Body building is the use of weights to increase the size of your muscles along side a good diet and rest . contrary to belief there hasn't always been body builders this started in the late 19th century by Eugen Shadow .It was the circus strong men in 1909 who would test there strength using dumbbells and other implements that captivated audience's all over Europe . There influence is still evident today with the iron man competition in which the competitors compete in events that test there strength including the log lift , Lorry pull ,and atlas stones and the body building competitions which focus on attire and poses

medical advise

Before you start body building it is important you seek the advise of your General practitioner if you have had a minor or major health problems , Chest Pains , shortness of breath ,muscle weakness , Obesity , asthma ,Pneumonia , Bronchitis or other respiratory problems , Back Problems Or take any kind of medication Consult your doctor before you step into a gym
. Even if you have not trained for a long it would be a good idea to get your self check out before you start training again .It is especially important if you are a teenager to go to the doctor to get a little bit of advise as your muscle's and bone's are still developing

Muscle Groups

There are fifteen different body parts you can work

The Trapezius Starts at the point behind your skull across the left hand side ¹across the top of your shoulder and goes to bottom of the spine quarter of the way up from the bottom of the spine is the lower Trapezius

Function

Upper Elevation of the scapular ,Middle Adduction of the scapular ,The Lower Depression Of the Scapular

The levator Scapular is the vertebrae from the neck to the shoulder

Function

The Elevation of the scapular

There are three parts to the deltoid The Anterior the muscle on the inside of the shoulder The Middle is the middle of the deltoid The Posterior top of the deltoid

Function

Entire muscle abduction,Anterior Fibers Flexion Medial Rotation,Posterior Fibers extension ,Lateral Rotation

The rotator Cuff is connected at the top and bottom and gives the shoulder stability

Function

Infraspinatus Teres minor ,Lateral Rotation,Subscapularis Medial Rotation ,Suprapinatus Abduction

The chest is the center of the upper body

Function

Flexion adduction And Medial Rotation

The rotator Cuff is connected at the top and bottom and gives the shoulder stability

Function

Infraspinatus Teres minor ,Lateral Rotation,Subscapularis Medial Rotation ,Suprapinatus Abduction

The Tricep Branchii is located in the out side of the upper arm behind the Bicep from below the shoulder to the elbow

Function

Extension at the elbow

The Brachialis stretches across the elbow

Function

Flexion at the elbow

The Pronator is across the forearm at the elbow

Function

Flexion at the elbow , Pronation at the forearm

Of All the body parts the bicep muscle is the one that most want quick results it is in between the shoulder and the forearm

Function

Flexion at the elbow And Supination at the forearm

The Brachialis streches across the elbow

Function

Flexion at the elbow

The Pronator is across the forearm at the elbow

Function

Flexion at the elbow and Pronation at the forearm

The Pronator is across the forearm at the elbow

Function

Flexion at the elbow and Pronation at the forearm

The Brachialis streches across the elbow

Function

Flexion at the elbow

The Brachiorialis starts just above the elbo and goes down the forearm to the wrist

Function

Flexion at the elbow

The Rectus Adbominis are at each side of the stomach going down to the groin

Function

The External Oblique goes down the sides of the stomach from under the chest down to above the hip

Function

Lateral Flexion of trunk

The internal Oblique starts Just under the rib cadge on the left hand side and runs to a point above the groin

Function

Lateral Flexion of trunk

The transverse starts under the ribs on the right hand side down to a point at the groin

Function

Runs down the left hand side of the spine

Function

Extension of the trunk

The Llacus is above the femur at the right hand side

Function

Flexion and Lateral rotation

The psoas starts at the femur and curves around above the groin *behind the spine *

Function

Flexion and Lateral rotation

The rectus Femoris goes down from the top of the thigh to just above the kneecap

Function

Extension and flexion

The vastus goes down each side of the Rectus Femoris the left hand side is the Vastus Lateralis and on the left hand side the smallest of the two is the Vastus Medalis and go down each side of the kneecap

Function

Extension

The adductor is just behind the kneecap

Function

Adduction , Lateral rotation flexion, medial rotation

The latissimus Dorsi start under the rotator cuff on the right hand side and goes down to the bottom of the back

