Bodybuilding Tips Found Around the Web (per Branden)
2008 NPC Natural Monster Mash
*These tips were not written by me. I just compiled them on this easy to read page*
1) Best For Big Biceps:
Barbell Curl: While variety is key to developing well-balanced arms, we suggest you stick mainly with straight barbell curls and use the EZ-bar just once in a while for a change. The Weider Research Group recently compared the two versions using a group of trained bodybuilders and found that the straight bar allowed subjects to lift more weight for 10-rep sets than the EZ-bar.
2) Best For Overall Chest Mass:
Dumbbell Bench Press: Recent research from Las Vegas based StrengthPro Inc., headed by David Sandler, MS, CSCS, showed that the dumbbell bench press involves the front delts far less than the barbell bench press, since the arms come out to the sides more with dumbbells. Less delt involvement means more pec stimulation, which is exactly what you want for maximal chest development.
3) Best For Deltoid Development:
Dumbbell Overhead Press: Research performed by StrengthPro Inc. found that the dumbbell overhead press activated more middle-delt muscle fibers and fewer front-delt fibers than the barbell version.4) Best For Overall Chest Mass: Dumbbell Bench PressRecent research from Las Vegas based StrengthPro Inc., headed by David Sandler, MS, CSCS, showed that the dumbbell bench press involves the front delts far less than the barbell bench press, since the arms come out to the sides more with dumbbells. Less delt involvement means more pec stimulation, which is exactly what you want for maximal chest development.
5) Best For Deltoid Development:
Dumbbell Overhead Press: Research performed by StrengthPro Inc. found that the dumbbell overhead press activated more middle-delt muscle fibers and fewer front-delt fibers than the barbell version.
6) Best For Calf Mass:
Standing Calf Raise: How heavy can you go on seated calf raises? How about donkey calf raises? Our guess is not as heavy as you can on the standing version. Building mass is all about using as much weight as possible in a hypertrophy-promoting rep range. So when you want huge lower legs, do your standing calf raises first to directly target the largest muscle on your calf: the gastrocnemius.
1) Best For Big Biceps:
Barbell Curl: While variety is key to developing well-balanced arms, we suggest you stick mainly with straight barbell curls and use the EZ-bar just once in a while for a change. The Weider Research Group recently compared the two versions using a group of trained bodybuilders and found that the straight bar allowed subjects to lift more weight for 10-rep sets than the EZ-bar.
2) Best For Overall Chest Mass:
Dumbbell Bench Press: Recent research from Las Vegas based StrengthPro Inc., headed by David Sandler, MS, CSCS, showed that the dumbbell bench press involves the front delts far less than the barbell bench press, since the arms come out to the sides more with dumbbells. Less delt involvement means more pec stimulation, which is exactly what you want for maximal chest development.
3) Best For Deltoid Development:
Dumbbell Overhead Press: Research performed by StrengthPro Inc. found that the dumbbell overhead press activated more middle-delt muscle fibers and fewer front-delt fibers than the barbell version.4) Best For Overall Chest Mass: Dumbbell Bench PressRecent research from Las Vegas based StrengthPro Inc., headed by David Sandler, MS, CSCS, showed that the dumbbell bench press involves the front delts far less than the barbell bench press, since the arms come out to the sides more with dumbbells. Less delt involvement means more pec stimulation, which is exactly what you want for maximal chest development.
5) Best For Deltoid Development:
Dumbbell Overhead Press: Research performed by StrengthPro Inc. found that the dumbbell overhead press activated more middle-delt muscle fibers and fewer front-delt fibers than the barbell version.
6) Best For Calf Mass:
Standing Calf Raise: How heavy can you go on seated calf raises? How about donkey calf raises? Our guess is not as heavy as you can on the standing version. Building mass is all about using as much weight as possible in a hypertrophy-promoting rep range. So when you want huge lower legs, do your standing calf raises first to directly target the largest muscle on your calf: the gastrocnemius.
7) Best Overall Muscle-Builder:
Squat: The traditional back squat is estimated to involve hundreds of muscles in the upper and lower body acting as either prime movers or stabilizers. After all, you squat while supporting hundreds of pounds on your back. Numerous research studies show that because the squat involves so many muscle fibers, it boosts growth hormone (GH) levels better than any other exercise.
8) Best Exercises For Burning Fat:
Free-Weight Multi-joint Lifts: Truman State University (Kirksville, Missouri) scientists measured the number of calories burned when eight college-age females performed two sets of barbell squats or leg presses using their 10-rep maxes (RM). They found that the squat burned almost 50% more calories than the leg press and concluded this is likely due to the greater number of stabilizer muscles used. To drop bodyfat, use free-weight, multijoint exercises that require greater stabilization such as the barbell squat, lunge, standing dumbbell overhead press, dumbbell bench press, dip and barbell row vs. machine exercises.
9) Best For Lat Width:
Wide-Grip Lat Pulldown: University of Miami (Coral Gables) researchers had 10 experienced lifters perform wide-grip pulldowns to the front, pulldowns with reverse and neutral grips, and wide-grip pulldowns behind the neck while measuring muscle activity with electromyography. Wide-grip pulldowns to the front were found to involve the most lat muscle fibers, with the reverse-grip version coming in a close second.
10) Best Intensity Technique For Muscle Growth:
Forced Reps: Finnish researchers studied 16 male athletes after one of two leg workouts. The standard workout consisted of four sets of leg presses, two sets of squats and two sets of leg extensions, all for 12 reps taken to failure with two minutes of rest between sets. The forced-rep leg workout used the same exercises, sets and reps but with 15% heavier weight so subjects required assistance from a spotter to complete all 12 reps. The forced-rep program produced slightly higher testosterone levels and much higher GH levels.
-Branden