Bodybuilding Tips and Tricks

Here are a few sample workout routines that will serve you well for overall biceps development:

Routine 1
Standing barbell (or E-Z curl bar) curls
Alternating incline dumbbell curls
Standing (or seated) hammer curls
One-arm cable curls

Routine 2
E-Z curl bar preacher curls
Standing dumbbell curls
Reverse grip barbell (or E-Z curl bar) curls
Standing (or seated) concentration curls

Routine 3
Standing barbell (or E-Z curl bar) curls
Machine curls
To-the-front hammer curls
Cable curls with rope attachment

In all three of these routines, I start with a basic mass-building exercise, then move on to an isolation-type move, and then finish things off with a high isolation or peak building movement. I’ve also provided one exercise in each routine that will put some extra stress on your wrists and forearms as well as your biceps. Its important to develop your forearms and wrists as you progress or they will be prone to injury as you curl heavier and heavier weight.

Pyramiding is a useful technique commonly employed to organize and maximize your workouts. Basically, pyramiding refers to gradually increasing or decreasing the number of reps being performed and/or the amount of weight being used from set to set. There are many methods and techniques that make use of pyramiding. Let’s take a look at a few examples to give you an idea of how to work pyramiding into your routine.

One commonly used pyramiding method is involves decreasing the amount of reps being performed while simultaneously increasing the weight being used from set to set. For instance, let’s say you’re doing standing dumbbell curls. Your 4 set routine might look something like this:

-Warmup set-
Set 1
25lbs. - 15 reps
Set 2
30lbs. - 12 reps
Set 3
35lbs. - 10 reps
Set 4
40lbs. - 8 reps

You could also theoretically reverse this technique and up the reps while steadily decreasing the weight each set. Additionally, if you’re an advanced lifter and you like performing a lot of sets of one exercise (like 8-10 or so), you can go really wild with it and apply the theory forward and reverse like so:

Set 1
25lbs. - 15 reps
Set 2
30lbs. - 12 reps
Set 3
35lbs. - 10 reps
Set 4
40lbs. - 8 reps
Set 5
35lbs. - 10 reps
Set 6
30lbs. - 12 reps
Set 7
25lbs. - 15 reps
Set 8
20lbs. - to failure

Another pyramiding method involves keeping the repetitions constant while gradually decreasing the weight used. For each set, you will lower the amount of weight *just* enough so that you can perform the target number of reps. It’s also possible to start light and pyramid the weight up, again keeping the reps constant (Set 1 would 50% of your 10 rep max, Set 2 75%, and Set 3 100% of your 10 rep maximum). Research has shown that pyramiding the weight up results in a slightly greater increase in strength than pyramiding the weight down, but you should incorporate both methods into your workouts, cycling them every 6-8 weeks.

That’s also a good note to end on: keep things fresh. All of these pyramiding techniques have theories behind them (for instance, starting with your heaviest weight first has you lifting the most weight when you’re freshest while decreasing the reps while simultaneously increasing the weight has you working both the slow-twitch [low weight, high rep] and fast-twitch [heavy weight, low rep] muscle fibers throughout the course of your sets), but the main goal is the same: to keep your muscles guessing and prevent your workouts from becoming stale. It’s the only way to avoid stagnancy and plateaus.

If you’re new to cables, you might want to check out my Using Cables In Your Workout entry. One of my favorite cable exercises, cable curls are a great way to isolate and incinerate the biceps muscle. These can be done one arm at a time (as described here) or ith both arms together using a rope or cambered bar attachment. I perform one-arm cable curls near or at the end of my bicep workouts, sometimes using 21’s and sometimes doing them in straight sets. Either way the key here is to focusing on isolating the bicep (an objective cables are well-suited for) and really squeezing the hell out of it at the peak of the contraction. Also work on not letting your hand return completely to the starting position so you can make full use of the continuous tension provided by the cable apparatus. If you’re looking to etch some cuts in your bi’s, try cable curls on for size.

Performance: Stand facing a cable stack and grasp a D-handle attached to a low pulley in one hand. Turn your wrist outward (so it’s facing the weight stack) and stand slightly to the side so your working arm is in line with the stack, not your body. Concentrating on contracting your biceps, slowly curl the handle upwards. Hold the contraction at the top of the rep to get a nice squeeze happening. You also might want to twist your wrist slightly into your body (pinky of your hand moves toward your body) to put even more of a squeeze on the bicep at the top. Slowly lower the handle in a controlled motion to slightly higher than the start position (this will keep the tension on your biceps throughout the set). Repeat for reps. Some people like to bend their knees and lean into the weight stack for more balance and stability; I prefer to stand up straight. Try both out and see what you think.

Muscle Emphasis: biceps, secondary stress on brachialis and forearm flexors

Most gyms have some sort of cable apparatus available to its members and cables can be a great way of isolating large muscle groups (such as the chest, back, and shoulders) and really burning them out. Most mass-building free weight maneuvers require the recruitment of other secondary muscles to assist you in the movement, which takes some of the emphasis off of the targeted area. This isn’t necessarily a bad thing, as these free weight exercises will help you build strength and size, but to really etch in the detail, you’ll want to more accurately isolate the muscle group you’re working. Cables are a very effective way of doing this.

