In the initial workouts the bodybuilder is advised to gauge his ability by gradually adding to the resistance used and experimenting to see what the optimal capacity will be. One should begin with pretty light weights in order to get fully warmed up and then gradually increase the load as the body continues to get more familiar with the requirements. Each weight addition should be used to complete a set of motions. If you gradually add the weight and find out that you are able to accomplish a dozen reps per set while still maintaining good form you should add some extra load etc. This form of training is referred to as pyramid training. It has been recommended as one of the safest and best ways of training.
The basis of pyramid training is to constantly add to the load until you are unable to do more than 8-12 reps. This should be your cue that you have at last found a weight that can take your muscles to overload/fatigue. This will serve to stir your muscles into growth more effectively. Train at this weight until you develop additional strength to take you past the dozen rep mark. Once you get past this mark it will be another cue for you to add at least 10% of the last weight that you used. Start again on this new weight as in the pattern just described. You will be making gradual progress in so doing.
Progressive training through pyramid training typifies the basis of the overload principle of bodybuilding. This principle is such that you are required to take the muscles into fatigue by using heavy (but sufficient) weights. Every time the muscles experience this sort of fatigue they body will respond accordingly by increasing the amount of proteins required for muscle development.
Your muscles will become bigger in response to the loads that you impose on them. This should never be static; it should be progressive. The moment you stop adding to the load/resistance the muscles will also become accustomed to the inherent weights and they will find no reason to grow beyond their current sizes. Bodybuilding has some fundamental differences when you compare it against weightlifting.
One of the core differences is in the way weights are lifted or hoisted. In weightlifting you are allowed to use body momentum and motion but in bodybuilding the most important aspect is to use single muscle groups to do all the motions that are required.
The basic definition of a bodybuilding set is the certain number of reps that you are supposed to do as a unit for a given type of body exercise. The bodybuilder often does one or two light warm up sets before proceeding to do between one and three heavy duty sets. As such one does typically between one and four sets for a particular workout. The rep (which is the shortened word for repetition) refers to the single complete motion needed for any type of workout.
In the initial workouts the bodybuilder is advised to gauge his ability by gradually adding to the resistance used and experimenting to see what the optimal capacity will be. One should begin with pretty light weights in order to get fully warmed up and then gradually increase the load as the body continues to get more familiar with the requirements. Each weight addition should be used to complete a set of motions. If you gradually add the weight and find out that you are able to accomplish a dozen reps per set while still maintaining good form you should add some extra load etc. This form of training is referred to as pyramid training. It has been recommended as one of the safest and best ways of training.
The basis of pyramid training is to constantly add to the load until you are unable to do more than 8-12 reps. This should be your cue that you have at last found a weight that can take your muscles to overload/fatigue. This will serve to stir your muscles into growth more effectively. Train at this weight until you develop additional strength to take you past the dozen rep mark. Once you get past this mark it will be another cue for you to add at least 10% of the last weight that you used. Start again on this new weight as in the pattern just described. You will be making gradual progress in so doing.
Progressive training through pyramid training typifies the basis of the overload principle of bodybuilding. This principle is such that you are required to take the muscles into fatigue by using heavy (but sufficient) weights. Every time the muscles experience this sort of fatigue they body will respond accordingly by increasing the amount of proteins required for muscle development.
Your muscles will become bigger in response to the loads that you impose on them. This should never be static; it should be progressive. The moment you stop adding to the load/resistance the muscles will also become accustomed to the inherent weights and they will find no reason to grow beyond their current sizes. Bodybuilding has some fundamental differences when you compare it against weightlifting.
One of the core differences is in the way weights are lifted or hoisted. In weightlifting you are allowed to use body momentum and motion but in bodybuilding the most important aspect is to use single muscle groups to do all the motions that are required.
The basic definition of a bodybuilding set is the certain number of reps that you are supposed to do as a unit for a given type of body exercise. The bodybuilder often does one or two light warm up sets before proceeding to do between one and three heavy duty sets. As such one does typically between one and four sets for a particular workout. The rep (which is the shortened word for repetition) refers to the single complete motion needed for any type of workout.
Pregnancy comes with the realization that the conventional format of life needs to be altered in order to present the growing fetus with the optimal environment in which to develop healthily. It may means altering the way in which one feeds and the food choices, putting a temporal stop to or decreasing the normal intake of alcohol, and probably reducing the workload. At such times it is also important to consider about the fitness regimen that you will adopt during the period of your pregnancy. As such there is a need to clarify how weightlifting can be done during pregnancy.
Thankfully, the onset of pregnancy does not mean that you cannot continue with weight training in fact it is advisable that you continue with the program though not to the same intensity as in conventional circumstances. However you should not embark on this if you have never done it before.
