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Truly Huge Fitness Tips
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Fitness Tips For 10/18/2006
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Mixing Bodybuilding and Powerlifting Workouts
I believe in three core exercises that will help you excel
in bodybuilding. But let's face it, some exercises are hard
and that is why most people skip over them. They will add a
whole new spectrum to your body size and strength. Squats,
which most true bodybuilders perform. Deadlifts, which are
done by those who are gluttons for punishment. Cleans,
which aren't usually thought of, but can give you an awesome
workout.
Below, I am going to go through each of the three exercises.
I will discuss the form of performing the exercise for a
bodybuilder's needs. Then we will look at how that differs
from a powerlifter's techniques. The main theme is that
bodybuilders do these exercises to gain muscle mass and
strength. Powerlifters are doing these exercises primarily
for strength.
Squats
When I say squats, I am talking about squats using nothing
except a power rack and barbell. No Smith machines or benches
to stop you at the bottom of the motion. Plain and simple, a
heavy barbell on your back with which you want to squat down and
stand back up. Pretty simple, right? This leg exercise,
primarily for the quadriceps, will enhance the entire body.
Bodybuilders will want to do squats with a poundage that will allow
you to get 12-15 reps. The last rep should be all you can do. If
you have a good spotter, the last rep should require a little help.
By the way, spotters should stand behind the lifter squatting with
each rep. There are two different ways to spot someone doing squats.
First, you can place one hand on the lower back with the other hand
wrapped around the body, supporting the squatter's chest. This will
allow you to help the squatter stay vertical. The second way is to
just use your arm as hooks under each armpit. This simply allows
you to help the squatter up.
Deadlifts
Deadlifts are best used in a back workout. Beginners often view
deadlifts as a leg workout. However, the back is more involved.
Powerlifters will usually do only 1, 2 or 3 reps for deadlifts. As
a bodybuilder, I like to shoot for 4-6 reps. This lets me work on
core strength while getting enough reps to help stimulate growth.
Another difference is that powerlifters use many different stances
with their feet. You can and should play around with this yourself
and find the most comfortable position. I have found that the
traditional shoulder width stance is best for me. After I started
doing deadlifts a few years ago, my back became thicker. It also
gives one more confidence having a strong back.
Cleans
A very different exercise. I believe cleans will help you more
with just core strength, balance and stability. This will, in turn,
help you with all other exercises. When you gain more control over
your body, you can do better at all other exercises. I prefer to do
cleans during my shoulder workout. I will compliment my shoulders
by doing a clean and press. Doing military presses while standing
will really take it out of you. This exercise is hard to explain
with words. If you aren't already familiar with the clean,
research it and find pictures showing the correct technique.
You must be careful doing cleans. It requires a great amount of
control. Start out light and get used to the movement. Move up in
poundage slowly. Be sure you have strong abdominal muscles to
control and hold your upper torso. Do this exercise clear of all
equipment, people and ceiling fans (trust me on this one).
