Body Building Workouts - The Difference Between Compound and Isolation Exercises

Body Building Workouts - The Difference Between Compound and Isolation Exercises
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Body Building Workouts - The Difference Between Compound and Isolation Exercises

In this article we will look at what the differences are of the two basic types of exercises muscle building and how each type is used for certain muscles and different types of training. Plus we will look at which of the two will get you the best results from your body building workouts.

Body Building Workouts - The Difference Between Compound and Isolation Exercises

There are a huge number of exercises and there are several ways to perform these exercise movements e.g., free weights, machines, gadgets, your own bodies weight resistance plus a slew more. Some say isolation exercises should be used more than compound and visa-versa. Well, both are correct to a point, and this depends on what you are trying to accomplish or what type of training you are performing. For bodybuilding isolation and compound exercises are the two basic types of exercises and both should be used in training to provide you with the best overall muscle stimulation to activate growth.

Body Building Workouts - The Difference Between Compound and Isolation Exercises
Body Building Workouts - The Difference Between Compound and Isolation Exercises
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What is the difference?:

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Body Building Workouts - The Difference Between Compound and Isolation Exercises

Isolation exercises focus on a single muscle and usually the exercise involves the movement of a single joint, like your leg extensions and bicep curls etc. Compound exercises require two or more muscles to engage and moving more than one joint to perform an exercise, like your squats, where you move your knees and hip joints and your bench presses etc.

How are each used?:

Isolation exercises, from a muscle builders perspective, are used as the name suggests isolating a muscle for strengthening or bettering development. A good example of this is, as your performing your body building workouts regularly and in time you notice your right bicep needs some shaping up to even out the strength or size when compared to the left bicep. You then would isolate that muscle by performing a dumbbell preacher curl, which is an isolation exercise, for your right bicep muscle. Compound exercises, from a muscle builders perspective, are mainly used for overall strengthening and muscle mass. A single exercise uses more than one muscle group to lift the weight and usually they are the larger muscles that are doing the work. A great advantage of compound exercises is that when you have more than one muscle kicking in to help you can move heavier weight thus building greater overall mass quickly. Also, these types of exercises are a natural way of lifting, pushing, pulling objects. Think about it, when you are moving a slightly heavy box from one place to another you use your leg, back and arm muscles to complete the task at hand.

So as you can see both compound and isolation exercises are beneficial to your overall workout routine. You can build your strength and overall muscle mass up with intense compound exercises then go back and shape up muscles that were not fully used in your compound exercises with isolation exercises.

Incorporating both types of exercises in your body building workouts with right mixture for your individual needs is the way to go. And when done in the correct arrangement can make a big difference.

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Isometric Exercises - Bodybuilding Secrets of the Old Time Strongmen

Isometric Exercises - Bodybuilding Secrets of the Old Time Strongmen
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Isometric Exercises - Bodybuilding Secrets of the Old Time Strongmen

Before Charles Atlas -- also known as Angelo Siciliano -- became famous by promoting his exercise course called... Dynamic Tension, there have been many old-time strongman that used body weight (isotonic) and isometric exercises.

Isometric Exercises - Bodybuilding Secrets of the Old Time Strongmen

One of these individuals was Alexander Zass -- better known as -- "The Amazing Samson."

Isometric Exercises - Bodybuilding Secrets of the Old Time Strongmen
Isometric Exercises - Bodybuilding Secrets of the Old Time Strongmen
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(Zass, born in Poland but, lived most of his life in Russia and later on as circus performer lived in Great Britain after 1924.)

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The important thing to note about Alexander Zass was how he developed his belief in the application of isometric exercise. Or as he referred to it "Maximum Tension." He believed this training protocol was superior to any other of the normal training programs used by strongman of his day and that included using weights in the development of physical strength

He understood that isometric exercises not only developed muscular strength but, also strengthened the tendons and ligaments which are crucial to developing strength.

