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  1. #103
    Forum Legend UkrainianGuy's Avatar
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    Default 1001 Muscle Building Tips - The Big Four

    Tips For Improving Your Barbell Curl



    274. DIFFERENT GRIPS FOR DIFFERENT HEADS
    If you go "by the book" the recommended width grip on barbell curls is shoulder-width. Don't, however, be afraid to experiment. Going slightly wider will target the inner head of the biceps while a narrower grip will stimulate more of the outer head. Trainers with elbow injuries often prefer a wider grip.

    275. BEND THE KNEES
    Always keep a slight bend at the knees when performing standing barbell cirls. Locking the legs out straight will only add extra stress tot he lower back.

    276. DON'T SWING EXCESSIVELY
    The biggest mistake bodybuilders make when curling is to rock back and forth with their upper body. Not only does this reduce the effectiveness of the exercise, it also stresses the lower-back ligaments.

    277. LOWER SLOWLY
    Fifthy percent of a barbell curl's effectiveness is the negative, or lowering, phase. Always lower the bar in a slow and controlled manner. This not only provides better stimulation for the biceps, it places less stress on the biceps tendons.
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  2. #104
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    Quote Originally Posted by UkrainianGuy View Post
    Tips For Improving Your Barbell Curl



    274. DIFFERENT GRIPS FOR DIFFERENT HEADS
    If you go "by the book" the recommended width grip on barbell curls is shoulder-width. Don't, however, be afraid to experiment. Going slightly wider will target the inner head of the biceps while a narrower grip will stimulate more of the outer head. Trainers with elbow injuries often prefer a wider grip.

    275. BEND THE KNEES
    Always keep a slight bend at the knees when performing standing barbell cirls. Locking the legs out straight will only add extra stress tot he lower back.

    276. DON'T SWING EXCESSIVELY
    The biggest mistake bodybuilders make when curling is to rock back and forth with their upper body. Not only does this reduce the effectiveness of the exercise, it also stresses the lower-back ligaments.

    277. LOWER SLOWLY
    Fifthy percent of a barbell curl's effectiveness is the negative, or lowering, phase. Always lower the bar in a slow and controlled manner. This not only provides better stimulation for the biceps, it places less stress on the biceps tendons.
    Glad u posted that - because I was just told those same exact items a week ago on my new bi/tri routine. Keep those tips coming!!

  3. #105
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    Default 1001 Muscle Building Tips - The Big Four

    278. TRY AN EZ-CURL BAR
    If you find straight barbell curls stressful on the wrists, try switching to an EZ-curl bar. the bend on the EZ-curl bar will allow you to rotate the palms slightly inward, thus placing less stress on the small wrist ligaments.

    279. TRY "CHEATING"
    Cheat curls have probably built more biceps than any other exercise. We don't mean cheating from the first rep, however. Try to get 6 to 8 reps on your own, and then add just enough body momentum to keep the bar moving for a couple of extra reps. Arnold Schwarzenegger used cheat curls to make his arms grow from 13 to 20 inches.

    280. TO 45 DEGREES ONLY
    You'll notice as you curl the bar up that a point will be reached where the exercise starts feeling easier. For most this point is where that forearmis at abouta 45-degree angle with the torso. Try not to let the forearms go above this point (i.e. don't curl all the way to your shoulders).

    281. ALL THE WAY DOWN
    If swinging the body is the number one mistake bodybuilders make on barbell curls, lowering halfway down is number two. Unless you are performing 21s (described in the Advanced Training Technique section), always lower the bar to just short of your highs. If you lower only halfway, you'll be targeting only the upper part of your biceps. You must lower the bar to your quads to stimulate the lower sections.

    282. DON'T DO A WRIST CURL
    Many bodybuilders make the mistake of starting their barbell curls with a slight wrist curl - bending the wrist toward their forearm before engaging the biceps. All this does is take the stress away from the biceps. Try to keep yoru wrists neutral at all tiimes (i.e. in line with your forearms)
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  4. #106
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    Quote Originally Posted by UkrainianGuy View Post
    278. TRY AN EZ-CURL BAR
    If you find straight barbell curls stressful on the wrists, try switching to an EZ-curl bar. the bend on the EZ-curl bar will allow you to rotate the palms slightly inward, thus placing less stress on the small wrist ligaments.

