Muscles consist of two types of muscle fibers: "red" and "white." "Red" is called marathon because they have a very high-power endurance. "White" - is, on the contrary, "sprinters." They are able to develop extremely powerful force, but are being rapidly depleted on average, the muscle of "white" fibers than the "red" for 20% -22%.

Clearly, the predominance of "red" fibers makes human physical endurance, but if more "white" fibers, it prefers short-lived coach sports cause body builder thickening of both types of fibers. By the way, their number does not increase, as many think. It remains constant throughout life. Growth of "mass" is due only to an increase of transverse diameter of individual muscle fibers. In itself, it is negligible, but multiplied by the number of fibers in the muscle, an enormous increment of muscle volume.

Clearly, a bodybuilder who has more "tolerant" fibers will continue to gain "mass" is somewhat slower. Indeed, precisely because of its high endurance of muscles will longer resist the stress of training loads. However, not only from all this depends on the rate of growth of muscle "mass." Scientists say that an important factor in anabolism is the structure of muscle cells that comprise the fibers of both types. The cells vary the number of mitochondria, a kind of battery power - who is more of them, someone - less. There can accumulate more or less glycogen. In addition, cells of unusual people have different abilities to assimilate the main cellular component - water (muscle man made of water by 75%).

Training starts with exercises to enhance blood circulation. The first is jogging in place or jumping rope. You can also do pushups on the floor, lifts the torso of the supine position and jumping with legs apart with clapping his hands behind his head. Set aside on this work out no more than 5-10 minutes, because you need to save energy for activities.

That's a good warm-up program.
Jumping feet apart with cotton over the head, 20-30 times.
Alternate toeing spaced legs with fingers-20-30 times in each direction.
Pushups on the floor-10-15 times.
It tilts to the side-20-40.

Remember that the exercises should be one after another without pausing to prepare well for the training.

How to train
Keep in mind that exercise itself does not increase muscle mass. It should be taken into account such factors as diet, duration of sleep and rest, which you currently provide is a common mode of your life, etc. Since the beginning of practicing a day: on Mondays, Wednesdays and Fridays or on Tuesdays, Thursdays and Saturdays. You should exercise regularly for three days a week during the first three months. After that you can increase your training up to 4-5 per week. In general, the consistency in training is the key to success.

How to get the best results from training:

  • Take care of adequate sleep and rest;
  • First Train three times a week every other day;
  • Adjust your scheme so that the exercise every once in one and the same time;
  • Eat good quality and properly cooked food rich in proteins, vitamins, minerals and unrefined carbohydrates;
  • Drink purer water;
  • Continually inspire yourself that you will succeed in establishing the body, which has always sought.
Where to train
Home room provides privacy and the opportunity to train as you want. Most of the active athlete's champions began lessons at home. A good example is Lou Ferrigno, who for three years practicing in the basement of his parent's home in Brooklyn before dared to go to a public gym. And Franco Columbu, a doctor, won the competition for the title of "Mr. Olympia "after training in his garage! You can build your own room the professional level. At first, you'll need collapsible rod and dumbbells, then controlled by the angle weight bench and a couple of racks for squats. Later, this you can add a device to train the legs, the bench for training the abdominals, block devices, etc. This can result in costly, but the equipment for the home of the hall you will pay only once. In contrast, exercising in the paid room, you have to pay money every month or once all year. If you attend a free public hall and for some reason, miss a workout, you will be able to exercise at home.
bodybuilding workouts
WHEN Exercise
Exercise at any time, day or night Boyer Coe, the world champion for several years practicing with 2 to 4 am every day. It was the only time that Bowyer could carve out for classes in its dense academic and business scheme of the day. Most athletes train in the evenings, after school or work, although a significant percentage of practicing either the morning or during the day. Of course, the vast majority of the outstanding athletes trained in the morning. You should choose a time when you could have a regular practice in every training day. I believe that much depends on the condition of the body within days. When your energy levels to their highest levels, that's when you should, and conduct classes. The most important factor for success is the constancy of athleticism.

How to dress
When you are deciding what clothes to exercise, should take into account two factors. First, clothing should be loose enough so that you can perform a full range of motion. Secondly, it should be quite warm in cool weather and relatively easy in the heat, to make you feel comfortable during exercise. The most common clothing the athletes are cowards. Sweat pants, and a jacket should be on you in cold weather. Selection of footwear is also important because it protects the arches of your feet on the distortion when you lift heavy "iron" or God forbid, when you drop a burdening the unprotected toes! Furthermore, recommend that you put on weighty athletics are to protect muscles during strenuous exercise (especially when the squeeze on the head with a heavy rod, doing dead lifts and squats).

INITIAL weights.
Between the approaches, you rest 60-90 seconds. Rapid pace of training will keep your body warmed up during the sessions; you will not be at risk of injury and maintain increased blood flow in the muscles, so you'll get bigger and stronger. Another aspect of the training rate of how quickly you pick up and drop weights. As a rule, performing an exercise, such as with a barbell, you spend 2-3 seconds to lift and four seconds on the lowering of the projectile. Why is it so important to train at such a pace? Performing the exercises slowly and uniformly, you would like a training produces a "rut." Diligently learning to control the movement, you become able to concentrate and load just those muscles that you train. This will help prevent injuries and to develop a large, powerful muscle fiber, which through the nervous system adapt to the intensive work. Once you've learned the proper technique of the exercises, you can try to train at a faster pace. Prior to that, it is not recommended to engage in too quickly to avoid losing control of movements, correct sacrificing style exercise, and do not injure themselves.

HOW again?
The low number of repetitions (1 -5) develops mainly the strength and power; the average number of repetitions (8) ensures the growth of muscle volume, and improves the relief of muscle and local endurance, while a high number of repetitions (over 15) develops mostly muscular endurance, and their relief and to a lesser extent, increase the amount of muscle. If you are a very high number of repetitions (over 20) and exercise in a continuous circular manner, without pausing to rest between sets, we will develop the cardiovascular endurance system. I recommend to train extensively, which means that different versions of sets and reps for improved physical fitness and development. I will continue to negotiate these principles during the course. Workout and relaxing exercises also help avoid painful events, as well as Thermotherapy, cold therapy and stretching after a workout.

To avoid muscle aches and do not get injured, develop the training program with weights gradually. During the initial training runs just one approach to each of the exercises. Continue to implement only one approach to exercise in the first week of training with light weights during the first month and make another approach to each exercise stick to the rules of one approach to each exercise and gradually get up to two loaded practices (in the second month!). Athletes with a good initial physical condition can perform a loaded program from the beginning of the third week. If you feel that you need 4-8 weeks to work on the full program, give yourself time. Do not try to do more approaches until your strength and endurance level does not increase sufficiently to carry a greater load. Be careful when building the weight burdening any exercise in the first three weeks of lessons. Too hasty an increase in the number of approaches or weight burdening to inevitably lead to the development of improper exercise techniques that can lead to injury and unbalanced development. Every time she starts a new program; you should give yourself a week to get used to the new training load. If you follow these guidelines, the muscle pain will be minimal, and you will achieve rapid progress towards a constitution, which aspire to.

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