The amazing Samson, who was also billed as "The World Strongest Living Man" was quoted as saying "I aimed first to develop the underlying connective tissues rather than the superficial muscles," (Taken from His Instruction Manual -- Samson Systems and Methods)

He further explained, "I always wanted to develop tendon strength... without tendons, one possesses no control over the muscles and the body... the development of the tendons are the strength to my secret. Muscle alone will not hold back wild horses -- but tendons will and do!"

Alexander Zass further stated in his training manual that bodybuilder type muscles were merely an illusion when it came to strength. Although he did not discourage students from developing muscular size -- he did instruct them on the practice of tensing their muscles one at a time-- then grouping the muscles together and tensing as many of them as possible-- all at one time.

In the use of isometric exercises, he outlined 3 distinct methods -- and they are as follows:

Freestyle

In freestyle you're using no devices or appliances you're just doing freehand isometrics. You are typically just using your own body.

Wall Exercises

In this method, you are using a wall, or even a tree to provide resistance instead of your own body weight or body.

Isometric Exercises Device

Here is the ideal or best way to perform isometric exercises. The disadvantages of both the freestyle and wall exercises is that there's no effective way to measure your strength gains.

And how do you know you're using 100% or even 70% power in this exercise? That's where an isometric exercise device such as the Tensolator or Bully Xtreme comes into play.

These types of bodybuilding contraction devices will allow you not only to measure your strength gains but typically will give you more variety in the type and quantity of isometric exercises you can perform.

The biggest appeal of isometrics is that with a few simple movements and not a whole lot of time you can get a complete body workout -- in your home -- in your office -- or anywhere!

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Tips For Avoiding Weight Lifting Accidents When Performing Bodybuilding Gym Exercises

Tips For Avoiding Weight Lifting Accidents When Performing Bodybuilding Gym Exercises
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Tips For Avoiding Weight Lifting Accidents When Performing Bodybuilding Gym Exercises

There are a number of possible accidents and injuries that can occur during weight lifting and training. These can range from simple aches and pains to more serious injuries, and on extremely rare occasions, death. We are going to focus on the most common accidents that are associated with weight lifting as these are the ones you may be most likely to experience.

Tips For Avoiding Weight Lifting Accidents When Performing Bodybuilding Gym Exercises

Whilst most accidents occur to the muscles and tissue, there are a few common injuries known to occur to your joints. For example, the rotator cuff, which is the four muscles that operate together to rotate the shoulder, often suffers injury. This injury is prevalent amongst those that use a bench press as they do not spend the equivalent amount of time rotating the arm in the opposite direction. This can be prevented by simple stretches or exercises using the arm. A well known injury in many sports is elbow aggravation, known as tennis elbow. In weightlifting, this is usually caused by direct tricep work, but whilst this might bring it on, it could reveal an underlying problem. The best way to recover from an injury like this is simply to rest. Perhaps the most common joint to suffer an accident is the knee. There are various different injuries that can occur with the knee during weight lifting so it is best to seek professional advice if this occurs.

Tips For Avoiding Weight Lifting Accidents When Performing Bodybuilding Gym Exercises
Tips For Avoiding Weight Lifting Accidents When Performing Bodybuilding Gym Exercises
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Another accident that may occur during weight lifting is back problems. Like knee injuries, there a numerous possible causes for such an accident, and again it is best to seek professional advice if this occurs. It is also advisable to stop what you are doing as this could potentially be a serious problem, and carrying on with your weight lifting session could have long term effects. This is also the case if you feel that you may have torn a muscle. In order to prevent causing a serious or potentially long-term problem, it is advisable to stop what you are doing and seek help.