    279. TRY "CHEATING"
    Cheat curls have probably built more biceps than any other exercise. We don't mean cheating from the first rep, however. Try to get 6 to 8 reps on your own, and then add just enough body momentum to keep the bar moving for a couple of extra reps. Arnold Schwarzenegger used cheat curls to make his arms grow from 13 to 20 inches.

    280. TO 45 DEGREES ONLY
    You'll notice as you curl the bar up that a point will be reached where the exercise starts feeling easier. For most this point is where that forearmis at abouta 45-degree angle with the torso. Try not to let the forearms go above this point (i.e. don't curl all the way to your shoulders).

    281. ALL THE WAY DOWN
    If swinging the body is the number one mistake bodybuilders make on barbell curls, lowering halfway down is number two. Unless you are performing 21s (described in the Advanced Training Technique section), always lower the bar to just short of your highs. If you lower only halfway, you'll be targeting only the upper part of your biceps. You must lower the bar to your quads to stimulate the lower sections.

    282. DON'T DO A WRIST CURL
    Many bodybuilders make the mistake of starting their barbell curls with a slight wrist curl - bending the wrist toward their forearm before engaging the biceps. All this does is take the stress away from the biceps. Try to keep yoru wrists neutral at all tiimes (i.e. in line with your forearms)

    THANKS, UK GUY! RECENTLY INCORPORATED #281 & #282 - DEFINITELY REQUIRES A GOOD DRIVE UP WITH THE BAR AND PUMPS THE BICEP IN NO TIME.

  5. #107
    Forum Legend UkrainianGuy's Avatar
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    Keep it up bro.. I will post more tomorrow
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  6. #108
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    Default 1001 Muscle Building Tips - Bodybuilding Etiquette

    283. WASH YOUR GYM CLOTHES - REGULARLY!
    We've all heard the phrase. "It smells like a gym." The thing is it shouldn't. Nothing is as disgusting as working out next to someone wearing month-old gym clothes. While you may be able to get by washing your gym clothes every second day, we strongly recommend doing it daily. If this is impractical, buy a second or third set of gym clothes. Having three sets of workout clothes means having to wash them only ones or twice per week. Not only will your gym buddies thank you, you may even get a little bit of social life with the ladies.

    284. SHOWER AFTER EVERY WORKOUT
    It's not only your gym clothes that weat and stink after a workout - you will as well! It may seem obvious, but you'd be surprised at the number of people who do their last set and go straight to schoool or work. All that sweat is a great breeding ground for odor-causing bacteria. Give the person next to you a break and take a shower as soon as you finish working out. If not at the gym then do it at the earilest possible time.

    285. UNDER NO CIRCUMSTANCES SHARE YOUR RAZOR BLADE
    This is another of those "you should know better" tips. In this day of AIDS and hepatitis, you 'd think sharing a razor blade would be unheard of, but that's not the case. All it takes is one drop of blood from someone else's disease-infected body and your life may be tragically cut short. With razors costing mere pennies, save yourself a heap of potential trouble and but your own.

    286. DO NOT SHARE YOUR COMB OR WATER BOTTLE WITH ANYONE
    As with sharing razors, you don't know the background of the person you are trying to help out. Head lice ae still common and any number of infections can be spread by sharing a water bottle. In short, buy your own and use your own. Wash your hands after you workout and after using the restroom.

    287. DON'T USE THE SQUAT RACK FOR BARBELL CURLS
    This is one of those unwritten rules that you should try and follow. Nothing is as frustrating as not being able to do squats because the squat racks are all taken up by guys doing barbell curls. Barbell curls can be performed just about anywhere. If laying the baron the floor is inconvenient, lay it on the end of a bench. Don't hinder someone's leg workout because you are too lazy to pick the bar up off the floor.

    288. CHECK BEFORE YOU STRIP
    Another of those unwritten rules. Don't start stripping down a bar assuming that just because there is no one close by, the bar is not being used. As most gyms enforce the "replace you weights" rule, odds are fairly good that person using the bar stepped away for a second. tis couldbe to use the washroom, give someone a spot, or visit th4 water fountain. Before taking the plates off the bar, check around to see if it is definitely free.
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  7. #109
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    Quote Originally Posted by UkrainianGuy View Post
    283. WASH YOUR GYM CLOTHES - REGULARLY!
    We've all heard the phrase. "It smells like a gym." The thing is it shouldn't. Nothing is as disgusting as working out next to someone wearing month-old gym clothes. While you may be able to get by washing your gym clothes every second day, we strongly recommend doing it daily. If this is impractical, buy a second or third set of gym clothes. Having three sets of workout clothes means having to wash them only ones or twice per week. Not only will your gym buddies thank you, you may even get a little bit of social life with the ladies.

