Opposing Muscle Groups

Work opposing muscle groups together, chest and back, biceps and triceps, quads and hamstrings. This will help to provide balance in terms of opposing muscle groups and lead to better posture and body mechanics.

Forced Reps

Forced reps require a spotter for most exercises. At the end of a set on any exercise, have the spotter help you with 2-3 extra reps(forced-reps) until you are completly fatigued. This technique should only be used on the last set of an exercise, as it may lead to overtraining if overused.

Dumbbell Movements

Dumbbell movements activate more stabilizing muscles and therefore will be more difficult to perform. In addition they isolate each side of the body, not allowing one side to take over for weakness in the other. They are especially good for beginners to help them develop muscle control.

Basic Exercises

Basic multi-joint exercises such as push-ups, pull-ups, bench press, squat etc. are the foundation exercises for building muscle.

Six-Pack Abs

Aerobic exercise burns off abdominal fat, but if you're not overly heavy you don't want to do too much because it will interfere with muscle development. The best approach is to do 30-45 minutes of cardio three times a week and do weight training two or three times a week. Work your entire body, and do abdominal exercises every other day. If you can do more than 20 reps with crunches, make them harder by holding a weight on your chest. Do three or four sets, and a few sets of another ab exercise.

Muscle from Cardio Training

Cardio exercise usually does not result in large leg muscles. There may be some muscle definition, but this would be partly due to low percent body fat. Some people have muscular legs because of genetic factors. If you want to reduce muscle definition, try changing or alternating exercises, choosing biking, stepping, or other cardio options.

Why exercise

Exercise has many health benefits, both physical and mental, including: Reduced risk of heart attack and stroke,more energy,delay aging process,reduce risk of injuries,relieve tension,stress,depression,better sleep pattern and better overall sense of well-being.

Hardgainers

If you are a hardgainer focus on exercises that work multiple muscle groups, and don´t worry so much about doing isolation movements. Before you shape and isolate you need to have some mass, and the best way to build mass is using multi-joint, compound movements like the bench press, squat, shoulder press etc.

Resting Your Muscles

As a general rule, 48 hours recovery time between training the same muscle group (this will vary depending on the intensity of your training, and your level of conditioning).

Overdeveloped Traps

If your trapezius is overdeveloped, it may be partly genetic and hard to get rid of. The best thing you can do is to avoid shrugs and other exercises that work the traps. This may be hard to do if you do a lot of overhead reaching or lifting. Another approach is to work the shoulders with lateral raises to make them broader so the traps won't be so obvious. Upright rows just to shoulder level can also make your shoulders stronger so that the traps won't have to work so hard.