Anatomy

Muscles Of The Body

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This page will show the different muscles and their groups, with some mentioning non-weight training exercises use can also do. The idea of this section is to give you some knowledge and understanding of the muscles and exercises most commonly used. The exercises on here are basically for free weights, that meaning they move as you exercises and are often put on barbells and dumbbells. Machine weights are generally fixed in position with the movement isolated in a up and down direction. Both free weight and machines do have one thing in common, if you do not learn to respect the weight your lifting and do not use proper form they can cause injury. A completely torn biceps or Achilles tendon are not experiences I would recommend to any one. Big exercises such as Bench Presses and Squats please use proper equipment as mentioned on the Training Day page. Also important is the use of a Spotter which is someone whose responsibility is to be there in case of difficulty. They can also help in other ways, that being to give positive encouragement even assist in bring the bar to the stands. There is nothing worse that returning the bar to the stands only to miss them, by the time you get the chance to release the bar you have totally dislocated and torn all the tendons and muscle in the shoulders.

I hope I have given you something to think about, so remember:

Respect the weight your lifting

Use proper form, technique and equipment

Use a Spotter for larger exercises

Front

Back

Muscle:	Biceps Brachii
Common Name:	Biceps
Function:	Flexes the elbow; supinates lower arm; raises arm forward at shoulder.
Weight Exercise:	All types of curls; rowing movements.
Other Activities:	Chins; rope climbing; rowing boats

Muscle:	Pectorals Major Clavicular Sternal
Common Name:	Pecs
Function:	Draws arm inward, forward, upward and downward; rotates arm inward
Weight Exercise:	Bench presses at all angles; flyes at all angles; dips; pullovers; push ups; pulley cross-over
Other Activities:

Muscle:	Sterno-Cleido Mastoid
Common Name:	Neck
Function:	Bends head and neck to side; rotates head and neck; draws neck forward and backward
Weight Exercise:	Head strap exercises; wrestler's bridges; partner and self resistance exercises
Other Activities:	Wrestling; boxing; football

Muscle:	Coracobrachialis
Common Name:
Function:	Raise arm at shoulder; draws arm inward
Weight Exercise:	Flyes; front raises; bench presses
Other Activities:	Throwing; bowling; arm wrestling

Muscle:	Brachialis
Common Name:
Function:	Flexes the forearm toward the upper arm
Weight Exercise:	All types of curls; reverse curls; rowing movements
Other Activities:	Chins; rope climbing; arm wrestling; weight lifting

Muscle:	Forearm Group Brachioradialis Extensor Carpi radialis Longus Extensor Carpi ulnaris Polices Longus and Brevis
Common Name:	Forearm
Function:	Bends the forearm to the upper arm; bends and straightens the wrist; bends and straightens thumb and fingers
Weight Exercise:	Wrist curls; reverse curls; wrist roller work; ez-bar curls; pinch gripping barbell plate
Other Activities:	All sports; strongman stunts using hands

Muscle:	Rectus Abdominis
Common Name:	Abs
Function:	Draws the spine forward; compresses the abdomen, depresses the ribs
Weight Exercise:	All types of sit ups; leg raises; crunch sit ups with legs up
Other Activities:	Gymnastics; pole vaulting; boxing; wrestling; diving; swimming

Muscle:	Serratus Magna (anterior)
Common Name:	Serratus
Function:	Rotates the scapula downward; draws the scapulae apart; assists in chest expansion; assists in raising arms overhead
Weight Exercise:	Pullovers; standing presses
Other Activities:	Weight lifting; throwing; shot putting; boxing; pole vaulting

Muscle:	External Oblique's
Common Name:	Oblique
Function:	Bends the spine forward and to the side; compresses the abdomen
Weight Exercise:	Side bends; twisting; twisting sit ups
Other Activities:	Shot putting; javelin throwing; wrestling; football; tennis

Muscle:	Quadriceps a. Vastus Externus b. Rectus Femoris c. Vastus Internus d. Satorius
Common Name:	Quads
Function:	a. Straightens the leg b. Straightens the leg; flexes the hip joint c. Straightens the leg d. Bends the leg; flexes the hip joint; rotates the leg inward and outward
Weight Exercise:	All forms of squatting, leg presses and leg extensions (a,b,c)
Other Activities:	Hill walking; cycling; weight lifting; track; ballet; football;skating; soccer; powerlifting; sprinting

Muscle:	Frontal calf group Tibialis Anterior Peroneus Longus
Common Name:	Shin
Function:	Extends, flexes and turns over the foot
Weight Exercise:	Calf raises, seated calf raises, toe raises
Other Activities:	All forms of jumping and running; cycling

Muscle:	Trapezius
Common Name:	Traps
Function:	Raises and lowers shoulder girdle; moves shoulder blades; moves head backward and to the side
Weight Exercise:	Shrugs; power cleans; press behind neck; lateral raises overhead; rowing motions
Other Activities:	Weight lifting; wrestling; gymnastics; hand balancing

Muscle:	Deltoid Group Anterior Head Lateral Head Posterior Head
Common Name:	Delts
Function:	Raises arm to horizontal position; each head lifts arm in particular direction; Anterior (front), Lateral (side), Posterior (rear)
Weight Exercise:	All overhead barbell and dumbbell pressing (front), dumbbell raises to the side, back and rear, chins (posterior)
Other Activities:	Weight lifting; gymnastics; shot put; boxing; throwing movements

Muscle:	Triceps
Common Name:	Tri
Function:	Straightens the arm and draws it backwards
Weight Exercise:	Triceps Extensions, triceps pushdowns, close- grip bench, all exercises involving straightening of the arms. Also assists in rowing motion
Other Activities:	Handbalancing; gymnastics; boxing; rowing

