Barbell Lunges - Barbell lunges are practically the same as barbell squats but you do one leg at a time and you use the other leg as support. Keeping your body straight, bend your right knee forward no lower than 90 degrees such that your left knee will be automatically bent about 90 degrees and will be close to the floor. Return to the initial position. Do 4-5 sets of 8-10 repeats for the right leg, then proceed for the left leg. Or you can also alternate right and left instead of doing 4 consecutive sets for the right leg first then 4 consecutive sets for the left one after. When you alternate, your other leg will be resting in the meantime, so no need to wait during the rest time for the next set with the same leg since you can train the other leg.
Leg Extensions - This is an excellent isolation exercise for the quadriceps, ideal for burning in those deep cuts. Sit on the leg extension machine select a reasonably light weight to begin with. Hook your feet under the bottom set of pads if the machine has two, and firmly hold the bench with your arms. Using your quad power raise the weight slowly by straightening your legs do not jerk, bounce or swing your body back use a controlled movement. When your legs are straight tense the quads for a complete second then lower the weight again in a controlled fashion. Perform 3 sets of this exercise increasing the weight each time.
The total body workout involves a focus on basic, multi-joint movements. These exercises stimulate the most response from the body in terms of not only the muscle fibres recruited, but also in the release of the necessary hormones to promote muscular growth. Also, working all major muscle groups in one session will have a synergistic effect on your body's response to the training session. In short, your body should respond well to this type of training, especially if it is a drastic change from what you have been currently doing.
Barbell Bent Over Rows: Grab a barbell and just bend over slightly at a 30-degree angle. Keep your back completely straight. Let the bar hang straight down and grip it with your palms facing away from your body. Pull the weight up and keep your elbows tucked in. This will work your back, which is another significant muscle area. This will have your body burning a significant amount of calories.
Correct technique. In order to get the very best out of your bodybuilding workouts, you must perform the exercises and reps exactly how they are meant to be done. That means no jerking with your back when you are doing barbell curls. Seriously, if your technique isn't top notch, you are wasting most of your workout time. Wouldn't you rather learn to do it right and spend half the time at the gym for the same gains? Bodybuilding workouts really can differ from person to person, but hopefully this article will give you something to think about next time you are at the gym.
One of the best way to stay in the game for longer is to start by establishing clear reasons why you want to use an all natural program. The truth is, when it comes to a sport such as bodybuilding you are either doing it naturally or not. This is an especially important point when considering professional bodybuilding. Remember that in competitions, you are not permitted to use any unnatural supplements. The reason is simple, if others were to use steroids, then it would defeat the whole purpose of the sport - it would simply be unfair to those choosing to go the natural route.
