Exercise Routine: Back

     Hey guys!

     It's time for our last exercise routine. It is my favorite -- back. I have 5 exercises for you guys with variations for developing both a wide and thick back.

     One aspect of back exercises that I want to emphasize is that you need to make sure to really contract your muscles. Especially with rows, the more you contract the thicker your back will become.

     With that said, let's get to it.


Barbell Row: This is a great exercise for developing thickness and strength in your upper back. It works the upper trapezius and latissimus dorsi, the 2 biggest muscles of the back, as well as many of the smaller muscles that create a fully developed back.

1. Begin by grabbing the barbell at shoulder width with an overhand grip.
2. Keep your torso parallel with the floor, arms hanging down, and bring your arms up as you squeeze your shoulder blades together until the dumbbell touches your chest.
3. Squeeze at the top and slowly lower the weight back down.

Starting Position

Ending Position

    
     I want to emphasize that squeeze at the top. It is very important that you feel that contraction for the best possible results. One variation of this exercise involves using an underhand grip, which places more emphasis on the biceps.


Dumbbell Row: The dumbbell row basically does the same job as the barbell row, but also offers better range-of-motion. The barbell row will be a better mass builder since you can use more weight during the exercise, but dumbbell rows offer a more developed look with that increased range-of-motion.

1. Begin with one leg with your knee resting on a flat bench. On that same side, grab the end of the bench in front of you. Bring the other leg forward, keeping it slightly bent. Make sure not to round your back. Hold the dumbbell with the hand on the same side as the forward leg.
2. Bring the dumbbell up by squeezing your shoulder blade until the dumbbell touches you chest.
3. Squeeze at the top and slowly lower the weight back down.

Starting Positon

Ending Position

     






    
     When you perform any row, think of the movement more as you squeezing your shoulder blades together more than you using your arm to bring the weight up. This will put more tension on your back instead of your arms to promote optimal growth. A variation of this exercise that you could perform involves your bringing the dumbbell out more to the side which puts more stress on your posterior (rear) deltoids.


T-Bar Row:  This is a great exercise for developing thickness in the middle of the back, notably the associated portions of the trapezius and latissimus dorsi. For demonstration purposes, I will describe this exercise using a dumbbell since not every gym offers a T-bar row machine.

1. Begin with your legs a little wider than shoulder width. Position the dumbbell in between your legs. Bend over, grab the dumbbell with both hands, and keep your back straight, above parallel with the floor.
2. Bring your arms up as you squeeze your shoulder blades together until the dumbbell touches your abdomen.
3. Squeeze at the top and slowly lower the weight back down.

Starting Position

Ending Position

     








    
     The range-of-motion for this exercise is not as great when using a dumbbell, but work with what you have. You may not be able to get the best back development, but that is no excuse for no development at all.


Pull-up: The pull-up is a great exercise for developing the width of the back. There is no substitute for this exercise. Beginners may struggle with this exercise, so I recommend placing a bench or similar piece of equipment under the bar to shorten the range-of-motion, thereby making the exercise easier.

1. Begin by grabbing the bar with a shoulder-width overhand grip. Hang from the bar and bring your legs up slightly to activate your core to prevent swinging.
2. Pull yourself straight up, squeeze at the top, and slowly lower yourself back down.

You cannot tell in this photo, but my legs are raised

     There are so many variations of this exercise you can perform simply by switching to a underhand grip or adjusting the position of your hands. The more narrow the grip, the more you engage the lower latissimus dorsi, and an underhand grip will place more emphasis the biceps.










Barbell Shrug: The last exercise is the barbell shrug. Now, some people group traps and shoulders together, and that is not a bad idea. You use your trapezius during many shoulder exercises. On the other hand, you also use your trapezius during many back exercises.

     It is up to you when you perform exercises for your trapezius, but since this is a major back muscle, I will group it with back. This is a great exercise for developing the upper portion of the trapezius that makes your neck look bigger.

