By: The Icon Diet Reader

I am new to the world of the gym. Having resolved to make my health and fitness a priority, spending time at the gym is becoming a staple in my weekly routine. While I find that I am getting well acquainted with different exercises and exercise machines, there is one area of the gym that I fear to tread.

Behind a partial wall, tucked to the rear of the building, away from the cardio machines, spinning rooms and yoga mats, is the free weight room. When I work the weight machines I am a stones throw from the free weight room, not close enough to really see what goes on in there, but definitely close enough to hear what goes on in there.

They say if you sit long enough in one place, the whole world will pass you by. This may be true, but if you sit long enough near the free weight room, you see a whole other world of gym patron pass you by. Into this mysterious room disappear giant men, their poor t-shirts barely able to contain their burly mass, arms propped out by massive lats; Amazon women with bodies of iron and physique most men would sell their mothers for. They disappear behind the wall and for a good while they vanish. All that remains is their grunting.

From the free weight room issues forth a chorus of hissing and grunting that would put any tennis player to shame. Now being a novice in the gym, I can only assume the grunting issues forth under the Herculean effort needed to heft such tremendous weights. On my side of the wall, the weight machine side, we are a quiet lot. The only break in the peace is the occasional clang of a poorly executed rep. In fact, on my side of the gym we are so quite, that no one even notices when we come and go. We are like gym ninjas stealthy and quite. I would like to think that we choose to leave the grunting to the giants on the other side of the wall. Of course, really this is totally untrue. I choose to leave the grunting to the giants on the other side of the wall because I am totally ignorant of free weights.

Talking to a friend of mine who swears that while he loves to use free weights, not all of his kind, are grunters. He does however, insist that free weights are an excellent way to expand your work out. If done correctly, free weights allow you to work a wide range of muscles through a full range of motion, unhampered by any physical limitation often present in a machine. Further, lifting free weights forces your body to develop its stabilizers. These muscles help with balance and support. Another key component of free weights is that there is no size restrictions. That is, you have to be able to fit’ a weight machine. If not, you cannot use it. Free weights are, according to my friend, an essential aspect of any weight training regime.

I still sit near the free weight room to see the goings and comings of the gym giants, but I have made an appointment with a personal trainer to get introduced to the world of free weights. According to my trainer, good form while using free weights is vital for safety. Injury is possible if not used correctly. I look forward to my first foray into the unknown. I am excited to see what lies behind the wall. My trainer assures me that somewhere behind the wall, there are normal people like myself all taking advantage of free weights. More importantly, grunting is not a prerequisite. Apparently, there are free weight ninjas too.

About the Author

The Icon Diet offers a step by step weight loss
information package to help people lose weight quickly, naturally and effectively. Visit the site by going to…

http://www.zizzoo.com/guides/losew eight/index.php

Tags: exercise, bowlfex dumbbell, fitness

Free weights are the simplest and most cost effective pieces of equipment for the beginning muscle builder.

Free weights consist of barbells, dumbbells and weight plates. They are called free weights because they have no cables, pins or pulleys.

Available as normal weights or Olympic weights, be advised that Olympic weights are generally much more costly. The Olympic bar is also thicker at the ends to accommodate the larger hole present in Olympic weight plates.

Barbells come in all shapes and sizes. They consist of a bar that is usually 4′ to 7′ in length and can weigh from 20 to 45 pounds.

The Olympic bar that you find in most gyms is 45 pounds. This is the one you find on the squat rack and bench press. So, if you use this bar and add a 45-pound plate to each side, you’re bench pressing 135 pounds.

Varying weights are attached to the ends of the bar. The weights are attached using collars or sleeves. You can find barbells in a fixed collar design.

This prevents the weights from sliding off the end of the bar, but they are limiting as the weights cannot be removed. With adjustable collars you can add and remove weights to suit your own purposes.

The longer 7′ bar that is generally referred to as an Olympic bar can hold 500 to 1500 pounds. As mentioned, these are usually more costly. There are also other Olympic specialty bars available that are designed for specific purposes such as biceps and triceps.

The weight plates that fit the ends of the bar come in standard increments of:

2 1/2 pounds 5 pounds 10 pounds 25 pounds 50 pounds

If you stick with cast iron weights you are pretty much guaranteed that the weights will remain constant over time as opposed to those that are plastic encased or other metals that could warp over time.

If planning to go with the home gym, sticking with standard weights is probably best for you. One of the advantages is that you can find standard weights available as a package that will include your bars, weights and collars. Most standard weight packages also come with dumbbells.

You will also need to have a weight bench. There are varying types of benches. You can find adjustable types that you can set for different inclines. This is a good buy because by adjusting the incline or decline, you can create a number of different exercises to work out different muscle groups.

