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From the Professional Series Posters by Bill Pearl
Exercise: Alternated Preacher Curl
Targeted Body Area: Biceps
Grasp a dumbbell in each hand
Rest arms on slanted pad with palms up grip.
Keep upper arm inward while drawing right hand up
until bicep touches forearm
Return to starting position and repeat with left arm.
Exhale when lifting weight; inhale
when returning to pad.
One repetition is a curl to the right and a curl to the left.
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| From the Professional Series Posters by Bill Pearl |
DUMBBELL TRICEPS CURL:*
This exercise is performed in a manner similar to the Barbell Triceps Curl, except that one arm is
exercised at a time. Here, a dumbbell is gripped in one hand and pressed to an arm's length position overhead. The dumbbell
is lowered behind the neck and then pressed to the arm's length position overhead again. your free hand may be used to steady
the arm being exercised. This will provide for a stricter movement.
"Primary muscles exercised:" triceps
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| From the Professional Series Posters by Bill Pearl |
Hands/Forearms
Hand Gripper Exercise
This exercise can be
done standing, sitting, etc.
The object of the exercise is to grasp the handles as tightly a s possible.
Continue squeezing
the handles together until forearms start to give out.
Change hands and repeat exercise.
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| From the Professional Series Posters by Bill Pearl |
SHOULDERS
CLOSE-GRIP FRONT-DELT RAISE
Front-Delts
Grasp a barbell with a palms down grip about 6-inches apart.
Stand erect with your feet shoulder
with apart.
With the barbell hanging at arms length, raise the bar up until the bar is parallel with the floor (shoulder
height).
Inhale as you return to starting position.
Try to keep arms as straight as possible.
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| From the Professional Series Posters by Bill Pearl |
Deadlift
Place a barbell on the floor in front of you.
Standing with feet 16-inches apart, bend down and
grasp bar just out side of knees in middle of lower legs.
Keep knees bend, back straight and head up.
Exhale and stand
erect with arms locked, using only your thighs and back.
Lower the weight to the floor and inhale.
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| From the Professional Series Posters by Bill Pearl |
Barbell Shoulder Shrugs
Place a barbell on the floor in front of you.
Standing with feet about 16-inches apart, bend down
and grab the bar with both hands about 24-inches apart.
Stand erect with bar hanging at arms length in front of you.
Drop
both shoulders down to the front as much as possible.
Exhale and raise shoulders up and rotate in a circular motion from
the front to the rear returning to starting position at end of repetition.
Inhale as you return to starting position. Back
should be kept straight throughout exercise.
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| From the Professional Series Posters by Bill Pearl |
Most Large Muscle Groups Barbell Power Clean
With your feet about sixteen inches apart, step up to the bar until your shins are nearly touching
the bar.
Bend down and get a palms down grip on the bar with your hands placed about twenty-six inches apart.
Bend
your legs until your upper thighs are nearly parallel with the floor.
Keep your arms straight and your head up.
Exhale
and pull the bar straight up as you stand erect until the bar is nearly as high as your shoulders.
Now flip the bar over
and back until it is resting on your upper chest.
Return the bar to starting position and inhale.
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| From the Professional Series Posters by Bill Pearl |
Upper-Back/Rib Cage/Upper-Pecs
Bent Arm Dumbbell Pullover
Using a flat bench, lie on back with shoulders on the edge of the bench and head pointing down toward
the floor.
With a dumbbell in each hand, place the weights to the side of the chest at nipple level.
Keeping the elbows
in during the entire exercise, exhale and lower weights past ears to the floor.
Pull dumbbells back to the position at
sides of chest using the same path as used to lower the weight, while inhaling.
Tone Up For Rock Hard Triceps
Sexy Muscle
Well-built triceps are very sexy and indicative
of your overall degree of fitness. Genetics are main contributors to their appearance, but with the right diet and exercise
routine, you can boast massive triceps in no time.
Before carrying out your tricep routine, you need to determine what your end goals
are. Do you want to build massive triceps, or do you simply want to keep them hard and firm?
bulk up or trim down
If you want to build massive triceps, focus on basic movements
like close-grip bench press, tricep pushdowns and the French press. Carry out 10 to 14 sets with hevy weights, enabling you
to aim for 6 to 10 repetitions.
