Best weight training exercises

[Trainerdan]

Scientists have an amazing tool called electromyography (EMG) that shows how much muscles work during specific exercises, such as benches, squats, curls and sit-ups.

EMG measures the electrical activity of muscles. Scientists place electrodes over a muscle belly. The harder the muscle works, the more electricity is measured on the EMG. By placing the EMG electrodes (pads that pick up the electrical signal in the muscles) on key muscle groups, scientists can tell which exercises are best for building size and definition.

How EMG Works

Muscles are divided into groups of muscle fibers and nerves called motor units. A motor unit is made up of a nerve cell and between three and 100 muscle fibers. All the fibers in the motor unit contract when your nervous system (brain and spinal cord) turns on the unit.

You have fast and slow motor units. The fast motor units (Type II) are powerful but they fatigue very fast. The slower units can go all day, but they aren't very strong. Your body turns on the large fast units when it wants to pick up large weights or move very fast. Also, it calls on slower, smaller units when it doesn't need to produce much force. You use mainly slow motor units to stand in line at the grocery store. Your body uses small motor units first and only calls on the big guns when it needs to lift a very heavy load.

When you want to exert more force, your nervous system turns on more motor units. Let's say that you want to military press three weights- one weighing 135 pounds, the second weighing 155 pounds, and the third weighing 175 pounds. You turn on more motor units to lift the larger weights. Your muscles also generate more electricity, which scientists can measure using EMG.

EMG has been around for more than 60 years. However, it wasn't until recently that we had portable units that allow us to study individual weight lifting exercises. The research has given bodybuilders important information for optimal training.

When a muscle contracts, its origin and insertion- the places where it attaches to the skeleton and causes movements- move toward each other. This means that the entire muscle contracts. It is difficult or impossible to work specific parts of most muscles.

You can activate and isolate parts of some muscles because of the way individual fibers are arranged within them- arrangements that scientists call pinnation.

In a muscle such as the deltoid (round shoulder muscle), the fibers run in many directions, so it is possible to isolate parts of it. This is more difficult in the rectus abdominis (top ab muscle) because the fibers run lengthwise. However, even in the abs, EMG studies show regional muscle activation. What we don't know is whether it does any good to try to isolate parts of the muscle.

The bigger and stronger your muscles become, the more difficult it is to train them further. The EMG studies show that only higher intensities will make them grow more. The stronger and bigger you get, the harder you have to train to make gains.

Many exercises can work muscles equally well if you push hard enough. For example, you can develop the biceps equally well doing standing and preacher curls- if you push to max on each of the lifts. However, preacher curls isolate the biceps better because you can't use body sway to help you get the reps.

EMG has many problems, but it is good for telling us whether an exercise uses a muscle. In other words, we can tell whether a muscle is turned on or off. Based on EMG studies and measurements, we present 25 proven exercises that isolate and build the most important muscle groups in your body.

Now onto the lifts ...

ABS

The most important ab muscles are the rectus abdominis (six-pack muscle) and the internal and external obliques (love handle muscles). Other abdominal muscles important for spine stabilization include the transversalis and quadratus lumborum.

No single exercise works all the ab muscles optimally. The best exercises for the front abs (rectus) are the bicycle crunch exercise, hanging leg raises, and crunches on an exercise ball.

The best oblique (and quadratus) exercise was the side-bridge.

Bicycle Crunch Exercise

The technique: Lie flat on the floor on your lower back with your hands beside your head. Bring knees toward your chest to about a 45-degree angle and make a bicycle pedaling motion with your legs, touching your left elbow to your right knee, then your right elbow to your left knee.

Hanging Leg Raises

The technique: While hanging from a chin-up bar, or supporting your weight on your arms on a dip bar, bring your knees up to your chest.

Crunches on Exercise Ball

EMG shows that this exercise works the abs best on an exercise ball.

The technique: Lie on your back on the ball until your thighs and torso are parallel with the floor. Cross your arms over your chest and contract your abdominals, raising your torso to no more than 45 degrees. Increase the stress on your oblique muscles by moving your feet closer together.

OBLIQUES

Side-Bridges This is not a well-known exercise. However, EMG studies show that it strengthens the obliques and helps stabilize the spine.

The technique: Lie on your side and support your body between your forearm and knee. As you increase fitness, move the support from your knees to your feet. Repeat on the other side. Hold position for 2 X 10 seconds. Build up to at least 60 seconds on each side of your body.

CHEST

EMG studies confirmed the obvious, but also showed a few surprises. First, the bench press proved to be an excellent chest exercise. However, the incline press did not work the upper part of the chest as much as commonly believed. Inclines were very effective for working the chest and front part of the deltoid (shoulder) muscle.

The best exercises for chest development are the bench press, incline press, and dumbbell flyes. Specialized chest exercises, fly machine exercises are excellent, if you train intensely enough.