If you are lacking the money to join a gym, you can set yourself up with everything you need, just by getting some dumbbells, barbells, and a bench. Total cost can be less than $200.

Or, if it’s more convenient to work out at home, it’s simple to set up an effective gym right in your basement.

Free weights are also effective than machines when it comes to building muscle and increasing your strengh. That’s because you have to do all the work and balance all the weight yourself when using free weights.

With machines, much of the work is being done for you. You just have to lift it up and down. As a result, you use less intensity and less overload than with free weights.

Less overload and intensity means less muscle building possibilities.

So don’t worry if you can’t make it to a gym or if you don’t have the money to get certain machines for your home.

When it comes to building muscle, nothing beats a good set of free weights.

About the author:

Learn how to set up your weight training, cardio, and nutrition to get the most muscle and definition possible. Check out Shawn Lebrun’s “Simple Steps To Get Huge And Shredded” training program: Simple Steps To Get Huge And Shredded”

Tags: powerblock dumbbell, dumbbells, bowlfex dumbbell

Want to know the Million Dollar question I get asked probably more than any other?

Which is better for building muscle: Machines or Free Weights?

Well, first of all, overloading the muscle with heavy weight — whatever the type of equipment you use — is what promotes muscle growth. Any exercise that limits overload is not a good choice.

However, in most cases, it’s much more effective, and more efficient, to overload the muscle with dumbbells and barbells.

Most machines are very inefficient and not nearly as effective at muscle stimulation as free weight compound exercises. That’s because they limit the amount of overload you can achieve. Less overload… less muscle fiber recruitment and less muscle growth as a result.

Sticking with basic free weight exercises enables you to handle maximum overload and use natural biomechanics as you perform the movements. Machines restrict your natural movements, again, making them less effective for building muscle.

Now, if I had to use a machine for resistance training, it’d probably be Hammer Strength machines. Hammer Strength is a company that recognizes that humans do not lift weights in a perfectly straight line. The range of motion of Hammer Strength equipment generally follows the natural arc of our own force curve.

And the thing is, you can probably lift more weight on Hammer Strength equipment than a free weight barbell. And it makes sense why. The machines help you out by balancing and stabilizing the majority of the weight for you. This makes it easier to lift more weight. But it’s not an advantage. Muscle fiber recruitment will always be less than if a free weight were used.

Even though the absolute poundage is greater on a machine, the actual overload on the muscle is greater with free weights because you’re responsible for balancing and stabilizing all the weight yourself. This, along with an increased range of motion, is why free weights are better for more muscle fiber recruitment and maximum stimulation.

Bottom line, good old-fashioned free weights are the number one selection for building muscle!

About the author:

Shawn Lebrun is an online personal trainer and natural bodybuilder. If you’re looking to pack on more muscle mass and get a lean, tight physique, check out my “Simple Steps To Get Huge And Shredded” program

Tags: dumbell, fitness, dumbbells

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders’ training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we’ll take a close look at Barbell Shrugs.

MUSCLES TARGETED: trapezius (upper), rhomboids

STARTING POSITION

Adopt a shoulder width stance with the back erect and knees slightly bent throughout.
Grasp the bar with an overhand grip and hands slightly wider than shoulder width.
Hold the bar at arm’s length with a slight bend at the elbows.
The bar should now be resting across the upper thighs.

EXERCISE TECHNIQUE

Lift your shoulders towards your ears and briefly hold the contraction.
Slowly lower the bar towards the starting position ensuring a comfortable stretch is achieved.
Repeat this movement until the intended number of repetitions are completed.

About the Author

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we’ll outline the barbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.

Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you’ll find the use of this single piece of equipment restricting, so later in this series of articles we’ll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles.

Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days:

Day 1 – Biceps, Back, Abs

Day 2- Hamstrings, Shoulders, Abs

Day 3 – Quads, Forearms, Calves

Day 4 – Triceps, Chest, Abs

The exercises recommended for beginners are as follows:

CHEST: Bench press

SHOULDERS: Upright row, military press, front shrug

TRICEPS: Lying triceps extension, lying triceps extension with EZ curl bar

BICEPS: Standing curl, EZ standing curl

LOWER BODY: Squat, reverse lunge, calf raise

About the Author

Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

Tags: dumbbell, bowlfex dumbbell, adjustable adumbbell

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders’ training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we’ll take a close look at the bent-over row using a barbell.

MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboids

PREPARATION

Grasp the bar with a closed, pronated grip.
Grip should be slightly wider than shoulder width.

STARTING POSITION

Adopt a shoulder width stance with knees slightly flexed.
Flex the torso forward so that it is not quite parallel to the floor.
Make sure the back remains straight.
Look to a point just ahead of the feet.
Let the bar hang with the arms fully extended.
This is the starting point for all repetitions.

