bodybuilding tips-great way to maximize your workout!

Bodybuilding tips are really necessary? It's a question that any bodybuilder will definitely answer with “yes”................................

Some people may believe that only by going to the gym ,and dragging beasts, will have remarkable results. But that, is not entirely that simple.
Like any activity, bodybuilding has many elements known only by practice and determination . If you are a beginner, besides many rules, you have to know some great bodybuilding tips.
In my opinion, this little guide are especially useful for efficient and harmonious development . Let’s maximize the effects of our efforts,using these bodybuilding tips!

As a natural bodybuilder needs to know that you recruit all the physical skills to build an exceptional body.It is also important to use your most important "tool": your brain!

The results is not visible from a workout to another, so you should not expect a fabulous increasing the day after training. Increasing muscle mass is a complex process that requires a program that stretches over several months.

If you are really decided, each day will be only one opportunity to get closer to your target.

First of all , i must say that bodybuilding mainly consists of three elements: training, nutrition, and the resting period. All three elements must work together for optimal results.
This site, try to review all three elements, especially for beginners.
Below, I will present the most useful advices and tricks.

The first thing you need to do when you start training is to learn the correct form of execution of the exercise. This will protect from injury, helping also to pump all muscle groups involved.

If your workout is to increase muscle mass you must choose exercise with free weights (dumbbells and weight lifting). They stimulate the muscle fibers more efficiently and at the same time will increase strength, allowing you to work with heavier weights.

Avoid the overtraining! The main symptoms of overtraining are:
- decrease in muscle size
- decrease of force
- trouble sleeping at night, insomnia
- post workout recovery period is much higher than usual
- a sensation of fatigue persist
- loss or decreased appetite and it can be an important symptom
- the appearance of joint and muscle pain
- low concentration in training
- lower immunity
Symptoms, most of them, occur over time not all at the same time. Which makes it very difficult to determine if an individual is overtraining or not.

1) Bodybuilding Training tips

a) Pay attention to warming! The Golden Rule of bodybuilding is : “make your training without injuries”. And here comes a important “chapter” in bodybuilding tips : the warming .Make a general warming in the early training and work the first set of each exercise with small weights. Do not start any training without heating. Remember that the most precious thing that we have is our health.

b) Depending on your somatic type, create your training so you can achieve what you’ve proposed

c) Mentality, is another element completely overlooked by most. In my opinion , bodybuilding is more than a sport, it's a lifestyle. I think the mentality has a special place in this bodybuilding tips .The Romans had a saying : “healthy mind ,in healthy body”, which is very true. My advice is to think positive! Think like a champion ,and never give up!

d) Change your style of training, about every eight weeks, to prevent routine...Training should be fun! Usually change the secondary exercises, and the base remain the same.

Change the execution of the exercises. For example, if an exercise execution is slow after a while the muscle begins to get used to this execution and the exercise will not be as effective as it was in the beginning, so the execution must change. Try an execution with a faster tempo, so the muscle will not have time to get accustomed to a certain kind of execution.

e) The number of repetitions and the weights ,wich we use ,is very important also .
One of well-known bodybuilding tip is that if you want to increase muscle mass, use higher weights and run between 6-8 reps.
For lean use lower weight and make between 12-15 reps.

2) Bodybuilding diet tips

a) Eat more often (5-6 times a day), with this , we force the body to enter into an anabolic state. Make sure you don’t miss any meal.

b) Drink much water. Dinking water is healthy, because it help you to eliminate some toxins of your body. My advice : every day ,drink at least 2L of water.

c) This bodybuilding tricks is not some magic recipes! This advices is very logical. So, depending on you purpose, i recommend you, to calculate your daily caloric requirements :

-For Weight loss: eat 12 calories / pound
-For maintenance: eat 15 calories / pound
-To increase in weight: eat 19 calories / pound

c) Use dietary supplements!No matter how much varied is our diet , we can’t cover a totality of nutrients ,that our body needs. Therefore according to your proposed goal , would be good ,to use some dietary supplements with variety of foods.

e) “The king” of this bodybuilding tips is certainly, the “anabolic window”. It’s that period, after training ,when your body are urgent need of nutrients for recovery. During this period of 30 minutes, your body assimilates the nutrients, with most efficiency. Use in this time , some dietary supplements, for maximization of the results.

