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[Article] Increase strength and size

A

angus

Guest
Increase strength and size

In order for you to grown bigger and stronger you need to do a few things , hard work and dedication is the main ingredient. Use exercises that use many muscles such as ;deadlifts, squats, pressing movements, and pulling movements

You need to Lift heavy constantly challenging yourself to add more weight onto the bar and the most important is enough time to Recover get a good nights sleep and eat a good diet , this will help your body recover and get ready for the next workout .

To increase in size and strength is quite basic not easy but basic hardwork will pay off in the end. You don't need no fancy machines and gadgets, the key is compound movements, challenger yourself, and take care

In the following posts are videos of great exercises that you can use in your routine

i didn't make these following video's , they were sourced from youtube
 
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Rotational Core Exercises

The core are the muscle groups that run the length of the torse from the rib cage to the hips. These muscles often work in unison to perform everyday tasks such as bending, lifting, twisting

1. Seated Med Ball Twist
[youtube]SXJYVqZI2v4[/youtube]


2. Exercise Ball Russian Twist

[youtube]lvIpcKy0JjQ[/youtube]

3. Decline Russian Twist
[youtube]Q11Uj_MpgP0[/youtube]

4. Standing Exercise Ball Cable Twist

[youtube]H_Y56qMAIyQ[/youtube]

5. Cable and Dumbbell Axe Chop

[youtube]nI0rcU5ii-k[/youtube]

6. Med Ball Axe Chop

[youtube]1Wc5PC6E__c[/youtube]

7. Standing Plate Rotation

[youtube]m13D-KaDjIo[/youtube]

8. Standing Barbell Twist

[youtube]iG_gWGvvazA[/youtube]
 
Shoulder Exercises

The shoulder joint contains a variety of muscles - the three main shoulder muscles are the front (anterior), middle (medial) and rear (posterior) deltoids. These shoulder muscles help bend, extend, rotate and move the arm away from the body.

1. Barbell Military Press (intermediate to advanced)

[youtube]m7D5VgwvhP4[/youtube]

2. Standing Dumbbell Shoulder Press (intermediate to advanced)

[youtube]EfwKBmzc-Lw[/youtube]

3. Alternating Dumbbell Shoulder Press (intermediate to advanced)

[youtube]QcIcM_dSpKg[/youtube]

4. Seated Dumbbell Shoulder Press (beginner)

[youtube]YEl5qFgTclw[/youtube]

5. Barbell Cuban Press (advanced)

[youtube]gurZb2m_kz8[/youtube]

6. Dumbbell Push Press (intermediate to advanced)

[youtube]sd0Y7bydHv0[/youtube]

7. Explosive Single Arm Barbell Press (advanced)

[youtube]yoddIsz59cI[/youtube]

8. Barbell Shrugs (beginner to advanced)

[youtube]XzJjrmG1DSM[/youtube]

9. Dumbbell Shoulder Fly (beginner)

[youtube]dZ8MVoO2ZCM[/youtube]

10. Barbell Upright Row (intermediate)

[youtube]XBsnP683sYY[/youtube]

11. Cable Upright Row (intermediate)

[youtube]WfBxg9ZMe9s[/youtube]

12. Exercise Ball Walkout (beginner)

[youtube]4cLBH6RiXjU[/youtube]

13. Exercise Ball Walkout and Push-up (intermediate)

[youtube]G31Y8ORV79M[/youtube]
 
Squat exercise videos

Below are various squat exercise videos. Some of the videos are a few years old and are not great quality. They still will give you proper instruction on how to do various squat exercises.

