Bodybuilding 101 Basics

ByHardeep Gill

Hard Gainer Weight Training Program

In order to grow, you need to get STRONGER! The best way to accomplish this is with heavy compound lifts. At this point in your development, there really is no need to do isolation exercises and the main focus will be compound exercises as you need to build solid quality MASS. It is a science of intensity. The primary exercises you want to stick to are:

Chest
Bench Press (Flat, Incline, Decline)
DB Press (Flat, Incline, Decline)
Dips

Back
Dumbbell Deadlift/Rack Deadlift
Bent Over Row/T-Bar Row
Pull-Ups/Lat-Pulldown

Shoulders
Military Press
Clean and Press
DB Side Laterals

Traps
Barbell Shrug
DB Shrug

Triceps
Close Grip Bench Press
Reverse Bench Press
Skull Crusher

Biceps
Barbell Curl
DB Curl
Reverse Curl

Quads
Squats
Leg Press
Hack Squats
Hams
Stiff Leg Deadlift
Good Mornings
Leg Curls

Calves
Calf Raises (Seated and Standing)
Donkey Calf Raises
Leg Press Calf Raises

Every repetition you do should have slow controlled movements and you should work the muscle not the weight. You should feel tension in the muscle. 4 seconds on the way up. 4 seconds on the way down. Focus and concentrate on the muscle you are working. It is important to train with heavy weights as a hardgainer but you do not want to neglect proper form. By "heavy weight" I mean a weight that is heavy for you not for a professional bodybuilder. An example would be a weight that you can do 5 reps with and the last 3 are very difficult to do.

The following two tips are essential when it comes to weight training and nutrition. It is vital they be followed:

It is essential everyone eats an energy carbohydrate with a protein before each training session to maximize training results. Energy carbohydrates are to the body what gas is to a car. Without them you will lack the energy needed to get through a grueling workout.

The first 6 weeks of weight training from a sedentary state the changes are neuromuscular. These key changes include improved posture, improved range of motion and proper execution of exercises. Physical changes to the body occur during 6 to 12 weeks and after.

One of my favourites sayings is "Pain is essential for growth in the gym and in life." In the gym the pain is physical. In life the growth is personal. Without pain you cannot grow."

Hardeep Gill
http://www.leanmusclegainer.com

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Health and Fitness: Build-Muscle
Hardeep Gill

Email Address:SubscribeBuild Muscle Article FeedFind More ArticlesSearchSimilar ArticlesBest Ways to Get a Six Pack in 30 Days Or LessHow to Build Muscle Fast - Gain Weight and Look Great!How to Get a Six Pack Fast - Find Out TodayHow Long Does it Take to Get a Six Pack?The Secret on How to Lose the Fat and Get Amazing Abs FastGet a Six Pack Fast? - Why You Should Never Avoid Weight TrainingWondering How to Get a Six Pack Abs? - Read on to Know the Secret!The Five Most Important Steps to Getting Your Six Pack AbsLearn About THE HUNT, Get a Six Pack and Keep it For LifeYour Guide to Six-Pack AbsRecent ArticlesHow to Get Involved in Bodybuilding CompetitionsAb Flattening Foods - 3 Secret Foods That Flatten Your Abs5 Quick And Easy Ways To Build Muscle Fast With Each Passing Year!3 Common Muscle Building Obstacles5 Ways To Supplement Your Protein Intake To Build Muscles Fast!9 Ways To Consume And Process Enough Protein To Build Muscle Quickly!7 Things You Have To Know Before Choosing Bodybuilding As A Career!Brute Upper Body Pressing PowerFoods to Eat to Get a Six PackGlute Muscle Building Exercises For MenSubmitted On March 01, 2012. Viewed 26 times. Word count: 401.

MLA Style Citation:
Gill, Hardeep".".1 Mar. 2012EzineArticles.com.14 Mar. 2012 .APA Style Citation:
Gill, H. (2012, March 1). . Retrieved March 14, 2012, from http://ezinearticles.com/?Bodybuilding-­101-­Basics&id=6914905Chicago Style Citation:
Gill, Hardeep "." EzineArticles.com. http://ezinearticles.com/?Bodybuilding-­101-­Basics&id=6914905EzineArticles.com© 2012 EzineArticles.com
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