Bench Press

The technique: Lying on an incline or bench on your back with your feet on the floor grasp the bar with palms upward and hands shoulder-width apart. Lower the bar to your chest. Then return it to the starting position. Using a wider grip will slightly increase the load on the pecs. Dumbell bench press is also an excellent chest exercise.


Incline Dumbbell Bench Press

The technique: Lying on an incline bench on your back with your feet on the floor, grasp the dumbbells with palms upward and hands shoulder-width apart. Lower the dumbell to your chest. Then return it to the starting position. A steeper bench incline increases the load on the shoulders and decreases the load on the chest.

Dumbbell Flyes

The technique: Lying on a flat or incline bench on your back with your feet on the floor, grasp the dumbbells with palms facing each other and arms extended above your chest. Lower the dumbbells in a wide arc to the side until the dumbbells reach the chest and shoulder level and you feel a stretch in your pecs. Keep the dumbbells in line with your elbows and shoulders. Pull the dumbbells toward each other in a wide arc back to the starting position.

SHOULDERS

The shoulder is a complex joint that can move in many planes. The deltoid is the principal and most visible muscle. EMG studies suggest that shoulder presses and dumbbell raises are the best exercises for shoulder muscles.

Shoulder Press (Military Press)

This exercise can be done standing or seated. Standing presses load the muscles in the legs, hips, and trunk to stabilize the body. Seated presses better isolate the shoulder muscles. You can use barbells or dumbbells. As discussed, incline presses also work the front part of the shoulders.

The technique: Seated or standing, grasp the weight with your palms facing away from you. Push the weight overhead until your arms are extended. Then return to the starting position.

Shoulder Dumbbell Raises

The shape of the deltoid (shoulder) muscle makes it important that you work the front, side and back of the muscle.

The technique: Stand with feet shoulder-width apart and a dumbbell in each hand. With elbows slightly bent, slowly lift both weights until they are parallel with the ground. Do these exercises to the front, side, and back. Bend at the waist when you are working the rear deltoids.

BACK AND LATS

No EMG studies directly examined the best lat and back exercises. However, there have been studies on how joint positions activate lat and upper back muscles.

Based on these studies, the best exercises for the lats and upper back are pull-ups, wide grip lat pulldowns, and bent-over rowing.

Wide Grip Lat Pulldowns

This exercise works mainly the lats and biceps. However, it also activates the deltoids, traps, and shoulder rotator cuff muscles.

Some experts warn athletes not to pull the weight behind the neck because it may cause shoulder injury (impingement).

The technique: Begin in a seated or kneeling position, depending on the type of lat machine. Grasp the bar of the machine with arms fully extended. Slowly pull the weight down until it reaches your chest. Return slowly to the starting position.

Bent-Over Rows

This exercise builds the biceps as well as the muscles in the upper back (such as the rhomboids, lats, and traps).

The technique: Hold a barbell in front of you, bend at the waist, and bend your knees slightly. Lift the bar to your chest (without jerking), then return the bar under control to the starting position.

Pull-Ups

This exercise is one of the best predictors of the strength of major muscle groups. This is a great exercise for working the lats and biceps. Many muscles in the arms, shoulders, neck, and back help stabilize and move the body during this exercise.

The technique: Hang from a bar with palms facing away and hands placed shoulder width apart. Pull yourself up until your chin goes over the bar; then, return to the starting position. Have a spotter help you with this exercise or use a pull-up assist machine if you can't do any reps. Use weight suspended from your weight belt to increase the intensity of this exercise. You can also do lat pulls to help you develop better strength to do pull-ups.

ARMS - BICEPS

Curls are the best biceps exercises. Curls work biceps best when you stabilize the upper arm and use a supine (palms up) grip.

EMG shows that preacher curls (particularly using one-arm preacher curls) and seated alternate incline dumbbell curls are the best biceps exercises. No studies determined the best triceps exercise. However, many studies showed that triceps are loaded significantly during presses, such as bench presses, inclines, and military presses.

You work the triceps most during presses when you use a narrow grip. Based on the concept that muscles are developed best when isolated and loaded, we selected skull crushers and triceps pushdowns as a good exercises to work this muscle.

One-Arm Preacher Curls

The technique: Place your upper arm on the pad of the preacher stand. Lower your forearm slowly to near full extension. Curl the dumbbell to the starting position. Two-arm preacher curls are also highly effective.

Seated Alternate Incline Dumbbell Curls

The technique: Sit on incline bench with arms extended, holding a dumbbell in each arm. Curl dumbbell, then lower it slowly to starting position.

ARMS - TRICEPS

Triceps Pushdowns aka Pressdowns

The technique: Grasp the bar using a narrow grip, palms down, and elbows close to the body. Push the bar downward, keeping your elbows close to the body. Return to the starting position slowly.

Skull Crushers

The technique: Lie on your back on a bench and place an E-Z Bar above your head and lower the bar to your forehead with your elbows up. Keeping your upper arm fixed, extend your elbows

QUADS AND GLUTES

EMG studies show that knee extensions stress the quads more than squats and leg presses.However, as discussed, there was no difference when muscles were stressed to their max during each exercise. These data show many exercises are effective, as long as you turn on the target muscles and work them intensely.

