Add Intensity To Your Muscle Building Workout
One of the biggest difficulties facing bodybuilders is how can they be sure that all muscle fibers have been recruited and exhausted during a given exercise and it is only by achieving this that muscle gains can be maximised.
Know Your Muscles - The Shoulders And Arms
Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the shoulders and arms.
Eating to Gain Mass: You Need Food!
Eating is usually the forgotten element of most mass programs. Food is critical. The truth is, no one will gain muscle without food. It seems so simple and basic, yet most don't get enough of it to build muscle.
Exercise The Right Way - The Seated Row
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we'll take a close look at the seated row using a machine.
MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboids
PREPARATION
Grasp the handles with a closed, pronated grip.
STARTING POSITION
Sit down on the seat facing the chest pad of the machine. Place the feet on the foot supports. Sit erect and press the torso against the chest pad. Extend the elbows fully. This is the starting position for all repetitions.
BACKWARD MOVEMENT
Pull the handles towards the chest. Maintain an erect torso position and keep the elbows next to the ribs. Pull the handles as far back as possible. Keep all movement smooth.
FORWARD MOVEMENT
Keep the elbows next to the ribs and allow the handles to move back to the starting position. Keep the torso in the same position. Repeat or finish set.
About the Author:
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.
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The main shoulder muscles that concern bodybuilders are the deltoids and although they work closely with the arms and chest muscles, it is possible to isolate the delts in a training session. Unlike other body parts though, the shoulder is not designed for heavy lifting in all directions so beginners need to take care and use lighter weights than usual for shoulder-isolating exercises.
If you are clueless at the gym and yet hungry for plain, good 'ol professional advice to help you on the road to that sculpted physique of a Greek god, fret not! All you have to do is to have a solid commitment, use the knowledge gleaned from this article and you will attain the body you want pronto. But remember to warm up and cool down, as well as stretching before and after each session; Or even better, after each set for better muscle recovery and prevention of injuries.
Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the chest and upper back.