3) Bodybuilding Resting and recovery tips

You may wonder ,why we included the “resting period” in our bodybuilding tips. It’s very simple. We have in consideration two reasons:

You must need to know , that our body is developing in this period, when the muscle tissues is recovering.

The growth hormone (HGH) is one of the most important “arsenal” of this bodybuilding tips. The HGH is produced during sleep, and has many benefits concerning our body.

Definitely , the list of bodybuilding tips is much mor biger , that what i presented above.
I mentioned this tips because, are very useful, and many of them are completely ignored.

ANYONE CAN GET SIX PACK

Anyone can get a six pack. YES. Do leg raises and crunches for a while - and I'm 101% sure you'll get a six pack. The only problem is it won't show because more often than not there is a thick layer of abdominal fat - the culprit. What will show is a curved belly or what we call a one-pack which hides away your true six pack. Unfortunately, removing that cover will take longer depending on your current belly condition.

Many people ask me for exercises to reduce abdominal fat and I tell them "spot reduction" (reduction of fat from only one part of the body) is a myth. I've listened to people say they're going crazy doing leg raises and crunches but they can't get six pack abs.

Your abs or abdominal muscles are probably the easiest muscles to get in shape. Mostly because more than one exercises require your core body to work (i.e. your abs) and keep building your ab muscles in the process. The hard part is making your body so lean that your muscle definition is clearly shown. That's where dear body-builders, fat loss comes into play.

Now there have been books written on fat loss, people dedicate their lives to this concept, papers have been published and there are one thousand supplements which will do the trick for you. But today I'm going to share a shortcut technique with you. Sounds exciting? Keep reading.

Now if I kept writing about fat loss, this article would go on and on so I'm going to give you a few well known tips and a few secrets which aren't that popular but work like magic. Here you'll just have to take them with a pinch of salt as I'm not going to explain the reason why what I'm saying makes sense. I'm just gonna give you the hard facts with very brief explanation, the to-do list, spoon-feed you if you are willing to follow.

I learned these tricks from a lot of research, study, discussion and of course personal experience. The first time I had a breakthrough fat loss - I lost 4" off my waist in 3 months - (yes that's a very good speed and I made a note of my measurements every three days) - I was thrilled as if I had discovered that secret potion, the panacea. Now I can comfortably reduce my body fat anytime I want and the secrets go like this:

1. Exercise is 25% important, Diet is 75% important

If you're a lazy fellow like me, who likes to put in the minimum effort for the maximum results, this is good news for you. Pay much more attention to your diet - eat healthy low fat, low calorie foods, drink a lot of water and avoid sugar. Exercise is important, but the amount of effort you will need to get the same result by exercise is vastly different than if you control your diet. You might run 10 miles everyday and you'll end up burring 300-500 calories. You can save the same amount by not eating a chocolate ice cream - so decide for yourself.

2. Protein Protein Protein

Love protein. Go crazy after protein. Not only for building muscle, but also for losing weight there is no better nutrient than protein. Eat all protein rich foods and shun all fried or fatty foods. Try having protein shakes to replace meals - that is the best form of nutrition ever. (Protein blends work best here - More about all this in another article). This is also important because when you're trying to cut fat, you will inevitably lose muscle as the body will breakdown protein. To keep muscle intact and lose fat, high protein low fat diet is a must.

3. Metabolism is the key

Your metabolism (the basic processes that go on in your body) require energy. For that purpose the body keeps using up stored fat, glycogen and sometimes even muscle!! (more about that in the next point). We want this metabolic rate to be high so that our body keeps burning fat even while we're not working, even while we're sleeping! To increase your metabolic rate, many fat loss supplements are available which will help you lose fat much faster than you could otherwise. Weight training keeps your metabolism high for a longer time than cardio exercises - so do muscle training as frequently as possible. Increasing muscle size also leads to higher metabolism - so if you're have bigger muscles, you'll lose fat faster.