1. Begin by grabbing the barbell at shoulder-width. Keep your back and head straight. Do not look down during the exercise as this will tilt your head downward, forcing your spine to curve.
2. With arms straight, shrug upward as high as you can and hold that contraction for a second before slowly lowering the weight back down.

     Two great variations of this exercise are (1) using dumbbells from the side, and (2) grabbing the barbell behind your back. Both of these variations work different muscle fibers and can help generate extra height for the trapezius.

     So that's it for this exercise routine. Be sure to check in next month for a brand new topic. If you have any questions leave a comment below, and expect much more great information in the future.

     Get Stronger!
          -Nas

How to Develop Aesthetic Abdominals

     Hey Guys!

     In this post I want to discuss how to develop your abdominals in an aesthetically-pleasing manner. Having a nice, defined, and well-rounded core is important for the aesthetics of bodybuilding, and hey, it's gonna be summer soon.

     Now, besides the rectus abdominus (6-pack muscle group) there are other core muscles that need to be developed for the best possible physique. These are the obliques, the transverse abdominis, the serratus anterior, and the intercostals.

     One aspect of developing an aesthetic core that you must understand is that you cannot spot reduce the fat on your body. This means you cannot burn fat specifically in one area and not in others. So no matter how many crunches you do, you will still burn a proportionate amount of fat from each area of your body.

     However, muscles that are toned stick out more than muscles that are not, and the body stores fat over the least active areas of your body. So though you cannot burn fat from one specific area, you can train your body to not store as much fat in that area.

     Getting on with the different core muscles. I'm sure you all have heard a ton of information on how to train the rectus abdominis, so I will save you some trouble. You simply need to keep in mind to work both the upper and lower abs. To target the upper abs, perform exercises that bring the torso to your pelvis, such as crunches. To target the lower abs, perform exercises the bring the legs to the torso, such as leg raises.

     How long you decide to train this area is completely up to you. But keep in mind the more you train the better off you will be. Also, the rectus abdominis is one core muscle that you can get away with training heavy. But for the best physique it is best to perform sets of 20.

     Now I want to get to the obliques -- or love handles. These are the muscles located on either side of the torso. In order to develop the aesthetic V-taper, you have to work the obliques. However, you do not want the obliques to become big because they would stick out even more.

     The best way to work obliques is to perform sets of around 20 reps. This will tone the obliques without promoting hypertrophy (growth). My favorite exercises for the obliques are twisting exercises, notably the Russian Twist. Side bends are also another great exercise for the obliques.

     Getting on to the serratus and intercostals. These muscles are very small, but they make a big aesthetic difference by filling out the torso. The serratus are small finger-like muscles underneath the pectorals. In fact, you work these muscles while performing many chest exercises.

     The intercostals are located over the ribs. The best exercise that I would recommend for the serratus and intercostals is the pullover. Check out my chest routine for more information on this exercise. Twisting exercises tend to work these muscles as well.

     Now last, but not least, is the transverse abdominis. This muscle is not visible as it lies underneath the rectus abdominis. But don't sleep on it. The transverse abdominis is responsible for pulling the abs inward. It is essential to work this muscle so that your abs develop a nice, flat look.

     The best exercise to work the transverse abdominis is the stomach vacuum. To perform this exercise, take in a few deep breaths. On your last breath, pull your stomach in as you exhale with abdominal breathing. To fully work the muscle, pull in your stomach even more and try to hold that contraction for as long as possible. Think of it as though you are bringing your belly button to your spine.

Stomach Vacuum Front View.

Notice how far I suck my stomach in.

    














   
     It may be difficult to get the feel for this exercise at first, but the more you try, the more your nervous system will connect with the muscle.

     Of course, diet is important to reduce fat so that the abs stick out. I will not go into diet in this post because nutrition will be the topic for next month. But I will give you 3 tips to get lean. Eat whole, unprocessed foods, eat a little less every day, and drink only water.

