Tag Archives: strength training

6 Reasons Why Every Bodybuilder Needs Resistance Training

Resistance training is a term used to describe any exercise involving the contraction of muscles against a load or resistance. It has grown popular lately, going mainstream after the American College of Sports Medicine recommended it for all Americans in the late 1990’s.

Resistance Training

Resistance training increases muscle tone, strength and mass. By forcing muscles to work against an external resistance, you are making them stronger and tougher. The resistance can be provided by weights like dumbbells, bricks, water bottles or even your own body weight.

Types of Resistance Training

There are several different variations of resistance training (also called ‘strength training’).

* Olympic lifting is when large (often massive) weights are lifted overhead by participants.
* Power lifting involves competitive performances of squats, dead lifts and bench presses
* Weight lifting is when regular bodybuilders lift weights, often repetitively, to build muscle mass and endurance.

How Resistance Training Affects Your Muscles

Whenever you lift heavy weights, there is cellular damage to your muscles. The damage is not visible externally, but muscle fibers get injured. Your body, in turn, works quickly to repair the damage. The newer muscle fibers used to replace the old, weak, worn-out ones are generally larger and stronger, so that they are able to cope with the heavier loads they are now required to lift.

This process of rebuilding muscle cells is aided by anabolic steroids, which explains the use of these drugs in bodybuilding. Following a resistance training workout, various hormones like testosterone, insulin-like growth factor and essential amino acids are concentrated inside muscle tissue, helping it repair and regrow.

The logic behind giving adequate intervals of rest between workouts is to permit this repair to take place and for muscle to heal and grow so that it grows bigger and stronger.

Why Is Resistance Training Important?

There are several benefits to resistance training and research is ongoing into evaluating the impact of strength training exercises on the body over the longer term. Logically, dating back from cavemen roamed the earth in search of prey, physical activity and strength gave humans a survival advantage. Muscle building workouts happened naturally in the course of the daily work of creating shelters, hunting for food and later, tilling the land.

Modern living involves relatively much less physical activity. Automation in various spheres has brought down domestic opportunities for natural strength training. This has an adverse impact on overall health, with physical inactivity being listed as the second most important preventable cause of death in the U.S.

* Resistance training improves muscle strength and tone. In every ten years after the age of 30, we lose 2 kilograms of muscle mass. To recover it, we need strength training.

* As age advances, the number of Type 2 muscle fibers (which are responsible for muscle strength) decreases. This can be slowed down through regular strength training.

* Bone weakening due to mineral loss (or osteoporosis) can also be reversed or arrested through regular resistance training. This is particularly important for post-menopausal women.

* There is a modest impact of resistance training on lowering high blood pressure which might be of value to some people in preventing or reducing risk of heart disease.

* In elderly individuals, strength training brings down the risk of accidental falls and consequent serious injuries. Strength training can be started at any age, even into the eighties.

* By boosting metabolic rate and burning off fat, resistance training can help maintain weight and prevent obesity.

How Much Resistance Training Is Good?

Start slow and grow steadily. Progressive resistance training is the most effective way to develop muscle strength and tone without risking injury. While the general principles of strength training are similar, every person needs a personalized workout routine for highest benefit.

All major muscle groups must be exercised. Workouts should provide resistance training to your back, chest, shoulders, arms, abs and legs. To start out, choose 8 to 10 exercises and perform 8 to 12 reps of each, twice every week. Gradually increase both the frequency and number of reps as your muscles grow stronger. Older people should begin with lesser weights and more reps (10 to 15 is ideal).

The concept behind progressively increasing loads in resistance training is to let your muscles grow accustomed to exercise at a particular weight before increasing it to stimulate further growth. If you can perform 12 to 15 reps of an exercise comfortably at a particular weight, then you can increase it to the next level while starting at lower repetitions.

Free Weights Or Exercise Machines?

If you have access to both, a combination is best.

Free weights like dumbbells and barbells allow a wide range of exercises for different muscle groups, and a range of variation to fit your unique range of movements. They also help improve co-ordination and recruit muscles from multiple groups for training. The drawbacks of free weights are injuries from dropping weights, the need for enough space to store weights and workout, and the higher cost of buying exercise equipment.

Strength training machines are quick and easy to set up and use, safe, and do not need much co-ordination. They however take up plenty of floor space and are more expensive than free weights. Your workout will also be longer as each exercise is specific to a muscle group.

