www.1001TopWords.com |
What Is Strength Training?
Traditional strength training consists of performing one to three (or more) sets of exercises on a specific, isolated muscle group. One rep, or repetition, equals one complete movement of the exercise from start to finish. For example, for a bicep curl you might begin with your arm extended down by your side holding the weight, say a dumbbell, curl the weight upward to your shoulder by bending your elbow, and then lower the weight back to the starting position. That's one rep. Do that 8-12 times and you've completed one set of bicep curls. Rest for 30 to 60 seconds to allow your muscle to recuperate and you're ready for the next set. Successive sets should be progressive, meaning that each one should be performed using "progressive" or increased resistance. In the case of the aforementioned bicep curl, you might do the first set using a 10-lb weight, rest for 30 seconds, then increase the resistance to 12 lbs for the second set, rest for 30 seconds, then finish up with a third set, again increasing the resistance by using a 15-lb weight.Congratulations! You've just worked out your biceps in the same way bodybuilders train their biceps in the gym. Smart Tip: Choose a starting resistance for the first set that's challenging. Not so difficult that you can't complete a whole set, nor so easy that you're just going through the motions. Each set should push the muscle to near muscle fatigue. The harder you work, the faster and more dynamic the results. Now, if you were to do just those three sets of biceps curls two times a week, in only a few weeks time you'd start to feel your biceps muscles getting firmer, tighter, and stronger. You'd also begin to see changes in the shape of the muscles as well, to a more dynamic, contoured, athletic look. That's new muscle growing on your body right before your eyes.Muscles burn calories 24 hours a day... even while you sleep!Every pound of new muscle requires your body to burn about 50 calories more per day just to keep that muscle alive and functioning, even while you're sleeping. So, as you continue to build more muscle, your metabolism continues to increase, which allows you to shed unwanted pounds and inches while at the same time shaping and building more muscle...which increases metabolism even more, which allows you to shed more pounds and inches, which?well, I think you get the picture. Training all the other muscle groups in your body-chest, abs, shoulders, back, triceps, thighs, buns, calves, and hamstrings- involves the same basic principles. One to three progressive sets of 8-12 reps for each muscle group twice a week. If you're a beginner, however, it's highly recommended that you start with only one set for each muscle group during the first two weeks, then add a second set during weeks three and four, and, if you feel up to it, do three sets thereafter. Gradually increasing the work load on your body will help prevent undue soreness and make your workouts much more enjoyable. Smart Tip: Never work the same muscle group on successive days. Always allow a minimum of 48 hours rest, but no more than 96 hours, between sessions that work the same muscle group. For example, if you work your legs on Monday, you wouldn't want to work legs again until Wednesday or Thursday in the same week. Strength training involves working your muscles beyond their normal limits by lifting progressively heavier weights. This overloading of the muscles causes micro-tears in the muscle tissue. Resting 48-96 hours between sessions allows your body the time it needs to effectively repair the micro-tears and make the muscle stronger. Remember, it's just as vital not to over train a muscle as it is to train it in the first place. Supersets One way to get more out of each set is to combine two or more different exercises for the same muscle into one continuous set, or Superset. For example, try doing a set of bicep curls, then without resting do a set of concentration curls followed by a set of cable curls. Now, you can rest! This superset replaces one regular set. The next set would consist of the same three exercises with increased resistance. Working the muscle from three different angles at three different stress levels without letting it rest is a good way to get more results fast. Smart Tip: This is an advanced workout feature. Beginners should start more slowly, doing one regular set for each muscle group during the first few weeks and build up gradually to three regular sets and later to three supersets. Powersets Powersets are giant Supersets that encompass all the muscles worked on in one day's session one after the other without resting, in a circuit training fashion. After resting a couple of minutes, increase resistance and perform the second and third round of Powersets. Supersets and Powersets can pump up your intensity level while shaving precious time off your workouts. Split Training Working out your entire body in one session can take a significant amount of time and energy, especially if you're doing lots of sets at a high intensity level. One way to cut your workout down to size is to split train. Split Training is a method whereby you split up your total body workout over two or more sessions, choosing to work only a few muscle groups each day. For example, you could train your upper body on Monday and work your lower body on Tuesday, a two-day split routine that works your entire body every two days. Or you could do the push/pull split where you "push" (train chest, shoulders, and triceps) on Monday and "pull" (train legs, back, and biceps) on Tuesday. Again, it's a two-day split, and even though it's not strictly all push/pull (some of the leg muscles are really "push" muscles) it serves to shorten each day's workout, making it easier to keep up your intensity and find the time to exercise regularly. Once you get to the point of doing three sets of two or three exercises for each muscle group, you'll most likely choose to split train. http://www.affordablehomegym.com/
|
RELATED ARTICLES
