Scooby's Home Bodybuilding Workouts
(Formerly Bodybuilding for the Long Haul)
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Scooby's Home Bodybuilding Workouts (Formerly Bodybuilding for the Long Haul) |
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Limitation of Liability:
By using this site, you expressly agree that such use is at your sole risk.
Consult with your doctor before starting any exercise program!
I am not a medical professional. It is your responsibility to critically
evaluate this information and with the help of your physician decide if it is
appropriate for you.
Copyright:
All my photos and text on this website are copyrighted, please do not reproduce, modify, distribute, transmit or republish any materials contained on this site without the prior written permission.
Coming Soon:
Website news:
4/23/08 added dumbbell shrug for traps video on the shoulder workout page
4/8/08 added pushup video for complete beginners starting with knee push-ups. Updated my chest workout page.
4/6/08 updated home equipment page and also updated back workout page. I am amazed at the number of emails I get from people who dont have a pullup bar and want to know a substitute exercise for pullups -there is no substitute! I added many options for different places you can do pullups.
1/18/08 added google search engine so people could find stuff easier. I have lots of info on this site and its not always apparent where in the menu structure to find it.
1/16/08 I get probably at least one email a day about man-boobs/bitch-tits/gynecomastia and because it is a topic of concern to so many people I did some research this week. refers to male breast enlargement, and occurs in about half of boys as they go through puberty. Although distressing to many teen boys who think that they are developing breasts, gynecomastia is normal. Most importantly, gynecomastia goes away without any treatment in most cases.
1/16/08 added section on how to protect yourself against MRSA (Methicillin-Resistant Staphylococcus Aureus) and its nasty USA300 strain if you work out at the gym.
11/26/07 added myth about bodybuilding stunting growth in teens, where do these myths get started?
11/20/07 added expectations page to show what a bodybuilder can reasonably expect to achieve with differing bodytypes - ectomorph, mesomorph, and endomorph. Rearranged the workout schedules so they are more accessable. I get constant questions about people wanted me to recommend a workout plan for them so it was obvious that people were having a hard time navigating to these pages.
11/10/07 added dumbbell rows video and added some safety videos.
10/7/07 added some links in my references section. Found a therapist finder that actually allows you so search for therapists who specialize in Body Dysmorphic Disorder (bigorexia).
9/25/07 added my killer back (lat) workout. This 45 minute back workout consists of three supersets. The first superset is wide grip pullups with dumbbell rows. The second superset is alternating grip pullups with dumbbell pullovers. The last superset is narrow grip pullups with bent over rows.
9/17/07 updated Ab workout section. I get really tired of everybody making money off from "the secret to washboard abs", when its just plain hard work that is required - people dont have to pay hundreds of dollars to be told that they need to lose weight and do crunches to get washboard abs.
8/8/07 As an experiment, I added a gym finder. Although this website is dedicated to those who work out at home, I decided that a gym finder is a valuable resource. I also thought long and hard about it because I didnt want to tarnish the non-commercial nature of my website but I would really like my website visitors to have access to the free guest passes that gymticet.com offers. I have checked out gymticket.com myself and they have an impressive list of local gyms. Even if you workout at home, its worth getting a free guest pass and checking out some local gyms just so you know what is available. I wasnt sure where to put this gym finder on my website, I dont like the idea of it being on the first page people see but I want people to be able to find it. I was thinking of perhaps adding it under Resources>GymFinder - comments? suggestions?
7/25/07 got rid of stupid photo gallery.
7/24/07 I loved my blue color scheme on the website but I got many complaints about the readability of the text, changed the background to enhance contrast. I love flying, the inflight magazines give me such a wonderful source of useless fitness equipment. Check out my "dont buy these" page for my latest additions.
7/24/07 added section on weight loss. In a nation where obesity is the #1 health problem it is natural that I get lots of questions on this subject. I have stong views on how to lose weight and so I added a section about this. Added forced negatives to my advanced bodybuilding techniques section.
7/10/07 added killer arm workout video. This video combines three biceps exercises and three triceps exercises for a killer 45 minute arm workout that you can do at home. This is a really intense workout and you are pretty much guaranteed to get sore!
6/13/07 added reverse curls exercise. This exercise works forearm and a little bicep, but what a pump!
6/11/07 Added protein sources section in Nutrition to show how much protein costs in various foods. I have listed the portion size to get 30g of protein and the cost for the 30g protein serving. For vegetarians, beans are the low-cost winner at $0.17 per serving and to my surprise, protein powder ($0.39/serving) turned out to be less expensive than either eggs, chicken, or nonfat milk!
