The most effective shoulder training exercise is the military press. This compound exercise can be performed either sitting down
(which I prefer) or it can be done standing up. Either way you will be working out the whole shoulder area including the back and arms. The
one isolation exercise you could include would be side lateral raises to hit the medial head of the shoulder. The Medial head is hit while
doing overhead shoulder presses but this area of the shoulder needs a little bit of extra attention to get it to really pop. So if you like
add side laterals to your muscle building routine.
The majority of your gains in biceps growth will be the direct results from your heavy back training. As you continue to increase
the weight in your back training the biceps are forced to work that much harder to keep up with the added resistance. If you are including
rows and pull-ups in your muscle building routine you will notice a tremendous increase in the size and strength of your biceps. The bicep
is a relatively small muscle and can easily be over worked. Don’t fall prey to the glamour shots you see of this muscle and over train
them. If you over train your biceps every other body part will suffer. If you want to include some biceps training then the best exercise
for overall mass is the biceps curl. You can do this with a straight bar or a cambered bar to reduce the strain on the wrists and tendons.
This may be one of the hardest concepts to accept by most weight lifters. Try this muscle building routine for one month and you will see
an increase in the size of your biceps.
Triceps
The triceps like the biceps is a small muscle group and will be sufficiently worked by doing the compound exercises discussed earlier. The bench
press and shoulder overhead military press will effectively exhaust your triceps eliminating the need to do smaller isolation triceps exercises.
Once again if your muscle building routine is including a lot of additional triceps exercises then you are wasting your time and energy on
needless exercises. What you can do is to do several warm up triceps exercises at the beginning of your chest workout to warm the muscle up. This
will help prevent injury to the triceps as you begin your heavy chest workout. Triceps pushdowns on a machine are a good way to warm up the
triceps.
Abs
Building 6 pack Abs is one of the most sought after things by many people looking to transform their bodies through weight lifting. Most people
don’t understand that you can’t really spot build a particular area of your body. The Abs are included in this axiom.
If you are looking to get sculpted killer Abs then stop doing endless crunches and isolated specific ab exercises. Your muscle building routine
does not have to include more than one or two ab specific exercises. If you want to include some crunches or even bicycles than by all means do
it. Just don’t overdo it because it is easy to injure yourself and set you back by many days. You Abs get a tremendous workout by doing all the
rest of the compound exercise discussed. The main reason you would want to include just a limited number of Ab sets is to help build and
strengthen your core muscles so you can perform better in the compound exercises.