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Tips For Avoiding Weight Lifting Accidents When Performing Bodybuilding Gym Exercises

Two of the most common accidents likely to occur whilst weight lifting are sprains and strains. Whilst both are similar with regards to symptoms and treatment, they are two entirely different injuries. A strain is a tear of a tendon caused by twisting or pulling, often as a result of bad posture or repetition of an activity. This can be prevented by increased muscle flexibility and strengthening. A sprain is a tear of a ligament caused by stretching. This is common amongst ankle joints, caused by running or landing on an uneven or unstable surface. The chances of such an injury occurring are increased if it has happened before and the injury has not fully rehabilitated, or if the muscle is weak.

Symptoms that you will feel in your muscles if suffering from one of these injuries are muscle spasm, pain, weakness and cramping. You may also experience localized swelling and partial loss of muscle function. When treating a strain or sprain, at least in the short term, it is important to remember the term RICE - Rest, Ice, Compression and Elevation. Increasingly, the term HIRICE is being used, with Hydration and Ibuprofen being added. Depending on the severity of the injury, physical therapy or surgical care may be required to fully recover.

Whilst there are numerous different accidents and injuries that may occur while weight lifting, most can be avoided. Make sure that you warm up before beginning a session, and take the time to cool down after any workout. Also, make sure that you don't push your self too far and overload, particularly when using weights, as you could cause permanent and serious damage to your muscles. By showing common sense and taking your time you should avoid most of the accidents that weight lifters sustain.

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Cutting Exercises - A Bodybuilding Myth?

Cutting Exercises - A Bodybuilding Myth?
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Cutting Exercises - A Bodybuilding Myth?

One of the most common goals of fitness enthusiasts is to have low levels of body fat covering their hard-earned muscles. Whether the individual is an athlete that wants to look good in and out of uniform or a fitness instructor that wants to have "toned" arms, everyone is looking for the most effective exercises to reach their goals.

Cutting Exercises - A Bodybuilding Myth?

There is certainly no shortage of opinions when it comes to training programs and exercises that trainers and magazines seem to promote to reach these goals, so it is understandable that many bodybuilders and gym-goers can be overwhelmed by information. But what really confuses me is the claim made by gym employees and fitness authors that certain resistance training exercises are for definition and "cutting up".

Cutting Exercises - A Bodybuilding Myth?
Cutting Exercises - A Bodybuilding Myth?
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Believe it or not, but no strength coach or exercise physiologist has been able to prove that one exercise rather than others can promote more "definition" or "toning"! Can someone explain how leg extensions are a better exercise for muscle definition than squats? This article will dispel these myths and will reveal the best exercises for meeting the goals of increased muscle definition, which is the correct term for "toning", "cutting up" or "getting ripped". In fact, let's just eliminate "toning" from our vocabulary all together.

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Cutting Exercises - A Bodybuilding Myth?

First a little background for those without a long history of weight training experience. Bodybuilders (that includes any man or woman that is seeking to improve their body's appearance!) traditionally perform a number of exercises for a body part during a single resistance training session. For example, in a chest workout one might start with bench presses, move to incline dumbbell press, and finish with dumbbell flyes or the pec-deck.

Now according to many personal trainers and fitness magazines, the rationale behind this type of program is that the pressing exercises are best for strength and mass development and the pec-deck would provide for definition. Also, people believe that these "definition" exercises should be emphasized in order to develop a "ripped" body (that is, low levels of body fat). Unfortunately, it seems bodybuilders and fitness buffs alike have been led astray, and the end result is a poorly planned program that does not lead to the desired results.

Next we need a brief, yet simplistic, review of human anatomy and physiology to reason why these "cutting" exercises (i.e. pec-deck) do not do the job. For our purposes there are 2 components determining body composition, muscle and fat. For most people it is the amount of fat that is the limiting factor for them in the development of muscular definition and not the "quality" of their muscle. If an overweight individual were to be stripped of all their fat, they too would have muscle definition.

On the other hand, a skinny individual can increase their muscle definition by lifting weights and increasing muscle hypertrophy (growth). The body cannot tell the difference between exercises! It responds according to the demands applied to the body. If you lift weights the muscle will grow so that it is stronger and can lift the weight easier the next time. If you eat too much and do not exercise, the energy is deposited as fat and your muscle definition will be lost. It is a very simple equation!