    284. SHOWER AFTER EVERY WORKOUT
    It's not only your gym clothes that weat and stink after a workout - you will as well! It may seem obvious, but you'd be surprised at the number of people who do their last set and go straight to schoool or work. All that sweat is a great breeding ground for odor-causing bacteria. Give the person next to you a break and take a shower as soon as you finish working out. If not at the gym then do it at the earilest possible time.

    285. UNDER NO CIRCUMSTANCES SHARE YOUR RAZOR BLADE
    This is another of those "you should know better" tips. In this day of AIDS and hepatitis, you 'd think sharing a razor blade would be unheard of, but that's not the case. All it takes is one drop of blood from someone else's disease-infected body and your life may be tragically cut short. With razors costing mere pennies, save yourself a heap of potential trouble and but your own.

    286. DO NOT SHARE YOUR COMB OR WATER BOTTLE WITH ANYONE
    As with sharing razors, you don't know the background of the person you are trying to help out. Head lice ae still common and any number of infections can be spread by sharing a water bottle. In short, buy your own and use your own. Wash your hands after you workout and after using the restroom.

    287. DON'T USE THE SQUAT RACK FOR BARBELL CURLS
    This is one of those unwritten rules that you should try and follow. Nothing is as frustrating as not being able to do squats because the squat racks are all taken up by guys doing barbell curls. Barbell curls can be performed just about anywhere. If laying the baron the floor is inconvenient, lay it on the end of a bench. Don't hinder someone's leg workout because you are too lazy to pick the bar up off the floor.

    288. CHECK BEFORE YOU STRIP
    Another of those unwritten rules. Don't start stripping down a bar assuming that just because there is no one close by, the bar is not being used. As most gyms enforce the "replace you weights" rule, odds are fairly good that person using the bar stepped away for a second. tis couldbe to use the washroom, give someone a spot, or visit th4 water fountain. Before taking the plates off the bar, check around to see if it is definitely free.
    UK GUY,
    First, THANKS for the thread help

    Next, #288 stands out - was deadlifting one day- left my straps, my belt, my drink, my notes, & the weight on the bar sitting on the floor - needed the restroom, was back quickly & there's someone taking over my deadlift bar -

  8. #110
    Forum Legend UkrainianGuy's Avatar
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    ya i was t-bar rowing with a few of my friends, and we hit the water vending machine some hit the washroom, came back our stuff was moved into a pile in the corner and the station was taken over by some punks. Another reason why i hate the gym
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  9. #111
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    Quote Originally Posted by UkrainianGuy View Post
    ya i was t-bar rowing with a few of my friends, and we hit the water vending machine some hit the washroom, came back our stuff was moved into a pile in the corner and the station was taken over by some punks. Another reason why i hate the gym
    Yup, with all my stuff there - they just looked at me dumbfounded -
    I was just ready to do my 1RM -

    Hope your hard-core dream gym becomes a reality

  10. #112
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    Default 1001 Muscle Building Tips - Bodybuilding Etiquette

    289. DON'T STARE
    Althought you are not going into a jungle, gyms do occasionally get frequented by animals! Even if some bodybuilder does have a great physique, try not to stare. As primates, most humans do not like to be stared at. Staring is a sign of aggression and provocation. It would be better to go over and compliment the person's physique and ask him how he built it, rather than staring continuously from across the gym. Another reason not to stare is that homophobia is rampant in bodybuilding gyms. That seemingly innocent stare on you part could be taken as a sign of sexual interest. you don't want some 250-pound bodybuilder getting the wrong idea!
    In addition, most females go to the gyn to train, not to be stared at. Staring men is the reason for the proliferation of "women only" gyms. Gym clothes are often tight or provocative, but don't take that as a come-on. you don't want to be charged with stalking or harassment, and you don't want the gym to ask you not to come back.