Muscle:	Brachialis
Common Name:	Brachialis
Function:	Straightens the arm and draws it backward
Weight Exercise:	Curls of all type, also reverse curls
Other Activities:	Chins; rope climbing; weight lifting; wrestling

Muscle:	Latissimus Dorsi
Common Name:	Lats
Function:	Draws the arm downward and backward; depresses the shoulder girdle; assists in forced inhalation; bends the trunk sidewards
Weight Exercise:	All kind of chins and lat pulldowns, rowing motion, pullovers
Other Activities:	Weight lifting; rowing; gymnastics

Muscle:	Back Group Infraspinatus Teres Major Teres Minor Rhomboideus
Common Name:	Back
Function:	Rotates the arm inward and outward; assists in swinging the arm backward; rotates, raises and draws the shoulder blades together
Weight Exercise:	Squats, deadlifts, rowing motions, back raises
Other Activities:	Weight lifting; wrestling; shot put; rowing; swimming kick; football blocking; dance movement

Muscle:	Gluteus Maximus
Common Name:	Glutes
Function:	Extends and laterally rotates the thigh
Weight Exercise:	Squats, leg presses, deadlifts
Other Activities:	Weight lifting; powerlifting; skating; swimming; sprinting; cycling; hill walking

Muscle:	Biceps Femoris Semimembranosus Semitendinosus
Common Name:	Leg Biceps (Hamstrings)
Function:	Various actions: bends the leg; rotates the thigh inward and outward; extends the thigh
Weight Exercise:	Leg curls, stiff legged deadlifts, wide stance hack squat
Other Activities:

Muscle:	Gastrocnemius
Common Name:	Calf
Function:	Extends the foot; assists in flexing the knee; assists in locking knee back
Weight Exercise:	Calf Raises; donkey calf raises, leg curls, half or quarter squats
Other Activities:	All forms of jumping and running; cycling

Muscle:	Soleus
Common Name:	Soleus
Function:	Extends the foot
Weight Exercise:	Calf Raises, donkey calf raises
Other Activities:	All forms of jumping and running; cycling

Importance of Proper Form

Strength is the ability of the muscles to overcome resistance. It is a major component of physical fitness and is defined as the amount of force a muscle or muscle group can exert. It is one of the best fitness techniques that enable you to maintain a well toned muscular body. Strength training boosts the body’s metabolism, improves strength and endurance, increases bone density, improves the strength of the muscles, ligaments and tendons , initiates weight loss and improves overall health and longevity. A number of people are joining strength training programs in order to maintain a healthy lifestyle. Strength training also has the largest number of drop-outs as compared to other trainings. Importance of proper form is demonstrated at every step of the training and plays a crucial role in enabling enthusiasts perform various strength exercises accurately and to their full benefit.

Strength training exercises are a combination of various segments of exercise such as weight training, resistance training and isometric exercises. These exercises are performed by using free weights, weight machines, resistance bands and body weight. While performing these exercises you are likely to be surrounded by a number of heavy machines and equipment which must be used appropriately to your benefit.

Importance of Proper Form in Strength Training:

The most common mistakes in strength training revolve around using the wrong technique or improper form. This may be the use of too much weight or performing various exercises incorrectly and can result in an injury or accident that may break your back, cause a muscle pull or damage the ligament. It also decreases the ability to get results and increases your inefficiency. These include bouncing the bar off the chest in the Bench Press, using the hip or back extension for bicep curls, arching the back or bending backwards while doing shoulder presses. You should also avoid using momentum or performing the exercises at a fast speed. This prevents the blood from entering the muscles barring any benefits.

Essentials of Proper Technique:

Trainer: It is important for you to perform each exercise correctly under the guidance of a certified instructor in order to get maximum benefit. A trainer is the right person to demonstrate each exercise before performing it and will give you the necessary tips on benefiting from the various exercises. You must listen to the advice of your instructor and perform each exercise as directed.

Selection of exercises: You must select at least one exercise for each major muscle group such as the chest, triceps, biceps, quadriceps, calf muscles and the abdominals. This will help you work each set of muscles efficiently and benefit you in a number of ways.

Sequence of exercise: It is recommended that you begin by working the larger muscle groups first and then move on to the smaller muscles. At this stage of the workout the muscles are not fatigued and are likely to benefit most. The smaller muscles get automatically warmed up for exercise while the larger muscles are being trained, which is an added advantage.

Set: This refers to the number of successive exercise repetitions performed without resting. You can do 1 to 6 sets in any strength and power program depending on whether you are a beginner, intermediate or advanced level athlete.

It is critical for the success of your exercise program that you take the importance of proper form into consideration while performing exercises. This significantly increases the efficiency of your workouts and reduced the risk of injury. It helps you reach your goals faster and enables you to derive maximum benefit from your training regime.

Before enrolling yourself in any strength training program, it is essential for you to consult a registered medical practitioner in order to determine if your body is capable of handling the pressure involved or not. You must also discuss any ailments you might be suffering from such as high blood pressure, coronary heart disease, asthma, cancer, osteoporosis, rheumatoid arthritis etc. with your doctor prior to joining any program.

Using Light Weights

Why Do Light Weights

to increase or maintain muscle fitness & muscular balance

to build confidence and self esteem

to help condition and change body shape - decrease fat

to help improve bone density (strengthen bones)

Please Note you will not get big bulky muscles using the light weights described in this program but you will become conditioned and look terrific!