Glucosamine Review and Potential Benefits Something interesting happened as my triceps workouts continued in their intensity. After doing some triceps elbow extensions and numerous other elbow extension exercises, I began to feel effects of what is known as elbow tendonitis. The symptoms generally included a pain with any movement of my elbows. So much so, that even resting my arms on a chair began to have an associated soreness to the touch. Similar to my bicep tendonitis experience, the pain experienced was not normal. A bodybuilder who is tune with their muscles can tell the difference between an intense workout and an intensely painful workout. The Facts About Anabolic Steroids Anyone involved in the world of bodybuilding, and competitive sport generally, will understand the pressures that go with striving to achieve optimal performance. Sometimes athletes feel they cannot reach their peak without artificially enhancing their powers of recovery from intensive training. One way to speed up this process is through the use of anabolic steroids. In this article we'll examine what anabolic steroids actually do. In a second article we'll focus on the dangers associated with steroid use. Re-ignite Your Chest Training Progress Effective Chest Training, Like Everything Else, Begins With The Proper Mindset The Superset Advantage Supersets give you the most bang for the buck. They give you more muscle in less time, and don't bore you from how long it takes to actually do the exercises. Exercise The Right Way - The Biceps Curl Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes. Gain Weight Fast With These Ten Powerful Tips! Part -2 By the time you finish reading this you will have the basics down to eating to gain weight fast! Weight Gain Myths The vast majority of myths about weight gain are mostly passed down from "gym talk" and so-called experts who know nothing about the body's workings. Lifting for the Love of It! Over the last couple of years I have taken a number of layoffs, for a variety of different reasons. Many times I wonder why I lift at all. The prevailing belief is that lifting must be one's top priority if one is to be the best at it. That may be true and that is one of the biggest problems I have had. Lifting is not my top priority, it is more like fourth after God, family, and work. Actually work is only ahead of lifting because I need it to support my family, otherwise it would be further down the list. So given the fact that lifting is not everything to me, why do I do it? Scientific Principles For Effective Muscle Gain It's an unfortunate reality that throughout the years there has been a growth of strength training techniques that have no scientific proof to back them up. Have a look at the facts presented in this outline of muscle gain principles and make up your own mind. Bodybuilding: Effective Ways To Handling Criticism It's important to set the way we'll respond to different critics throughout the journey of achieving our personal and bodybuilding goals. As are other areas of life, Bodybuilding is a sport of opinion. When we step on that stage, or conduct our daily business, whether with associates or judges, it's our relationships with these people, and their opinions and impressions that will determine our personal and bodybuilding successes and victories. Dumbbell Workouts - A Smart Way To Exercise Dumbbell workouts have been around for many years, especially as part of weight training equipment and programs. Fad workouts and equipment have come and gone, but dumbbell workouts have remained an easy, inexpensive way to get in shape and strengthen muscles. Their reliability and effectiveness are just some of the reasons for the longevity of their popularity. Add in the fact that they take up little space and cost far less than many other types of equipment, and it becomes clear that they are a perfect choice for many fitness fans, especially as part of a home gym. There are many different dumbbell workouts that can be done at home. Exercise The Right Way - The Seated Calf Raise Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes. 5 Diet Fitness Tips You Can Use Today Are you ready to live a more powerful life by taking control of yourweight and physical condition? If so, here are five ideas that canstart you on the path to a healthier, slimmer body today. Before and After Photos in Fitness Magazines Some supplement companies will go to any lengths to prove their products' effectiveness. But sometimes the evidence isn't quite what it's cracked up to be. Before and after photos are the most compelling means by which to convince a person of steroid-like gains. Is Your Muscle Building Potential Limited By Your Genes? It is clear that certain traits are handed down to us by our parents and unfortunately our ablility to grow muscles beyond certain limits is no exception. That doesn't mean to say hard work and carefully planned training won't have a positive effect on your physique - it just means that some people will inherit a greater abundance of the favored physical characteristics than others. Not everyone possesses the physical traits to become a champion, but you can work wonders with the raw material you do possess. Six Minute Abs Six minutes out of your day. All you need is a level floor. The Skinny on Muscle Imbalances - Restoring Order As A Means Of Eliminating Back Pain There are many causes of back pain. Injury, illness, herniated disks and poor posture are just a few. Planting And Nurturing Your Contacts And Resources The success level of your bodybuilding endeavors is highly determined by the contacts and resources that you posses and have access to, as well as these that you can offer to the world of bodybuilding. How Do I Gain Weight? Personal Training: 6 Secrets of Award Winning Customer Service Would you believe that your ability to provide quality customer service to your clients is at least as important as your ability to get them results from their training program? Did you even know that customer service was going to be part of your business model? After all, what does personal training have to with customer service? |
© Athifea Distribution LLC - 2013 |