The pec-deck can still be incorporated into workout designs, but it is not the best exercise for promoting a better body composition. In fact, this isolation exercise recruits only the chest muscles and ignores the triceps and deltoids, unlike the previously mentioned presses. And remember that more muscles result in greater energy expenditure and a greater overall training stimulus.

Another myth that seems to propagate is that sets performed for a very high number of repetitions are most effective for "cutting up". Refer back to the basic anatomical principle that the body's appearance is determined by the amounts of both muscle and fat, and most importantly that low levels of body fat are necessary for muscle definition. Using a lightweight to do a huge number of repetitions might not "show off" your muscles better than using a moderate weight and performing a moderate number of repetitions.

Why not? Because there would likely be no difference in the amount of total calories burned between the two workouts provided each performed a similar exercise volume in the workout. The greater number of repetitions in the one workout would be offset by the greater intensity (weight) used in the other workout. However, a heavier weight will stimulate more muscle growth. More muscle results in a faster metabolism and theoretically greater energy expenditure at rest. So over the long haul the more intense (heavier lifting) workout may be the optimal choice for reducing body fat. In addition, larger muscles are easier to see!

Okay, so what is going to bring you the results (i.e. definition) that you want? Keep the exercises basic and intense (i.e. moderate to heavy weight). Most bodybuilders are better off to do 4-5 sets of bench and incline presses (for a total of 8-10 sets) rather than including 3 sets of pec-deck in the traditional manner. The volume of exercise will be the same but the difficulty of exercise will be harder and the cumulative effects will greater.

Aerobic exercise is not essential for low levels of body fat but can certainly promote greater cardiovascular fitness and help prevent excessive weight gain. Interval training has now been shown in 2 studies to be more effective than slow cardio.

So stick with multi-muscle strength exercises and interval training to burn more calories out of the gym. It really adds up to more calorie burn and less body fat. That is a far better approach than relying on cutting exercises.

And finally, make the proper dietary changes to promote muscle gains and body fat reductions. Nutrition is the #1 factor for fat loss. If you don't have good nutrition, no exercise program will help you lose fat. In the end you will be healthier and will achieve superior muscle definition!

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Bodybuilding Sucks When You're Over 50 - Bodyweight Exercises the Art of Bodybuilding For Older Guys

Bodybuilding Sucks When You're Over 50 - Bodyweight Exercises the Art of Bodybuilding For Older Guys
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Bodybuilding Sucks When You're Over 50 - Bodyweight Exercises the Art of Bodybuilding For Older Guys

Traditional bodybuilding is a young man's game! Now, before you blow a fuse, we're not writing you off. It's just that "traditional bodybuilding" won't serve you.

Bodybuilding Sucks When You're Over 50 - Bodyweight Exercises the Art of Bodybuilding For Older Guys

It doesn't mean it serves younger guys, but its just that they don't notice it as much. They're so fired up rushing around trying to get ahead in as many ways as they can that they don't notice the harm that heavy weight lifting does to them.

Bodybuilding Sucks When You're Over 50 - Bodyweight Exercises the Art of Bodybuilding For Older Guys
Bodybuilding Sucks When You're Over 50 - Bodyweight Exercises the Art of Bodybuilding For Older Guys
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However, when you get that little bit older, and the dust starts to settle, you simply know it. You feel it in your body. Weight lifting just places too much stress on joints and muscles than your body is happy with. Sure they say "No pain, no gain." But that's just bravado. If you're experiencing pain in the gym, then this is likely to be the cycle. Train with weight lifting in gym, experience pain in joints and muscles, persist, pain subsides only to return later that night or else next morning.