     So that is it for this post. Be sure to check in this weekend for the last exercise routine which will end the topic of bodybuilding for this month. I hope you guys are as excited as I am.

     Get stronger!
          -Nas

Exercise Routine: Chest

     Hey Guys!

     This week I have everyone's favorite routine -- chest. Everyone wants a big chest, and this routine aims to help you all build size and definition.

     Before we begin, I want to address the difference between flat, incline, and decline bench exercises. Flat bench exercises target the middle of your chest. Incline bench targets the upper portion. Decline works the lower portion. You must practice each version to build a fully developed chest.


     Bench Press:  This is the best mass builder for chest. It also targets the triceps and anterior deltoids.

1. Lay down on a flat bench. Grab the barbell wider than shoulder grip and remove it from the rack.
2. Slowly lower the bar down until it touches your chest, in line with your nipples, but do not let it rest there. Your elbows should be bent to form 90 degree angles.

But notice the 90 degree bend in my arms when I lower the barbell

Notice that my grip is significantly wider than shoulder width

    


Dumbbell Chest Presses: Although the bench press is a great exercise, using dumbbells grants you greater range-of-motion, which allows you to fully develop your chest. The only downside is that you will have to use less weight; however, this is still a great mass-builder. Work up to 4 sets for both incline and decline.

1. Begin with the dumbbells over your chest, in line with your nipples, with arms bent forming 90 degree angles.
2. Bring the weight up and squeeze your chest together. The dumbbells should be close to touching.
3. Slowly lower the weight back to the starting position.

Incline Chest Press Starting Position

Incline Chest Press Ending Positon

      












Dumbbell Flys: This is an excellent exercise for isolating your chest and creating width and definition. Never use heavy weights during this exercise. I would recommend performing sets of 10-12 repetitions. People with shoulder pain may not be able to perform this exercise.

1. Lie down on the bench with your arms held high over your head, chest squeezed together, and arms slightly bent.
2. Bring your arms down to the side in a hugging motion until you feel the stretch in your chest.
3. Bring your arms back to the starting position in the same hugging motion.

     To really feel this exercise, focus on squeezing your chest on the way up.

Dumbbell Fly Positive Movement

Dumbbell Fly Negative Movement

     












Dumbbell Pullovers: This exercise works the inner portion of the chest and the serratus (the small finger like muscles underneath the chest. It also stretches out the rib cage.

1. Begin by lying on a flat bench with only your upper back. Your neck and legs should hang off the bench. Hold the dumbbell over your chest by pressing your hands against the upper plate of the dumbbell. Keep your elbows bent.
2. Slowly bring the dumbbell behind your head as far as your range-of-motion allows.
3. Bring the dumbbell back over your chest. Make sure to squeeze your chest and hold that position for 1-2 seconds.

Pullover Positive Movement

Pullover Negative Movement

    









   

     This exercise also targets the latissimus dorsi and triceps as well. Do not use heavy weight.

     For beginners, I recommend starting with only the bench press. Focus on increasing your overall strength with this exercise. As you progress, add flys and incline presses. Finally, add decline presses and pullovers to your routine.

     So that is it for this routine. Next week we will have our final and best exercise routine. Be sure to check it out, and be sure to check back during the week for more exercise and diet advice.

     Get Stronger!
          -Nas

Bodybuilding for Women, the Middle-Aged, and the Elderly

     Hey Guys!

     In this post I want to address bodybuilding concerns with women, the middle-aged, and the elderly. Bodybuilding is not just for 20 year old males -- it is a healthy activity for men and women of all ages.

     The main concern of some women in regards to bodybuilding is that they believe they will become bulky and less feminine. But it is very difficult for women to reach that stage.

     I'm not saying that it is not possible, but it is improbable for 2 reasons. (1) Women do not have the same proportion of upper-body mass as men, and (2) women lack testosterone, which gives men the advantage in promoting muscle growth.

