Why Do Bodybuilding Workouts?
Bodybuilding workouts are not for the faint-hearted. The saying “no pain, no gain” definitely applies here. Still, a lot of people still flock to the gyms or buy their own home equipment to get that picture-perfect physique. There are lots of reasons why people want to start doing bodybuilding workouts. Perhaps it’s to improve their health, or to be stronger, or for personal fulfillment, or simply to show off their physique. Some may have seen a Mr. Olympia contest or the film “Pumping Iron”, inspiring them to start doing bodybuilding workouts themselves. Whatever the case, bodybuilding workouts demand hard work and dedication. Make sure that do it the right way with these basic bodybuilding workouts.
Bodybuilding Workouts: Bicep Workouts
Big arms can draw a great deal of attention, so it’s no wonder that beginners often look for bodybuilding workouts that target these. There are different bicep workouts that can enhance this area like the barbell curl, hammer curl, and reverse curl. Make sure to do these bodybuilding workouts using proper form to maximize the results.
1. Barbell Curl - This is among the simplest, most effective bodybuilding workouts you can do. It isolates the biceps and forces you to lift the weight in a controlled manner throughout the full range of motion. Stand straight with a comfortable space between your legs. Bodybuilding workouts demand good posture. Grip the barbell with your hands facing up and let it hang down with your arms straight. Slowly, curl it up towards the top of your chest in a semi-circle, careful not to swing or lean because of the weight. Elbows should be clipped to your sides at all times. Gradually bring the barbell back down to the relaxed position.
2. Hammer Curl Plenty of bodybuilding workouts tend to isolate just one muscle group but this one targets both the biceps and the forearms. Using dumbbells of identical weight stand with arms at the sides, and palms facing each other. Again, elbows should be clipped to your sides at all times. Motion is limited to the forearms, which will lift the weights up in an arc towards the shoulders. Apply tension to your biceps throughout this exercise then slowly lower the weights back down to the sides. Jerky motion should be avoided in bodybuilding workouts. Make sure that your palms are always facing each other. Sets can be done by alternating the arms or completing all the reps for one before going to the other.
3. Reverse Curl This is almost the same as the barbell curl discussed earlier except that the bars are grabbed from the top instead of underneath. This makes it a much more challenging exercise so you can use lighter weights than the previous bodybuilding workouts. Variations of this include the standing position and the sitting position using a preacher bench. People with elbow injuries or joint pains may need to skip this because of the strain, so check with your doctor if you can those conditions before proceeding with bodybuilding workouts.
Bodybuilding Workouts: Chest Workouts
The chest is another highly visible area so people do their best to develop the pectoral muscles. Bodybuilding workouts for this includes the ubiquitous push up, barbell bench press, and dumbbell fly. Follow the correct procedures to avoid joint pains and injuries when doing these bodybuilding workouts.
1. Push Ups – Among all bodybuilding workouts, push ups are probably the most popular. Everybody has done it at least once but not all employ the proper form. When doing this chest workout, the body should be straight, not sagging at the middle or having the buttocks protruding at the back. It’s also advisable to use push up stands or the fist instead of the palm, especially for those with joint injuries in that area. Beginners can do knee push ups and move on to full push ups, or put on a heavy backpack for more challenging bodybuilding workouts.
2. Barbell Bench Press- Bodybuilding workouts will not be complete without the bench press. You’ve most likely seen this exercise where a person is lying on a bench with a barbell mounted above his head. One needs to lift the weight from the mount, lower it to just above the chest, and slowly straighten the arms until they are fully extended. Repetitions should be carefully planned with a spotter on standby in case anything goes wrong to prevent accidents, especially when dealing with very heavy weights. The up and down motions should be slow and smooth. If your arms are jerky from the start, try lifting lighter weights. Bodybuilding workouts are there to develop your muscles and not to cause you injuries.
3. Dumbbell Flies A fly exercise got its name for looking like your arms are flapping like wings. Like other bodybuilding workouts, this can be done either while lying on a bench or on the floor. Each hand should carry dumbbells of equal weight. Start by pushing the weights up above your chest, arms in full extension. Slowly spread your arms to the sides until the weight is almost at the level of your chest then bring the weights back together near the middle. Inclines can be introduced for bodybuilding workouts that target specific portions of the pectoral muscles.
Bodybuilding workouts can do wonders for the body if done the right way. Consult your doctor before anything else as certain bodybuilding workouts could potentially aggravate existing injuries. Take your time with each exercise and don’t sacrifice form for a higher number of repetitions because it will not give you any benefits. Most importantly, stay motivated you’re your bodybuilding workouts by establishing realistic goals. Beginners who want to look like Arnold in a year are only setting themselves up for disappointment. It took him many, many years to get there. However, if you keep doing bodybuilding workouts, pretty soon you’ll notice improvements in strength and endurance from week to week. Learn to appreciate these small victories, because they’ll eventually accumulate into sculpting the physique you’ve always dreamed of. We hope these tips on bodybuilding workouts have been of help.