UPWARD MOVEMENT

Pull the bar up towards the lower chest.
Point the elbows up.
Keep the torso rigid, back flat and knees slightly flexed.
Touch the bar to the chest in one smooth movement.

DOWNWARD MOVEMENT

Let the elbows slowly extend back to the beginning position.
Keep the torso and knees in the same position.
Repeat or finish set.

About the Author

Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

Tags: exercise, powerblock dumbbell, bowlfex dumbbell

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders’ training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we’ll take a close look at the decline dumbbell bench press.

MUSCLES TARGETED: pectoralis major, anterior deltoids

STARTING POSITION

Sitting at the high end of a decline bench, make sure that ankles and feet are secured under the pads.
Grasp two dumbbells using an overhand grip.
Set the dumbbells in an upright position on your knees.
Lie on the decline bench whilst simultaneously bringing the dumbbells to the side of your chest on either side.
Raise the dumbbells to arm’s length with the palms facing forward. Do not lock out the elbows.
This starting position sees the dumbbells touching each other, directly above the chest.

EXERCISE TECHNIQUE

Slowly bend the arms to lower the dumbbells to a postion on either side of the chest. You should achieve a maximum stretch at this point.
Raise the dumbbells slowly to the starting position.
Repeat this movement until you complete the intended number of reps.

OTHER EXERCISES WORTH CONSIDERING
The Decline Barbell Bench Press places a similar emphasis on the lower part of the pectoralis major and the anterior deltoids. Other useful chest exercises have a slightly different emphasis and these include Push-Ups (mid chest), Flat Dumbbell Bench Press (mid chest), Flat Barbell Bench Press (mid chest),Flat Dumbbell Flys (mid chest), Incline Dumbbell Bench Press (upper chest), Incline Barbell Bench Press (upper chest), Incline Dumbbell Flys (upper chest) and Cable Crossovers (lower and mid chest).

About the Author

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

Tags: powerblock dumbbell, dumbell, adjustable adumbbell

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders’ training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we’ll take a close look at One-Arm Dumbbell Rows.

MUSCLES TARGETED: latissimus dorsi, trapezius (mid), biceps brachialis

STARTING POSITION

Grasp a dumbbell with an overhand grip and palm facing body.
Rest your opposite knee on a flat bench.
The supporting leg should be slightly flexed with the foot flat on the floor.
The back should remain straight, parallel to the floor.
The dumbbell should be held at arm’s length.

EXERCISE TECHNIQUE

Pull the dumbbell upward in a straight line with the elbow kept close to the body.
Lower the dumbbell slowly to the starting position.
Repeat this movement until the intended number of repetitions have been completed.
Repeat on the other side.

OTHER EXERCISES WORTH CONSIDERING

Other exercises that tackle these muscles include Bent-Over Barbell Rows (mid trapezius), Chin-Ups (upper trapezius) and Lat Pull-Downs Behind the Neck (upper trapezius).

About the Author

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders’ training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we’ll take a close look at dumbbell lunges.

MUSCLES TARGETED: quadriceps, gluteals, hamstrings

STARTING POSITION

Stand with feet flat and placed less than shoulder width with toes pointed slightly outward.
Hold a dumbbell in each hand with the hands facing inwards.

EXERCISE TECHNIQUE

Step forward, keeping the back straight.
Bend the knee of the lead leg until it reaches a 90 degree angle. The knee of your back leg should be roughly two or three inches off the ground at this point.
Push forcefully with your lead leg and return to the starting position.
Repeat the exercise with your other leg and continue to alternate until you reach the intended number of repetitions.
You should note that varying the length of the step will change the emphasis of this exercise. A longer step will place greater emphasis on the hamstring and gluteal muscles. A shorter step will place greater emphasis on the quadriceps muscles.

OTHER EXERCISES WORTH CONSIDERING

A similar effect can be achieved by performing Barbell Lunges.

About the Author

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders’ training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we’ll take a close look at the incline dumbbell bench press.

MUSCLES TARGETED: pectoralis major

STARTING POSITION

Grasp two dumbbells using a closed, pronated grip.
Assume a supine position on a bench.
Press the dumbbells to an extended elbow, parallel arm position above the face.
This is the starting point for all repetitions.

DOWNWARD MOVEMENT

Lower the dumbbells together towards the chest and aligned with the nipples.
Keep the wrists rigid directly above the elbows.

UPWARD MOVEMENT

Push the dumbbells upward until the elbows are fully extended.
Keep the wrists rigid directly above the elbows.
Do not arch back or raise chest to meet the bar.
Repeat or finish set.

About the Author

Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.