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Hint:
Barbell
and
dumbbell
exercises
use
the
movement
path
of your body,
while machine exercises follow the movement path of the machine.
Don't use exercises, that cause pain or any discomfort,
because that can be a signal that the exercise is not effective or
productive. |
Exercises: inhale when lowering
the weight, exhale when
raising the weight. Use continuous tension and add weight system with
100, 40, 30, 20, 15, 12 reps. There
should be at least 48-72 hours rest for each musclegroup between
two
workouts. Do not exercise when you have an injury! Magic Schedule: 2-3 times per week train the same muscle group, 2-3 exercises for the same muscle group and 2-3 sets per exercise for the same muscle group. Except the number of repetitions (=reps) should be 10 per set (=a number of repetitions) for maximum muscle grow, not strength. Disclaimer: muscles and tendons are very susceptible to injuries due to bodybuilding exercises and I herewith state, that I am not responsable for injuries. You should take in account lower back pain and risk of lumbar disc herniation, abdominal rupture and groin rupture when bodybuilding! Heavy Squats and/or heavy Deadlifts can cause your vertebrae to break with not be able to walk as consequence. Both causes were as accidents reported! Each Row exercise with pulling your hands to the lower abdomen can make the vertebrae to shift resulting in severe lower back pain. |