Esoteric-Amal’s BodyBlog

Just going back and looking at those exercise that work and isolate some of the main core muscles from a different angle, enter the DB pull over.  You can do these as partial (half way through a full motion, (hits pecs and lats) or you can go through the full range of motion (hits triceps and delts).  If you are just learning or using this exercise, go light and get a spotter it is an odd position and takes some use getting to.

In addition to being an all around great core build it also works some key muscle groups in the core area:

Target

• Pectoralis Major, Sternal

Synergists

• Latissimus Dorsi
• Teres Major
• Triceps, Long Head
• Deltoid, Posterior
• Pectoralis Minor
• Rhomboids
• Levator Scapulae

Dumb bell lying rear lateral raise:

Target

• Deltoid, Posterior

Synergists

• Infraspinatus
• Teres Minor
• Deltoid, Lateral
• Trapezius, Middle
• Trapezius, Lower
• Rhomboids

With these kind of isolation exercises I like to go light and ensure I do it slow and feel the contraction and isolation of the targetted muscle group.

Often at times we ignore the smaller muscles.  What I’ve seen from the pro’s is their attention to detail when it comes to body building, no muscle is small enough or ignored.  Under developed delts, forearms, hamstring (men), traps, serratus anterior, calves, and overall legs (men).  No muscle group should be igonored and all of them should be trained with equal intensity as you do your favorite body part.  It also helps bring that symetry to your body for the coveted "X" frame build.  The "X" frame comes from the fact that not all body builders are blessed with great waist lines, its that some flare out their shoulders and quads and give the illusion of a smaller waist.  Its all a part of working those little know other muscles.  Here are a few of my favorites.

The Serratus anterior:

Forearms:

Reverse barbell curl Palms facing out.

Hamstring:

Barbell walking lunge.

Traps:

Barbell shrugs.

Delts:

Arnold press.

Calves:

Barbell Calve raise.

Leg development:

Front squat, difficult to master but worth the time and effort.

These are by no means the standard bearer of exercises but are some great starters to develop those little known or used muscle groups, that is just my two cents.

The dumb bell pull over.

Target

• Pectoralis Major, Sternal

Synergists

• Latissimus Dorsi
• Teres Major
• Triceps, Long Head
• Deltoid, Posterior
• Pectoralis Minor
• Rhomboids
• Levator Scapulae

The front squat.

Target

• Quadriceps

Synergists

• Gluteus Maximus
• Adductor Magnus
• Soleus

The dumb bell rear lateral raise.

Target

• Deltoid, Posterior

Synergists

• Infraspinatus
• Teres Minor
• Deltoid, Lateral
• Trapezius, Middle
• Trapezius, Lower
• Rhomboids

These are some great exercise to try.  Just to hit the muscle from a different angle.  I’m a big fan of giant and super sets and its always nice to throw something in the routine that hits the muscle from a different angle but provides the same results.

That is an easy choice for me, yes.  Simply put these supplements work. I was initially leary of supplements but after some trial and error I have found what works for me.  Creatine will be a part of my corner stone supplements I feel I benefit a lot from taking it and I have had good results from using it.  Also I endorse taking protein it is a great way to provide the right kind of fuel for your body to burn.  No one supplement works for everybody, I’ve known people who just can’t seem to take creatine and have resorted to BCAA’s which seems to work just fine for them.  I also use an additional booster along with my protein and creatine stack.  I have tried NO Explode and Superpump 250, I prefer the NO Explode when I do change up my supplements I will instead opt to use the the Superpump 250 I think its an overall great product and have gain solid results while using the stuff.  I’ve also incorprated a multi vitamin and an additional supplement to my line up the current stack gives me the results I’ve been looking to get in the gym.  I will always stay informed about new supplements but when in doubt I will go back to my basic roots.  I have found out some great information on the blogs on BB.com and find that these blogs are worth more than any advertisement could, these are real people with real results.  Big shout out to "Desuersan" (name sp sorry) he always has some great info about supplements and gives you sound advice.  I will also like to shout out to "MsFitness" she also gives good feed back on supplements.  I have become a better body builder from the information I have read and researched on BB.com and will continue to Go Hard! Go Heavy! or Go the hell home!

Took a little time away from my hard training schedule and jumping back into it again.  Trying to regain some of my focus and intensity.  I don’t like going into the gym without my usual drive and focus, I find I don’t get as good of a workout that I normally would be getting.  Its good every now and then to take a step back and let your body heal and repair especially if you have an intense and heavy training split which I did.  I just have to read some of my earlier blogs for purpose, motivation, and drive, those quotes really do fire me up.  I also have to start blogging again its good to have a history of what you have done so you can see essentially where you need to go or where your focus needs to be directed.  I’ll start out with my shoulders maybe even do a little back.

 Shoulder press quickly becoming one of my preferred exercise

 DB lateral raise

 The DB press

I will also throw in some upright rows, shrugs, and a few other corner stone core exercise for my shoulders.  That should be enough for now to get me back in the groove.