some weight training questions

[Bruin88 0]

ok ,what do shrugs with the big barbells do(like when you have both hands on the bar in front of you and you shrug) ? like which muscles are they working when you have a narrow grip ,wide grip? what are some chest excersises you can do with a barbell ,dumbell or weightless? what are some good excersises to do with barbells? i googled and most sites you have to pay for to see excersises. i have a year without hockey and im looking to build up my upper body because its nothing like my lower body.

[Gongshow11 1]

www.hockeyschoolonline.com

[Flyerguy91 0]

http://www.exrx.net/WeightExercises/Trapez...er/DBShrug.html <shrugs

http://www.exrx.net/Lists/Directory.html <to search by body part. but in all honesty working specific spots is going to reduce effectiveness. The larger the muscle the more GH it releases when worked (i.e. legs/squats). just a thought

[Bruin88 0]

http://www.exrx.net/WeightExercises/Trapez...er/DBShrug.html <shrugs

http://www.exrx.net/Lists/Directory.html <to search by body part. but in all honesty working specific spots is going to reduce effectiveness. The larger the muscle the more GH it releases when worked (i.e. legs/squats). just a thought

im gonna keep working out my lower body but just maintenence ,but my upper body im gonna work out strength and size and such

[Dukecrazy 0]

ok ,what do shrugs with the big barbells do(like when you have both hands on the bar in front of you and you shrug) ? like which muscles are they working when you have a narrow grip ,wide grip? what are some chest excersises you can do with a barbell ,dumbell or weightless? what are some good excersises to do with barbells? i googled and most sites you have to pay for to see excersises. i have a year without hockey and im looking to build up my upper body because its nothing like my lower body.

If you are working specifically shrugs - you are working more of your Upper Traps and some of your big neck muscles. You have to be sure that when you are doing those, you want to pull your shoulders to the back of your head. You will hear the "gym rats" say to your ears - but that is not the line of pull of the muscle. By varying the width of your grip you are targeting different fibers of the muscle.

Some good chest exercises:

Peck Deck - dumbells, decline chair or flat bench. (Pectoralis muscles)

Thumbs up - standing with dumbells - arm out front and about 30 deg. away from the center of your body. Lift from waist to shoulder level - THUMBS pointing up (anterior deltoid)

Bench press - with the bar and flat bench.

Are you doing this on your own, or do you belong to a gym? If you belong to a gym - you may want to ask a personal trainer to help ya desig a program. If you are just doing it on your own, and you are fairly serious I would recommend purchasing a decent workout/lifting book that has pictures etc on the exercises. It'll be worth the investment in the long run.

Anyways - hope this helps and i have a shit load more.

[Bruin88 0]

ok ,what do shrugs with the big barbells do(like when you have both hands on the bar in front of you and you shrug) ? like which muscles are they working when you have a narrow grip ,wide grip? what are some chest excersises you can do with a barbell ,dumbell or weightless? what are some good excersises to do with barbells? i googled and most sites you have to pay for to see excersises. i have a year without hockey and im looking to build up my upper body because its nothing like my lower body.

If you are working specifically shrugs - you are working more of your Upper Traps and some of your big neck muscles. You have to be sure that when you are doing those, you want to pull your shoulders to the back of your head. You will hear the "gym rats" say to your ears - but that is not the line of pull of the muscle. By varying the width of your grip you are targeting different fibers of the muscle.

Some good chest exercises:

Peck Deck - dumbells, decline chair or flat bench. (Pectoralis muscles)

Thumbs up - standing with dumbells - arm out front and about 30 deg. away from the center of your body. Lift from waist to shoulder level - THUMBS pointing up (anterior deltoid)

Bench press - with the bar and flat bench.

Are you doing this on your own, or do you belong to a gym? If you belong to a gym - you may want to ask a personal trainer to help ya desig a program. If you are just doing it on your own, and you are fairly serious I would recommend purchasing a decent workout/lifting book that has pictures etc on the exercises. It'll be worth the investment in the long run.

Anyways - hope this helps and i have a shit load more.

on my own ,im 15 so im iffy on giviner ,i heard its not too good to start early but i did weight training in school last year so i guess i already started so why not starting getting serious? and i tried squats for the first time today ,is it normal to get cramped up in the hams alot?

[Dukecrazy 0]

since you are so young, I am not gonna say that you can't lift - but you should avoid HUGE amounts of weights since your growth plates are still open etc. So stick to lighter weights with more reps!

You are not used to working out and lifting, so you should expect to get some cramps (its called DOMS - delayed onset muscle soreness). Stretch and don't lift the next day - and they will get better

[thenizzle 0]

DOMS take about a day to have their effects be felt, so if you are feeling cramps in the hams right after squatting that may be different. it is somewhat common to experience tightness in the muscle group you are working on, but this can be greatly reduced if you always stretch the muscle group after each set you do, trust me it helps a ton

[tuzzifan44 0]

Thats an excellent site flyerguy, thanks for posting it.

[Bruin88 0]

thanks guys ,i usually just stretch before and after i workout but for squads and probably most other leg workouts im gonna stretch between sets. the pain in my legs went from thursday to today(sunday) but today its only minor pain. would pillow squeezes work for pecs? where you fold up a pillow and squeeze it in front of you with your elbows? i dont have alot of weights at home and the weight room at school isnt always open ,i have a barbell and A dumbell lol and then some plates for each ,i dont know what to do for pecs but i heard pillow squeezes work

[hitz14 0]

sometimes when i havent worked a muscle group in a while and then i work it hard, the muscles will get real sore for 2 days then gradually start to go away

thats probley what happened to you

[Bruin88 0]

sometimes when i havent worked a muscle group in a while and then i work it hard, the muscles will get real sore for 2 days then gradually start to go away

thats probley what happened to you

that would be it ,i havent played hockey or done anything really in 2 months