Keep in mind that these results are most applicable to those who are interested in enlarging or defining the quads. Power athletes should do exercises- such as squats, deadlifts, cleans, and snatches- that stress the thighs and glutes as a unit. The purposes of the sports are different, so it is not surprising that the most beneficial exercises will not necessarily be the same.

Knee Extensions aka Leg Extensions

This exercise is the best for isolating the quads. Doing lockouts (last 20 percent of the range of motion) is very effective for developing the vastus medialis muscle, the quad muscle on the inside of the knee. This exercise may cause kneecap pain, so increase the volume and intensity very gradually.

The technique: Using a knee extension machine, sit on the seat with your shins under the knee extension pads. Extend your knees until they are straight. Return to the starting position.

Squats

The squat is an important exercise because it works the thighs and glutes and trunk stabilizing muscles.

The technique: Stand with feet shoulder-width apart and toes pointed slightly outward. Rest the bar on the back of your shoulders, holding it there with hands facing forward. Keeping your head up and lower back straight, squat down until your thighs are almost parallel with the floor. Drive upward toward the starting position, keeping your back fixed throughout the exercise.

Lunges

The lunge is a great exercise because it works the quads, hamstrings, and glutes.

The technique: Stand with the bar on your back, with your feet parallel to each other. Take a large step forward with your right leg, keeping your torso erect. Go into a lunge position by bending the right and left knees, and keeping the left leg stationary. Return to the starting position and repeat the movement with the other leg.

HAMSTRINGS

Hamstring development is critical for lower body muscle balance. Also, for normal knee function and stability. Many standard lower body exercises aimed at the quads and glutes- such as lunges, squats, and leg presses- also work the hamstrings.

However, you must isolate and load this muscle group if you really want to build and define it.

Hamstring Curls

EMG data demonstrate that this exercise is very effective for isolating the hamstrings and is the most important exercise for working these muscles.

The technique: Lie on your front side on the hamstring machine with hips and torso pressed firmly to the bench. Place the back of your feet on the roller pad. Flex (bend) your knees so that your heels get close to your butt. Return the weight slowly to the starting position.

Straight-Leg Deadlifts

This exercise works the glutes and spinal muscles, besides the hamstrings. Be very careful not to use too much weight during this exercise and do each rep strictly. This exercise can cause a back injury if not done correctly.

The technique: Grasp the bar shoulder-width apart, using either a deadlift (right palm one way, left palm the other) or pronated (palms toward body) grip. Start with weight at thigh level. Bend at the waist, keeping the knees slightly bent. Lower the bar until the weight plates touch the floor. Lift the weight back to the starting position, keeping the spine locked.

Deadlifts

This is one of the best overall weightlifting exercises for bodybuilders and power athletes. It loads the quads, hamstrings, glutes, and spinal muscles. It also loads the shoulder and upper back muscles. There are two deadlift styles- traditional and sumo.

While most powerlifters use the sumo style, bodybuilders/fitness enthuisiasts should use the traditional style because it works the quads and glutes better.

The technique: Stand with feet flat on the floor, shoulder-width apart and toes pointed slightly outward. Squat down and grasp the bar using either a deadlift (right palm one way, left palm the other) or pronated (palms toward body) grip. Keep back flat, chest up and out, arms straight, and eyes focused ahead. Lift the bar by extending the knees and hips. During the lift, maintain a flat back and straight arms, and keep the weight close to the body. Pull up the weight to a standing position.

CALVES

The calves are composed of the gastrocnemius, soleus, and plantaris muscles. The calf assists movements in the knee and ankle. The gastroc is mainly a fast muscle, while the soleus is a slow muscle.

Surprisingly, there are no EMG studies that have looked at the best calf exercise. However, studies on the ankle show that the best exercise works the ankle joint through a large range of motion and stresses the knee and ankle simultaneously.

Based on these criteria, the best calf exercise would be standing calf raises on a calf machine.


Standing Calf Raises (Toe Raises)

The technique: This exercise requires a standing calf machine. Stand with your head between the pads and the balls of your feet on the base of the calf machine with your heels hanging over the edge. Lower your heels until you feel a stretch in your calves and Achilles tendons. Rise up on your toes as high as you can. The calves are difficult to overload, so try to use as much weight as you can for 10 reps.

[y2k2tito]

hey hows it going man. i was reading your info and u sound like u kno alot about this. im only 20, but sadly overweight, not :spin: huge but a couple of pounds heavier. i weigh 180 and wanna get back down to my weight at 150. ive been LCbing for 4 days, and i wanna start to do some type o exercises. like aerobic and weght training. do u have any good suggestions that i can follow?? AND ALSO I have that ripped fuel, and diet fuel and they do work, but i forgot how to take them...if u can refresh pplzzzzz.


thanks

[Trainerdan]

Welcome to the board Y2k2tito1

As a plan of how to get started, check out the weight training for beginners post (at the top of the general exercise forum) ...

http://forum.lowcarber.org/showthread.php?s=&threadid=28035

There's the link ... That will give you some basic guidelines to get you up and running for the first month or so ... then come back and see me and we'll get more advanced ...