     Women who lift weights tend to look more feminine. They end up with a nice, toned look, and have the right womanly proportions. They maintain their figure and womanly physique. People tend to find these women more attractive than those who do not lift weights.

     Getting on to the middle-aged and the elderly. The fact that many middle-aged and elderly people have not worked out before, and therefore cannot reach their potential, tends to become an excuse for them not to lift.

     And it is true that they will not see their potential. The prime years for muscle building are between 20 and 30. But they can still get stronger, they can gain muscle, and they can raise their energy levels considerably.

     Bodybuilding does not become less important as you grow older -- it becomes more important. As you age your muscles begin to atrophy (lose muscle mass). This will lead to fat accumulation, lowered vitality, and poor posture over time.

     With bodybuilding you can reverse that. Even people in their 70s and 80s have been able to gain muscle and improve their health. So are you too old to be a bodybuilder? No. You are too old not to.

     Now bodybuilding is still essentially the same between men and women of all ages. Our physiology is relatively the same. The only differences are hormone levels and muscle proportion.

     Women, the middle-aged, and the elderly simply have to work harder to gain muscle than a 20 year old male. However, the exercises each group should perform are still the same. The parameters of bodybuilding are still the same. The difference is that these groups of people need more time to build muscle.

     Also, the older you are the more time you need for rest, and the more time you need to spend warming up. The older you are, the more likely you can be injured, and your recovery time is not the same as someone in his/her prime.

     With that in mind, it is important for middle-aged and elderly bodybuilders to be extra cautious when training.

     So that is it for this post. Feel free to share this link to someone to give them the reason they need to begin their bodybuilding journey. Also, be sure to check in this weekend for yet another exercise routine.

     Get Stronger!
          -Nas

Exercise Routine: Biceps

     Hey Guys!

     This week's exercise routine focuses on biceps. Why? Because everyone wants big biceps, and I know a thing or two on how to turn these guys into canon balls.

     I am going to offer you guys 5 exercises to target every portion of your biceps. See, this muscle can be a little tricky. You have to develop height, peak, and the long and short heads of the biceps in order for them to fully develop.

     I am going to assume everyone has a good idea on how to perform a biceps curl, so the photos in this post will mainly show good form and hand position.

     To ensure maximum growth during any of these exercises, follow my general instructions as follows:

1. Bring the weight up without swinging your back or your arms. The best way to check your form during any curl is to watch yourself in the mirror from the side view.
2. Squeeze at the top to fully contract the biceps.
3. Slowly lower the weight back down to the starting position.

     Keep these steps in mind, and let's start with the first exercise.

     Barbell Curls --  This is the best mass building exercise for your biceps. Grab the barbell at shoulder width while performing this exercise. Try to keep your form as smooth as possible, but you can cheat a little during your last set to completely fatigue the biceps. Just keep in mind that you want to cheat only enough to get the weight up. Your biceps should be doing as much work as possible.

Wide-Grip Starting position

      

     Wide-Grip Barbell Curls -- This exercise focuses on the right (inside) portion of the biceps. To perform this exercise, grab the barbell a few inches outside shoulder width. You will not be able to use as much weight as you could with regular barbell curls.

    






     
   
     Close-Grip Barbell Curls -- This exercise focuses on the left (outside) portion of the biceps. To perform this exercise, grab the barbell a few inches within shoulder width. Again, you will not be able to use as much weight as you could with regular barbell curls.

Close-Grip Starting Position

     Drag Curls -- This is a great exercise for developing the peak of the biceps. To perform this exercise, grab the barbell at shoulder width, but instead of curling the weight, drag your arms upward until they fully contract.