4. Myths about "Dieting" and The hidden secret

Million of fat-loss diets will be available on the internet or from nutrition specialists. But what most people forget is the effect dieting or a low calorie diet has on metabolism - it slows metabolism down! Your body is smart and highly evolved. As soon as it detect that sufficient calories are not being supplied, it starts to slow down its processes and thus uses lesser energy making your fat loss process slower. So how do you fool your body?

Fooling the body

Very simple. Remember the 3-day-1-day rule. For 3 days have a very strict low fat, low carbohydrate, high protein diet. By low carbohydrate I mean avoid sugar (or sweets), starchy foods (e.g. potatoes, bread, rice) - basically follow a diet for 3 days. The next 1 day - let yourself a bit lose. Have a higher amount of carbohydrates. Eat normal food - have bread, root, some sugar. The morning after this day, you will notice serious reductions! Don't believe me? Try it and see for yourself.

The benefit of this scheme is two-fold. Firstly, that one day of ample carbohydrates brings up metabolic rate to a normal and hence you've fooled your body for a small amount of time. Secondly, its much easier to follow this routine because you know you'll have a break from dieting every 4th day.


There are 50 other things that should be taken care of, that could be mentioned or explained but I will keep doing it in later articles. But this will help you for sure like it helped me, so try it properly and you will see the difference.

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

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 loEither 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.wer 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.

Bodybuilding tips for beginners

If you're starting out in bodybuilding, there's one thing you need to get clear before almost anything else: You probably have a lot to learn if you want to be truly successful. Don't get me wrong; bodybuilding isn't necessarily complicated and you don't need a university degree to do this stuff right, but there's probably a lot more to this stuff than you think, and if you haven't yet started acquiring good knowledge on the subject, now is the time to do so. To set you off on a good start, we have compiled a bunch of tips especially targeted at beginners (and in many cases equally applicable to people who have been at it for a long tim). Enjoy!

• Rome was not built in a day. Bodybuilding takes time – a very long time, in fact. A Beverly Hills mansion usually takes a lot shorter time to build than a great body. If you want to succeed at this stuff, put in the work day in a day out, week after week, month after month and year after year, and don’t worry so much about how long it takes. If you’re just starting out you’ll see measurable results in a short time, and if you keep doing things right you’ll get GREAT results somewhere down the road. Be patient. It’s worth it, trust me.

• Make injury prevention one of your primary concerns. Seriously. Don’t trivialize that stuff – you’ll regret it sooner than you think, and perhaps for a lot longer than you think too. If you train in a way that will get you injured, remember that you probably will NOT be able to train properly – or at all – when you ARE injured. Injuries are going to mess with the results you get. Train safely and correctly – at ALL times.

• Focus your training on becoming stronger in the big exercises. Many, if not most, of today’s top bodybuilders started out lifting for strength and power. A program like 5×5 can be absolutely fantastic for beginners, helping them gain strength and mass and giving them a solid foundation for even more mass down the road. Besides, it’s fun to lift more than others at the gym, and that will probably motivate you to keep going there! Focus on the major exercises like bench presses, bent over rows, standing presses, squats and deadlifts. Get super strong in those while eating like a mad man, and you WILL get bigger.
• Free weights is the way to go, not machines. Free weights offer a range of advantages of machines, so focus your training around free weight exercises. Sometimes, beginners are adviced to use machines “because they are safer than free weights.” That kind of advice is stupid. Start using free weights from day one, and you’re LESS likely to get injured down the road than if you start out using just machines.
• Learn how to perform every exercise perfectly. This will not only help you stay injury free, but will also help you get faster and better results from your efforts. Have someone at the gym help you learn the exercises properly – someone who is NOT a fellow beginner.

• Oftentimes, less is more. Doing more won’t always help you get more. For instance, many find that when they reduce their training load, they get better results. Shorter workouts are generally much better than long ones – I usually spend around 45 minutes in the gym at a time, and never 90-120 minutes like I sometimes did in the past.