As for Diet fuel and Ripped Fuel, take one or the other NOT BOTH. I would say to take Diet Fuel. Start by taking one capsule, first thing in the AM, wait 15 mins, then go do you morning cardio workout. 5 hours later, take another dose.

Build up your dosage after 2 weeks by taking another capsule at each dose.

FOLLOW THE DIRECTIONS ON THE BOTTLE, AND RESPECT THE WARNINGS ON THE LABEL!!

Also at the top of this forum is the THERMOGENIC topic, which Diet Fuel is classified as (a thermogenic). Read that, and it will probably answer your questions. It will give you both sides of the story on thermogenics.

http://forum.lowcarber.org/showthread.php?s=&threadid=32311

There's the link to the THERMOGENIC thread ...

Research is the key before you put something into your body ... Know what to expect, and know when to stop if it feels "wrong".

[y2k2tito]

thanks alot. imma do it for 1 month, i heard it was good that u weightrain for 3 days, and cardio on alternate days. by any chance do u kno if im ok to eat anymore carbs?? like right now im on 40-60 per day. should i go higher..lower?? thanks

[Trainerdan]

Well, each plan is different. Since you are on Atkins, the best advice is to stick to what the book tells you to do.

Remember that if your goal is fat loss, that the exercise is just an additional way to burn calories/stimulate metabolism. Your nutrition is always going to be the most important piece of the fat loss puzzle.

[dankar]

Thanks Dan for some wonderful advice. My name is Dan also. Are there muscle groups, abs for instance, that can be trained every day?

What about the common sit-up on an incline ab board or crunches on an ab machine... the type where the chest presses against a padded bar and bending forward causes abdominal contraction. Hanging leg raises, by the way, are also one of my favorite ab exercises. Thanks Dan. Dan

[Trainerdan]

Hi Dan ...

A common misconception that is made by many (including some trainers and athletes) is to train abs daily.

Abs are just like any other muscle group, and they need time to recover from hard training. Hit 'em hard with exercise, and then let the rest, recover, and grow (improve).

Decline sit-ups are a GREAT ab exercise ... I consider them to be an advanced exercise, which is why they are not in the beginner article, but if you can do them ... DO THEM! LOL. I include them in my an work from time to time and I love the burn I get from them.

Take care,
dan

[dankar]

Hi Trainerdan, do you ever use a chiropractor. I have recently started to go to one. He is a guy I met in the gym one day. He "aligns" the spine twisting me around in different ways and applying pressure. Do you see any benefit from using one. It loosens me up somewhat and according to him "puts me back in the game" - I didn't know I was out of it, I have no inujuries or pain anywhere. I was just curious. Your thoughts? Thanks, Trainerdan. dankar

[joanne42]

Hey trainerdan.. Do you think if I workout I will end up with a body like yours??? LOL... I have a homegym at home which I've yet to find good exercises for.. Hopefully your info will help.

[Trainerdan]

I actually like going to the chiropractor ... actually, I NEED to go ... My neck has (somehow) lost its natural curve and there is some calcium depositing going on back there. I have seen the X-rays, and I played dumb to see if he was gonna sell me some B.S.

When he gave me isolated strength testing, my left arm was stronger than my right, which is unusual because I am right handed. That was before the X-rays.

Then, I saw the X-rays. The condition is pinching some of the nerves that radiate to my right arm. Not painful for now, but if it goes unchecked, I could be facing some problems.

When I go in for treatments on a regular basis, I do notice increased performance in the gym, as well as less frequent headaches.

Actually, I would love to become a chiropractor, but I seem to be about $50,000 short for tuition. LOL. Anyone care to loan me some cash? I'll adjust your spine for free ... LOL.

[Trainerdan]

Joanne,

Thanks for the compliment.

As for finding exercises for your home gym, what kind of gym is it? What kind of attachments does it have?

Take a picture and post it if it is easier for you ... LOL.

[dankar]

Thanks, Dan, for the chiropractor advice. dankar

[joanne42]

Hey Dan.. it's exactly like this one....Only the man didn't come with it.. Needless to say I was disappointed and made sure I wrote sears with my complaint.. ROFL.. They did get a kick out of my email though.. LOL

[Trainerdan]

I am sure that with the documentation that they give that they outline all of the exercises you would be able to do on it ...

From what I can see, you can do: chest press, chest (pec dec) flyes, shoulder (military) presses, lat pulldowns, leg curls, leg extensions.

You can also do triceps pressdowns by using the lat pulldown bar ... If you do your pulldowns with an underhand grip, shoulder width, your biceps will take a nice hit during your pulldowns (I don't see a device/low pulley that would typically be used for biceps curls).

Not much variety, but you can get a full body routine out of all that. Add some light dumbbells, and you can get a good workout.