Drag Curl Ending Position

     Incline Hammer Curls -- This exercise isolates your biceps and brachialis (small muscle that lies between the biceps and triceps), and forces you to perform the exercise through the greatest range-of-motion. This exercise is great for developing biceps height. To perform this exercise, sit back against an incline bench with a dumbbell in each hand. Let your hands hang down by your sides. You should feel a nice stretch in your biceps. With a neutral grip (thumb turned upward) curl the weight up one arm at a time.


     Now, you cannot perform all of these exercises every week. My advice is to focus on 2 exercises every 3-4 weeks. For example, you may focus on wide- and close-grip barbell curls at one point, but later switch to barbell and drag curls later on.

     What is important is that you develop each part of your biceps evenly so that they look nice and balanced. Aim for 4 sets, 8 reps per exercise. Also, stretching your biceps will grant you greater range-of-motion during incline curls.

     So that is it for this week's exercise routine. Tune in next weekend for another exercise post (I'm thinking either chest or back), and be sure to check in during the week for my information posts as well.

     Get Stronger!
          -Nas

Building up your Calves, Traps, Shoulders, and Forearms

     Hey Guys!

     A lot of people have difficulty building up their calves, traps, shoulders, and forearms. These are the 4 muscles that people have the most trouble on. Some people are gifted and easily build up these areas, while many others struggle to get the results they want.

     I will break down my experience and knowledge on how to build these areas up, but you will see me repeat one statement throughout this post -- that you need to be patient and work hard. Pay attention to that.

     Let's get started!

     The calves. This muscle group gives most people trouble. Though some people have naturally big calves, many people have to work hard to build them up.

     The first mistake you are probably making with calves is that you are not lifting heavy enough. Your calves possess much greater strength and endurance than most other muscles -- they have to support your body-weight all day long.

     So the first thing you need to do when you perform calf raises is make sure the weight on the barbell weighs at least twice as much as your body-weight. You may need to work up to that, but your calves will not grow much before you use heavy enough weight during this exercise. So if you weigh 160, your barbell needs to weigh at least 320.

     And with calves you need to be patient. You will have to spend at least a year to see good results. There are no shortcuts. I'm sorry, but calves will be calves. Next!

     The Traps. Some people expect these to grow overnight. But they fail to realize they are attempting to add inches to their traps. That is going to take a while. You can't expect to add a few inches to your arms, or your chest, or even your legs overnight. Like calves, you will have to spend time on this muscle.

     Also, despite what some people say, shrugs are the best exercise for growing your traps. There is no exercise that comes close to isolating the traps while allowing you to use heavy weight.

     Now there are a couple variations of the shrug that I would like to share with you. The first is using dumbbells with your arms at your sides. This variation provides the best range-of-motion to help build up those traps.

     The second variation requires you to hold the barbell behind your back, which allows you to build up the rest of your trapezius. For those who do not know, the trapezius stretches all the way from your neck to your middle back. Behind-the-back barbell shrugs are excellent for targeting this muscle fully.

     Onto the next muscle group -- shoulders. Most people see results for a while with shoulders, only to see them suddenly die out. There is not much you can do at this point considering that you are performing a variety of shoulder exercises.

     The one thing you do not want to do is use the same weight for weeks on end. Either increase the weight and decrease the sets and reps, or decrease the weight and add more sets and reps.

     Shoulders can be tough. Make sure that you have a good mass builder in your arsenal such as Shoulder or Arnold Press. Also, make sure you are performing enough reps. Remember that your shoulders are used in many upper body movements. They have great endurance so it will take a lot to completely fatigue them and promote muscle growth.

     Finally we come to Forearms. Some people do not work forearms because they see no need as they are used in virtually every barbell and dumbbell exercise. They will get bigger naturally, but they will not get as big as they could with this mentality. Bodybuilders want to look proportionate, so they focus on every muscle.

     And having strong forearms will help you with all your heavy lifts. You do not want your forearms giving out first.

     With that said, forearms are a lot like calves. They have above average strength and endurance. Focus on performing enough exercises, sets, and reps. Also, make sure you use enough weight during your exercises.