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Bodybuilding Sucks When You're Over 50 - Bodyweight Exercises the Art of Bodybuilding For Older Guys

Instead of looking like the guy with the silver hair on the cover of the fitness magazine, you look and feel more like the hunchback of Notre Dame, as your muscles are tightened and shortened all over the place. Talk about being out of balance. Okay, so you take a few days off to recover as the pain eases.

Then you repeat the cycle. What normally happens is that older guys go through this a few times, and realise that heavy weight lifting isn't doing "what it says on the tin". What happens next is that the "penny drops" and they decide that the pain simply isn't worth the pleasure, and quit training altogether. Or, if they're lucky they discover bodyweight exercises.

Bodyweight exercises are the increasingly popular commonsense alternative to the punishment that results from heavy weight lifting, and comprise of simple sequences of movements that combine to strengthen, stretch and align your body while developing phenomenal strength, stamina and the prerequisite of a truly successful training program, a muscular and defined mid-section.

By training with bodyweight exercises, you work with your body, and the force of gravity to build real strength and stamina in your muscles, avoiding the extreme joint and muscle stresses caused by weight lifting. Each and every one of the exercises in the bodyweight exercise stable works multiple muscle groups simultaneously enhancing abdominal strength and overall cardiovascular conditioning.

Consider it the "golf" or "tai chi" or bodybuilding in that its something that you will benefit from and enjoy practising for your whole life, not just until you're 30!

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Bodybuilding Exercises

Bodybuilding Exercises
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Bodybuilding Exercises

In this age of 00 strength machines and 00 treadmills, it may surprise readers to learn that some of the best bodybuilding exercises can be performed for as little as 0! That's right, you don't need chrome and glitz to transform your physique. Long before Universal, Nautilus, and Hammer Strength, came on the scene, bodybuilders had been packing on muscle mass by training with good old-fashioned barbells.

Bodybuilding Exercises

The following (in no particular order) are our choices as the top bodybuilding exercises of all time.

Bodybuilding Exercises
Bodybuilding Exercises
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Squats

Bodybuilding Exercises
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Bodybuilding Exercises

Most authorities consider squats to be the best leg exercise. Period. One set of all out squats will do more for your lower body than 10 sets of leg extensions. Squats are also one of the most natural and basic of all body movements (let's face it how often do you mimic the leg extension in the run of a day!) and target virtually the entire lower body.

Barbell Bench Press

The barbell bench press can be considered squats for the upper body. No pretty machine comes close to what this basic bodybuilding exercise will do for your torso. Long before the Pec deck started taking up space in gyms, bodybuilders were putting muscle mass on their chest, triceps, and shoulders, by training with barbell presses.

Deadlifts

Although long considered a powerlifting exercise, deadlifts are one of those exercises that often get neglected by bodybuilders because they take a lot of effort to do properly. But deadlifts will build you a set of python-sized spinal erectors as well as bestow on you that "no neck" look. They'll also do wonders for your hamstrings and thighs.

Chin-ups

Long before lat pulldowns transformed the way people trained their backs; chin-ups were tops of back bodybuilding exercises. The great thing about chins is that you can do them just about anywhere from a play ground to a basement. Unlike lat pulldowns, chin-ups require you to lift as well as stabilize your body (i.e. keep your body from swaying). This is what makes them so effective.

Barbell rows

If chin-ups widen your back and produce that much-coveted v-taper, barbell rows will give your inner back that dense, thick, meaty look. Unlike the more often substituted T-bar row, barbell rows have none of the balancing removed. You have to lift and balance the weight. There is no pivoting on the floor or being locked in a given plan of motion that may be unnatural for your body.

Seated Barbell Press

This is another oldie but goodie. Training with seated barbell presses will give your shoulders that cannonball look. Seated barbell presses evolved from the old standing press that was so popular with Olympic lifters and bodybuilders in the 1940's and 1950's. They've stood the test of time and you should be doing them.