Resistance training provides many different benefits to people of all ages and can help improve tone, strength and muscle bulk. That’s why it is now widely recommended as a powerful health promoting routine, as well as being used by serious bodybuilders looking to add more bulk. A comprehensive muscle gaining program that is based on resistance training principles is “Muscle Gaining Secrets 2.0” – take a look here.

CONTINUE READING

Strength Training – What Is It & Why Should You Care?

Strength Training

Bodybuilding boils down to just two things – eating clean and lifting weights. Strength training deals with the second component.

Why Does Strength Training Matter?

It’s good to be strong. You can carry more things (grocery bags plus your tired and hungry 5 year old), do stuff others can’t (like move that locked motorcycle that’s blocking your driveway!) and look good too.

But strength training also prevents muscle atrophy in later years, keeps you out of nursing homes and increases longevity. It makes you healthier, prevents degenerative disease and has you feeling better. Conditions like arthritis, osteoporosis, fibromyalgia and even heart disease can be postponed or averted through strength training.

Yet ask any bodybuilder the real reason why they’ll go through strength training and they’ll say… “Because it’s fun!” It’s safe and suitable for all ages, and all groups of people. Those who hesitate to begin strength training often pick from one of these excuses:

* I’m too old for it
* I focus on other exercise like running or sports
* I don’t like the idea of bulking up
* I’m so fat, I must first lose weight

Understanding Strength Training

Before you begin lifting weights, you must know what happens in your muscles when you begin working out. Every muscle is made up of tiny units called muscle fibers or cells. Our body have over 600 different muscles that help you move and get around, and they are made up of 2 unique types of muscle fibers.

Fast twitch fibers contract rapidly and get tired quickly. They are used during intense activity such as running a sprint.

Slow twitch muscle fibers are used to slow and sustained contractions and are useful in performing aerobic exercises. They grow tired only very slowly.

Whenever you exercise, and especially when you undergo strength training, your muscles will increase in size and strength – a process called hypertrophy. This bulking up can happen because individual muscle fibers accumulate more fluid (called sarcoplasm) within them, or might be the result of myofibril increase where actual contracting elements of the muscle increase in quantity and size.

Strength training builds up myofibrils and causes the second type of hypertrophy which leads to stronger and bulkier muscles. Your bodybuilding workouts are designed to do 2 things:

1. Break down muscle tissue that’s weaker, so your body can replace it with stronger muscle fibers.
2. Increase the stores of glycogen inside muscle fibers that will meet the increased demands of new myofibrils.

How Does This Matter For Strength Training?

There’s more to strength training than just lifting weights. To ensure the right kind of muscle growth and hypertrophy, you must train to match your goals. The workouts you follow will be different if you’re planning to gain strength, build bulk or increase endurance.

For example, to develop muscle strength, your workout will involve lifting heavier weights while keeping the rep count lower. On the other hand, if you want greater muscle bulk, you’ll keep the weights lighter while performing more reps per session.

Strength Training Includes Recovery

Muscles aren’t built in the gym. They’re built in the kitchen!

This trite saying is rooted in truth. Your workouts in the gym are actually tearing down weaker muscle fibers which will then be replaced with newer, stronger ones. This takes time, during which you should rest those muscle groups and eat enough calories and protein to rebuild your muscles.

In general, a 48 hour recovery period between workout sessions is ideal. Exercise routines usually affect muscle groups, which means a shoulder exercise will also affect your upper arm and back muscles. Exercising 3 to 4 times in a week is adequate for building strength.

The soreness you feel in muscles when you first exercise them (or workout after a long interval) is due to the normal process of muscle repair that takes place when you rest between workout sessions. Once your muscles become attuned to the stress of exercise, you’ll feel less pain than before.

Sore muscles do not mean you should stop exercise altogether. In fact, when you continue with strength training, the added muscle blood flow actually helps myofibrils heal faster and relieves soreness. The key, then, is to continue doing exercises but at lesser loads or intensity. So instead of lifting weights, you might exercise the same muscle aerobically or do yoga and stretches.

How To Get Started With Strength Training?

Whichever program or routine you begin, be sure that it is simple to follow, can be performed with the exercise equipment you have available, and works out all parts of your body. Compound full-body exercises that train every major muscle group are good while starting out. Later on, you can choose specific routines to strengthen and build up specific muscle groups.

Strength training has many benefits. Take the first step and begin a program like Muscle Gaining Secrets 2.0. Stick with it despite some initial discomfort and reluctance. Soon you’ll find it an interesting part of your daily routine that you won’t want to give up for anything!

CONTINUE READING