Exercise The Right Way - The Barbell Bent-Over Row
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
Grasp the bar with a closed, pronated grip.
Adopt a shoulder width stance with knees slightly flexed.
Pull the bar up towards the lower chest.
Let the elbows slowly extend back to the beginning position.
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.
Two Major Training Mistakes You Must Dump Immediately!
The number of myths about natural bodybuilding are too numerous to mention. For every guy who knows the principles of effective bodybuilding, there are countless others who don't. Those lacking the knowledge to train properly will argue until their strides split open or until Frankie No-Gains asks them for a spot. I don't argue anymore. I just figure they can either take it, or leave it.
Dumbbell Exercises That Suit Beginners
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 dumbbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.
Muscle Growth with Post-Workout Nutrition
If you design your nutrition plans to maximize muscle growth, you must think about planning and taking properly the most important meal of the day. Do you know which?
How To Get Incredible Gains If You Aren?t Getting Them Already... And... How To Get Them Fast!
The key to rapid muscle growth, is to perform all your exercises well outside your comfort zone. If you had performed the barbell curl to the point of complete and momentary exhaustion, instead of "copping out" at the tenth. Then your bicep muscles would be forced to work harder than normal. Much harder. As a result, they would grow and build size rapidly.
Maximum Muscle Development with Chaos Training
Chaos is the scientific study of orderly disorder. It offers a way of seeing order and pattern where formerly only the random, the erratic, and the unpredictable (viz., the chaotic) had been observed. If a rock cliff is inspected, with its many jagged and irregular patterns splitting off in all directions, it can be concluded that the rock's pattern appears the same whether looking at 100 square feet or 1-square inch of area. Hence, although the overall structure appears different, i.e. the divergences and measure of rock cut, the fragments that constitute the composition maintain close resemblance. Consequently, although chaotic in appearance, its nature is predictable and purposeful. Similarly, exercise can be very chaotic yet predictable, ever changing from one workout to the next but with direction... extreme variety coupled with standardization for purposes of sufficient measurement and comparison.
Personal Training: 6 Secrets of Award Winning Customer Service
Would you believe that your ability to provide quality customer service to your clients is at least as important as your ability to get them results from their training program? Did you even know that customer service was going to be part of your business model? After all, what does personal training have to with customer service?
Increase Your Training Intensity - Negative Repetitions
You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.
Successful Body Building Routine
There are some major key parts to a successful body building routine. I will go over a routine that was created by a personal trainer for me, and it worked wonderfully.
The Facts About Anabolic Steroids
Anyone involved in the world of bodybuilding, and competitive sport generally, will understand the pressures that go with striving to achieve optimal performance. Sometimes athletes feel they cannot reach their peak without artificially enhancing their powers of recovery from intensive training. One way to speed up this process is through the use of anabolic steroids. In this article we'll examine what anabolic steroids actually do. In a second article we'll focus on the dangers associated with steroid use.
How Do I Gain Weight?
Lift More Now - Weight Less Forever!
It's week three, and you've already learned the importance of drinking plenty of water, and by now, are seeing and feeling the countless benefits of cardiovascular exercise, or walking. So, it's time to turn it up a notch. Let's add weights to our weekly program, to reshape your body, and your mind!
The How To Guide for Six Pack Abs
First off I want to mention that, for most people, getting six pack abs is not an easy task. It requires serious dedication, but it is possible! If were blessed with naturally low body fat and good muscle definition, enjoy it! Otherwise, below is a general 2-step guide that, if followed religiously for 3 months, will produce results.
Debunking the Top Ab Myths
Ab training has been done to death but it's time to take another look. Why? Because people are still training their abs wrong so all that ab training information must not be doing the right job.
10 Things You Can Do To Lose Fat Without Even Trying
1. Eat smaller more frequent meals - not only is your metabolism boosted every time you eat something, your body can more efficiently process smaller meals. Instead of having 3 large meals in a day, try to break them up into 5 or 6 smaller meals.
Dorian Yates Secret: What Lean People Are Doing To Get That Way
A consensus has arisen within the bodybuilding world over the past twenty years regarding the exact modes and procedures needed to become lean as humanly possible while retaining muscle mass. Across the nation and the world, bodybuilders are lifting weights, hitting aerobics and eating with discipline in order to melt body fat. While they might quibble over the content of the workout or the food selections, perhaps they'd argue over what was the superior cardio mode, what they wouldn't argue about was the overall procedures.
Target: Rear Delts: One Simple Movement and They?ll be on Fire!
The Bent-Over Lateral Raise is one of the most common exercises used for working the rear or posterior deltoids. For most trainers, it can be difficult to really feel the rear delts working during this movement as the larger, stronger muscles of the back have a tendency to take over.
How To Get The Greatest Possible Muscle Gains... And... Still Have Time Left Over To Just Goof-Off!
The number one thing you need to get from this article is this. Significant increases in the muscular size of any particular muscle group, can not be achieved without similar increases throughout the entire body. Any and all exercise performed has an indirect effect on all the body's subsystems and muscular structures.
Welcome Back Everyone!
Ah summer time, it's one of my favorite seasons and it has everything to do with free time, sun and surf. Activities like volleyball, tennis, soccer, swimming, surfing, sprinting after curious children, playing frisbee with the dog, walking a mile to get a frozen yogurt or to find that lost flipper on the beach take precedence. All the ingredients that make exercise happen because, it's summer and it's fun.
