reps (No rest)
Lying Leg Raises 3 sets of 10, 8, 6 reps (60 second rest)

Notes:

• Use perfect form in the upright rows as sloppy form leads to rotator cuff injuries.
• In order to be able to finish the routine within the allotted time, abs were included in this last modified compound superset. The way this superset is performed is by doing the upright rows first, resting 60 sec, moving to the calf raises and without rest to the leg raises. After the leg raises, rest 60 seconds and start over.

The great thing about ab training is that the exercises are startlingly easy to do. Unlike exercises for the larger muscle groups like the legs, chest, or back, abdominal exercises don’t require heavy weights. There’s also little risk of injury either. How often have you heard people say that they “pulled” an ab muscle?

The key to six-pack abs is knowing what the best ab exercises are and then doing them. So what are the most effective exercises for targeting the abdominal muscles and producing a ripped midsection? One of the best studies to look at this issue was conducted at the Biomechanics Lab at San Diego State University. The researchers compared 13 abdominal exercises, ranging from the familiar crunch to more complicated exercises using gym equipment and home equipment.

Based on their findings they concluded that five of the best exercises for targeting the abdominals are:

1. Bicycles:
To do this one, lie flat on the floor with your lower back pressed firmly to the ground. With your hands held at your temples bring your knees up to about a 45-degree angle and slowly go through a pedaling type motion. To make things more challenging touch your left elbow to your right knee, then your right elbow to your left knee. Keeping the legs elevated and moving, stresses the lower sections of the abdominals while lifting the torso up and twisting works the upper abs and oblique muscles. Both sections will need to be fully developed to give that six-pack appearance.

2. Captain’s chair hanging leg raises :
Even though the “best” abdominal exercises have traditionally been those involving no specialized equipment, this one was found to be very effective. Start with your forearms resting on the pads of the leg raise support. Without rocking, slowly lift your knees up towards your chest. Slowly lower back down to the starting position, stopping just short of locking out the legs at the bottom. Some people perform this exercise with the legs straight but we caution against this as straight leg, leg raises place extra stress on the lower back ligaments. It’s not worth injuring the lower back for a ripped midsection.

3. Crunch on an exercise ball:
Although the relationship between bodybuilders and the medical profession has never been that close, bodybuilders can thank physiotherapists for this great six-pack exercise. SWISS balls (also called therapy or exercise balls) are now commonplace in gyms these day – and for good reason. With this one single piece of equipment you can target virtually every muscle in the body. To work the abs, sit on the ball with your feet flat on the ground. Slowly lean back until your thighs and torso are parallel with the floor. You’ll need to roll forwards or backwards to see what position is most comfortable. Next contract your abdominals and raise your torso to about 45 degrees. Slowly return to the starting position. To bring more of the oblique muscles in, you can simply move your feet closer together alternate twisting to each side.

4. Reverse Crunch:
Another simple but highly effective exercise for developing a ripped midsection. Lie back on the floor and draw your knees towards your chest as if you were going to perform bicycles. Slowly stretch your legs outwards stopping just short of a lockout. Although they primarily target the lower abs, the upper abs also get a good workout from this great exercise.

5. The Plank:
This is one of those abdominal exercises that looks far easier than it actually is. Lie face down on a mat resting your forearms on the floor. Slowly push away from the floor, raising up onto your toes and resting on the elbows. Try to keep your back flat and in a straight line from head to heels. Contract your abs and keep your butt from

Bob Howard expert on bodybuilding and steroids. Are you looking for more of his Ab Exercises articles? abs-information.com.

As a long time skinny guy, I had puny chest muscles pretty much my entire life. But then I started to do some research and finally figured out why. I’ve done a lot of reading over the years. Through all of this research, I’ve discovered that the size of your pectorals is largely genetic, however to combat this by following some key (and widely misunderstood) principles of muscle building. Here are some principles to follow that will show you how to build chest muscle quickly.

Lose Your Ego - Get A Swiss Ball
Ok I know what you’re thinking. Swiss balls are for girls right? Well it turns out the ladies have discovered an amazing secret. I laugh when I hear meat heads tell people that swiss balls are wimpy. The fact is, a swiss ball makes your body work to stabilize itself throughout an exercise.