I use cables quite a bit in my workouts so I’m a big proponent of them. I typically put cable exercises at the end of my workout (although you can work them in anywhere you want) when I want to totally fry the target muscle or do a “burnout” set. The continuous tension, lighter weight, and higher reps that cable training typically employs will help you hit every last muscle fiber and really rip up your physique. Some of my favorite cable exercises are cable curls (biceps), tricep pressdowns (triceps), cable crossovers and pectoral flyes (chest), and lateral raises (delts). A couple of do’s and don’ts: Do use cables to isolate larger muscle groups and add detail and definition. Do use a relatively light weight that will allow you to perform a higher number of reps (around 12-20). Don’t use cables as a beginner to build up mass and strength. Stick to the compound movements like bench press, squats, rows, deadlifts, etc. Don’t lift too heavy when doing cable work. Typically, this will cause you to miss the point of cable training. A notable exception are exercises like lat pulldowns or cable rows, which are great mass-building back exercies and respond well to heavy weight training.

21’s are a great technique for breaking out of a plateau and totally incinerating a particular muscle. This advanced technique involves challenging the working muscle group in three different ranges of motion. The 21 in the name refers to the total number of reps done in each set (7 for each range of motion). You can perform 21’s in the following manner: First, let’s use a standard dumbbell or cable curl as an example exercise. Start out with your arm in your normal start postion, hand and weight (or D-handle) at your thigh, arm joint completely open. Now, curl the weight up as you normally would, but stop halfway up (around the point your elbow is bent at 90 degrees). Lower your arm again, keeping tension on the bicep the whole time, and repeat. Do this for your first 7 reps. Without resting, bring your arm back up to the 90 degree halfway point and curl the weight up to full flexion (joint closed; the ending point of a normal curl). Lower to the halfway point, and repeat for the next 7 reps. To finish the set, do seven full range reps from the bottom to the top as you normally would when performing standard curls. By this point, your biceps (or whatever muscle group you’re working) should be begging for mercy.

21’s can be done with any exercise, but they work best with single joint isolation moves such as the bicep curl or tricep pressdown (among others). I also prefer to do 21’s on a cable machine (as opposed to free weights) because cables maintain a continuous tension on the working muscle group. Also, when performing 21’s, you’ll want to pick a lighter weight than you’d normally use for straight sets. This seems like a no-brainer; if you lift heavy you’ll never be able to complete this super tough set.

Because 21’s totally blitz the muscle group you apply them to, I recommend throwing this technique into your workout only intermittently. I liked 21’s so much that when I first discovered them, I did them every (in my case, biceps) workout and I definitely felt like I was overtraining my bi’s. Now I only use them when I really want to blast my guns into submission. Another tip to avoid overtraining: if using 21’s, try to do one less exercise for that bodypart than you’d normally do in that workout. If you normally do 4 exercises for let’s say, triceps, you should only do 3 if you’re planning on using 21’s. If it’s been awhile since your muscles were sore, try 21’s on for size.

Supersets (I’ve also heard them called flush sets by some people) are a relatively advanced technique that can be useful in breaking out of a plateau or simply shaking your workout up a bit. Supersets involve doing one set of multiple exercises (any number I guess, but typically 2-4) immediately following one another. Completion of each set for all of the exercise constitues one superset. For example doing one set of barbell curls, immediately followed by one set of tricep pressdowns, immediately followed by dumbbell curls, immediately followed by tricep extensions would be one 4-exercise arm-blasting superset. You would rest, then repeat the process until all of your supersets are complete. (Actually, I believe technically a superset is two exercises in a row, a triset is three, and a “giant” or quad set is four, but that’s only if you’re being picky about it hehe).

Really, any exercises can be combined to form a superset, although I typically put together related bodyparts such as abs (lower, upper, and obliques) or arms (biceps, triceps), etc. (see also Staggered Sets). I enjoy supersets from a bodybuilding perspective, but they’re not the best technique if you’re looking to build pure strength. Doing two exercises in a row, with no rest in between, will fatique your muscles to a greater degree and reduce the amount of weight you can handle, particularly on the second movement. As a result, you won’t be able to use as heavy a weight as you might normally use.

Training regularly is an extremely important part of achieving your goals. Building muscle and obtaining superior cardiovascular fitness is a result of the body’s progressive adaptation to stress and does not happen overnight. Without going into all of the physiological mumbo jumbo, let’s use an analogy from the animal kingdom. We’ve all heard about animals adapting to certain stimuli in their environment to increase their chances of survival. This of course is not a process that occurs after a few days, weeks, or months. Instead, it occurs over long, long periods of time and only after the creatures have experienced repeated or continuous stimuli or stresses from their surroundings.

