| Proper exercise selection plays a big role in the kind of | | | | Learnto like hard work. |
| progress you can make with your muscle building | | | | Lats |
| goals. If you want to develop ripped, bulding, rock-hard | | | | Chins |
| muscles, you need to use the right weight | | | | Chins, not lat pulldowns. If you can't do enough |
| trainingexercises. If not, you won't get the real muscle | | | | chinsnow, work hard on lat pulldowns until you can. |
| buildings gains that you want. | | | | Onceyou are strong enough, go to chins for your lat |
| Quads | | | | development. |
| Squat | | | | Shoulders |
| Did you really think I was going to saysomething else? | | | | Dumbbell Upright Rows |
| Wimpy leg extensions, maybe? | | | | Why not some form of overhead press? Because |
| Yeah, go for the burn and tear up your kneeswhile | | | | overheadpresses focus more on the front delt. To hit |
| you're add it. But you won't build hugequads from leg | | | | the bulkof the muscle, you need to hit the side head, |
| extensions. I know squats arebrutally hard work. And | | | | whichinvolved moving your upper arm out to the side. |
| that's why they areso freaking effective. If you want | | | | Soyou'd think lateral raises. However, this is a |
| to bulidslabs of muscle all over your body, you needto | | | | lightexercise. You can't really overload the delts |
| squat. | | | | withside lateral raises. So what's left? Dumbbell Upright |
| Hamstrings | | | | Rows done the right way. You gotta do these |
| The Stiff Legged Deadlift (knees slightly bent) | | | | withdumbbells, not a barbell. This allows you the |
| Sorry, no leg curls here. Once again, it's thehard | | | | freedomof movement to do them in the most |
| exercise using a lot of weight that is mosteffective for | | | | productive manner. |
| building massive hamstrings that aren'tovershadowed | | | | As you pull the dumbbells up, your upper arms |
| by overdeveloped quad muscles. | | | | shouldmove slightly out to your sides as you lean |
| Calves | | | | slightlyforward. Your upper arms move into the same |
| Standing Calf Raises | | | | finishingposition as if it were a lateral raise but your |
| Basic is better. You can use a heck of a lot ofweight | | | | forearmsfinish as if you were doing a row. You can |
| on this exercise. Go for it. An alternativeis to do them | | | | use moreweight this way and it really overloads the |
| on a leg press machine. | | | | delts andtraps. |
| Chest | | | | Triceps |
| Dips | | | | Dips |
| Surprised that it's not the bench press? Sure, thebench | | | | Yep, the same exercise as for chest. To emphasize |
| press is the most popular chest exercise. Thatdoesn't | | | | thetriceps more, make sure your body is straigh up |
| make it the best. First off, it's not a hardexercise. You | | | | anddown as you lower and raise yourself each rep. |
| lie flat on your back. Yeah, that'sreal tough. Try an all | | | | Ifyou want a separate exercise, go with the closegrip |
| out set of dips versus thebench press and you tell me | | | | bench press. I prefer doing this on a declineas opposed |
| which has you working harder. | | | | to a flat bench. There is less emphasison the |
| I guarantee you, it'll be the dips. | | | | shoulders. |
| The flat bench press can wreak havoc on your | | | | Biceps |
| shouldersand rotator cuff. It puts them in a very | | | | Standing Dumbbell Curls |
| awkward position. | | | | The dumbbell curl is much more effective than |
| The dips works your chest, triceps and shoulders | | | | thebarbell curl or ez curl bar curl for a couple |
| morethoroughly and effectively than the flat bench | | | | ofreasons. First, the ability to supinate your handadds |
| pressdoes. Many people have called it the upper body | | | | to the effectiveness. The barbell curl alsohas a |
| squat. | | | | tendency to place more emphasis on theforearms |
| If you want to build massive muscles through the | | | | than the biceps as you curl the weight up. |
| chestand shoulder area, make dips a focal point of | | | | The ez curl bar is not effective for the biceps asit puts |
| yourweight training program. | | | | your hands in a position that de-emphasizesbicep |
| Midback | | | | contraction. Go with the dumbbells and supinateyour |
| Deadifts | | | | hand as you curl so that your pinky is aboveyour |
| Yes, another exercise that far too few trainees | | | | thumb at the top of the rep. |
| perform. | | | | No matter what kind of weight training routine youuse, |
| Yet, it should be the cornerstone of your back | | | | make sure to include most of these mass buildersas |
| trainingprogram. The deadlift works your back like no | | | | often as possible. This way, you'll be sure toget the |
| otherexercise can. Yes, like the squat and | | | | most muscle building bang for your buck fromevery |
| stiff-leggeddeadlift, it's brutally hard. BUt it works. | | | | routine you use. |