Different Body Building Exercises and Pro Tips From Advanced Body Builders

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Any skill when you start out is pretty hard and body building is no different.  After all, you don’t become a world class athlete in a day or become a maestro violinist over night.  Even talents that you are born with, like a wonderful singing voice or excellent acting skills, will have no meaning if you don’t train them and work on them, till you find your own special way of doing things.

And body building works the exact same way!  In the beginning, the various exercises may seem daunting. It may seem like you have too much to do, that you are always tired.  You may feel like your muscles are always on the verge of collapse and that you are always feeling sore and pained.

There is also the diet to keep track of, the various exercises and forms that you have to mind.  Nothing is worse than doing an exercise with a wrong form or eating the wrong diet when it comes to body building.  So many things to keep track of!

But once you have been doing it for a couple of years, and once you have already built up a significant amount of muscle mass and hard muscle resistance against fatigue, you begin to settle in to your own flow of doing things, your own special groove which you follow for the various exercises in the body building work out regimen.

Here are some professional trainers, who have been doing the body building gig for decades, giving some little tips and tricks on what they do to get the maximum out of their work out within the common body building work out exercises!

The Power Reps or the ‘Oomph’ factor in work outs

These are a set of popular strategies used by many world famous body builders and recommended in many books and websites as being a great way to get that extra edge in your body building work out.

They are only recommended for those who are already over the intermediates stage.  That is, only body builders who already have well over two to three years of body building exercises behind them are recommended to try these out.

These are in no way a scientifically proven method. In fact, it may be a myth.  But many celebs swear by it, so if you are already a seasoned body builder, nothing wrong with giving it a try, right?

But it is advised that the beginners and early intermediates, who haven’t yet gotten that much experience in the body building area, better stick to the exact form and posture recommended by their trainers, and not experiment with these techniques.  After all, you can only run after you learn to walk!  There is no short cuts to getting a killer muscle structure and you gotta learn your forms first before learning shortcuts and tips!

Now that the disclaimers are done with, here we go!

The exercises and the little tips

First let us start with Bench Presses.  The most common type of weight training carried out by one and all. Bench presses are the best way to strengthen your abdominal muscles, give a greater rigidity and definition to your spine and get killer arm muscles.  This weight training technique is the first stalwart of body building exercises.

The pro tip is that they tell you to not fully lock the weight with your elbows at the top.  That is, when you are lifting the heavy weight, brace yourself such that the weight is being balanced off your chest muscles and shoulder muscles, rather than letting the entirety of the weights you are lifting rest on your arm.

This way you get excellent arm muscles while also toning up your chest muscles, your pectorals and your neck muscles!

And the logical next step after bench press is the Standing press – that is, equivalent of a bench press, except for legs! You do standing presses to increase the muscle growth and muscle mass in your legs – the thigh muscles, the calf muscles are the main focus of this exercise.

But standing press exercises puts a lot of strain on your spine.  By adjusting the way you hold your leg and utilizing a leg drive to a small degree, you will be not only reducing the stress it puts on the spine, but also fatigue your leg muscles less and less, and will be giving your leg a nice soft landing during the weight training exercise.

Next comes the Squats.  Again, squats are mainly for the legs muscles, but it also helps to really firm up your abs and your butt. And for maximum efficiency, try the piston squat.  That is, you don’t let your knees fully lock up when you squat, but just keep doing the squatting movement continuously, almost like a piston!

And another most common set of exercises for body builders – the Pull Down and Push Up exercises.  In these exercises, you are either placing a weight on your back and pushing up with your arms to build muscles, or you are pulling a weight down.  These are pretty much full body work outs.  They help add muscles in legs, shoulders, neck, arms, bottom and thighs. So that said, you can try making your lower back and spine a little loser doing these exercises.  Concentrating on proper posture for your spine in these exercises even a little really helps to reduce soreness and keep going with the work out!

Also in push up and pull down exercises, it is best to keep your back straight.  That helps to relieve the strain on the back also, while efficiently increasing your ability to work out more for longer.

Dumbbell exercises may seem like an after thought in weight training compared to all the other high tech and high intensity work out implements but it is really not!  Dumbbells really help to get great muscle mass increase in your entire upper body and when combined with jogging or jumping exercises, can really tone up your lower body also! In these exercises, just remember to hold the dumbbells mostly either directly to your front or towards the sides.

With these few simple tips and tricks, you can really get the most out of your body building experience!

Category: Bodybuilding, Workouts

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