When you first start an exercise program, regardless of whether it’s weight training or cardio, your muscles immediately begin to use energy to allow them to work. For fat burning and optimum health, your bodybuilding workouts should consist of anaerobic and aerobic training. Many weight training programs will tell you to do 12 repetitions of each exercise to gain muscle. The problem with that is, this approach leaves the muscles without enough tension for effective muscle gain.
High-tension, such as heavyweights, provides muscle growth, which in turn allows the muscles to grow much larger than without high-tension, and also leads to a maximum gain in strength. Having longer tension time boosts the muscle size by generating the structures around the muscle fibers, which improves endurance.
The standard prescription of 8 – 12 repetitions provides a balance. But, by only using that program when you exercise, you do not generate the greater tension levels provided by the heavier weights and lesser reps, or the longer tension achieved with lighter weights and more repetitions. Change the number of reps, and adjust the weights to stimulate all types of muscle growth.
There are also those who perform the 3-Set rule, and while there’s nothing wrong with the 3 sets, there is nothing amazing about it either. You see, the number of sets you perform should be based on your goals, and not on some half-century-old rule. The more repetitions you do of an exercise, the fewer sets you should do, and vice versa. By using this technique, you will keep the total number of repetitions performed of an exercise equal.
Doing 3 – 4 exercises per group is also not a good idea. Here’s why: Combined with 12 repetitions of 3 sets, the total number of repetitions amount to 144. If you’re doing these many repetitions for a muscle group, you’re not doing enough. Instead of doing too many different kinds of exercises, try doing 30 to 50 repetitions, so it should be anywhere from 2 sets of 15 repetitions or 5 sets of 10 repetitions.
Some who first start out will make the mistake of thinking the more repetitions you do, or the longer time you spend working on the equipment, the more muscle you build. A principal of bodybuilding says that your workout until the muscle is tired. Each exercise set you do is different. Depending on what your set is like if what you do taxes the muscle, it is possible to fatigue the muscles in the first set. A good rule to follow is to create an intensity in your workout by dropping, or breaking down sets, in which your repetitions out or lower the weight, and continue to do repetitions until you either cannot do another one, or you run out of weight.
Sorting myth from truth about bodybuilding can help you design your workout, so it will be healthier and more productive. Training your mind to follow the truth about bodybuilding is like training your body. You can have discipline on two levels: body and mind.
Benefits of stretching/Importance of stretching
Before beginning any exercise routine, you should do some warm-up exercises. This is usually done by performing stretching exercises, which helps prepare the body for more rigorous activity. Here are some of the advantages of stretching.
1. Gives Your Body More Range of Movement If we are consistently doing the stretching exercises, the length of the muscles and tendons will increase. This helps to expand the range of your movement. Therefore, the limbs and joints will be able to move more freely.
2. Increases Your Ability to Perform Skills When you have a wide range of movement, you will find yourself able to do more things. For example, you can jump high without feeling any pain when you come back down on the floor.
3. Helps to prevent injury by stretching, you can help prevent injury to joints, tendons, and muscles. When the muscles and tendons are well flexed, they are considered to be in good working order. The muscles of the body will be able to take on more exhausting and rigorous movements, with less probability of being injured. It will also promote faster recovery from injuries and you’ll have fewer sore muscles.
4. Helps to reduce muscle tension If you perform regular stretching exercises, it is less likely the muscles will constrict. This will definitely relieve you of any muscle pain or problems.
5. More energy by stretching, you’ll not only be able to move more freely, you will also have more energy. Stretching will also help enhance your mood. Many people find it improves their overall confidence and well-being which makes you ready to tackle more things knowing your body is capable of handling it.