    290. BE WARY
    Anthing emphasizing the human body will attract the unsavory element. Occasionally photographers or agents will bait the unsuspecting, with promises of stardom. If you develop a great physique it's possible one of these characters will approach you. Before signing any form or doing any photo shoot, check the individual's credentials. The better gyms won't allow these types through the door, but occasionally they'll find a way to slip in. Ask questions, check ID, and talk with other gym patrons. At the first sign of shadiness, drop the person. If they keep bothering you, tell the owner. If they start stalking you outside the gym, contact the police immediately. If an individual tells you they works for a magazine, call the magazine's head office and check. Ask for a physical description.

    291. OFFERING ADVICE VS BEING A KNOW-IT-ALL
    It won't be long before you'll be seen as one of the "regulars" at your gym. Remember how you sought out more experienced bodybuilders for advice? Now you're the one of those more experienced bodybuilders. With this new status comes responsibility. If someone asks for advice, then by all means offer it. Likewise if some new guy looks like he's about to hang himself from a cable machine, intervene. Don't, however, rush around the gym like some world-famous consultant after memorizing a passage from the latest issue of Muscular Development. The regulars will think you're an idiot; the owner may or may not ask you to leave; and you run the risk of a lawsuit if someone takes your advice to heart and injures him or herself. There is a fine line between being helpful and being a nuisance. The truth is, many people resent being told how to exercise.

    292. DON'T HOG THE EQUIPMENT
    Remember how intimidating it was for you the first time you went into a gym? There are new people feeling the exact same way watching you work out. Nobody likes an equipment hog. As you rest between sets, keep an eye out for people who seem like they want to jump in but are too timid to ask. Make the offer. You are not expected to go around the gym recruiting people tow ork in with you; but be conscious of other members wanting to use the equipment you are using.
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  11. #113
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    Default 1001 Muscle Building Tips - Bodybuilding Etiquette

    293. WIPE UP AFTER YOURSELF
    Do you like the thought of working out in someone else's sweat? they feel the same way about your sweat. Not only is sweat a great way to pass along germs, it's downright disguisting to have to use a piece of equipment dripping with someone else's sweat. Your gym should have towels and a disinfectant. If your gym doesn't supply workout towels (for strategically placed paper towel dispensers) bring your own. Use it to wipe up your sweat and anything left behind by someone else.

    294. LEAVE SCREAMING FOR THE ROLLER COASTER
    Nothing looks as stupid as some guy grunting and groaning while doing 75-pound bench presses or 100-pound squats. He may think he is impressing people but mostly he will be viewing as an idiot. Don't be that idiot. If it's the last rep on a heavy set of squats and a minor grunt or groan escapes, fine. But there is not need to be yelling and screaming like you're doing battle with the Vikings. If being branded an idiot doesn't faze you, keep in mind that most gyms have policies on excessive grunting and groaning.

    295. DON'T SPIT OR LEAVE GUM IN THE WATER FOUNTAIN OR URINAL
    As disgusting as this sounds, people do it. If you have to spit out your gum, use the garbage. In fact people have choked while chewing gum during a workout, so you may want to re-evaluate the whole gum-chewing thing. One awkward gulp on a seet of heavy squats and your gum could be doing the tango with your epiglottis.

    296. NO INTERRUPTING
    One of the worst things you can do while working out is to interrupt someone during his orher training. All it takes is a split-second loss of concentration and you could cause the individual a grievous injury. If you need to make a comment or ask a question, wait until the person completes his or her set.

    297. TURN OFF THE CELL PHONE OR PAGER
    Unless you are on call for your job, turn off your cell phone or pager. Better yet, leave them in the car. Nothing is as distracting as being in the middle of a set of bench presses or squats and hearing someone's cell phone go off. Likewise you don't want your electronic device screwing up someone else's workout.
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  12. #114
    Forum Legend UkrainianGuy's Avatar
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    Default 1001 Muscle Building Tips - Bodybuilding Etiquette

    298. BE ON TIME FOR YOUR CARDIO MACHINE
    Most gyms have a sign-up procedure for using the cardio eqiupment. Nothing as frustrating as seeing two or three empty machines at prime time even though they are booked out on the sign-up board. If your time starts at 5:30, be ready to use it at 5:30. Don't wander over at 5:40 and them make up the 10 minutes on the back end. Why should the person booked after you have to lose 10 minutes of his orher time simply because you were late?