For Whom

Conditioning is for everyone

young and old

women and men

fit and unfit

high performance or recreational athletes

Everyone can benefit by using weights in their exercise programs your choice of program depends on what you are trying to achieve. It varies from very light weights (for muscle shaping, body toning and endurance) to very heavy weights (for muscle size and strength) working out with weights is nothing to be afraid of if you follow the correct guidelines

General Fitness

Remember to assist weight management you must combine this weights program with sensible eating and include walking, jogging, cycling or swimming as part of your daily exercise program

Equipment

You will require

as little as 2 books, 2 soup cans, 2 bricks, 2 light dumbbells or fill 2 x 500ml plastic soft drink bottles with sand, elastic exercise band. Wear a tracksuit, or gym gear and always wear shoes

Medical Check Up

A medical examination is essential prior to commencement of a weights program for those who are over 35 years of age, have been inactive or have a known medical condition - e.g. Heart Problems, Asthma if you have an injury consult your doctor or physiotherapist before beginning.

Safety

Using heavy weights can be dangerous begin with light weights and follow these safety guidelines follow correct technique at all times, take care of your back!!

Maintain good posture

unlock your knees - keep feet apart, head up, chin in

Always remember to breathe out on exertion - never hold your breath

on all arm exercises keep shoulders down and back

on all exercises tighten stomach muscles and squeeze buttocks

control the weights - control them throughout the entire range of movement

don't allow them to fall and hit the ground or crash down on top of other equipment

young children ( under 15yrs. ) should never lift heavy weights

stick to the small weights circuit and exercises using their own body weight

progress slowly never attempt to lift heavier weights than you are capable of lifting

if you're a beginner allow one day of rest in between workouts

if using heavier weights use a buddy system

- work with a partner (a spotter) and consider wearing safety equipment

- gloves and a weight belt, always wear shoes

Terms to Know
Dumbbells	small hand held weights (books or soup cans can be used as a substitute)
Barbells	long bar to which flat weights (plates) are attached using collars
Weight (w)	how heavy the dumbbell / barbell is that you are required to lift
Repetitions (reps)	the number of times you are requested to lift the weight
Sets (s)	when you have completed the required number of repetitions (e.g. 10-15 reps) then you have finished 1 set
Program	the order / style in which you complete your routine e.g.....3 x 10 @ 5kgs means three sets of ten repetitions .. using 5 kilogram weights
Elastic Exercise Band	1 metre length of elastic tubing used to provide resistance for exercise

Warm-Up & Stretch

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Pedal an exercise bike for 3-5 mins or Do a 2-3 minute jog (on a grassed surface if available) to raise a light sweat skip for 2-3 minutes stretch each muscle 3-4 stretches for 10-20 seconds and DO NOT BOUNCE gently and slowly, keep breathing to the point of tension NEVER PAIN entire stretching session should take 5-15 minutes.

"Note if you feel pain in stretching means your doing something wrong"

Cool Down After Each Session

WHY?

to help remove muscle waste products to enable you to compete again at the same level within a short period of time to prevent post exercise soreness (stiff muscles)

HOW?

do a 2-3 minute light jog immediately after weight sessions or 10-20 mins of swimming then 5-10 minutes of stretching

Want More? ... What's Next?

We have focused on the use of dumbbells in this program you may now wish to begin a heavier weights program when using heavy weights the techniques in most cases are exactly the same & remember to always consider the safety guidelines and use a spotter for further information refer to first page of

or contact your local gym. Generally to increase strength and size-increase the weight and limit the number of reps to 10 -12

For Beginners

review the diagrams on this page

always unlock your knees when exercising

breathe out when performing the lift (as shown in black)

breathe in when returning weight to starting position (shown in white)

between each session allow at least one day of rest only then progress to the next session

continue at your own pace (use the following table below as an example only) exercises to be completed in consecutive order 1-24

DISCLAIMER

The information in this fact sheet is of a general nature.

Individual circumstances may require modification of general advice from an appropriate health professional eg Doctor, Physiotherapist.

Body Part / Exercise Chart
BODY PART	EXERCISE	BODY PART	EXERCISE
Shoulders	Military Press Upright Rows Press Behind Neck Lateral Raises Forward Raises Reverse Flyes Raises Combo	Legs (Quadriceps) (Hamstrings) (Calves)	Squats Deep Knee Bends Leg Extensions Leg Curls Lunges Calf Raises
Chest	Push Ups Flyes Pullovers Bench Press Dumbbell Bench	Back	Bent Barbell Rows Cable Rows Lat Pulldowns Front Pulldowns One Arm Dumbbell Rows One Arm Cable Rows
Biceps	Alternate Dumbbell Curls Barbell Curls Preacher Curls Concentration Curls	Triceps	Tri Extensions Dips Tri Pressdowns Tri Kickbacks
Abdomen	Twisting Sit Ups Crunches Leg Raises Bicycle Regular Sit Ups Knee Ups	Warm Ups/Downs	Exercise Bike Mini Tramp Jogging Skipping Other Exercise Equip
Sets / Reps Routine Types	3 x 6-15 (Weights) 3 x 20-50+ (Abs) Pyramid 1x 10,8,6,4,10+ (increase weight each time, last set at 8 rep weight) Matrix 3F,3½U,3½D,3F (F = Full, U = 1/2 Up, D = 1/2 Down) Tri Set (3 x 3 Exercises) Superset (3 x 2 Exercises - Opposing Muscle Groups) Gut Buster 10-20+ (No Rest Abs Ultimate Group - Crunches, Regular Situps, Leg Raises, Twist Situps)

The Weider Principles

Build the perfect routine

Build the perfect routine, or make any workout better - using these 24 tried and tested training principles, collected by the Master Blaster himself, Joe Weider

The Weider Principles, a list of weightlifting truisms gathered and honed by the father of bodybuilding Joe Weider, have stood the test of time. These 24 principles, which have been divided into 3 categories have guided us for decades in designing programmes. It is highly recommended that you use them too, as you learn and advance through your muscle building efforts.