The Dangerous Secret of Extreme Muscle Growth
You've decided to join a gym, but you're not sure the best way to work out, and don't want to pay for a personal trainer who may not really know what he's talking about? Already an experienced weight lifter, but aren't getting the results you want? Read on for the best tips for working out if you have a full gym facility, and the secret to extreme muscle growth.Before and AfterYou should always warm up before lifting any weights. This means a light jog or other low-impact activity that will raise your heart rate and raise your core temperature by a few degrees. This should last at least 5 minutes, preferably 10 or more. After this, you should do joint rotations. This is not a stretch, it is preparing the joint for work by encouraging blood flow. Then, do the resistance training. At the end, stretch all of the joints you have worked that day. Studies have shown that stretching before weight training actually reduces the muscle's capacity, and does not prevent injury as was previously thought. Stretching after the work out will protect the joint and prevent cramping.After working out you will also need an increased intake of protein because that is what muscles are made of.Length of TimeThe resistance training part of your workout should not last longer than one hour. After a warm up, your body is in an anabolic state, meaning that it is ready to "build up" or repair any damage you do to it by running hard or doing other hard work. However, after 45 minutes or so (again, this varies by individual), your body goes into a catabolic state, meaning that your body is ready to "break down" or eliminate anything that may threaten your survival. Entering a catabolic state is good for breaking down body fat and eliminating lactic acid from your muscles, but other tissues are equally damaged by being in a catabolic state. You should be mostly concerned about your kidneys and your muscle fibers that will be compromised if you continue to push yourself. I repeat: working out for more than one hour will hurt your muscles, not help them.The Isotonic WorkoutIsotonics is a fancy word for what traditional bodybuilders do: contract the muscle in order to move a load. In other words, lifting and lowering weights.As for the weight training itself, free weights are excellent because they make your body balance while lifting them. However, many people prefer nautilus machines for exactly the same reason: they feel safer not having to balance the weight. I will not give you weights, sets and reps to do, because there are a myriad of sources of routines written by all sorts of experts. I recommend you experiment with various programs, because although all muscles fundamentally work the same, everyone has different levels of hormones, different metabolism, and different levels of comfort. Pick up the latest fitness magazine of your choice for current work outs.The key to remember when following a routine is this: If you are told to do 10 reps for 3 sets, this means that you should select a weight that allows you to do only 10 in a row, but not 11. You will feel tired at around 6, maybe shake a little at 8, and just pump out the 10th rep with no energy left to do even one more. If you can do 11, then you shouldn't stop just because your routine says 10. Do the 11th and 12th if you can, knowing that you should be using slightly more weight the next time. At the end of each set, rest for about 2 minutes (unless your workout specifies something else) and then do your next set.The Eccentric ContractionMost people who write workout routines emphasize that you lower the weight slower than you raised it. This is partly for safety. But there is a big secret! But before getting to that, let's back-up a little. Concentric motion is flexing the muscle to SHORTEN it under load, and Eccentric motion is flexing the muscle while LENGTHENING it under load. As your arm moves up in a bicep curl, that is concentric, as your arm moves down, eccentric. Here is the secret: Your muscle can create more power in eccentric motions than in concentric ones. So always lower weights very slowly, to keep the maximum tension while lowering weights!But we can take that discovery one step further for ultimate results. Skip the concentric motion because it's holding you back! If you're only working out with weights that you can lift concentrically, you're not using the maximum power possible in your muscles.Warning: the majority of muscle injuries happen during the eccentric phase of motion, and by trying this exercise, you are exposing yourself to risk of injury. So be careful.You absolutely need a spotter for this, because you will need help to raise the weight. Load a bar with a bit more than you can lift. (If you can do 3 curls with 100 lbs, load the bar with 120 lbs.) With the help of your spotter, raise the bar to the top position of a bicep curl. Both of you will likely have to work a bit at this. Then, as slowly as you can, lower the weight to the normal starting position of the curl, with your bicep at full extension. This should take about 3-5 seconds. If your muscle goes slack or you drop the weight, you've put on too much weight. But if you've got the right amount, you should feel a burn like never before. After recovering for 2 minutes, you may want to do a second rep/set... aim for 3 if you can, but if your muscle is still burning and feels weak after two minutes, go on to a different muscle group.And that's it. One rep per set, 1-3 sets. One controlled eccentric rep will stimulate your muscle to grow more than 3 sets of 10 reps because you're using the maximum overload possible.Why? Muscle overload is key to adaptation. When you're using the absolute peak muscular output, it doesn't have to last long. And since the peak is only possible during eccentric contractions, only do eccentric contractions.I feel obliged to repeat the warning: always use a spotter, and only use weights that you can manage. If you are working out for the first time, get used to good form by doing traditional isotonics, and learn how much you can usually lift to determine your baseline. Also, some exercises are more dangerous to do eccentrically because the bar will fall on you if you go slack: bench-press, squats, military press, etc. For those exercises, use a "Smith Machine" where the bar travels on vertical tracks, and you can set safety measures to keep the bar from falling below a certain height.HydrationAlways remember while doing resistance training that water is your best friend. Drinking water will keep you from dehydrating, will keep your energy high, will encourage your body to cycle water and fluids throughout your body, and keep your joints healthy while exercising. The main cause of muscle cramps is insufficient hydration. For more information on the importance of Water, read the article all about it on my site.CautionFor the beginner: start easy. Start at your core and move outwards. Work big muscles before small muscles. Fat burning happens most in the largest muscles (legs and back), so encouraging them to grow will give you the fastest fat-loss results. After your first workout, you will be sore. It would be best to avoid going to your full overload potential the first week, to allow your joints time to adjust to your new activity. However, soon you will see growth, and best of all, you'll see the fat start to melt.The second-best resistance training (after eccentric contractions) does not even require weights, so you can do it at home without a gym membership. Read my article on the Weightless Workout on my site.
The Role Of Whey Protein In Achieving Significant Muscle Gain
Most bodybuilders would agree that supplementing with whey protein is an important element in achieving serious muscle gains. This article will examine the facts relating to whey protein as a supplement and help you decide whether you need to follow this particular strategy.
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