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The human body has more than six hundred
separate muscles, but in learning the fundamentals of bodybuilding we
need concern ourselves with only a few of the basic muscle groups.
Usually bodybuilders divide the body up
into the following basic categories or basic muscle groups:
- arms
- back
- calves
- chest
- forearms
- shoulders
- thighs and glutes
- waist
But to really sculpt and develop each
important area of the body, you need subdivide the muscle groups even
further:
- Back - both the width and
length of the lattisimus dorsi (the lats), back thickness, middle
back muscularity, development of the spinal erectors of the lower
back.
- Shoulders - size and
fullness, development of each of the three heads of the deltoids
(front, rear, and side), the trapezius
- Chest - upper and lower
pectorals, middle chest thickness, fullness of the rib cage, detail
muscles at the side of the torso, the serratus and intercostals.
- Biceps - upper and lower
biceps, overall length, thickness
- Triceps - development of
all three triceps heads, detail and separation, mass and thickness
- Forearms - extensor and
contractor development, brachialis tie-in to the elbow
- Quadriceps, and glutes -
development of all four quadriceps heads, separation of the quad
muscles, sweep of the outer thigh, the adductors of the inner thigh
- Hamstrings - fullness and
sweep of the leg biceps, separation between the hamstrings and the
quads
- Abdominals - upper and
lower abs, external obliques at the side of the waist
- Calves - the upper calf
muscle (gastrocnemius) and the underlying calf muscle (soleus)
There are many exercises for each
individual muscle group. As you go from basic to advanced training,
you'll find that the bodybuilding training programs have been divided
according to the specific movements for each of the important basic
muscle groups.
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