• A whole body routine three times per week will be better than most split routines. For beginners (and in many cases more experienced bodybuilders too) a whole body routine done three times per week will be hard to beat. When you’re starting out, you don’t need to blast your muscles with tons of sets to get results. Perform as little as 2-3 sets per body part, and you’ll be able to hit the gym again 48 hours later – which is actually ideal given what we know about protein synthesis as a response to exercise.

• The kitchen is as important as the gym! What happens in the kitchen is of crucial concern to your bodybuilding success. You have to eat correctly – and probably eat a lot too – if you want to get big and muscular. Simply put: that means getting ample amounts of protein throughout the day, sufficient amounts of ALL vital nutrients (yes, even the “boring” vitamins and minerals need to be watched!), plenty of clean food, and lots of carbs (particularly after training) and good fats. Typical bodybuilding food includes clean meat, fish, protein supplements, rice, various vegetables, fruits, eggs, nuts and seeds and on. Make an effort to learn all you can about food, and apply it. Correct eating is vital to your success.

• Sleep and rest – get plenty of both. Your muscles do not grow in the gym (even though it may seem that way when you have a great “pump”), they grow when you rest and sleep. Get at least 8 hours of quality sleep every night (in fact, make great sleep one of you your priorities in life, it’ll do you good in more ways than you can count) and make sure you get plenty of sleep

• Keep a training journal from day one – or, at least, from today! Keeping track of what you’re doing is going to be of immense help down the road. Write down everything you do in the gym, and – if you have the time for it (I must admit, I sometimes don’t) – everything else that’s relevant, like diet, what’s going on in your life right now (stress etc), number of hours slept, any illnesses and so on.

• Understand that the best advice rarely come from the biggest guy at the gym. Many beginners make the mistake of assuming that the biggest (or most well trained) person at the gym automatically also knows the most about training and nutrition and everything else that relates to bodybuilding. In our experience, that is rarely the case. There are plenty of reasons why someone would get absolutely huge without being qualified to help you do the same, and these include – but are not limited to – a superb genetic make up, drug use and so on. Of course, this doesn’t mean you should ask some Woody Allen lookalike for help either, even if they claim to be an expert on the subject. Instead, get a feel for who knows their stuff by looking both at the results they’re getting AND their reputation as a good source of information.

• Keep a relaxed attitude towards sports supplements. Many bodybuilders focus WAY too much on supplements, something which probably does more harm than good. After all, supplements can only give you so much, and if you focus too much on something that doesn’t matter all that much, it probably means that some other area is going to suffer because it gets too little focus. Sure, use some supplements like multi vitamins and protein powders and whatever else you may need or be deficient in, but don’t go overboard on the stuff – there’s no need to, and it probably won’t help much either, at least not at this point.

• Get a good training partner. Having a good training partner can be a fantastic aid to your bodybuilding success. Find someone who is (ideally) more experienced than you, positive, dependable (if they miss a workout, chances of you missing one may increase substantially) knowledgeable and willing to push you on a consistent basis so that you reach your goals.

BODYBUILDING MEANS PUTTING MIND INTO THE MUSCLE.....ITS NOT WEIGHT AND REPETITIONS,IT'S RESISTANCE AND ABSOLUTE MUSCLE FAILURE...IT'S NOT QUANTITATIVE, IT'S QUALITATIVE. IT'S MORE MENTAL THAN PHYSICAL. IT'S MORE CONTROL THAN RAGE. IT'S THE REALIZATION THAT YOU CAN ALWAYS GET WHAT YOU WANT.....WELL THIS PAGE IS NOT ONLY FOR BODYBUILDERS BUT ALSO OF THOSE PEOPLES WHO LIKE BODYBUILDING ND WANT TO BUILD.... FOR THOSE WHO LOVE THEIR BODY ..... IN THIS PAGE U CAN KNOW EVERY EXERCISE FOR EACH PART OF BODY......THIS PAGE NOT ONLY PROMOTES BODYBUILDING BUT ALSO TELLS ALL YOUNGSTERS DAT NOT TO USE DRUGS, STEROIDS etc..