Use the dumbbells to do: Lunges (legs), Lateral raises (shoulders, the side part a.k.a. medial delts), and maybe one-arm rows (need to do at least 1 rowing motion).

You can get a good workout there. LOL.

[joanne42]

Thanks Dan.. I do have a low pulley that you use and a pulley above also.. There is a lot more to the one I have.. this is just an example but not complete...Actually there is a seat on the back as well to do the pull down methods....I also have light dumbells to use....

[razzle]

Dan, thanks for these great long posts. After reading this one a few weeks ago, I added side bridges to my ab workout--wow, are they hard! Hard in a fun way, but really a challenge to hold for increasing seconds every week.

Also, after reading this post, I tried preacher curls...and realized that on a preacher curls I can do the same weight as standing curls...which reassured me that I must be using good form on regular standing curls--reasonable conclusion, IYO?

[dankar]

Dan,
I'm sure you're familiar with a supplement called "creatine." My understanding is that it promotes lean muscle growth by allowing greater absorbtion of nutrients. I have heard that taking it with a glass of grape juice enhances its effect. It is also available in a product called "cell-tech" which contains dextrose/creatine.

I have 2 questions Dan: 1. does it work? 2. is it safe?

Can I look at creatine like I would vitamins or mineral supplements? I do want to get the most out of the effort I put into my workouts - but not if it means compromising my health and well being. That is a price I am not willing to pay. Your thoughts please. dankar

[allisonm]

May I add on to Dankar's question, do women take creatine? I mean the kind of women who like being women. ;)

Dankar, I wonder if you have seen these other creatine threads from TrainerDan:

The main creatine thread (http://forum.lowcarber.org/showthread.php?s=&threadid=32545)

Creatine and CKD (http://forum.lowcarber.org/showthread.php?s=&threadid=32055)

Creatine and LC (http://forum.lowcarber.org/showthread.php?s=&threadid=17405)

Creatine and LC and CKD (http://forum.lowcarber.org/showthread.php?s=&threadid=15915)

Allison

[dankar]

Thanks Allison, There is certainly alot of information in the links you gave me. From what I've read so far it seems creatine monohydrate, in a pure powder form, initially taken in a larger dose (loaded) and then daily in a smaller dose with water is one way to go. An insulin spike seems to be necessary to transport the CM to the muscle tissue and therefore a high carb liquid, such as grape juice, would be effective. I also saw that an initial water weight gain can be expected.
From what Trainerdan says , though, the benefits seem to be significant. One thought that I had after quickly going through the info - is there a real gain in mass or does it just cause a good pump due to additional fluid retention? I'll keep reading. Thanks again. dankar

[Trainerdan]

Creatine CAN be used by women, and it is one of the most studies and safe supplements out there that actually works.

Creatine with a carb source does promote greater absorbption, but is NOT necessary.

Neither is a loading dose.

A 5 gram daily dose will promote greater ATP/CP resynthesis, which will give you the ability to do a few more reps at a give weight than you could previously. THAT is where it promotes lean gains ... indirectly.

It's kinda like adding an nitrous oxide to your car. It will give you more power, but it is short lived.

As we all know, more intenisty in the gym = greater gains in lean mass. Creatine will provide your muscles with the fuel it needs to lift more weight/do more reps. This will lead to more muscle gains ... provided the rest of the equation in complete (nutrition, training, rest).

[allisonm]

Thanks for the reply Dan. I've heard of such incredible results with creatine that I was afraid to try. I think I'll still wait until I finish this rash of job interviews I'm in. I'm envisioning that 1970s program the Incredible Hulk - his muscles used to tear right through his business suit! I can't have that happening.

Allison

[Trainerdan]

Well, results from creatine aren't quite THAT dramatic, but you should feel stronger in the gym.

I remember the HULK well ... showing my age ... LOL

That said, some people are "Creatine non-responders". That is, some people do not respond to creatine.

It is worth a shot to see if it works for you though. :)

[dwb in nyc]

Here's a question for Trainerdan: Now that I've reached my goal and I still look flabby, I'm trying to figure out how best to spend the 40 minutes a day I have for exercise. My friends are big weightrainers, and they swear that if I keep lifting, even for only 40 minutes, the fat and loose skin will burn away. But I am reluctant to abandon the cardio, as that's what brung me.

What about some of both? How would you mix it up? Or would you?

As muc has I would like to build some muscle mass, even if it meant gaining a little weight back, I have to be certain I won't sacrifice the hard-earned gut busting I've already done.

[Vonnie]

Dan - could you please advise the best exercise for unsighly upper arm wobble. I am the same age as Madonna but I certainly don't have her fantastic arm shape (okay okay - I know I don't have a personal trainer...)!! Your advice would be most appreciated - also, how long before I can expect to see results. Big thanks!!

[Trainerdan]

DWB - Adding weight training ... INTENSE weight training is probably the best thing you could do. If you build the muscles in the areas you are "loose", you can fill up the loose skin and make it taut again.

