A consistent workout regimen and a solid nutrition program are essential for bodybuilding and weight lifting success, but many beginning athletes fail to understand the basic rules of strength training and end up sabotaging their efforts. Muscle training is a science, and based on some simple physiological principles; training at the wrong times, eating the wrong foods before or after the workout, or simply not getting enough rest can result in poor muscle gains and poor performance. Make sure you understand the following basic rules of strength training so you can set yourself up for bodybuilding success - regardless of your fitness level:
Exercise routine structure - Your exercise routine should be structured in such a way as to take advantage of our physiology. Our body needs to warm up to prepare for any intense physical activity. Warm up by targeting your core muscles. This increases blood circulation and prevents injury. Start exercising by targeting your core or major muscle groups first. James Stoppani, author of "Encyclopedia of Muscle & Strength" suggests opening your routine with bench press, deadlift and squats. You then follow it up with exercises that isolate your other muscles.
Monitoring resistance - how far you push yourself during each session will be dependent on your overall fitness level, your nutrition program, and what you are trying to achieve. The bulk of your training program will need to be focused on a 'load time' of 85 and 95 percent of your maximal strength. However, you won't know your maximum strength until you test yourself; take the time to figure out what your maximum strength is, and then do calculations to set benchmarks and targets during each session. This is the only way you can monitor your resistance consistently and effectively; as you start to reach the point of failure more regularly, slowly increase your resistance so you are pushing yourself hard enough to optimize your routine.
Repetitions and number of sets - The number of sets you do per session indicates two things. First, it is a good estimate of how fit you are. Second, it also indicates if you are training beyond, under or at optimal capacity. The number of repetitions will be based on what you are trying to develop. Strength is best developed with low repetitions compensated by an increase in resistance. Endurance, on the other hand, is developed by doing numerous repetitions combined with low resistance. Decide whether you want to develop strength or your endurance and alter the way you exercise accordingly.
Diet and nutrition - Your diet can either support or harm your training. Eating a correct mixture of proteins and carbohydrates before training will give you the fuel you need to perform at your peak. Taking in lean proteins after a solid workout helps build and repair muscles. It is best to seek the advice of a sports nutritionist so that a diet can be made to suit your needs. If you do not have the resources for this, just read up on eating and nutrition for performance. There are a lot of books, magazines and even online articles that dwell on this subject. - 26230
Exercise routine structure - Your exercise routine should be structured in such a way as to take advantage of our physiology. Our body needs to warm up to prepare for any intense physical activity. Warm up by targeting your core muscles. This increases blood circulation and prevents injury. Start exercising by targeting your core or major muscle groups first. James Stoppani, author of "Encyclopedia of Muscle & Strength" suggests opening your routine with bench press, deadlift and squats. You then follow it up with exercises that isolate your other muscles.
Monitoring resistance - how far you push yourself during each session will be dependent on your overall fitness level, your nutrition program, and what you are trying to achieve. The bulk of your training program will need to be focused on a 'load time' of 85 and 95 percent of your maximal strength. However, you won't know your maximum strength until you test yourself; take the time to figure out what your maximum strength is, and then do calculations to set benchmarks and targets during each session. This is the only way you can monitor your resistance consistently and effectively; as you start to reach the point of failure more regularly, slowly increase your resistance so you are pushing yourself hard enough to optimize your routine.
Repetitions and number of sets - The number of sets you do per session indicates two things. First, it is a good estimate of how fit you are. Second, it also indicates if you are training beyond, under or at optimal capacity. The number of repetitions will be based on what you are trying to develop. Strength is best developed with low repetitions compensated by an increase in resistance. Endurance, on the other hand, is developed by doing numerous repetitions combined with low resistance. Decide whether you want to develop strength or your endurance and alter the way you exercise accordingly.
Diet and nutrition - Your diet can either support or harm your training. Eating a correct mixture of proteins and carbohydrates before training will give you the fuel you need to perform at your peak. Taking in lean proteins after a solid workout helps build and repair muscles. It is best to seek the advice of a sports nutritionist so that a diet can be made to suit your needs. If you do not have the resources for this, just read up on eating and nutrition for performance. There are a lot of books, magazines and even online articles that dwell on this subject. - 26230
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