WEIGHT TRAINING

 

Body building is the process of developing muscle fibers through various techniques. It is achieved through muscle conditioning, weight training, increased caloric intake, and rest. Workouts are designed to focus on certain muscle categories, and foods are consumed with the intention to build the body’s metabolism and increase mass.

 

This section will focus on weight training for body builders.

Weight training develops both strength as well as the size of skeletal muscles. It uses the force of gravity to oppose the force generated by muscles through contraction. Weight training uses a variety of specialized equipment designed to target specific muscle groups and movements.

 

Some people refer to weight training as strength training. While they are not exactly the same, they are both similar to each other.

Strength training focuses on increasing muscular strength and size. Weight training is one type of strength training using weights as the primary force to build muscle mass.

 

The basic principles of weight training are pretty much the same as those of strength training. It involves a manipulation of the numbers of reps, sets, tempo, exercise types, and weight moved to cause desired increases in strength, endurance, size, or shape.

 

The specific combination of reps, sets, exercises, and weight depends upon the desires of the body builder. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance.


 

Equipment used in weight training include barbells, dumbbells, pulleys, and stacks in the form of weight machines or the body’s own weight as in push-ups and chin-ups. Different weights will give different types of resistance.

 

Weight training also focuses on form performing the movements with the appropriate muscle groups and not transferring the weight to different body parts in order to move great weight. If you don’t use good form in weight training, you risk muscle injury which could hinder your progress.

 

Another form of weight training is resistance training.

Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. When your muscles are resisting a weight, the overall tone of that muscle will grow over time.

 

If you are a beginner at weight training, you should not just “jump right in”. You need to build up your strength and over-working your muscles can cause more harm than good. Some of your muscles might be naturally stronger than others. Building up slowly allows muscles to develop appropriate strengths relative to each other.

 

Most gyms offer the services of a personal trainer that comes with the membership fee. These trainers can suggest specific workouts for you to begin with. If you want to undertake it yourself, we can make a few suggestions on routines that can help you build muscle and get on the way to a great body.

 

First, we’ll define some common exercise for clarification.

تعليقات

إرسال تعليق

المشاركات الشائعة من هذه المدونة

COOKING FOR MASS

  You don’t have to be a gourmet chef to cook nutritional meals that can complement your body building program. Cooking can be a great way to gain control of your eating and pick what you put into your foods like salt and fat. Meals can be as simple or as complicated as you like. Here are a few recipes to get you started.   Cereal Casserole Your favorite cereal Skim milk Honey 1 cup yogurt   Fill half the bowl with cereal. Add milk until it reaches the top of the cereal. Add yogurt. Top with more cereal. Add more milk. Drizzle with honey.   Protein Pancakes 1 cup of Oatmeal 11 egg whites 1 whole egg 1 packet of sugar free Jello any flavor Stir all ingredients together in a mixing bowl. Drizzle onto hot non- stick fry pan.   Tuna or Salmon Patties 1 can tuna or salmon 1 onion 1 tablespoon of salt 1 teaspoon of pepper 1 teaspoon of parsley 1 whole egg 3 medium potatoes, boiled and mashed   Mix potatoes, tuna, ...
قراءة المزيد

SUPPLEMENTS

 There are literally hundreds of supplements on the market targeted at body builders and meant to increase your body size. They are designed to maximize the body’s natural abilities and help you get the body mass you want. How do you know which supplement is right for you?  Creatine Creatine is the most popular and commonly used sports supplement available today. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. For the majority of the population, including both elite athletes and untrained individuals, creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance.  Creatine is a natural constituent of meat, mainly found in red meat. Creatine is manufactured naturally in the body from the amino acids glycine, arginine, and methionine. This process takes place in the kidneys, liver, and pancreas.  Approximately 40% of the body's creatine stores are free creatine (Cr...
قراءة المزيد

SWEET DREAMS

  Rest is one of the most overlooked parts of an exercise regimen, but the reality is it is actually a quite important principle. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal.   Muscle adaptation and growth often occurs at night. During the suspended state of animation you are in, your body is doing exactly what you have been asking it to do during your workouts – build muscle.   Lack of sleep can have an intoxicating effect on your body. According to the Journal of Applied Sports Science , being awake for 24 hours has the same physical effect as a blood alcohol content of 0.096, which is above the legal driving limit in most states.   Working out in this state has its obvious downside. For starters, your lack of muscular coordination places you at a much higher risk for injury. Just as you'd never head to the gym after drinking a few beers at your local tavern, you should never work out...
قراءة المزيد