Programme Design
1. Cycle Training	Devote portions of your training year to specific goals for strength, mass or getting cut. This can help decrease your risk of injury and add variety to your routine. Cycle periods of high intensity and low intensity to allow for recovery and spur new gains.
2. Eclectic Training	Incorporate a diverse selection of variables, such as set, rep and exercise schemes, into your workout. Bodypart routines should utilise both mass-building multi-joint moves and single-joint exercises
3. Instinctive Training	Experiment to develop an instinct as to what works best for you. Use your training results along with past experiences to constantly fine-tune your programme. Go by feel in the gym: if your biceps just don't feel like they've recovered from the last workout, do another bodypart that day instead.
4. Muscle Confusion	Constantly change variables in your workouts -- number of sets, number of reps, exercise choice, order of exercises, length of your rest periods -- to avoid getting in a rut and slowing growth.

Intensity Boosters
5. Continuous Tension	Don't allow a given muscle to rest at the top or bottom of a movement. Control both the positive and negative portions of a rep and avoid momentum to maintain constant tension throughout the entire range of motion.
6. Flushing Training	Train one bodypart with multiple exercises ( 3-4 ) before you train another. The "flushing" is your body sending a maximum amount of blood and muscle-building nutrients to that area to best stimulate growth.
7. Holistic Training	Use numerous training techniques ( lows and high reps, faster and slower speeds and alternate exercises ) to stimulate maximum muscle fibres. Don't always approach exercises with the same 6-10 repetition sets; try lightening the load and going for 10 reps in some training sessions to build endurance-related muscle fibres.
8. Isolation Training	This is a technique designed to work individual muscles without including adjacent muscles or muscle groups. A pressdown for triceps ( rather than a close grip bench press ) is an example of an isolation movement.
9. ISO-Tension	Between sets ( or even between workouts ), flex and hold various for 6-10 seconds, keeping them fully contracted before releasing. Competitive bodybuilders use this technique to enhance their posing ability through increased muscle control.
10. Muscle Priority	Hit your weakest bodypart first in a workout or bodypart split, when you can train with more weight and intensity because your energy level is higher.
11. Peak Contraction	Squeeze your contracted muscle isometrically at the end point of a rep to intensify effort. Hold the weight in the fully contracted position for up to 2 seconds at the top of an exercise.
12. Progressive Overload	To continue making gains, your muscles need to work harder in a progressive manner from one workout to the next. During most of your training cycle, try to increase your weights each session, do more reps or sets, or decrease your rest periods between sets.
13. Pyramid Training	Incorporate a range of lighter to heavier weights for each exercise. Start light with higher reps ( 12-15 ) to warm up the muscle, then gradually increase the weights in each successive set while lowering your reps ( 6-8 ). You could also reverse the procedures -- moving from high weight and low reps to low weight and high reps, aka a reverse pyramid.

Advanced Training Techniques
14. Supersets	Perform sets of 2 exercises for the same or different muscle groups back-to-back with no rest in between
15. Tri-sets	Perform three consecutive exercises for one muscle group
16. Giant Sets	Four or more exercises for one muscle group performed in back-to-back fashion without rest in between.
17. Burns	Continue a set past the point at which you can lift a weight through a full or even partial range of motion with a series of rapid partial reps. Do this as long as your muscles can move the weight, even if only a few inches.
18. Cheating	Use momentum ( a slight swing of the weight ) to overcome a sticking point as you fatigue near the end of a set. While doing heavy barbell curls, for example, you might be able to perform only 8 strict reps to failure. A subtle swing of the weight or a slightly faster rep speed may help you get 1-2 additional reps. For advanced bodybuilders only.
19. Descending OR Drop Sets	After completing your reps in a heavy set, quickly strip an equal amount of weight from each side of the bar or select lighter dumbbells. Continue to do reps until you fail, then strip more weight off to complete even more reps.
20. Forced Reps	Have a training partner assist you with reps at the end of a set to help you train past the point of momentary muscular failure. Your training partner will lift the bar with just enough force to get you past the sticking point.
21. Negatives	Resist the downward motion of a very heavy weight. For example, on the bench press, use a weight that's 15% - 25% heavier than you can typically handle, and fight the negative as you slowly lower the bar to your chest. Have your partner
22. Partial Reps	Do reps involving only partial range - at the top, in the middle or at the bottom - of a movement.
23. Pre-exhaustion	Pre-exhaust a muscle with a single-joint exercise before performing a multi-joint movement. In leg training, you can start with leg extensions ( which target the quads ) before a set of squats ( which also work the glutes and hamstrings.
24. Rest-Pause	Take brief rest periods during a set of a given exercise to squeeze more reps out of a set. Use a weight you can lift for 2-3 reps, rest as long as 20 seconds, then try for another 2-3 reps. Take another brief rest and go again for as many reps as you can handle, and repeat one more time.

Free Weight Exercises

Bench Presses

EMPHASIS

Bench presses stress the pectorals, deltoids and triceps. Most champion bodybuilders consider the bench press one of the best upper body exercises.

STARTING POSITION

Lying on your back on a flat exercise bench, take a slightly wider shoulder-width grip on a barbell, palms facing upward. Your arms should be straight and the barbell supported directly above your chest.

THE MOVEMENT

Making sure that your upper arms travel directly out to the sides, slowly bend your arms and lower the barbell straight downward until it touches the middle of your chest at just about your nipple line. Push back up to the starting position and repeat the movement for the suggested number of repetitions.