Barbell curls

It's safe to say that the first exercise performed on barbells when they were invented was a barbell curl. No cable or machine curl will come close to what these babies will do for your biceps muscle mass. They'll also build up a phenomenal set of forearms. So if you want hams hanging from your shoulder joints you must add barbell curls to your bodybuilding exercises.

Lying triceps extensions

Lying triceps extensions, also called skullcrushers, are the triceps equivalent of barbell curls. They're simple, basic, and will bring those horseshoes out for all to admire. So you can fluff with kickbacks or cable extensions or put some serious meat on your arms with this great bodybuilding exercise!

Push-ups

Push-ups go back even further than barbell exercises. Push-ups are the best bodyweight exercise for building the chest, shoulders, and triceps. By changing the height of the legs you can target different parts of the chest. They can also be done just about anywhere, whether the gym or in a hotel room while on the road. So drop and give me 20!

Crunches

Crunches will strengthen your abdominal core. They'll also improve your posture and help protect your lower back. Crunches evolved from sit-ups, but unlike sit-ups they place less stress on your lower back and keep the hip flexors from contributing to the exercise. As with push-ups crunches can be done just about anywhere and should be the primary exercise in your abdominal routine.

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Bodybuilding Exercises

The 10 Best Shoulder Building Exercises for Bodybuilding Beginners

The 10 Best Shoulder Building Exercises for Bodybuilding Beginners
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The 10 Best Shoulder Building Exercises for Bodybuilding Beginners

For most guys, the biceps are the undisputed king of muscle! But what good is a king without a crown? If you want GUNS that get respect at the beach and on the street, you've got to crown them with cannon ball deltoid development! For big, muscular shoulders that'll produce personal pride and physical power, keep reading because I've got the 10 best beginning exercises for you right here.

The 10 Best Shoulder Building Exercises for Bodybuilding Beginners

1. Seated Front Military Press

The 10 Best Shoulder Building Exercises for Bodybuilding Beginners
The 10 Best Shoulder Building Exercises for Bodybuilding Beginners
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Your shoulders consist mainly of 2 muscle groups, the trapezius and the deltoids. The trapezius or "traps" are the two large triangular shaped muscles that run across each shoulder from the back of your neck. Your deltoids or "delts" are the thick, triangular shaped muscles that cover your shoulder joints at the top of each arm. The deltoids consist of 3 sections known as the anterior, medial and posterior heads. For balanced deltoid development, you must train each section equally.

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The 10 Best Shoulder Building Exercises for Bodybuilding Beginners

The front military press is a great starter exercise for building the anterior or front section of your delts. You can perform this exercise from a standing or seated position. For beginners, I recommend the seated position, preferably in a chair that has low back support to prevent arching or hyperextension of your spine. With proper technique, this basic military press will add thickness and power to the front of your shoulders. As you advance in your training, you should eventually graduate from this exercise to the dumbbell shoulder press.

2. Barbell Front Raises

This exercise is great for building shape and endurance in your anterior delts. Since barbell front raises put tremendous resistance on the front of your shoulders, you should not attempt to do this exercise with heavy weight. Moderate poundage with strict technique (i.e., no bouncing or jerking the weight with your body) is sufficient to add strength and shape to your anterior delts. For variety, you can also do this exercise with a straight bar attachment to a low cable apparatus.

Whether you use a barbell or low cable machine, you must stand with your arms straight as you raise the bar forward from the front of your thighs to a position parallel to the floor at about shoulder height. To put secondary resistance on your rear delts and traps, raise the bar slightly above shoulder height. It won't take long to feel the burn from this exercise, but the payoff in deltoid development is well worth it.

3. Seated Reverse Dumbbell Press

The reverse dumbbell press, aka the "Arnold Press" is another terrific shoulder builder for your anterior delts. When done properly, this exercise also puts concentrated resistance on the upper portion of your traps. You can do the reverse dumbbell press with both arms pressing the weights simultaneously or by alternating each arm. In either event, I suggest that you do this exercise in a seated position with good back support to avoid injury.

