Training Exercises

Three principles are important when training for success in body building - frequency, duration and intensity.

Frequency is the schedule is when you will be doing your training. Try to break your week up, for example train, Monday, Wednesday and Friday.

Duration depends on the number of sets and repetitions you are doing. If training to be a Body builder, take about one minute rests between sets.

Intensity is the amount of effort you put into your training. Simply put; the more effort you put, the more muscle growth you get. Remember that excessive effort leads to muscle fatigue/burnout. When you maintain the same level of effort for a long period of time, muscular growth reaches an equilibrium and goes to sleep. You have to change your schedule and intensity and 'presto' your muscles are reactivated and new growth starts.

Another important factor when bodybuilding is to know your muscles. Below is a brief outline of the muscle groups of the body. The basic muscle groups are:

• Back
  You need a thick wide back. Muscles include the latissimus dorsi (lats), spinal erectors.


• Shoulders
  There are three heads on the deltoid muscle the front, the rear, and the side. Shoulders includes the Trapezius (traps).


• Chest
  This includes the upper and lower pects.


• Biceps
  You will need long full bicep muscles.


• Triceps
  It has three heads hence the "tri". These are the most important for big arms.


• Forearms
  Flexors and extensors.


• Quadriceps and glutes
  A must for hardcore bodybuilders.


• Hamstrings
  Very important for big legs.


• Abdominals
  This includes all of the abs and obliques.


• Calves
  Muscles included: gastrocnemius, soleus, and tibials.