TRAINING TIPS

Be sure not to arch your back or hold your breath. This takes stress off the muscles being worked and can be dangerous.

Flyes (Supine, Inclined, Declined)

EMPHASIS

This movement builds pectorals and deltoids.

STARTING POSITION

Lie on your back on a flat bench, holding one dumbbell in each hand, pressed up to arm's length above your chest.

THE MOVEMENT

Lower the dumbbells horizontally, keeping your elbows just slightly bent, and brings the dumbbells out and away, down far enough until you feel a good stretch in your chest area. Your upper arms should go considerably below the line of your body.

TRAINING TIPS

If you straighten your arms all the way, this movement is more difficult and does not work the chest as hard. Be sure to take a very deep breath when lowering the dumbbells and exhale as you raise them back through the same arc to the top position.

Lateral Raises

EMPHASIS

This exercise works the outside or lateral head of your deltoid muscles.

STARTING POSITION

Stand erect, holding one dumbbell in each hand, elbows bent.

THE MOVEMENT

Raise the dumbbells simultaneously away from the sides of your body until they are level with the top of your head. Lower slowly and repeat.

TRAINING TIPS

If you always keep your elbows and wrists slightly bent, you will get a much better action on the lateral head of your deltoids. As you raise the dumbbells, rotate your hands so your little finger is higher than the thumb at the top of the movement. Reverse this as you lower the dumbbells.

Behind the Neck Presses

EMPHASIS

This movement works the big muscles of the upper torso, namely your deltoids, trapezius, upper chest, triceps and some upper back muscles.

STARTING POSITION

Start with the bar behind your head, resting across your upper back and base of neck.

THE MOVEMENT

Keeping a wider than shoulder-width grip, press the bar up over your head to arms' length. Return slowly to your neck base and repeat.

If you change the width of your grip periodically, you will stress different muscles. Very wide grips work your deltoids to their max. Narrower grips place a lot of stress on your triceps muscles.

Squats

EMPHASIS

This movement is one of the best exercises you can do, because it affects most of the major muscle groups of the body. The squat works the thigh muscles, hips and buttocks, hamstrings and lowers back. The abdominal muscles, upper back, calves and shoulders are stimulated too.

STARTING POSITION

Stand erect with a barbell behind your neck, balancing it across your shoulders by grasping the bar knurls near the plates. Place your heels about 15-20 inches apart, toes angled slightly outward.

THE MOVEMENT

Fix your eyes on a point in front of you slightly above eye level and keep them there throughout the movement. Then slowly bend your knees and lower your body into a full squat. Be sure to keep your torso upright, your back flat and head up (keeping your vision fixed on a point helps this) during the whole movement. Once your thighs have gone past parallel, and then slowly rise up to the starting position. Always try to keep your feet flat.

TRAINING TIPS

If you lack ankle flexibility, you'll find it difficult to balance yourself while squatting. You can make your balance more secure by resting your heels on a 2x4-inch board during the movement.

Leg Extensions (Iron Boot)

EMPHASIS

This movement develops the quadriceps of the thigh.

STARTING POSITION

Sitting on a high bench with your lower legs hanging, wearing the iron boots.

THE MOVEMENT

Keeping your upper leg stable, straighten out your lower legs, either together or one at a time. Bring your lower leg all the way up so that it's straight, lower and repeat.

TRAINING TIPS

Since the weighted boot puts a traction force on your knee, do not sit in this position while resting. Move back on the bench so your leg is supported.

Leg Extensions

EMPHASIS

This is the best isolation for stressing the quadriceps.

STARTING POSITION

Sit on the bench with the backs of your knees against the edge toward the lever arm. Hook your insteps under the roller pads and grasp the sides of the bench with your hands to steady your torso in an upright position.

THE MOVEMENT

Use the quad strength to slowly straighten your legs. Hold this peak contracted position for a slow count of two, and then lower back to the starting point. Repeat the movement for the desired number of repetitions.

TRAINING TIPS

You can also do machine leg extensions with one leg at a time. Normally the movement is done with toes pointed straight ahead, but you can angle your toes slightly inward or outward as well.

Leg Curls (Iron Boot While Standing)

EMPHASIS

This exercise builds the hamstring muscles.

STARTING POSITION

Leaning against the wall with the boot on. Lean at such an angle that you can bend your knee and do a full leg curl.

THE MOVEMENT

Standing with your body anchored, keep your knee fixed and curl your heel up to your butt, using your hamstring muscles only. Alternate legs for the required number of reps.

TRAINING TIPS

Some of my champions have found that they respond better to higher repetitions in this movement.

Leg Curls

EMPHASIS

This is the best isolation movement for stressing the biceps femoris (hamstrings) muscles.

STARTING POSITION

Lie face down on the table with your knees at the edge of the pad toward the lever arm. Hook your heels under the roller pads and straighten your arms fully. Grasp the sides of the bench and keep your hips on the padded surface throughout the set.

THE MOVEMENT

Use leg biceps strength to flex your legs as fully as possible. Hold this peak contracted position for a slow count of two, then lower slowly back to the starting point. Repeat the movement for the suggested number of repetitions.

TRAINING TIPS

You can also do machine leg curls with one leg at a time. Normally, the movement is done with toes pointed straight downward, but you can angle your toes slightly inward or outward as well.

Bent Over Barbell Rows

EMPHASIS

This movement stresses the large latissimus muscles of your upper back, with secondary emphasis on the trapezius, rhomboids, erector spinae, posterior deltoids, biceps and forearms.