6/4/07 Added to nutrition section. I seem to get constant questions indicating that people just dont understand what "good nutrition" is. The most typical question is "Should I drink my protein shake before or after working out?" Yikes! I guess I didnt say this in enough places and in enough ways but anyone wanting to build muscle must eat 5-6 small, well-balanced meals a day! That means you are eating a meal before AND after working out!!! Consuming all of your daily protein in a shake after working out is NOT good nutrition! I updated the protein shake section to include this information also.
5/25/07 Had to take my own bitter medicine this week. My shoulder has gotten progressively worse from overuse during volleyball to the point where even putting my hands on the steering wheel hurts. I have been icing 3x/day (pain in the butt) and today was chest day so I had to follow my own tough-love advice and drop way down in weights. I had been lifting heavy (see my training record) for awhile and its really tough mentally to stay focused when you are only lifting 50% of what you were last week. Glad I did though, I was able to get a great chest workout and didnt hurt the shoulder. I did 60 minutes of chest with no rest! I just alternated pushing exercises with fly type exercises - probably did 60-90 sets in the hour! Yikes!
5/25/07 added ab crunch video showing how to do ab crunches with proper form. You dont need an ab-lounge or any of those other gadgets advertised on TV to build great abs, crunches are king! Remember though that ab exercises alone wont give you a 6-pack, you must remove bodyfat thru proper diet and aerobic exercise.
5/25/07 added pullup video showing three methods for beginners to do pullups when they are not strong enough yet to do an unassisted pullup. Pullups are the best exercise for lats!
5/21/07 added to nutrition section a page on choosing protein powders and weight gain powders. There is so much advertising hype around these products that you would think that they have some magical muscle building properties.
5/20/07 Added more content to protein shake page to answer the questions I often get about when the best time to drink protein shakes is. People often think that protein shakes have some magical muscle building properties when in fact they are just a quick and easy meal replacement.
5/12/07 Finally did a complete hotel workout section for road-warriors who want to keep fit while on the road. There is no reason to stop exercising while on the road as you can do complete workouts with a minimum of equipment that can fit in your luggage. Chest workouts, arm workouts, leg workouts, back workouts - its all easy and inexpensive.
5/3/07 Hey People, I need help being a consumer advocate! If you have seen misleading, outrageous claims, or downright dangerous fitness products or supplements then please email that to me so I can include it in my Don't Buy These! section!!!!
5/2/07 In the beginning there Windows NT 3.51 and life was hard, then there was Windows NT 4.0 and life was still hard. Then there was Windows Server 2000, and life was good. Server 2000 treated me very well for 5 years but then I upgraded to Windows Server 2003 and life got really bad. Drivers broken, printers no longer working, no sound, all movie making software dead - oh I wish I could go back to happy life under Server 2000. Wish me well, I'm making the jump down to Vista so that I can once again do videos! Till then ...
5/1/07 Started plyometrics (jump training) section. My inability to jump in volleyball has started me exploring jump training. Added measurements to my About Me section. Added the masturbation myth to the bodybuilding myths section. Normally I would stay away from subject matter like this but because of the number of question I get about it, I decided to add it to the myths section.
4/30/07 The Toning myth, oh how it makes me grind my teeth every time I hear the word "toning" in a gym. The problem is that "toning" is a vague and imprecise term which always causes miscommunication when discussing fitness goals.
4/29/07 So many changes. Added section on muscular asymmetry and what to do about it. Finally got my training log started up again after some serious computer problems.
4/13/07 After a major computer problem, I'm back up and running! Added many new sections. Added a bodybuilding myths section - Eat big to get big, The "shaping" exercise myth, The "spot fat removal" myth, the muscle into fat , and the Just train harder myth. Added a section on physics and bodybuilding, something I have wanted to do for a long time. You have to know your basic physics to get the most out of bodybuilding. I broke down the home workout section by experience level, a beginning workout page for people just starting out, an intermediate workout page for those who have been lifting more than 6 months and an advanced workout and for those who have very limited time each week for fitness, I included a "No Time" workout. One thing that I am particularly excited about starting is my "Most Deceitful advertisement of the Month" award! I'm going to need your help on this one. If you see fitness/bodybuilding ads that make outrageous, unsupported claims please scan them and email them to me so I can give them the ridicule they deserve! Let me know what you think of the sites facelift.