     So what you should take from this post is that it will take time for these muscles to grow, and you need to work them especially hard. Good luck everyone!

     That's all I got for this week. If you have any questions let me know in the comments section below, and be sure to check out an all-new exercise routine later this week.

     Get Stronger!
          -Nas

Exercise Routine: Shoulders

     Hey Guys!

     As promised, today I give you guys my shoulder routine. I have 4 exercises for you guys, with their variations, that will target all 3 heads of the deltoids. In addition, I will give you all my secrets to maximize shoulder growth.

     The first exercise is the Shoulder Press. I will describe how to do this exercise from the ground, but you can make it easier on yourself with a squat rack.

Starting Position

Ending Position

1. Grab the barbell at shoulder width, palms facing away from you. Pull the weight up and flick your wrists up to bring the weight up to your shoulders. This is the starting position.
2. Press the weight straight up, lock out your elbows, and SLOWLY lower the weight back down.

     2 variations you can perform for this exercise are the Behind-the-neck Press and the Arnold Press. The Behind-the-neck press is almost identical to the shoulder press. The exception is that you bring the barbell behind your head while performing the exercise.

     The Arnold Press is performed with dumbbells. From the same starting position, keep your wrists turned towards you, and as you press upward, rotate your forearms so that by the time your arms are locked out, your palms will be facing away from you.

     This exercise and its variations focuses on all 3 heads of the deltoids with the main focus on the front and side delts. This is your mass builder for shoulders -- it allows you to use the most weight.

     The next exercise is the Side Lateral Raise. This exercise emphasize the side deltoids, creating definition and extra size. This is a great exercise for developing wide shoulders.

Starting Position

Ending Position

1. Begin with dumbbells at your sides, bend forward slightly at the waist.
2. With arms bent, raise your arms until they are parallel with the ground.
3. Squeeze at the top and SLOWLY lower the weight back down. DO NOT go above shoulder height as this will cause shoulder injury.

    
You can also perform this exercise with straight arms, which is useful in adding variation to your workout, and will allow you to target your shoulders at a slightly different angle. Straight-arm Side Lateral Raises also put less stress on your shoulder joint.

     The third exercise is the Front Lateral Raise, which targets the front deltoids. This exercise is great for creating separation between the chest and shoulders, as well as adding additional mass and definition.

Ending Position

1. Begin with arms at your sides, similar to the side lateral raise (except you do not bend forward.) Also, no bend in your elbows.
2. Raise your arms straight up until they are parallel with the ground.
3. Squeeze at the top and SLOWLY lower the weight back down. DO NOT go above shoulder height as it will cause shoulder injury.

     The variation I feel is best for this exercise is a version using a neutral grip (thumb facing upward.) This variation is less stressful on the shoulder joint and allows you to use slightly heavier weight. Keep in mind that weight should not sacrifice form.

     Finally, the final exercise -- Reverse Flys. I cannot stress enough the importance of this exercise. It is important not only for bodybuilding, but for any exercise routine. It improves posture by strengthening the rear deltoids that pull the shoulder backward. And it is also important for shoulder alignment.

     If your rear deltoids are considerably smaller than the front and side heads, your shoulder joint will be pulled forward out of its healthy position. This is the case in people who perform a lot of pressing exercises (shoulder press, bench press) and few pulling movements.

     Reverse Flys protect the structural integrity of the shoulder joint by strengthening the rear delts and creating muscle balance between all 3 heads of the shoulder joint.

Starting Position

1. Begin this exercise with dumbbells at your sides. Bend over until your body is parallel or close to parallel with the ground. Keep your knees slightly bent.
2. With bent arms, raise your arms up until your shoulder blades touch. IT IS VERY IMPORTANT TO SQUEEZE AT THE TOP. Then SLOWLY lower the weight back down.