1. Med Ball Squat: Beginner. Focus on slow and controlled form and get low. Ideally, your hamstrings should be parallel to the floor in the bottom position
[youtube]fif0JMCEVsw[/youtube]

2. Exercise Ball Squat. Beginner to intermediate. When first attempting use only your body weight. Once comfortable move onto increasing diffuculty by holding a a dumbbell in each hand.
[youtube]MJraxph9vtU[/youtube]

3. Barbell Back Squat. Intermediate to advanced. focus on form and getting low.
[youtube]HdDm7MBkfLQ[/youtube]

4. Barbell Front Squat. Intermediate to advanced. focus on form and getting low.
[youtube]vd_WsfebYOg[/youtube]

5. 1 1/2 Back Squat. Advanced. Great for a change from the regular back squat and also for putting size on your legs.. Go slow and don't bounce.

[youtube]Pk2RfqMB2_4[/youtube]

6. Barbell Squat on to toes. Advanced. An explosive squat so focus on coming up quicker and up on to the balls of your feet.
[youtube]p_l_Ha2K5-E[/youtube]

7. Dumbbell Front Squat: Beginner. A variation from the barbell front squaKeep your elbows high .
[youtube]wetVNtl8x8U[/youtube]

8. Dumbbell Split Squat: Intermediate to advanced.
[youtube]nyg1cVYByIo[/youtube]

9. Dumbbell Overhead Split Squat: Advanced. Makes for a Great full body working alternative is using a medicine ball
[youtube]XZ-E-Pc7J3w[/youtube]

10. Medicine Ball Jump Squat: Intermediate to advanced. These can be included in plyometric or conditioning programs
[youtube]gw1Oh1Xv02k[/youtube]

11. Barbell Jump Squat: Intermediate to advanced. These can be included in plyometric or conditioning programs.
[youtube]hRjnSRxb3rE[/youtube]

13. Speed Squats: Intermediate to advanced. Can be done anywhere
[youtube]N-Cr4CNFLEc[/youtube]
 
Hamstring and Butt Exercises

Exercise for firming both the butt and the back of the thighs

1. Exercise Ball Leg Curl


[youtube]y87ug_34_8g[/youtube]

2. Leg Curl

[youtube]u8B4C-lA9es[/youtube]

3. Exercise Ball Hip Extension and Knee Flexion

[youtube]gVMMwrPz6gY[/youtube]

4. Exercise Ball Butt Lift

[youtube]i1WwiCLsCUk[/youtube]

5. Exercise Ball Single Leg Butt Lift

[youtube]wnVFrVD6_fs[/youtube]

6. Exercise Ball Single Knee Flexion

[youtube]tAR4GmkjzZY[/youtube]

7. Exercise Ball Reverse Hyper

[youtube]vwLGUUMBWFg[/youtube]

8. Barbell RDL

[youtube]PMBeg8JrEBI[/youtube]

9. Single Leg Barbell RDL

[youtube]MKGgB5-aVSk[/youtube]

10. Single Leg Dumbbell RDL

[youtube]TAYK22vIOhQ[/youtube]

11. Side Plank Leg Raise

[youtube]z9wwf9NJz74[/youtube]
 
Chest Exercises

The chest muscles are made up of the pectoralis major and the pectoralis minor

1. Bench Press

[youtube]3zpC8Adw-kA[/youtube]

2. Incline Bench Press

[youtube]VSsdRFc3cHs[/youtube]

3. Cable Chest Press

[youtube]ONqdwSd0EzA[/youtube]

4. Single Arm Dumbbell Chest Press

[youtube]CvKkrQ927JQ[/youtube]

5. Dumbbell Chest Fly

[youtube]5LFhYgw3p2I[/youtube]

6. Dumbbell Chest Fly on Exercise Ball

[youtube]Pdn5i-xZ-d0[/youtube]

7. Exercise Ball Push-up

[youtube]AOT2wGK1Vp0[/youtube]

8. Exercise Ball Push-up (advanced)

[youtube]6dgDATAauwE[/youtube]

9. Exercise Ball Push-up (feet on ball)

[youtube]qUVmxNuKQag[/youtube]

10. Alternating Box Push-up

[youtube]gOK9lwLWfzs[/youtube]

11. Drop Push-up

[youtube]O_kqvsK4UrU[/youtube]

12. Dips

[youtube]usY9WUXLgZY[/youtube]
 
Deadlift exercises

The deadlift is the best exercise for overall strength development. If you can only do one exercise, then do the deadlift. Below are two variations of the deadlift.