Also, even though the scale may register a weight gain from lifting weights, keep in mind that the addition is LEAN muscle mass, which is active tissue and will serve to further increase metabolism. I can't think of a better way to ensure against fat regain. LOL.

To work weights and cardio into your routine, I would say lift weights 3 days per week on non-consecutive days.

On the days you are not lifting weights, do your cardio as you have been.

Try it for two weeks and check in with me on the results and how you feel, etc.

VONNIE - Madonna (as well as Janet Jackson) has great medial delt development, as well as some killer triceps. That's what gives them their look to their arms. It is a lack of triceps development that causes the "wobble" in most women.

Place extra emphesis on these areas during your weight training and in 4 - 6 weeks you should see things changing.

[Vonnie]

Big thanks Dan - most appreciated - I will concentrate on that area as per your advice 3 / 4 times a week. I will let you know how I get on..... :wave:

[Trainerdan]

No problem Vonnie.

For now, do the isolation work 2x per week at most, along with a full body routine. You still need to allow the muscles to recover from the exercise.

Make sure to take a rest day bewteen weight training workouts, and never work the muscles if they are still sore from the previous workout.

Have fun!

[tyrelle]

My doctor has told me that i should do weight training because it well pack on muscle and thus make null my fat mass loss. I want to know if there are excersies that i can do to help lose that fat and keep me from bulking up.

I purchased a home gym from sears yesterday...please give me your thoughts about it.

http://www.sears.com/data/product_images/fitnessrecreation/large/00615982000-dlv.jpg

And also what kind of exercises i should do.


thanks dude.

[Meg_S]

Hello! I want to build large gluteal muscles, mine are small, it runs in my family. Long legs and a small rear and I want to build those muscles as large as possible. My question is what type of exercises build them larger? I am not interested in "firming and minimizing" I don't need that.

Right now I do lunges, good mornings, squats in my once a week leg workout. During the week regularly I do buttups (where you thrust the pelvis up) and hike or sprint up a steep mountain almost every day.

I know I'm working my butt, how do I adjust these exercises to make it bigger? I've heard squats are best, but i think my form is off because I don't feel it.


Any advice is appreciated!
Meg

[dwb in nyc]

I actually know the answer to this, but I don't remember how I know! The best exercise for growing the gluteal muscles is ice - or roller-skating. Take a look at the hams on those speed skaters sometime--they didn't get that big from jogging on Sundays!

While it's kind of tough to duplicate the workout those skaters get from the constant laps and sprints they do, you can always pony up for some in-line skates and hit the park.

One note: From what I understand, the posture of these skaters makes the glutes the primary muscle group rather than the thighs. Since you can't really bend over like that just doing loops, you night want to find some hills and push up those on skates.

[Luxsit]

Tyrelle,
If you don't want to add bulk, keep your reps high 15-20. This mimics more of a Cardio type routine but will help you build some muscle. Muscle is good because it burns more calories than fat pound for pound.

I am sure your gym came with some exercise descriptions. I would recommend starting with a Curcuit type training session.

Start out with 2-3 Sets, set weight so you can do 15-20 repetitions, when you finish one exercise only rest 30 seconds, then move to next. I don't know all the exercises your equipment can do, but I've put an example Curcuit plan below.

Each Set contains the following, do each exercise once, move to next, try to repeat entire regiment 2-3 times all the way through.

You will have to play with weights first couple times to find out what weight level will allow you to do all 15 reps. If you have to reduce weight on last set to get all 15 reps that's ok. For each exercise focus on nice smooth movement both the out and back movements, out and back should be same duration, try for 1 second out, 1 second back. Idea is you don't want to jerk weight out, then just drop it back. Also, try to keep weight lifted just above the weight stack during exercise, try to keep the weight you are lifting from hitting the stack( weights you are not lifting ). If you are clanging the weights together that's bad, the idea is to control the weight all the way through the motion:

Full Body Curcuit:
Chest Press, 15-20 reps
30 second rest
Shoulder Press, 15-20 reps
30 second rest
Seated Row, 15-20 reps
30 second rest
Lat Pull down, 15-20 reps
30 second rest
Arm Curl, 15-20 reps
30 second rest
Tricep extension, 15-20 reps
30 second rest
Leg Extension, 15-20 reps
30 second rest
Leg Curl, 15-20 reps
30 second rest
go back to top and repeat 2-3 times

Regards,
Lux :wave:

[Trainerdan]

Meg, do unilateral leg presses with your feet (foot) high on the platform. Go as deep as you can on it.

You can also do partial deadlifts from a power rack. Set the pegs at just below knee height. Bend down (keep back straight) and pick up the bar with both hands. Stand straight up. Do 3 sets of these. 8 reps, 6 reps, 4 reps. Increase the weight on each set. Make sure you are sticking your but out a little when you do them, but still maintain a flat back (kinda like you are squatting ... or about to sit in a chair)

Are you doing step-ups? They are a good fanny buster.