     A variation of this exercise involves lying on your stomach on a flat bench and performing this exercise. This will allow you to use heavier weights since you do not have to focus on keeping your form as in the standing version.

     Now shoulders are just one of those muscles that you have to work hard for them to grow. Your shoulders are involved in most upper body movements, and that gives them outstanding durability. You will have to spend hours, and lots of time and energy, to see them grow. Be patient with them, but do not slack off when it comes to them.

     You should focus on high volume for shoulders. Try working your way up to 4 sets, 10 reps for each exercise. Keep your rest time to 90 seconds or less.

     Shoulders injuries are also one of the most common in the gym. Even if you do not outright hurt them, they can deteriorate over time. This can be prevented by (1) using weight you can handle and (2) stretching them. A shoulder injury affects virtually every exercise.

     So that is our first exercise routine. Be sure to tune in later for more good stuff.

     Get Stronger!
          -Nas

Tips to Develop an Aesthetic Body

     Hey Guys!

     In this post I want to help you all understand a few key points that all bodybuilders need to realize to create a good looking body. These may be points that you overlook or those that you simply have not heard of.

     THE MOST IMPORTANT ASPECT of a proper bodybuilding routine is FULL RANGE-OF-MOTION. You need to remember that. You cannot simply perform the exercise without focus. You need to contract the muscle(s), squeeze at the top, and SLOWLY lower the weight back down. You need to do this for each rep.

     The time under tension aspect is very important. The reason your muscles grow is that they have been under increased stress caused by increased time under tension. MOMENTUM DOES NOT BUILD MUSCLE. Controlling the weight is especially important with definition exercises such as dumbbell flys where light weight is used.

     The only instance you would not use full range-of-motion would be when you perform partial reps for a specific purpose. This purpose could be to fully exhaust the muscles at the end of a set or exercise, or it could be to target certain muscle fibers. For example, partial squats can be implemented to develop the lower quadriceps.

     Also on the topic of partial reps, another great bodybuilding technique, or techniques I should say, are forced reps and pause reps. To perform forced reps requires a partner who helps you finish your reps. The best example of that is a spotter helping his partner get the weight up on a bench-press. The purpose of this technique is to fully exhaust the targeted muscles.

     Paused reps do not require a partner. This technique allows the lifter to pause for a few seconds to rest and get the weight up. This is a great technique when training alone and allows you to crank out a few extra reps you could not perform without the added rest.

    Yet another great technique with a partner is forced negatives. The negative, or eccentric, portion of the exercise creates the most micro tears in the muscle, and therefore promotes muscle growth. An example of a negative is the lowering of the weight while doing a bicep curl.

     With forced negatives, you bring the weight up, and your partner applies his force as you bring the weight down. In order for this to work, you have to control the weight as you lower it. Your partner should apply just enough force that you can handle, which could take practice to perfect.

     My final piece of advice is that CHEATING IS OKAY, BUT SHOULD BE KEPT TO A MINIMUM. You should only cheat in your last set as fatigue sets in. You should still control the weight as much as possible. If you begin the exercise and already have to cheat then you need to lower the weight.

     Cheating will allow you to fully fatigue your muscles, which is essential in bodybuilding. Again, only a small portion of your reps should be cheat reps.

     So that's all for this post. Practice these techniques and I guarantee that you will see better results. Just remember that you need to challenge yourself. These techniques can be helpful, but they can also be hurtful if you do not use them to add an extra challenge. You should not use these techniques as an escape from the pain and discomfort of the exercise.

     If you have any questions, feel free to leave them in the comments section below, and tune in this weekend for our first exercise routine.

     Get Stronger!
          -Nas

The Science of Bodybuilding: How to Develop an Aesthetic Body

     Hey guys!

     New month, new focus. Our new focus - bodybuilding. Now, I have spent the last few months focusing on bodybuilding and have recently read Arnold Schwarzenegger's The New Encyclopedia of Modern Bodybuilding, and all the information and exercises I discuss this month will come mainly from this book and my experiences.