1. Barbell Deadlift

[youtube]nQuvFY_6p6M[/youtube]

3. Single Arm Dumbbell Deadlift

[youtube]lOvqHwWZp8Y[/youtube]
 
Back Exercises

Back exercises help strengthen and increase the flexibility of the muscles and joints that support your back. A strong, flexible back will keep you in shape, and is important for many activities and exercises.

1. Barbell Back Row (intermediate to advanced)



[youtube]_lPYNVNzv3Q[/youtube]

2. Chinups (beginner to advanced)

[youtube]dVFqXv15nmM[/youtube]

3. Cable Pulldown (beginner)

[youtube]BJr4kfoLj_c[/youtube]

4. Single Arm High to Low Cable Row (intermediate to advanced)

[youtube]FRBImpNp9po[/youtube]

5. Single Arm Cable Row with Twist (intermediate)

[youtube]aKFMUyiTxQY[/youtube]

6. Standing Lat Pushdown (intermediate)


[youtube]GmMxe7NviM0[/youtube]

7. Dumbbell Alternating Back Row (intermediate to advanced)

[youtube]7oC95qof-4E[/youtube]

8. Single Arm Dumbbell Back Row (beginner)

[youtube]IwEIlo6y5OM[/youtube]

9. Dumbbell Wide Back Row (intermediate)

[youtube]-I7dkXX2r8U[/youtube]

10. Dumbbell Wide Back Fly (intermediate)

[youtube]xk9yoS2_U3E[/youtube]

11. Prone Incline Dumbbell Back Fly (intermediate)

[youtube]Q76F6swpUYs[/youtube]
 
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Lunge exercises

The lunge is a weight training exercise that is used to strengthen the quadriceps muscles, gluteal muscles and the muscles comprising the "hamstrings", the semitendinosus, the semimembranosus, and the biceps femoris. A long lunge emphasizes the glutes whereas a short lunge emphasizes the quadriceps.

Here are six variations of the lunge that you can implement into your training.

1. Walking Lunge

[youtube]G6-p-o0xWRY[/youtube]

2. Angled Walking Lunge

[youtube]/N0BeE4Fz5FI[/youtube]

3. Lunge with Med Ball Twist

[youtube]H0HLl6DnQ90[/youtube]

4. Backward Walking Lunge

[youtube]rpstd7GsvOo[/youtube]

5. Angled Lunge

[youtube]huRzbopKaTc[/youtube]

6. Reverse Lunge

[youtube]h1uSm-0qE9Q[/youtube]
 
Calf exercises

Following is three exercises for your calf muscles . These exercises help with ankle strength and mobility. For muscle mass stick to compound movements (squats, deadlifts) and plyometric exercises

1. Dumbbell Calf Raise

[youtube]aD9KFI9Ael4[/youtube]

2. Smith machine calf raise

[youtube]EwoPbfY3r9M[/youtube]

3. Exercise Ball Wall Calf Raise

[youtube]7Ilwjnv4BDE[/youtube]
 
Dumbbell Compound Movements

Compound movements involve working various body parts in one exercise.


1. Dumbbell Front Squat and Press

[youtube]gdPSVQrR-mw[/youtube]

2. Dumbbell Swings

[youtube]LEJO-xdnxrk[/youtube]

3. Dumbbell Hang Clean

[youtube]pHw5nPzpVL8[/youtube]

4. Dumbbell Hang Clean and Press

[youtube]YQGqSyzFVUI[/youtube]

5. Single Arm Dumbbell Hang Snatch

[youtube]gDBaP-C4WOs[/youtube]

6. Single Arm Dumbbell Hang Clean

[youtube]Io2TaKeLQY0[/youtube]

7. Single Arm Dumbbell Clean and Press

[youtube]YD5APlgpbBQ[/youtube]
 
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