Which Exercise for Which Muscle Group

f you are a newbie to the gym, all the equipment may look confusing. Now I am sure over time, you can watch others use the equipment and get the hang of how to use it but not necessarily will you know when to use it. In other words which muscle group are benefiting.

You see, most workouts consist of focusing on one muscle at a time. Generally you should not do one exercise for chest, followed by an exercise for legs and then followed by an exercise for back. It just doesnt maximize the intensity of your workout. You should perform the entire workout on a given body part or muscle group before moving to the next.

Okay, so which exercises hit which muscle groups? I will detail that out below but keep in mind this is a shopping list that you choose. Also, this list is not all encompassing. I sure I could add a dozen more exercises but I will just list some of the basics. Also I will not list the machines for the specific muscle groups below. The machines are self defining. BUT you should add some of those machines to your routine. By the way some of these exercises can be seen in pictorial format under the link, Training Photos. Here goes the basics:

Chest

Flat Bench Press-Barbell

Incline Bench Press-Barbell

Decline Bench Press-Barbell

Dumbbell flies with flat, incline or decline bench

Standing Cable Crossover Flies

Back

Wide Grip Pull Ups using body weight (hands forward)

Wide Grip Seated Cable Pull down

T bar rows

Bent over barbell rows

Seated Cable Row

One arm dumbbell rows

Shoulders

Seated Bench Barbell Presses

Seated Bench Dumbbell Presses

Side lateral flies-Dumbbells

Front Alternating flies- Dumbbells

Seated bent over (chest on legs) flies -Dumbbells

Barbell Shrugs

Dumbbell Shrugs

For a complete list of exercises, muscle groups and pictures go to http://www.bodybuildingprogramzone.com/article195.htm

Scott Jameson is a bodybuilder and trainer for over 30 years. He has a passion for bodybuilding and helping other achieve this success. He regularly applies the techniques in this article. See more of his articles at http://www.bodybuildingprogramzone.com

This article may reproduced on your website provided you acknowledge Scott Jameson as the author and must show link to http://www.bodybuildingprogramzone.com

Top 10 Benefits of Strength Training for Women

Copyright 2005 strength-training-woman.com

"Women are finally warming up to free weights, and it is a beautiful thing!" states Lynn VanDyke, owner of http://strength-training-woman.com. Its true that women are recognizing strength training as a major player in the battle against fat loss. Here are the top 10 benefits women receive from strength training:

1) Increased Metabolic Rate- adding muscle increases our metabolism naturally.

2) Increasing and Restoring Bone Density- prevent and fight osteoporosis by building strong bones.

3) Increased Lean Muscle Mass- each pound of lean muscle mass burns 35-50 calories per day.

4) Injury Prevention- a solid foundation strengthens our bones, ligaments, and tendons.

5) Improved Balance- strong leg and core muscles help stabilize us.

6) Decreased Risk of Coronary Disease- strength training can reduce blood pressure and cholesterol levels.

7) Aids Rehabilitation and Recovery- the best way to strengthen and recover from an injury is to slowly build your strength around the injured area.

8) Enhanced Performance in Sports, Exercise and Life In General- climbing stairs, carrying the kids, or walking with your spouse becomes more enjoyable.

9) Aging Gracefully- strong muscles build a strong body. Strength training and fitness can help keep aging bodies in well-working condition.

10) Feeling Better and Looking Better- strength training reduces overall body fat, it tones our muscles and it builds confidence.

These top 10 benefits all come for free when you begin a proper strength training routine. Be sure to check with your doctor before beginning any new fitness program.

Lynn VanDyke is the proud owner of http://strength-training-woman.com/31-no-holds-barred-answers.html . Her newest ebook has been rated the #1 Fitness ebook on the net by the No Limits subscribers.

Weight Training Tips

Weight Training Tips

A large number of people including recreational athletes, lack muscular fitness. The muscles ability to make repeated efforts is what constitutes Endurance.

Doing muscle-strengthening exercises improve your stamina and your energy. People with strong muscles are less likely to suffer everyday muscle aches and pains.

Resistance training. To have muscular fitness, it involves resistance training; you gradually overload your muscles so that they get stronger and stronger with each overload. The best exercises suited for it are those exercises that use your body to exert force, like push-ups, chin-ups, and sit-ups. Normally most people use weight training, popularly known as weight lifting which provides the required resistance.

Strength is achieved from resistance depending on how much weight you lift. The more you lift, the stronger you become. Endurance is achieved through repetition, the number of times you lift a weight in succession is directly proportional to your endurance.

Its advisable to start weight-training program with light weights and easy repetition. Then gradually increase. Start with a weight that you can lift comfortably at least 8 to 12 times.

Do one exercise for each muscle group, moving from the larger muscles e.g. the legs down to smaller ones like arms and biceps.

Strength gains come when you work with close to the heaviest weight that you can lift comfortably. Youll see the quickest benefits if you lift the maximum amount during fewer repetitions of each exercise.

Its important that all this is done the right way or else you could injure a muscle. Breathe while lifting the weights. Train on days when youre not doing hard aerobic workouts. Allow at least one day between weight-training sessions to let your muscles recover. Proper recovery helps you build strength faster.

Home Gym Central has been one of the largest online fitness resources for more than 8 years, specializing in Home Gym Equipment, Treadmills, Ellipticals and more. Learn more from our fitness experts at: http://www.homegymcentral.com