STARTING POSITION

Feet about shoulder-width apart, bend over until your torso is parallel to the floor. Unlock your knees slightly to remove undue stress on your lower back. Grasp a barbell with a shoulder-width grip, your palms facing your shins. Your arms should be hanging straight down from your shoulders at the start of the movement.

THE MOVEMENT

Making sure that your upper arms travel out to the sides, pull the barbell directly upward until it touches your upper stomach. Lower back to the starting position and repeat for the suggested number of reps.

TRAINING TIPS

On most barbell exercises, and particularly on the bent rowing movement, you should periodically vary the width of your grip. This will put different degrees of stress on the muscles. The greater the number of grips, the greater the overall development. Also, be sure to stay focused on the feeling in your back muscles as they are working. Remember, you're not lifting weights, per se; you're using weights to stimulate your muscles.

Barbell Curls

EMPHASIS

This movement stresses the biceps and places secondary stress on the forearms.

STARTING POSITION

Stand erect with a shoulder-width grip on a barbell, palms facing away from your body. Your upper arms should be pinned to the sides of your torso throughout the movement. At the start of the movement, your arms should be straight and the barbell should be resting across your upper thighs.

THE MOVEMENT

Moving just your forearms, bend your arms and move the barbell in a semicircle from your thighs to your chin. Slowly lower the weight along the same arc to the starting point and repeat.

TRAINING TIPS

Be sure to keep your upper body motionless as you curl the weight. Moving your torso and bending your back to get the barbell up will rob the movement of much of its effectiveness. Be sure to lower the bar fully (arms hanging straight down) after having curled it to the top of the movement. Perform a full motion each rep.

Lying Triceps Extensions

EMPHASIS

This movement places stress on the triceps.

STARTING POSITION

Take the same starting position as the bench press, except that you should use a narrow grip (six inches between your index fingers) in the middle of the barbell.

THE MOVEMENT

Keeping your upper arms motionless, bend your elbows and move the barbell in a semicircular arc until it touches your or goes back over your head off the end of the bench. Return the barbell along the same arc to the starting position and repeat for the required number of repetitions.

TRAINING TIPS

This movement can also be done while standing erect, sitting on a flat exercise bench, lying on an incline bench or lying on a decline bench.

Incline Curls with Dumbbells

EMPHASIS

These work your upper arm muscles, particularly your biceps and brachialis.

STARTING POSITION

Lying on the bench on your back holding two dumbbells.

THE MOVEMENT

Keeping your body against the bench, slowly curl the dumbbells from the down position up to your shoulders and then repeat.

TRAINING TIPS

If you move your hands from a fully pronated position (palms down with thumbs in) to a fully supinated position (palms up with thumbs out) at the top of your curl, you will get a super contraction.

Power Cleans

EMPHASIS

This movement works the muscles of the upper, middle and lower back, arm flexors, trapezius, neck and thighs. A great all round exercise.

STARTING POSITION

The bar should be in front of your shins. You should be bent down with your back flat, head up, eyes straight ahead and with an overhand grip on the bar.

THE MOVEMENT

Keeping your back flat and using a shoulder-width grip, pull the bar to your shoulders in one movement. Keep the bar close to your body and concentrate on accelerating the speed with which you pull the bar at all times.

TRAINING TIPS

Think of your arms as mere hooks transmitting power to the bar. Your legs and back do all the work!

One Arm Rows

EMPHASIS

This exercise works the upper-back muscles, especially the lats, and your arm flexors, especially the biceps.

STARTING POSITION

Bend forward, keeping one arm and knee stabilised on a bench. Reach down with the other arm and grasp a dumbbell lying on the floor.

THE MOVEMENT

Pull the dumbbell up to your shoulder or higher, using your back muscles. Lower slowly, getting a good stretch and repeat.

TRAINING TIPS

Remember to do this with both arms and twist your body a little as you pull the dumbbell to the top so that you can pull it through a greater range of motion for greater development.

Bent-Arm Barbell Pullovers

EMPHASIS

This exercise builds your chest, triceps, serratus and upper-back muscles, especially the latissimus dorsi.

STARTING POSITION

Lie on your back on a bench with your head hanging off the end, with the barbell on the floor just behind your head.

THE MOVEMENT

Reach back and grasp the bar with a slightly narrower than shoulder-width grip, pull the bar over your head with your elbows bent. Return and repeat.

TRAINING TIPS

You can use a lot of weight with bent arm pullovers, as compared to straight arm pullovers, so you can build more power and size with this movement.

Military Presses

EMPHASIS

This exercise stresses the deltoids and triceps with secondary emphasis on the upper pectorals, trapezius and back.

STARTING POSITION

Take a shoulder-width grip on a barbell, palms facing away, with the bar resting across the front of your shoulders.

THE MOVEMENT

Push the barbell directly up past your face until your arms are locked out straight and the barbell is directly above your head. Slowly lower the barbell back to the starting position and repeat the movement for the required number of repetition.

TRAINING TIPS

Be careful not to bend backward as you press the weight upward. This will make the movement easier to complete, but will rob your shoulders of part of the stress they should be receiving. Never hold your breath! Always wear a weightlifting belt too.

Upright Rows

EMPHASIS

Upright rows stress the deltoids and trapezius muscles. Secondary emphasis is placed on the biceps and forearms.

STARTING POSITION

Stand erect with a narrow grip (your index fingers should be about six inches apart on the bar) in the middle of a barbell and your palms toward your body. The barbell should be resting across your upper thighs and your arms straight at the beginning of the movement.

THE MOVEMENT

Slowly pull the barbell upward along a line close to your body, pulling your elbows upward and keeping them above the level of your hands at all times. When the bar is at your neck level, pause and lower it slowly along the same arc until it again rests across your upper thighs. Repeat for the required number of reps.