To do this exercise, hold 2 dumbbells at shoulder height with your palms facing you. Keep your back straight and don't bounce or jerk your body as you slowly press the dumbbells overhead. As you press the weight upward, rotate your wrists so that your hands face forward at the top of each lift. Return the dumbbells to the starting position as you lower them after each rep. If you've never done this exercise before, start with weight that you can easily balance and control and progress to heavier poundage when you've mastered your training technique. Take my word, the results will be awesome!

4. Dumbbell Front Raises

Like barbell front raises, the dumbbell version of this exercise puts extreme resistance on the front of your shoulders. In addition to building the anterior deltoids, front dumbbell raises put secondary but significant stress on the medial deltoid head. The mechanics of this exercise are basically the same as with barbell front raises. You must stand with your arms straight as you raise the dumbbells forward from the front of your thighs to a position parallel to the floor at about shoulder height. Again, due to the extreme level of training resistance that front raises produce, you should not attempt to do this exercise with heavy weight. Moderate poundage with strict form will give you great results.

5. Behind-The-Neck-Military Press

The "behind-the-neck" or rear military press is a solid mass builder for the medial deltoid or middle shoulder area. Like the front military press, you can perform this exercise from a standing or seated position. Again, I recommend that you do your military presses in a chair with lower back support to avoid arching or hyperextension of your spine. The seated position also helps to stabilize your torso so you won't jerk the weight upward and cheat on technique. As with all overhead lifting, go slow, master your training technique and the rear military press will add mass, power and symmetry to the middle portion of your shoulders.

6. Dumbbell Lateral Raises

Nothing beats dumbbell lateral raises for targeting the medial head of your delts. And this is another shoulder exercise that provides great results without using excessively heavy weight. With your arms at your sides, grasp a dumbbell in each hand. Slowly raise your arms outward and upward until the dumbbells reach shoulder height in a position that parallels the floor. Return to the starting position. To work the medial delts from every possible angle, vary your workouts by doing some sets with your hands at your sides, some sets with your hands slightly in front of your thighs, and some sets with your hands behind your hips. This exercise is great for adding the shoulder girth necessary to beef up your V taper.

7. Single Arm Cable Lateral Raises

This exercise is a good substitute for dumbbell lateral raises for variety or when dumbbells may not be available to you. Except for the fact that you alternately train each shoulder, the mechanics of this exercise are basically the same as with the dumbbell version. With your arm at your side, simply grasp a low cable handle and slowly raise your arm outward and upward until the handle reaches shoulder height in a position that parallels the floor. Return to the starting position. For maximum effectiveness, you should vary your workouts by starting some sets with your hand at your side, some sets with your hand in front of your thighs, and some sets with your hand behind your hips.

8. Seated Two-Armed Dumbbell Rows

Unless you focus on training your rear delts, it's easy to forget about them and end up with unbalanced shoulder development. This happened to me years ago when I was still more or less in my infancy when it came to serious bodybuilding. At the time I was living and training in Montreal at "Winston's Gym," a bodybuilding powerhouse then owned by Canadian bodybuilding great, Winston Roberts. So one day I asked Winston what I should do to build mass into my rear delts.

Without hesitation he told me to sit on the edge of a flat bench, grab a dumbbell in each hand, lean forward to about 45 degrees and pull the dumbbells toward my torso as though to touch my elbows behind my back. Wow, did this work! My rear delts responded almost immediately to this new workout, and the "Seated Two-Armed Dumbbell Row" was born! To make sure that you fully develop each section of your deltoids, you've got to include this rear delt builder in your shoulder workouts.

9. Bent-Over Lateral Raises

This exercise also isolates the posterior deltoid area for full, symmetrical shoulder development. Stand with your feet about shoulder width apart and your knees slightly bent. Bend forward at the waist but keep your back straight and your head facing forward. Grasp a dumbbell in each hand with your elbows bent slightly and raise your arms outward and upward until the weight reaches shoulder height. Return to the starting position. For variety or if dumbbells aren't available, you can also do this exercise with a low cable machine.