Function

The rotator Cuff is connected at the top and bottom and gives the shoulder stability

Function

Infraspinatus Teres minor ,Lateral Rotation,Subscapularis Medial Rotation ,Suprapinatus Abduction

The Lower Trapezius starts behind the Rotator Cuff and curves down to the bottom of the spine

Function

Depression of the scapular

The Llacus is above the femur at the right hand side

Function

Flexion and lateral rotation

The psoas starts at the femur and curves around above the groin *behind the spine *

Function

Flexion and lateral rotation

The rectus Femoris goes down from the top of the thigh to just above the kneecap

Function

Extension

The Semitendinosus goes from the top of the leg to the middle of the thigh

Function

Extension

The Semimembranosus runs down the out side of the thigh

Function

Extension

The Anterior Tibialis starts at the top of the calves to the bottom of the calves

Function

The Peroneus runs down the side of the leg to around the ankle

The Gastrocnemius is the muscle at the top of the calves

Function

Plantarflexion at the ankle and inversion at the foot

The Soleus is the muscle at the back of the calves

Function

Plantarflexion at the ankle

The Posterior Tibialis is a little muscle at the top of the calves behind the knee

Function

Plantarflexion at the ankle

Mechanics

you can use two different types of mechanics when working out depending on time or how often you are able to visit the gym or work out at home

Isolation

Isolation only works the particular body part you would like to work for example Biceps exercises using only Isolation

Exception to the rule

There is a exception to the rule when using the isolation when you inadvertently have to work another body part because there is no other way to do that particular exercise while keeping the bicep totally isolated for example

Compound

These are examples of Biceps exercises using compound

Sets and Repetitions

These are very important when you are training if you do to many sets or Repetitions on your first exercise your muscle will get fatigued which will mean that you wont be able to do your full set of repetitions struggle to complete your sets and will have to decrease your weights for other exercises

Repetitions (Reps)

Reps are the number of times you move the weight from point A which would be the starting point of the weights to point B which would be the correct finishing point of the weight For Example

This can be done a total of twelve times using one weight . Or you can can do the Repetitions another way where you start at your lowest weight and work up to your highest decreasing your reps as you move to each weight for example

Remember as your top weight goes up you loose you're bottom weight so it would now be

Sets

After you have completed the the 12 Repetitions that is classed as one set as a rule of thumb it is two sets per exercise that would be twenty four reps

Equipment

If you are starting out it is important that you not only know the correct equipment to use for the exercise but also that you use the correct weight this will avoid any injures when trying to lift the weight or injury due to incorrect teqneek . If you are in any doubt ask one of the trainers at the gym

Dumbbells

The weights used at the gym are predominantly rubber this is so they wont bust or dinted when they are dropped also are correct weight .The wights that are for home use are sand or small pebbles

There are no clips on weights used at the gym unlike the weights used at home these can be screw tightened or grips the rubber weights at the gym have a metal disc with a dint on the outside where they then attach a disk with the weight on it

The dumbbells can be used as part of free weights for Neck,Traps ,Biceps,Triceps,Shoulders,Chest,Forearm,Abs,Quads,Middle back,Lower Back,Hamstrings and Calves

Barbell

The barbell is approximately 168m in length and like the Dumbbells the weight are already fixed onto the bar so don't require any clips and the disc's are made from rubber and have a big silver disc on the end to stop the discs from falling off or being removed

The Barbell can be used as part of free weights for Neck,Traps ,Biceps,Triceps,Shoulders,Chest,Forearm,Abs,Quads,Middle back,Lower Back,Glutes , Hamstrings and Calves

Other Equipment

there are three other pieces of equipment the belt you wont need straight away but it would be a good idea in investing in them later on in training when you are lifting the heavier weights

To help you keep track of the weight you are using for each exercise . You can use a pocket note pad or a exercise book

Gloves will stop the build up of hard skin forming on the palm of your hands just under the finger's and will also give you a bit more grip

The Belt Is a good idea later on in training when you are lifting the heavier weights . The Belt will give extra protection to the lower back . If you are just starting training make sure you stick to the golden rules don't arch your back or use your back to swing the weight this should limit any weight training induced back problems later on