TRAINING TIPS

Be sure to lower the barbell slowly on each repetition. On upright rows you can receive as much benefit from slowly lowering the bar as from raising it.

Reverse Flyes (Bent-Over Lateral Raises With Dumbbells)

EMPHASIS

This movement develops the posterior deltoids and upper-back muscles.

STARTING POSITION

As in the lateral raise, grasp one dumbbell in each hand. Lean over until your body is bent at a 90-degree angle. Bend your knees slightly to take the strain of your back.

THE MOVEMENT

Raise the dumbbells together out laterally to the sides. After reaching the high point of the movement, lower the dumbbells and repeat.

TRAINING TIPS

If you bend your elbows and wrists slightly, you will get a much better pump and contraction in the back deltoid muscles. Keep the mind-muscle link focused on the exercised muscles throughout the movement.

Concentration Curls

EMPHASIS

This movement works your upper arms, especially your biceps.

STARTING POSITION

Seated, or bent forward from the waist with your arm braced against the inside of your thigh.

THE MOVEMENT

Slowly curl your lower arm up toward your chest, but keep your upper arm stationary, tucked in against your inner thigh.

TRAINING TIPS

Do not flex your wrist when you lift the weight because this will enlist the aid of your forearm muscles, making it easier to lift. Feel the movement throughout the entire range. Hold and squeeze the contraction as hard as possible for a full three seconds then lower slowly.

Triceps Kickbacks

EMPHASIS

This movement builds the triceps muscles almost exclusively.

STARTING POSITION

Leaning over with one hand stabilising the body on the end of a bench and the other hand holding a dumbbell.

THE MOVEMENT

Keeping your elbow but fixed, straighten out the forearm and kick the dumbbell back and slightly upwards. You do this with the forearm only.

TRAINING TIPS

Use the Weider ISO-Tension Principle and contract your triceps very hard at the end of the movement for a count of three before lowering back down for maximum development.

Wrist Curls (Palms Up)

EMPHASIS

This exercise strongly stimulates the muscles of your forearms.

STARTING POSITION

Sit at the end of a flat exercise bench with your forearms resting on your thighs so your wrists are hanging over your knees. Take a grip on a barbell with your palms up and you’re inside fingers 8-10 inches apart. Alternatively, you can take a grip of the same width with your palms down.

THE MOVEMENT

Flex your wrists, curling the barbell upward as high as you can. Return to the starting position and repeat.

TRAINING TIPS

Doing wrist curls with palms up stresses the flexor muscles on the insides of the forearms. Doing them with palms down stresses the extensor muscles on the outsides of the forearms.

Lunges

EMPHASIS

This movement stresses your upper hamstrings, butt muscles and quadriceps.

STARTING POSITION

Stand erect with the barbell across your shoulders. Take a long step forward and sink slowly into a squat with that leg extended.

THE MOVEMENT

When you have lowered into that extended position, use your leg to bring yourself erect again. Then step out with the other foot and repeat.

TRAINING TIPS

If you only push yourself up three quarters of the way or just short of full extension, you will keep constant tension on your quadriceps.

Deadlifts

EMPHASIS

This exercise builds your lower back, hip, middle back, and thigh and trapezius muscles. Also strengthens your grip.

STARTING POSITION

Stand with your shins just grazing the barbell. Bend down naturally and grasp the bar with one hand forward and one hand reversed (to increase your grip power). Stand erect naturally using the power of your legs and back in conjunction. Keep the bar close to your body at all times as you start the lift.

THE MOVEMENT

Lift the weight from the floor, keeping your arms straight and your back as flat as you can. Bring the bar up keeping it close to your body and lower it back slowly once you have reached the top position, which is the bar against your upper thigh, arms extended. Repeat the exercise for the required number of reps.

TRAINING TIPS

Once you have mastered this exercise, you can do Deadlifts occasionally, with your knees straight. These are called stiff-leg Deadlifts and work your lower back very hard. However, this is an advanced exercise and you cannot use as much weight.

Incline Presses

EMPHASIS

This exercise stresses the upper chest muscles, anterior or front deltoid muscles, and your triceps muscles.

STARTING POSITION

Lying on an incline bench on your back with the bench set at a 35-45 degree angle.

THE MOVEMENT

Take the bar off the racks using a grip a bit wider than your shoulders. Inhale and lower to the high point of your chest. Without pause, press the weight back up while exhaling.

TRAINING TIPS

By using a wider grip and lowering the bar to your clavicles, you'll get a better pump in your chest.

Close-Grip Bench Press

EMPHASIS

This exercise places primary stress on the pectorals (particularly the inner section), anterior deltoids and triceps.

STARTING POSITION

Take a narrow over-grip in the middle of a moderately weighted barbell (there should be 4-6 inches of space between your index fingers). Lie on your back on a flat exercise bench with your feet flat on the floor to balance your body, and extend your arms straight upward from your shoulders.

THE MOVEMENT

Bend your arms and slowly lower the barbell downward until it touches your chest. Push it slowly back to the starting point and repeat the movement for the suggested number of repetition.

TRAINING TIPS

The wider the grip in this exercise, the more stress moves from the inner to outer pectorals.

Forward Raises (Dumbbells or Barbell)

EMPHASIS

This exercise works the muscles of the upper chest and front or anterior deltoid.

STARTING POSITION

Stand erect, holding one dumbbell in each hand or a straight bar at arms' length across the middle of your thighs.

THE MOVEMENT

Raise the dumbbells either one at a time or simultaneously with your elbows slightly bent until they are eye level. Lower slowly and repeat. You can do the same thing with the bar.

