8 principles in bodybuilding
You had a hard day at work. Your mind is preoccupied with a thousand things. You are constantly running, phoning, shopping and always as quickly as possible to clear a few hours of free time and exercise. But remember, going to the weight room and doing exercises is not enough to make sure you have a good session. To make your session more productive, you can do certain things before, during and after. In this article, we will talk about these essential data for any good weight training.
Bodybuilding with additional loads is a psychic as well as a physical job. All the experts, whether Arnold Schwarzenegger or the legendary Joe Weider, have repeated it over and over again. When using dumbbells, one must mentally prepare oneself to master the rigor of training. The following tips will help you prepare mentally for your session.
You are your best opponent
Set short and long term goals
The atmosphere of the room
Studies on this topic have largely demonstrated the great difference between fast repetitions and slow repetitions. Movements with dumbbells or bars done quickly, taking a swing or swinging the load at the start apply the necessary resistance at the beginning and end of the exercise. On the other hand, exercises performed in a deliberately slow and controlled manner from beginning to end provide constant resistance throughout the range of motion, which is much more productive because the muscle actually works the full length . For all your exercises, the load must leave the starting position in a deliberately slow way and there must be a short pause at the end of the contraction. It must then be down in a controlled manner. All this must take about 4 seconds for the work to be done solely by the muscle, without the help of any external force.
Intensity is defined by the momentary percentage of muscular effort. The closer this intensity is to 100%, the greater the stimulation of development. If you can for example develop a bar loaded at 80 kg ten times and you fail at the eleventh, then you will have worked at 100% intensity.
If you want to develop your strength and mass as quickly as possible, then your workout requires such intensity. You have to go to the maximum of your possibilities during each series, that is to say until you can make only one more repetition (“failure” or failure). Despite all your efforts, intensity is the only way to force your body to draw on its reserves and effectively stimulate muscle development. Everyone knows that progress requires perseverance and effort.
It is not enough to add sets to increase the intensity in your muscu program . In fact, it is exactly the opposite, because by adding series, you will end up losing energy and getting tired and therefore, you will not be able to execute the movements correctly, you will not have enough strength to obtain results.
This is a most important problem and goes against all progress. The natural tendency is to think that if a little training is good, more will be much better! Training too long and too frequent leaves too little time for the body to recover and recharge. In all sports, daily training exhausts the body’s reserves. In addition, overtraining prevents any form of intensive work, which is, as we have said, the essential condition for muscular development. Do not think that “more” equals “better”. Overtraining is worse than lack of training. The body can not recover and overcompensation phenomena can not occur. So there is little progress, no see … And there is nothing more distressing and more frustrating than having to see all this debauchery of energy, all this investment, in short all this waste of time.
The training book
With regard to training, there are so many factors to consider and so many variables to take into account that it is difficult to remember all the acquired memory. Learning and progress is through trial and error. By experimenting and taking notes, you refine your knowledge and find it easier to reach your goal. If you consider the training as a trip whose destination is the realization of the physical potential, then the training book serves as a road map. By noting your records, your progress, your mistakes, you avoid all the pitfalls that may slow you down. This notebook is used to record your training programs and diets (calories and food), loads used, series, reps and all weight training exercises . By entering your daily diet, you can calculate your future needs, both to gain weight and to lose weight. You can also study the effects of certain diets on your mood, your attitude to training and their influence on your progress. You get enough detail to plan your training successfully.
Nutrition is a data of utmost importance. It is therefore useful to review some essential points. The most important factor for everyone … including bodybuilding competitors, is the balance of the diet. You must follow a diet that provides your body with the essential minimum in relation to your needs for carbohydrates, fats, proteins, vitamins, minerals and water. A balanced intake (for an athlete) consists of 60% of carbohydrates, 25% of proteins and 15% of lipids. It is easy to achieve these proportions by taking three (or more) meals or more each day, which consists of foods from these four groups:
- Red meat, poultry and fish
- Milk and dairy products
- Fruits and vegetables
- Cereals and starchy foods
To complete this diet and for more security, the supplements allow you to avoid any deficiency and to support the support of your development. A well-balanced diet provides all the nutrients you need to stay healthy, build muscle and have the energy to support intensive workouts. By ingesting one of these nutrients in greater amounts, you do not have more energy and you risk compromising your progress. For muscle building, the most important factor is training. You must stimulate muscle growth with a hard workout in the first place, then eat enough to gradually increase your muscle mass by providing the necessary elements for its development. So we’ve put together the ten factors that affect the effectiveness of your training. If you have noticed stagnation, one of these factors may be able to fix it and put you back on the road to success.