By using these amazing and very inexpensive tools, you can work almost every muscle in your body in one exercise. Your feet have to work to keep you stable, your back has to work to keep you from falling, your abs work overtime to keep you supported, and your workouts become more targeted as a result.

SUPER TIP: Working your abs and core muscles makes your chest muscles appear larger. As you lose body fat and tone your abs, your chest not only looks larger in comparison, but these newly developed core muscles also serve to support your chest muscles, actually pushing them upwards. As a result, they appear more solid.

Use Dumbbells Dumbbell
I don’t know why people don’t use dumbbells for every exercise. The reason dumbbells are so effective is because they target muscles better, especially chest muscles. See if you just use barbells for everything, you’re essentially using your other arm as a crutch while you push, pull or do whatever. Yea, maybe you can lift more, but that doesn’t mean squat for muscle growth.

Vary Your Workouts
As a long time fitness addict, I’ve discovered that everyone hits a plateau sometime. They experience great gains in the first few weeks of a program, but then it levels off. When I was researching how to build chest muscles I discovered the answer as to why. Because your body adapts to your workouts. You need to change your routine every 3-4 weeks to keep gaining.

Plan out 3 separate full routines for yourself and switch every 3-4 weeks, going back to the start after the third has been completed. This will keep your muscles guessing and challenge them to the full extent, especially your chest muscles, one of the hardest to build over time because of it’s quick adaptation tendencies.

Get Help - But Just A Little
You don’t need to pay a physical trainer thousands of dollars to learn how to build chest muscle, but you do need a good guide to show you not only how to do exercises properly, but which exercises to do. If you don’t know a lot about weight training, there are tons of resources out there. I suggest you spend a little cash and pick up a quality guide that will outline a few workout routines for you, and also teach you about supplements, etc.

I see people in the gym every day that don’t have a clue what they’re doing. Even the guys who are ripped from being there every day could stand to learn a thing or two. Their muscle is from raw work (or steroids). You don’t need to go to the point of hiring someone, but you do need to be educated. It makes things quite a bit easier.

Follow these principles and you’ll be well on your way to building super chest muscles, not to mention your other muscles along the way.

I’ve been a fitness addict my entire life and have bought countless books on everything from weight training to kickboxing. Remember when I said you needed some help along the way? I found my help, so I’m going to share it with you.

Give this link a look to find one of the best and most in depth fitness resources I’ve ever come across

It helped me gain about 15 pounds in 4 months. That’s a lot coming from a skinny guy!

Barbell rowing has long been considered the main movement for upper back thickness. However, as with all things, variety is the spice of life. Integrating a wide variety of back movements into your routine will help to recruit different muscles in the back, as well as keep the workouts interesting. Here is a rundown of some basic back movements.

Dumbbell rows

These are a favorite because they really allow the trainer to isolate the lat muscle on the side of the body doing the rowing. You can pull the dumbbell up as far as you wish - the range of motion is nearly unlimited. This movement is a staple in most bodybuilders’ back training.

Incline dumbbell rows

This movement is the same as dumbbell rows, except the trainer is lying face down against an incline bench. This allows the body to stay firm as the lats pull up the weight from a steeper angle, recruiting different muscle fibers from standard dumbbell rows.

2 arm dumbbell rows

This movement eliminates some of the ‘focus’ factor of the movement, as you are using both arms simultaneously. However it has its benefits, as it allows the arms to be trained identically. Occasionally, a trainer will favor one arm over another when training, leading to muscle imbalances.

Cable Rows

This movement allows the trainer to keep continuous tension on the back muscles. There is no “rest” moment when the weight comes to a pause. The bar exerts precisely the same tension at all aspects of the lift.

T-bar rows

These can be completed on the T-bar machine, or by placing a one-side loaded barbell into the corner of the room, provided the gym owner allows such a practice. Many top champions use this movement, as it builds center back thickness like no other movement can.

Hammer Strength machine rows

These are very popular for two reasons. First, they require the trainer to keep perfect range of motion when training. There is no variance, no cheating, and no change. The path of movement is constant. Secondly, it is a very safe movement. The initial heave on many barbell and dumbbell movements leads to back injuries. With the machine controlling the movement, the risk for injury is minimized.

Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday. 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.