Also, try supersettting lunges with back extensions. When you do the back extensions, only go down about half the way, then back up and REALLY sueeze your glutes at the top. If you don't feel it, hold a weight plate across your chest.

[tyrelle]

Originally posted by Luxsit
Tyrelle,
If you don't want to add bulk, keep your reps high 15-20. This mimics more of a Cardio type routine but will help you build some muscle. Muscle is good because it burns more calories than fat pound for pound....



Thanks for the great advice Lux.. I've been away for a week or two..hoping to get back on the ball on Sunday. I'm pumped and ready and glad to be back.

[Meg_S]

Ok, a few days ago I worked out and my butt is still too sore to sit down like a normal young and healthy human being. I have added one of the exercises I did to my every day prog... ie: something I plan to do every single day but usually end up doing 4x/week because of laziness or sth else.

Anyway, I put my upper back on an exercise ball and stick my pelvis in the air (this is something I do at home, not in public) using my heels to push off. I do 200 reps - usually divided up into 8-10 sets.

Is this going to make the glutes smaller instead of bigger? Most of what I read says high reps to tighten and make the muscles smaller, but I can't help thinking of those skaters or hikers with massive thighs. Hiking isn't a low rep activity.

Thanks,
Meg

[Meg_S]

I have probs squatting because of a long legs/short torso build, and recently tried a new exercise (for me) which was squatting with an exercise ball between my back and the wall.
It felt awesome! It seemed like all of the right muscles were being worked without balance or joint probs.
Any opinions on this exercise?
Meg

[Trainerdan]

that's a great exercise. Wall Squats.

I usually put them at the end of my leg workout ... I squat down, and then hold myself at the parallell position until my legs shake and shake ... until I can't hold myself up anymore. Then I just sit down and rest. LOL.

I do it without the ball, and I just slide down against the wall ... but whatever works, DO IT!

I see people doing it with the ball at the gym all the time ...

[joanne42]

The only thing is with this exercise??? make sure sure you have no splinters of wood sticking out of your wall .. LOL :D

[a.j]

Hey there Dan, You have a great bod and you obviously work hard at it. WOW!

I used to belong to gym and worked out an average of 2 hours every other day. BUT... no matter how hard I pushed myself my butt and thighs were still not too hot to look at. Cellulite is my enemy.

I have since taken up power walking, free weights training at home every other day, and do 30 minutes of yoga at least 3 times per week. I have been pretty much faithful to the routine for about one year

I weigh 145 and am 5'8" and have great arms and shoulders. But the butt and thigh stuff still sucks. The quads do ok, just not the hams.

I do squats religiously but had to nix the deadlifts due to back injury. I hadn't read the instuctions properly and really buggered up the lower back a year ago. I started the deadlifts again about 3 months ago but now they have aggravated the old injury.

Do you have any suggestions for working the hams. I don't have access to a gym now. I just use dumbells.

On the creatine thing, do you know if there are any complications for an insulin dependant diabetic.

Sorry it's such a long one but I really could use some advice on the butt and thigh thing.

Does age make a difference? I am 44 yrs young.

Any help would be great. Thanks

Cheers, AJ

[Trainerdan]

Do you have any suggestions for working the hams. I don't have access to a gym now. I just use dumbells

Lunges hit hamstrings pretty well, as long as you keep yout form tight. Try front lunges, reverse lunges, and also side lunges. That should do your butt/hams pretty well.

You may also want to try step ups to give the butt a boost. They are a great exercise that most people skip because it's too hard/takes too long.

[bacon]

could you go into more detail into the ab workout that worked the love handles.... i am in ok shape, i am pretty young and active... i surf, wakeboard, snoboard, and play an assortment of other sports. however, i am now working a lot of hours and dont have a ton of time to workout . I have been doing a ton of crunches and bycycle crunches, the strange thing is that my right side is much tighter than my left. I have been doubling my bycycle crunches to the left side and it is still working my right side more. no matter what i try i just end up using the abs on the right side of my body. I am right handed, but i know this is from wakeboarding... anyway, it sounds like that exercise on your side is something i could do to iso my left side. But, i dont know if i understand it. Do you have to place something over your body to hold you down and hang off a bench or something.... i normaly workout alone, so how could i do this. any help would be great.... thanks

[Cook]

Hi TrainerDan,

I have reaad a lot of your postings and you are a great source of information. Thanks for spending the time to help us all! :)

I cannot figure out how to do the side-bridge exercise that you recommended for obliques in the thread starter. Do you have a link to a pic or more details?

Thanks!

[ewinpa]

Hi. Do you have any advice on weight training for the over 50 crowd?
My shoulders make a clicking noise when I do flyes and I'm not hyperextending or using more than 6 pounds. I think there's some kind of tendonitis called "superspinatus"?? that I had once, don't want to go down that road.
Thanks!
Elaine :)

[HLFAN]

Hi Elaine, I just turned 53 yesterday, but of course I say I'm 39!