If you want to harden and trim your triceps, you can carry
out one mass building exercise and cap off your routine with two finishing exercises such as tricep extensions with cables
and various bars, and one arm tricep press downs. Use lighter weights and try to go for a total of 10-14 sets of 10-15 repetitions.
Here are three exercises that you should include
in your tricep routine:
1. close-grip bench press
Close-grip
bench press is a basic exercise that will help build overall mass in your triceps and inner chest. It's like the squat for
legs or the bench press for chest. The trick is to focus on your form so that your elbows always stay close to your rib cage
when bringing the bar down to your chest.
By doing this, you're focusing the tension on your triceps
rather than your chest -- one of the most common complaints of the close grip bench press. Another frequent complaint is pain
in the wrists because of the bars' position. It may take one or two sessions to get used to it. Try using the E-Z bar or simply
change your grip if the problem persists.
Movement
Lie flat on a regular bench press with your back on the bench.
Grab the bar at the appropriate width; the bar should be
at forehead level above you.
Your grip on the bar should be a little narrower than shoulder
width, around 12 to 14 inches between each thumb.
Take the weighted bar off the support rack and slowly bring
it down to your chest. After a second or two, slowly bring the weight back up to its initial position.
The movement is actually a duplicate
of the bench press, but with a closer grip. Make sure that your elbows don't deviate from each side of your body.
If you're lifting heavy weights, be sure to have
somebody behind you in case you need a spot. Also, wait at least 48 hours between your chest routine and your tricep routine
because you're using a lot of the same muscles and they need a resting period.
Evaluate Your Resting Periods
First time bodybuilders, as well
as mature bodybuilders, repeatedly ask about the proper rest period between sets. Heated debates may arise from this question
because each individual's muscle reacts and recuperates differently and within different time laps. The purpose of
this article is to give men basic guidelines on recuperation times between sets, which depends on the training's intensity
and the number of repetitions. This will help the average person reach effective rest periods to attain maximal muscle development.
Rule of Thumb on Resting
As a rule of thumb, the closer a repetition gets
to the 1-RM (single repetition maximum); the more the rest period between reps should increase. Most literature states as
follows: As strength gains increase, rest periods also increase, which result in the relative training intensity. This
means that the more weight one lifts the less repetitions he will perform, thus higher recuperation periods will be needed.
A Little Body Science
Introducing magical formulas in bodybuilding is a waste of
time, but a certain explanation should be given on why well timed rest periods are important between repetitions. Available
research explains the stated theory (as strength gains increase, rest periods also increase) by saying that ATP (which is
the primary source of energy taken from the body) actually requires 3 to 5 minutes to recover, and carbohydrates (secondary
source of energy) recovery occurs within 8 minutes. Both directly influence subsequent exercise intensity. ATP is used when
performing short intense exercises while carbohydrates are used when performing lower intensity and longer time periods.
High intensity exercises also result in lactic
acid and hydrogen ion accumulation. This intensity can disrupt necessary proteins, minerals and phosphate ions resulting in
a lowered intracellular pH. In short, these disturbances can contribute to muscle fatigue, which does not allow maximal performance
in a workout.
Practical Resting Periods
In practical terms, let's categorize rest periods by type
of exercise and numbers of repetitions performed. For example, when lifting very heavy weights for three to six repetitions,
a rest period of at least 3 to 6 minutes is adequate between each set. When training heavy, the number of sets should
vary between 6 and 10 by body part. For example, if training the chest with heavy weights, a lifter should perform 6 to 10
sets of 3 to 6 repetitions, with a rest period of 3 to 6 minutes between sets.
When training for definition, usually with lower weights and
a higher repetitions, rest periods can be anywhere between 1 to 4 minutes. For example, when training light for the
chest, a trainer should perform 10 to 14 sets of 10 to 15 repetitions, with rest periods of 1 to 4 minutes.
Hopefully these basic resting periods will help improve everybody's
training efficiency to grow muscle mass. Remember, each and every one of us has different muscle tissues and each body
functions differently, therefore adjust weights and rest periods accordingly for appropriate recuperation.
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