Posted on November 19, 2007 in Latest News
When a muscle is put under an amount of stress it hasn’t been subjected to previously, it must grow to enable it to lift the same amount of weight again with more ease. This is where muscle mass and density comes in to play.
Bodybuilding takes dedication and above all, a great deal of understanding of how the body works to accomplish your desired goals.
Foods to take
Lose weight first (if you are overweight)
It is wise to go on a weight loss program unless you are unable to pinch any fat on your stomach.
Generally if you do 3 sets of crunches for the maximum number of reps each time, 3 times per week, over the space of 4 months your six pack will be built up to a considerable size and if your body fat is low enough you will absolutely see a six pack there.
Remember that getting a six pack is one of the hardest feats to achieve for most people.
Advantages of strength training
Increase Muscle Mass research shows that a standard strength training program can increase muscle mass by about 4 kg or 10 lbs over a ten-week period.
Only strength training maintains our muscle mass and strength throughout our mid-life years. After the age of 20 up to 1/2 pound of muscle tissue is lost per year in both males and females owing to the normal ageing process.
Increase Bone Mineral Density - The effects of progressive resistance exercise are similar for muscle tissue and bone tissue. The same training stimulus that increases muscle strength also increases bone density and mineral content. A 1993 study demonstrated significant increases in the bone mineral density of the upper femur after four months of strength training.
Lift more and lift heavier with exercises such as pull-ups, chin-ups, dips, bench press, squats. Manipulate your Repetitions for Muscle and Strength Gain.
The human body prefers to stay in the same comfortable-zone without much change and this comfortable zone is called homeostasis. One of the methods to make your body in constant adaptation is to change your repetitions every 3-4 weeks as an example.
The following repetition numbers are meant to be applied as a general guideline based on the individual’s needs or goals:
You should take advantage of all the different schemes because they all have physiological effects and benefits. Both resistances bands and free weights (ex., dumbbells and barbells) add an external resistance/tension in your exercise and your working muscles.
Basic Equipments that your home gym should contain:
1) An adjustable barbell with freeweight plates 2) Adjustable dumbbells 3) A bench with incline adjustments 4) A chin-up bar and 5) A squat rack
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December 18th, 2007 at 1:02 am
using a chin up bar has soo many benefits that you couldnt really think of, its good for height and it stretches you out, its good strength training. Its brillient, bust make sure you have a good hand grip or some gloves that give you good grip. some chin up bars are really thin and hurt so gloves should be worn to avoid injury imo.
December 18th, 2007 at 1:03 am
also its not a good idea to do strength taining on a chinup bar before you go to sleep. but it is a good idea to hang from it to stretch a bit before goin to sleep.
December 18th, 2007 at 1:05 am
oops forgot to mention, you can work out so many areas of your body using a chinup bar in different work out positions. you back, biceps, stomach, chest, shoulder area…….. lol sorry i dno the names of all the muscles.