I don't know what the clicking noise is that you're hearing. Be sure to warm up first and then slowly build up your reps. I have several issues to deal with. My carpal tunnel is so bad I'm in a wrist splint most of the time and I have sciatica (left side). Lots of stuff I can't do, but I do what I can.

I'm thinking of trying pilates classes. Supposed to be non-stressful. I can't run at all but I can do treadmill to warm up. No bike, hurts sciatica.

Why don't you tell me what you are doing, I'd be interested in that. Good luck, HL

:wave:

[Atkins4myW]

Thanks for all the info TrainerDan.
I took your advice from chat and had a long chat with my trainer and no I'm not upside down on the roman chair as a result. :lol: The EMG best lifts are now on my schedule and it is the BFL pryamid style. Thanks again.
Oh I was telling my fellow holdfor the holidays challenge members about the abs workout and gave them the link to this topic so you may have lots of questions about those exercises soon.
Happy low carbing to you

[Meg_S]

HLFAN, I've had carpal tunnel in my wrist for the last almost year, and recently have had GREAT results with accupuncture. I'm absolutely amazed....if that's not something you've tried already, you might want to look into it.

Off topic.. but I know how limiting it can be and wanted to offer my experience.

[LisaS]

way up at the top of this post, the straight-legged deadlift is described as "bend from the waist" - this terminology could be misinterpreted. One does not bend from the waist - this would round the back. One bends at the hips keeping the back relatively straight. Think "Ken Doll". To get the feeling right - without the bar, put your thumbs where your upper thigh meets your hips and bend forward - you should feel yourself bending around your thumbs. Contrast this to putting your hands on your waist and bending over.
Just a nit.

[ellie2]

Hi Dan, I have a kind of strange question to ask and wasn't sure where to post it....I have been working out for YEARS, doing weights and cardio (in fact i've had 3 personal trainers over the years) and i want to know what exercises i can do to avoid the dreaded 'flat woman's backside'. I do legs 2x a week with straight leg deadlifts, 3 different types of squats(20 poundsx20 reps), leg press, inner and outer thigh press and my butt is STILL flat. I was thinking maybe i do too many reps and not enough weight..for instance i start my work out with thirty walking lunges a break and thirty more (as in 15 steps with each leg, ten pounds in each hand). I don't know if it's possible but i want to get a more 'bubble' shape...maybe it means building the top of the muscle but i wouldn't know how to isolate it really....The personal trainers weren't much help. I guess it's because i didn't eat right at the time (i'm now lc and keep it to about 20g a day. I gain if i eat more despite the exercise). Sorry that was so long winded. I also do 30-60 minutes of cardio with my weights.. Any thoughts? Am in asking in the right place?

[Meg_S]

(big grin) as a former flat butter... it sounds like you're already in great shape and can handle more advanced exercises. Strap on a heavy backpack and do really deep, with excellent form, walking lunges up an incline until you can't walk any more.

Sprints on stairs at least 2 at a time

I found pistols (1 leg squats to really work glutes more than any other leg muscle, they take time to work up to) http://www.powerathletesmag.com/pages/pistols.htm
You can start by doing them onto a low chair, and then work your way down.

Another one is ..ok this is going to be difficult to explain.
Start with one leg on a chair, bench or sturdy object, and the other foot sort of hanging off the side or back. Slowly lower yourself, using the strength of only the leg on the chair - as far as you can safely go. You may need to hold onto something for balance. Push yourself back up with the same leg.

An easier version of this is VERY high step ups onto an object.

The key to really getting the glutes is to get enough of an angle to really activate them - eg: really low lunges on the incline, etc.

To give your glutes the most growth, focus on training them the most for a while, while just maintaining the other body groups - you can't make everything on your body grow a lot at the same time.

Good luck!

[ellie2]

Thanks for those great suggestions! Your discription was perfect. I'm trying them all ASAP. I have never ever tried ANY of them so this should really shake up my work outs. I am SO appreciative! Great advice!

[Alopex]

Awesome information, Dan! No wonder my workouts have been so effective--I use almost all of those exercises (many modified to make them more challenging)! :)

Thanks for sharing this (I hadn't seen it before, but I'm glad I found it). It's nice to see the science behind it.

[AJ_0001]

Hey Dan, thanks so much for all your information. I am just finished the CanFit Pro course - the Canadian course to become certified as a personal trainer - my exam is Dec. 18 - and the trainer showed us some additional moves for the side bridge. In addition to holding the position, he showed us how we can put our free arm, bent, so that our elbow is pointing up and our hand is at our temple - then lower the elbow down to the ground, towards your chest. That is a really hard move for me...but I think it really works the obliques. One would eventually work up to being able to hold the position, then twist without dropping your torso to the ground, so that you are up on your toes but face downwards, and hold, then raise one leg so that your toes are on the other heel, then flip again so that you are on your other side, and do the "elbows down" on that side. I watched the instructor do it so smoothly and I was amazed. It is really hard! Just something different to try for those hard to reach core muscles...

Have a great day!