1/15/07 cleaned up video clips. Put each video clip with the bodypart rather than on a separate videos page.
1/11/07 updated home equipment section to include the inexpensive used weight bench I bought, great for home workouts and can be easily disassembled and put in the closet for storage.
12/26/06 added my 2007 new years fitness resolutions, what are yours????? The important thing about new years resolutions is that they be specific and realistic. A goal like "I want to gain 50lbs of muscle in 2007" is specific but not realistic, 5-10lbs of muscle is the high end of realism for a natural bodybuilder.. A new years resolution like "I want to get in shape" is realistic but not specific enough, much better would be "I want to lose 10lbs this year and be able to complete a 10K run". Coming up with a new years resolution for fitness should be fun and exciting, if its not, then you need to re-look at your goals! Make sure to re-visit my goals section this time of year.
12/21/06 added a self-spotting rig to home workout equipment page. Now I have the perfect home setup, its small and can fit in my closet, its very inexpensive, and it lets me lift at 110% without fearing injury.
12/10/06 changed name of website from "Natural Bodybuilding for the Long Haul" to "Scooby's Home Bodybuilding Workouts".
12/08/06 added "twenty ones" for home bicep workouts and "kickbacks" for triceps. Separated the arms workout to make separate biceps page and triceps page.
12/2/06 added backpack pushups. Are you on the road and want a killer chest workout but cant take any fitness equipment? The backpack pushup is for you! Load your pack up with heavy objects as high as possible in your backpack so the weight is held over your shoulder blades then crank out those reps!
11/13/06 added incline dumbbell press exercise for home bodybuilding workouts. Added incline dumbbell fly exercise for home bodybuilding workouts. Added incline front press exercise for home bodybuilding workouts.
11/8/06 Added better photos for barbell curls for biceps in the home arm workout page. Added better photos for hamstring exercise good mornings in the home leg workout section.
11/03/06 Moved exercise video clips for home chest workouts to youtube. Home chest workout video clip for pushups, dumbbell flys and dumbbell press exercises were moved.
11/03/06 Moved exercise video clips for home arm workouts to youtube. Home arm workout video clip for dumbbell curls, hammer curls, triceps french press, and barbell curls for arms were moved.
11/03/06 Moved exercise video clips for home leg workouts to youtube. Home leg workout video clip for lunges and hamstrings were moved to youtube.
11/02/06 added video clip showing how to do a home chest workout with just dumbbells in less than 15 minutes. This killer workout consists of pushups followed immediately by dumbbell flys and followed immediately again by dumbbell press. If you are short on time and cant make it to the gym, you can do this great chest workout in less time than it would take to drive to the gym. I find this workout gives me a much better pump than any gym workout.
11/02/06 added audio commentary to video clips for home chest workouts. In the audio commentary, I explain what good form is in each home exercise. Dumbell press exercise, chest dumbbell fly exercise, and pushup videos were modified.
11/2/06 added audio commentary to video clips for home arm workouts. In the audio commentary, I explain what good form is in each home exercise. Barbell curl exercise for biceps, dumbbell curl exercise for biceps, hammer curl exercise for biceps, french press exercise for triceps were all modified.
11/2/06 added audio commentary to video clips for home leg workouts. Lunges and hamstring video clips were modified. In the audio commentary, I explain what good form is in each home exercise.
10/20/06 A day to celebrate, I canceled my Gold's gym membership!!! Been a member there since 1988 but it was time to leave. It was a great gym opened by a amateur bodybuilder who over the years expanded and opened 4 more gyms but became a businessman who only cared about the bottom line - same old story. From now on I'm working out exclusively at home, I'm psyched! I am very glad that Gyms are one of the businesses where the big national chains dont have an advantage over the small local establishments.
10/02/06 added video clip for the lunge. Lunges are a great whole-leg exercise that workout the quads, hamstrings as well as calves. Lunges are a perfect part of a home workout and can easily be done with simple, inexpensive equipment.
9/28/06 starting transfer of video clips to youtube so that I can make them longer and include common mistakes for each exercise. I dont want to sacrifice quality of the clips. If you have some feedback, I would welcome it. I put the pushup video clip on youtube http://www.youtube.com/watch?v=4r9ekiouB_8 but left the others on my server. Please let me know if you think the quality is OK on youtube because it would save me bandwidth charges from my large video clips being downloaded.