TRAINING TIPS

If you use the dumbbells, try holding them with your thumbs up and raising them in this manner. This will isolate the front deltoid even more.

Dumbbell Triceps Extensions

EMPHASIS

This movement places direct stress on the triceps muscles of the upper arm.

STARTING POSITION

Grasp a light dumbbell in your left hand and sit at the end of a flat exercise bench. Place your right hand on your hip and extend your left arm straight upward from your shoulder, your palm facing forward throughout the movement.

THE MOVEMENT

Keeping your upper arm motionless, allow the dumbbell to travel backward and downward in a semicircular arc to as low a position as possible. Use triceps strength to move it back along the same arc to the starting position. Repeat. Be sure that you do an equal number of sets and reps for each arm.

TRAINING TIPS

You can also move the weight diagonally across your body rather than directly to the rear.

Seated Alternate Dumbbell Curls

EMPHASIS

This exercise works all the arm flexor muscles, especially the biceps.

STARTING POSITION

Seated on the end of a bench or standing, holding one dumbbell in each hand.

THE MOVEMENT

Curl one dumbbell in a strict manner up to your shoulder. Then, as you lower that dumbbell slowly, curl the other dumbbell, alternating the movements.

TRAINING TIPS

Some champions like to start this movement with their palms down, turning their palms up as they go through the motion to better activate their biceps.

Reverse Curls

EMPHASIS

This exercise works the large muscles at the top of your forearms, particularly the brachioradialis.

STARTING POSITION

Standing, holding onto a barbell with your arms down and arms extended in front of your thighs, the bar across your thighs.

THE MOVEMENT

Keeping your elbows as fixed as possible, curl the weight up to your shoulders slowly and evenly. Lower and repeat.

TRAINING TIPS

Avoid extending your wrists when curling and avoid using body heave to make the lift. Both techniques make the movement less effective.

Standing Calf Raises

EMPHASIS

This movement stresses the gastrocnemius and soleus muscles of your calves.

STARTING POSITION

Place a barbell behind your neck, balancing it as you do when performing a squat. Stand with your toes and the balls of your feet on a 4x4 inch or 2x4 inch block of wood. Your feet should be about 8-10 inches apart, (toes pointed directly ahead. The lower you can get the heels, the better).

THE MOVEMENT

Keeping your legs straight, rise up as high as possible on your toes. Lower slowly back to the starting point and repeat. You can also do this while holding a dumbbell in your hand.

TRAINING TIPS

You might find it difficult to balance yourself, but if you rise up slowly you should be able to manage. Large gyms have a special calf machine that eliminates the balance problem. On your second set of calf raises, point your toes outward at 45-degree angles. On your third set, point them inward at 45-degree angles. Each foot position stresses the calves somewhat differently.

Walking Calf Raises

EMPHASIS

This exercise develops the gastrocnemius muscles of the calves.

STARTING POSITION

Grasp moderately weighted dumbbells in each hand and stand erect with your arms hanging down at your sides.

THE MOVEMENT

Walk across the gym floor being sure to rise up as high as possible on your toes with each step. Continue walking around the gym until you feel that your calf muscles are comfortably fatigued.

TRAINING TIPS

Once your calves are fully warmed up, you can actually hop a little on each repetition.

Neck Exercises (all directions)

EMPHASIS

You will be building up all your neck muscles, those on the front, back and sides of your neck. You will also condition your shoulder girdle elevators.

STARTING POSITION

Sitting in an upright position with your hands, palms in, against your forehead. Bend your head back as far as you can.

Using your hands to supply resistance against the front of your forehead, bend or flex your head as far forward as possible.

THE MOVEMENT

Go backward through the full range of motion and repeat for the required number of repetitions. Now move your head all the way to your left. Place the right hand up to the side of your head and bend all the way over to the right against the resistance of your arm and hand power. Now bend your head to your right shoulder and, using your left hand against the side of your head, flex your head all the way to the left. You have now exercised your neck in flexion and side flexion. Now bend your head all the way forward and place your hands behind your head. Extend your head back through the full range of motion against the resistance supplied by your arms and hands. Repeat for the required number of repetitions.

Both before and after neck exercising, roll your head around in a relaxed manner through all its available ranges of motion.

TRAINING TIPS

This will warm you up before exercise and relax you after exercise. As you become more advanced in neck work, you can use a towel instead of your hands to provide resistance. Using a towel is very effective for forward flexion and reverse extension, but not in sideways flexion.

Crunches

EMPHASIS

This exercise works your upper abdominals.

STARTING POSITION

Lie supine with your legs up on a bench. Your arms can be folded across your chest or your hands clasped behind your head.

THE MOVEMENT

Slowly curl your shoulders toward your knees until your shoulder blades get 1-2 inches off the floor. Hold for a second, go back to the starting position and repeat.

TRAINING TIPS

To get and even better contraction while you are doing your crunch, try to push your lower back into the floor.

Leg Raises

EMPHASIS

This movement works the muscles of the lower abdomen and the upper hip-thigh flexor muscles

STARTING POSITION

Lie flat on your back on the floor with your lower back firmly against the floor.

THE MOVEMENT

Stabilising your body and keeping your lower back flat on the floor with a slight bend in knees lift your legs straight up until they are perpendicular to your torso then lower back until the legs graze the floor and repeat.

TRAINING TIPS

To keep tension on the lower abs, make sure your back stays flat against the floor at all times. If you relax and arch your lower back, this movement puts too much stress on your lower back and loses its effectiveness as a lower abdominal builder. To intensify this exercise uses an incline bench as shown in illustration.