     Most people do not think about it, but they practice bodybuilding. You may not be trying to compete on a professional level, but you want to improve your physique. A lot of people go to the gym to look better, and that is one of the core principles of bodybuilding.

     Now bodybuilding is a lot different than power-lifting, both in terms of training outcome and the science behind it. Power-lifters develop functional strength. They train their muscles with compound exercises and train to increase their neuromuscular strength. This type of training is better suited for athletes trying to improve their performances in their respective sports.

     Bodybuilders, on the other hand, tend to isolate their muscles to develop them in an aesthetic manner. To truly develop an aesthetic body would require you to not only develop each muscle, but each part of each muscle. That requires that you perform several isolation exercises per muscle.

     Bodybuilders also train specifically for muscle growth, and contrary to what many people think, lighter weights are better for muscle growth.

     The difference between powerlifting and bodybuilding is that powerlifters increases their neuromuscular strength by lifting heavy, which trains their neuromuscular system to activate more and more muscle fibers for each rep.

     But bodybuilders use lighter weights to completely fatigue their muscles to promote muscle growth. A muscle is not one unit, but a group of muscle fibers working together. When you train with lighter weights you only activate a small number of muscle fibers at once. When those muscle fibers get tired, your nervous system activates other, fresher muscle fibers.

     So bodybuilders increase their sets and reps and incorporate multiple exercises per muscle group to work every muscle fiber available.

     Generally speaking, you would use about 75% of your one-rep maximum (the most weight you can handle for one rep), which equates to 8-12 reps for upper body and 12-15 reps for lower body.

     More advanced bodybuilders do 4-5 exercises with 4 sets per exercise. So you are talking about, at least, 20 sets total. You still wondering how bodybuilders get big? Not only that, but each rep is controlled. You bring the weight up, squeeze at the top, and slowly lower the weight. You want to focus on full range-of-motion to work every possible muscle fiber.

     Now, there are different purposes for different  bodybuilding exercises. There are mass-builders, and there are exercises that increase definition and separation between muscles.

     For example, the shoulder press is a mass-building exercise because you can use heavier weight. An exercise such as the front lateral raise, in which you would use light weight, creates separation between the chest, and it creates definition in the front deltoids.

     You still use 75% of your one rep max, but with certain exercises you have the advantage of using heavier weight. More weight, while still adhering to the 75% one rep max, will increase muscle mass.

     Bodybuilders will be strong, but not nearly as strong as a power-lifter because of differences in focus. However, bodybuilders do incorporate power-lifting techniques into their routines to a lesser degree to develop a denser look, as Schwarzenegger describes it in his encyclopedia. But remember the ultimate emphasis of bodybuilding is on isolation exercises to fully develop the body.

     A true bodybuilder develops every area of his or her body. For example, the biceps. To fully develop your biceps you have to work the outer portion, the inner portion, the height, the length, and the separation between the biceps, triceps, and shoulders. It may seem like a lot of work, but it's worth it when you look in the mirror.

     Bodybuilding is for men and women. Women need not concern themselves with looking less feminine from bodybuilding because women do not develop muscle mass the same way men do. Not only do women develop muscle slower than men because they lack the muscle-building hormones men do, but they simply do not have the same proportion of upper-body muscle mass as men have.

     It would take considerable effort for a women to look less feminine. In fact, look at most women you see in the gym who strength train. They tend to look nice and in shape. Do not let any myths stand in your way of improving your health. Bodybuilding is for women as much as it is for men.

     So that is all I have for this post. Be sure to tune in twice a week. I will have an exercise routine post as well as an information/advice post ready for you guys. I am really excited for this month, and I hope you are too. Bodybuilding is one of my favorite subjects, so be sure to check back here for great information to develop your physique and look good.

     Get Stronger!
          -Nas