9/25/06 added muscle control section. Muscle control drills are very important for success in bodybuilding. Muscle control can help you develop the 'feel' that allows precise muscular control so only the target muscle is exercised thus maximizing your gains.
8/25/06 updated
8/1/06 added section on workouts for the road warrior. Using the portable weight set that I have designed and built, I can get a serious bodybuilding workout while in a hotel room. The entire set is transported in an indestructible 20"x10"x11" case and provides two 130lbs dumbbells and an olympic bar of up to 280lbs.
7/7/06 added 6 more workout video clips: french triceps press exercise in the arm exercises section, shoulder reverse fly exercise in the home shoulder workout section, and pullups (pull-ups) both the underhand exercise and overhand exercise in the home back workouts section. Added kinetic negative exercise technique section for the advanced bodybuilder, this technique is guaranteed to make you sore and help you break thru that stubborn plateau. You can use the kinetic negative technique for almost any home exercise, try it watch the muscles grow!
6/16/06 added 3 more workout video clips: dumbbell press exercise for chest, cardio exercise clips, and redid ab exercise video clips. All these exercises can be part of a great home workout.
6/14/06 added 6 more abdominal exercises to the ab workouts section: ab crunch exercise (easy), ab crunch exercise (advanced), for chest added pushups (push-ups) video clip, hammer curl exercise for biceps, and dumbbell curl exercise for biceps. All these exercises can be part of a great home workout.
6/8/06 added two arm exercises and experimented with two videos. The first video is of the barbell curl exercise for biceps and the second is a hamstring exercise using the barbell.
6/7/06 changed menu structure of my bodybuilding website and got rid of frames
6/1/06 added photos to arm exercise home workout section: dumbbell curl exercise for biceps (palms up), dumbbell curl exercise for biceps (thumbs up), and barbell curl exercise for biceps. Added results from first month of vegetarianism.
5/1/06 added photos and started vegetarian diet
4/10/06 added section on ibuprofen and bodybuilding
3/25/06 added leg and shoulder exercise workouts to home workout section. For home leg workout included the lunge exercise as a good all-around leg builder and a hamstring exercise which can be done at home using a barbell. For home shoulder workouts, added the dumbbell front press exercise, the alternating dumbbell press exercise, the dumbbell side raise exercise, and the dumbbell reverse fly exercise. A great home workout for building muscle mass in the shoulder.
3/22/06 expanded home bodybuilding exercise section for chest workouts. Added the dumbbell fly exercise as a great pec muscle mass builder (my favorite) and added the chest dumbbell press exercise.
3/11/06 added sections on working around injuries and preventing lower back pain
3/6/06 added good posture and bad posture pictures
3/4/06 added more abdominal (ab) exercises for home workouts and photos
3/3/06, added photos to chest (pec) bodybuilding workout page
3/2/06, first introduction of my bodybuilding website.
Important Things To Remember:
with bodybuilding home exercise workouts, form is key - do slow movements, nothing jerky! If you want to build muscle, you need to make the muscles work harder. Just remember that cheating lets your muscles get away with doing less which just wastes your time as well as risks injury.
with bodybuilding home exercise workouts, stretching can do more harm than good - do warm up sets to prevent injury, only stretch if you are experienced doing it. Stretching is great for the body but poorly done stretches will injure - take a yoga class and learn to stretch correctly.
with bodybuilding home exercise workouts, FOCUS on what you are doing - don't let housework distract you. Your workout time should be 100% about building muscle, increasing flexibility, and cardiovascular health. If you cant think of anything to do between sets, use a reference book of exercises and design a new workout for next week. Visualize your pumped muscle doing the work, visualize how much bigger you want it.
with bodybuilding home exercise workouts, more is not better so be careful of overtraining. To maximize muscle growth, you need to experiment and find out what workout frequency works for your body. Stick to the training schedules I recommend until you feel competent to come up with your own.
with bodybuilding home exercise workouts, it is important that you do not hold your breath.
with bodybuilding home exercise workouts, goals are very important - know what you are doing and why.
Lifting weights is only 1/3 the battle. If you want your muscles to grow, you need proper nutrition and rest.
with bodybuilding home exercise workouts, keep track of your progress in a notebook
in bodybuilding for fitness, cardio is even more important than building muscle. If you are limited in time, give priority to cardio. In my home workout section I show a "no-time" workout which lets you build some muscle and get cardio with only 90 minutes a week.