So what does this have to do with bodybuilding? Well, in order to build muscle, strength, endurance, cardiovascular fitness, whatever, you need to convince your body that it needs to adapt to an increased level of stress and stimuli. The only way to do this is by applying regular stress (i.e. regular workouts). Hitting the gym for a few days here and there may leave you sore, but it will only make your body think “ah, this isn’t a regular occurrence…no need to adapt”). However, if you stick to a regular program (and don’t crap out after two weeks), your body will realize that this added stress you’re putting it through isn’t going anywhere anytime soon and it will be forced to adapt with larger, stronger muscles and better cardiovascular health.

The exact amount of time you should be working out (per exercise session or per week) varies to some extent based on each individual’s fitness goals and experience, but in general, you should try to make it to the gym at least 3-4 times a week for at least 30-60 minutes a session. Newer trainees can expect to see some results in about month, but I think a 3 month period (of regularly sticking to your program) is a better amount of time to wait before you start assessing your progress whether you’re a total novice or an experienced lifter who’s recently overhauled your training regimen.

If I had to name the top three most important things in weight training, form would definitely be one of them. Keeping proper form 1) prevents injuries 2) ensures that the proper
muscle(s) are being worked in each exercise and 3) allows you to more effectively track your progress (if your form changes from workout to workout, how can you be sure when you’re actually growing stronger and when you’re just cheating a little more?). Using improper form will cause injuries and, most importantly, result in your routine failing to develop the muscles you want it to develop.

To insure you stay in proper form, here are some tips and techniques:

1) When you decide to add an exercise to your routine, be sure you research the movement thoroughly. Read multiple descriptions of it from a variety of sources, check out some pictures (or videos, if available) of how the exercise is performed, and determine exactly what muscle or muscles are being worked by the move.

2) When you try the exercise out in the gym (or wherever you work out), choose a very light weight at first (see my entry on choosing the proper weight for more info) so you can focus on getting the form and “feel” of the movement down instead of having to worry about moving the weight. Be sure you are comfortable with the movement and that even with this light weight you feel the exercise in the intended muscle group(s).

3) When you begin performing the exercise in “working” (i.e. heavier, muscle-building) sets, be sure you let your muscles (not your ego) be your guide with regard to weight choice. The weight should be manageable enough for you to perform the repetitions in relatively the same form as your “practice” sets. And, of course, you should feel the “burn” and the stress in the appropriate muscle groups. If you don’t, look over the information on the exercise again and modify your technique until you do.

Although push-ups may seem like too basic of an exercise to be very effective, this tried and true calesthenic movement can definitely build muscle and strength and cause you to work up a good sweat. To simulate the various pressing movements without weights or equipment, try raising either your hands (decline press) or feet (incline press; these are particularly difficult) in addition to the standard flat push-up. You can also change the width of your hands (a narrower “grip” places more focus on the triceps) or place your hands on “steps” so you can get a better stretch on your pecs by actually dipping below your hands. Anything to mix things up. I often do “diamond” push-ups when away from the gym or on the road (make a diamond/triangle shape with your index fingers and thumbs and do pushups that way). Once again, going slow and keeping focused and in good form are a must to get the most out of this simple exercise.

Performance: Push-ups are a pretty basic exercise that nearly everyone knows how to perform. The key is to lower and raise yourself in a controlled motion with a flat back (don’t sag in the middle).

Muscle Emphasis: pectorals, triceps, and anterior deltoids. Secondary emphasis is placed on the medial heads of the deltoids, the lats, and upper back muscles

Probably the most famous exercise of all time and the reason we have the phrase “Hey dude, how much you bench?” in our vernacular. Despite it’s notoriety however, there’s some dissension as to whether the flat-bench barbell press is simply an “ego” exercise or a legitimately effective pectoral mass-builder. Either way, you should definitely include flat bench presses in your chest routine at some point, whether you use them sparingly or as one of your main movements. As with back exercises (although to a lesser extent here), you really need to focus on tensing and squeezing with your chest when pressing. I found that my arms tended to do all of the work when I first started benching. Also, since the flat-bench barbell press is definitely a “macho” move, most guys try to lift waaaay too heavy on this one. As with all other exercises, this is the sign of a true amateur. Check your ego at the door and pick a weight you can control and will allow you to maintain good form. Who cares what the guy next to you thinks? He’s going to throw his back out or tear his shoulder or crap out on his workout plan entirely after a week or two. Be the minority: do things right, don’t worry about the hype.

Performance: Like the push-up, this is another one that most people are familiar with. Lie faceup on a flat bench and place your feet flat on the floor. Grab the bar with a slightly wider than shoulder-width overhand grip (palms facing toward your feet). Unrack the bar and lower it slowly to your chest (it should be in line with right around your nipple area). When the bar just touches your chest, press if forcefully upward and focusing on tensing and squeezing your pectoral muscles. Raise the weight until your arms almost (but not quite) lock out, then lower and repeat for reps.

Muscle Emphasis: pectorals (especially the lower and outer portions), triceps, and anterior deltoids. Secondary emphasis is placed on the medial heads of the deltoids, the lats, and upper back muscles