10. Upright Rows

Finally, one of my all time favorite shoulder shapers, the upright row builds the entire deltoid area and I love the secondary biceps pump I get whenever I do this exercise. Just grab a barbell with an overhand and slightly wider than shoulder width grip. If you're using a cambered or EZ Curl Bar, use the wide grip hand position. Raise your arms and pull the bar upward until it nearly touches your chin. To put more resistance on your traps, try pulling your elbows up a little beyond shoulder height as you complete each rep. Return to the starting position. I'm continually amazed at how seldom I see anyone doing this exercise. But you've got to do upright rows if you're serious about building big, muscular shoulders.

Well, that's it - my Top 10 list of shoulder-building exercises for beginning bodybuilders. Try them, have fun with them, and make sure that you use safe amounts of weight and proper training technique with every exercise.

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The 10 Best Shoulder Building Exercises for Bodybuilding Beginners

Compound Exercises - Bodybuilding Workouts For Men

Compound Exercises - Bodybuilding Workouts For Men
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Compound Exercises - Bodybuilding Workouts For Men

A lot of bodybuilders isolate several muscle groups as they exercise. If you go to gyms all over the world, you will see men and women sit at several cable machines pulling and pumping iron that isolate the biceps, the back muscles or the triceps. While there is nothing wrong with isolation exercises, compound exercises bodybuilding workouts for men may be a better deal!

Compound Exercises - Bodybuilding Workouts For Men

Compound exercises several muscles at the same time through several joint movements. Isolation exercises, on the other hand, move the body only through one joint. To illustrate this, the best example would be the barbell squat. It is considered as the ultimate compound exercises because it moves the ankles, the knees, the waist, the hips and even the shoulders. As a result, you can say that the whole body is exercised. In comparison to the leg press, only the knees are being moved.

Compound Exercises - Bodybuilding Workouts For Men
Compound Exercises - Bodybuilding Workouts For Men
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The following is a list of compound exercises: bodybuilding workouts for men.

Compound Exercises - Bodybuilding Workouts For Men
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Compound Exercises - Bodybuilding Workouts For Men

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Compound Exercises - Bodybuilding Workouts For Men

Compound Exercises - Bodybuilding Workouts For Men

1. Bench Press. This is perhaps the favorite of a so many bodybuilders. You can choose to do this with dumbbells or with a barbell while lying on the floor. But it would be best if you get a bench and lie there. This exercise focuses on the chest muscles, particularly, the pectorals. It also works the triceps and the deltoids on the shoulders.

2. Military Press. This is a great shoulder exercise that can be performed with a barbell or two dumbbells. It exercises the traps and the rotator cuff of the shoulders. You can do it while seated or standing up by raising the dumbbells or barbell up and down.

3. Deadlift. For a great workout of the lower back, the middle back, the trapezius, the quadriceps, the hips, the glutes, the hamstrings and the forearms, do the deadlift! It is a great compound movement because you need to spread your legs shoulder wide. You need to raise the barbell (or dumbbell, depending on your preference) while relying on the strength of your back instead of your arms.

4. Bent-over Row. This can also be done by a barbell or a pair of dumbbells. This exercise is among the favorite of top professional bodybuilders. It can lead to a great muscular back as well as good biceps and forearms.

5. Pull-ups. This is one of the easiest and best ways of training your back and developing the much-coveted V-shape! All you need is a bar from which to pull yourself up. If you're new to this exercise, it can be very tough. So, you can perform assisted pull ups by bending your knees and placing your feet on a bench or a chair.

Do these bodybuilding workouts for men to achieve muscle gains and a great session at the gym!

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Compound Exercises - Bodybuilding Workouts For Men