    299. CARRY YOURSELF WITH DIGNITY
    Just because you've developed a great-looking physique doesn't mean you are better than everyone else. Don't start prancing around as if you are the reincarnate of Arnold Schwarzenegger or Ronnie Coleman. Walking through the shopping mall in the dead of winter wearing a t-shirt and shorts and a weightlifting belt will only get you branded an idiot. This type of behavior does the sport of bodybuilding a great disservice. Pushing people out of the way in the gym will only get you suspended, expelled, or punched out (no matter how big you get there is always someone around the corner quite capable of dropping you). Walk with pride, not arrogance. Treat others with respect.

    300. STAY AWAY FROM THE DRUG SCENE
    While we probably shouldn't preach, nevertheless a few words of caution about this topic are needed. It's a fact that in their quest for ultimate size and strength, many bodybuilders turn to anabolic steroids and other performance enhancing drugs. If after many years of training you discover you have the genetics for competitive bodybuilding, then maybe (and it's a very guarded maybe) you can think about experimenting with such drugs, but this should only be done in countries where those drugs are legal. For now stay as far from the drugs and their dealers as possible. Not only is the market flooded with bogus drugs, but also many of them are illegal. The person you are buying from may be an undercover cop. Finally, even if he is a genuine drug dealer, he may quickly try to talk you into using other drugs like heroine and crack cocaine because of the bigger profit margins. Remember you are trying to improve your health and lifestayle, not destroy it. Illegal drugs are a certain way to an early death.

    301. AVOID GROWTH HORMONE
    If steroids can be classified as a drug you should probably avoid, then growth hormone is one you should definitely avoid. Unlike steroids, which stimulate muscle growth, growth hormone causes just about everything to grow. Those extra-large guts you see on some pro bodybuilders are the result of enlarged internal organs. There have been cases of healthy bodybiulders suddenly developing tumors. While results are not conclusive, the tumors' growth is believed to have been stimulated by the use of growth hormone. Our advice is to avoid growth hormone at all costs.
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  13. #115
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    those last few were funny... thought about not posting them... meh...

    okay here we go into Chapter 10 Nutrition
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  14. #116
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    Default 1001 Muscle Building Tips - Nutrition

    302. DON'T FALL FOR FAD DIETS
    Eat healthy. The human body evolved to use nutrients in balance. Don't fall for the latest fad diet, as most are unhealthy. Most diets are designed to be different from the normal way of eating. The princple aim of the diet creator is to make money, not to help you look (or feel) good.

    303. SLOW AND CONTROLLED
    If you have a few pounds of fat to lose don't try to lose it too quickly. Healthy weight loss is one to one and a half pounds per week. Starving yourself with an ultra-strict, low-calorie diet will destroy your metabolism, resulting in the lost weight being regained at a later date. In fact you'll probably gain back more weight than you lost.


    304. EXPERIMENT
    Although it will take a little extra time to experiment with what and how much you eat, the lifelong results will be well worth it. Some experts reduce eating to numbers and promote mathematics as the key to fat loss, but they don't take into account the fact that everyone is different. While the forumla may say your daily caloric intake should be 3200, you won't really know until you actually consume this amount. You may lose fat on this diet, or you may pack it on. It will take you a few months of fine-tuning your caloric intake to discover how many total calories your body can handle.

    305. FAT TO MUSCLE AND MUSCLE TO FAT
    Since fat and muscle are two different tissues, you can't convert one to the other. Building muscle will help you lose fat because the more muscle you have the higher your metabloic rate and the more calories you will burn even at rest. But you haven't converted your fat deposits into muscle.

    306. LOW DOES NOT ALWAYS MEAN LOW
    Beware of food products being advertised as low-fat or low-sugar. In most cases as soon as manufacturers lower fat they increase sugar levels. Likewise man low-sugar products have high fat contents. Read the label carefully.

    307. HOW MUCH PROTEIN?
    Protein can be considered the building material of the human body and is used to manufacture such things as red blood cells, antibodies, muscle tissue, and hormones. Hard-training athletes need more protein than sedentary (non-active) people. Try to eat 0.75 to 1 gram of protein per pound of bodyweight per day. If you weigh 180 pounds you should eat 135 to 180 grams of protein per day.
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  15. #117

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    Great tips !!!

  16. #118
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    Quote Originally Posted by UkrainianGuy View Post

    6. NEVER TOO OLD!
    The fastest growing demographic segment of society is the baby boomer generation (anyone born between the years of 1946 and 1964)...
    Phew!!! missed that one by a year...

    thank you, h(UG)e ... just started reading this thread... and it's really appreciated!

  17. #119
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    Smile

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