The best option for you would be to stick to other light training methods like walking or using the stationary bike. The pregnancy period should not be a time to let down the guard on fitness; you should always try to keep fit as much as possible though it is evident that the fitness will not be optimal. There are certain tips that can guide you to fitness in the pregnancy period:
* It is prudent that a mother-to-be shares the fitness concerns with the doctor so that further and more informed advice can be availed. In most cases, mothers who have never had complications at birth will get the clear to do light lifting but mothers who have a complication history will be most likely advised against the same.
* During pregnancy the female body produces hormones that soften the ligaments. As such the joints are weakened so to speak. It means that one has to be careful with the weights since chances of injury are really heightened. The amount of weight used should be kept constant and if there is a need to increase the number of reps then a lighter load can be chosen.
* As the size of the belly increases the centre of gravity is moved. This transfer means that the prospective mother is prone to back injury and this may be aggravated if weight training is poorly done. Caution is of the essence here.
* In the pregnant state the mother-to-be should not attempt to exercise with weights while lying on her back. This tends to reduce the flow of blood to the uterus. The baby is also capable of causing discomfort to the mother as it presses sown on the mother’s internal organs.
* It is necessary that the pregnant lady keep fully hydrated not only for her sake but for that of the developing baby. Drink as much water and fluids as you can during and after the exercises.
* Refrain from using too heavy a weight such that you are forced to exhale strongly during its release. This sort of exhalation can cause airflow constriction to the baby. When using free weights do so with care so as not to accidentally drop them especially on the abdomen.
* Learn to listen to your body responses and signals. If you feel that you are too fatigued then you would rather halt the exercises and rest effectively.
Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either http://www.BodybuildingToday.com or http://www.SteroidsToday.com
personal trainer chicago: Personal Training Chicago
personal trainer chicago: Chicago Fitness Trainer
Article Source: www.articlesnatch.com
December 28, 2008 Posted by personaltrainerchicago | | | No Comments
This is an example of a WordPress page, you could edit this to put information about yourself or your site so readers know where you are coming from. You can create as many pages like this one or sub-pages as you like and manage all of your content inside of WordPress.
Pregnancy comes with the realization that the conventional format of life needs to be altered in order to present the growing fetus with the optimal environment in which to develop healthily. It may means altering the way in which one feeds and the food choices, putting a temporal stop to or decreasing the normal intake of alcohol, and probably reducing the workload. At such times it is also important to consider about the fitness regimen that you will adopt during the period of your pregnancy. As such there is a need to clarify how weightlifting can be done during pregnancy.
Thankfully, the onset of pregnancy does not mean that you cannot continue with weight training in fact it is advisable that you continue with the program though not to the same intensity as in conventional circumstances. However you should not embark on this if you have never done it before.
The best option for you would be to stick to other light training methods like walking or using the stationary bike. The pregnancy period should not be a time to let down the guard on fitness; you should always try to keep fit as much as possible though it is evident that the fitness will not be optimal. There are certain tips that can guide you to fitness in the pregnancy period:
* It is prudent that a mother-to-be shares the fitness concerns with the doctor so that further and more informed advice can be availed. In most cases, mothers who have never had complications at birth will get the clear to do light lifting but mothers who have a complication history will be most likely advised against the same.
* During pregnancy the female body produces hormones that soften the ligaments. As such the joints are weakened so to speak. It means that one has to be careful with the weights since chances of injury are really heightened. The amount of weight used should be kept constant and if there is a need to increase the number of reps then a lighter load can be chosen.
* As the size of the belly increases the centre of gravity is moved. This transfer means that the prospective mother is prone to back injury and this may be aggravated if weight training is poorly done. Caution is of the essence here.
* In the pregnant state the mother-to-be should not attempt to exercise with weights while lying on her back. This tends to reduce the flow of blood to the uterus. The baby is also capable of causing discomfort to the mother as it presses sown on the mother’s internal organs.
* It is necessary that the pregnant lady keep fully hydrated not only for her sake but for that of the developing baby. Drink as much water and fluids as you can during and after the exercises.
* Refrain from using too heavy a weight such that you are forced to exhale strongly during its release. This sort of exhalation can cause airflow constriction to the baby. When using free weights do so with care so as not to accidentally drop them especially on the abdomen.
* Learn to listen to your body responses and signals. If you feel that you are too fatigued then you would rather halt the exercises and rest effectively.
Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either http://www.BodybuildingToday.com or http://www.SteroidsToday.com
personal trainer chicago: Personal Training Chicago
personal trainer chicago: Chicago Fitness Trainer
Article Source: www.articlesnatch.com
December 28, 2008 Posted by personaltrainerchicago | | | No Comments
This is an example of a WordPress page, you could edit this to put information about yourself or your site so readers know where you are coming from. You can create as many pages like this one or sub-pages as you like and manage all of your content inside of WordPress.