In 1960, three-time Mr Universe winner Reg Park, who Arnold Schwarzenegger said inspired him to become a bodybuilder, wrote a manual titled "Strength and Bulk Training for Weightlifters and Bodybuilders." The training principles espoused by Park have been improved upon by advances in sports and performance science, and the weightlifter or bodybuilder can increase strength and bulk using scientifically proven training methods with both free weights and resistance machines.
Basic Strength and Muscle Gaining Principles
To increase strength and gain muscle bulk, focus primarily on compound exercises that target your main muscle groups of the chest, back, shoulders, legs and gluteals. Compound exercises involve the use of more than one joint, and simultaneously engage several muscles. For example, the bench press involves movement of your elbow and shoulder joints, engaging the chest, front deltoids and triceps. ExRx.net says strength is correlated to muscle size and you should strive to continually increase your strength to gain muscle bulk. Increase your strength by using heavier weights or doing more repetitions each training session.
Repetitions
Reg Park believed training three times a week, using heavy weights for five reps, and five sets per compound exercise, would maximize strength and muscle gains. According to Muscle & Strength, though heavy weights and low reps increase both size and strength, moderately heavy weights for six to 12 reps increase both muscle pump and protein synthesis. This rep range helps bodybuilders look more muscular and vascular than strength and power athletes.
Full Body Workout
A full body workout places a demand on all your major muscle groups, inducing your body to react to the workload by getting bigger and stronger. Do the barbell bench press for your chest, bent-over-rows or pull-ups for your upper back, dead-lifts, barbell military press for your shoulders, barbell squats for your legs and gluteals, barbell curls for your biceps, close grip bench press for your triceps and calf raises for your calves. Do one warm-up set with a light weight for 12 to 15 repetitions, followed by three sets with a heavy weight for five to 10 reps. Rest a maximum of 90 seconds between sets. Bodybuilder Chad Waterbury who holds an M.S. in physiology, says frequent training sessions in which you hit each muscle three times a week, maximizes strength and muscle gains.
Split Routine
A split routine, in which you hit specific muscles each training session, enables you to do more exercises per muscle group without diluting the intensity of your workout by spending too long in the gym. Hit your chest, shoulders and triceps on your first training day. Do the barbell bench press and flat bench flyes for the chest, dumbbell shoulder press and lateral raises for shoulders and close grip-bench press for your triceps. The next day, hit your legs with barbell squats, leg curls, leg extensions and calf raises, your back with dead-lifts and pullups, and your biceps with barbell or dumbbell curls. Do one warm-up set with a light weight for 12 to 15 reps, followed by three sets with a heavy weight for five to 10 reps. The last two reps of the heavy sets should require considerable effort. Rest a maximum of 90 seconds between sets. Rest on the third day and repeat the routine on the next two days.
Varying Your Routine
Shock your muscles to grow by varying your routine. Do one week of training with light weights and high reps every four weeks. According to Muscle & Strength, high reps of 15 or more deplete your muscles of glycogen. This induces your muscles to increase glycogen stores and protein synthesis, causes muscle cells to stretch, and leads to overall muscle growth.
Rest and Nutrition
Minimize your activities on rest days away from the gym to let your body and muscles recover from your intense workouts. Get at least eight hours of sleep each night. Eat approximately every three or four hours to ensure your muscles have a regular supply of nutrients Eat complex carbohydrates such as oatmeal, whole grain bread, whole grain rice, yams and sweet potatoes. Proteins should include lean cuts of red meat, chicken, turkey, legumes, fish, eggs and dairy products. Fruits and vegetables provide vitamins and minerals to help your body function optimally.
Basic Strength and Muscle Gaining Principles
To increase strength and gain muscle bulk, focus primarily on compound exercises that target your main muscle groups of the chest, back, shoulders, legs and gluteals. Compound exercises involve the use of more than one joint, and simultaneously engage several muscles. For example, the bench press involves movement of your elbow and shoulder joints, engaging the chest, front deltoids and triceps. ExRx.net says strength is correlated to muscle size and you should strive to continually increase your strength to gain muscle bulk. Increase your strength by using heavier weights or doing more repetitions each training session.
Repetitions
Reg Park believed training three times a week, using heavy weights for five reps, and five sets per compound exercise, would maximize strength and muscle gains. According to Muscle & Strength, though heavy weights and low reps increase both size and strength, moderately heavy weights for six to 12 reps increase both muscle pump and protein synthesis. This rep range helps bodybuilders look more muscular and vascular than strength and power athletes.
Full Body Workout
A full body workout places a demand on all your major muscle groups, inducing your body to react to the workload by getting bigger and stronger. Do the barbell bench press for your chest, bent-over-rows or pull-ups for your upper back, dead-lifts, barbell military press for your shoulders, barbell squats for your legs and gluteals, barbell curls for your biceps, close grip bench press for your triceps and calf raises for your calves. Do one warm-up set with a light weight for 12 to 15 repetitions, followed by three sets with a heavy weight for five to 10 reps. Rest a maximum of 90 seconds between sets. Bodybuilder Chad Waterbury who holds an M.S. in physiology, says frequent training sessions in which you hit each muscle three times a week, maximizes strength and muscle gains.
Split Routine
A split routine, in which you hit specific muscles each training session, enables you to do more exercises per muscle group without diluting the intensity of your workout by spending too long in the gym. Hit your chest, shoulders and triceps on your first training day. Do the barbell bench press and flat bench flyes for the chest, dumbbell shoulder press and lateral raises for shoulders and close grip-bench press for your triceps. The next day, hit your legs with barbell squats, leg curls, leg extensions and calf raises, your back with dead-lifts and pullups, and your biceps with barbell or dumbbell curls. Do one warm-up set with a light weight for 12 to 15 reps, followed by three sets with a heavy weight for five to 10 reps. The last two reps of the heavy sets should require considerable effort. Rest a maximum of 90 seconds between sets. Rest on the third day and repeat the routine on the next two days.
Varying Your Routine
Shock your muscles to grow by varying your routine. Do one week of training with light weights and high reps every four weeks. According to Muscle & Strength, high reps of 15 or more deplete your muscles of glycogen. This induces your muscles to increase glycogen stores and protein synthesis, causes muscle cells to stretch, and leads to overall muscle growth.
Rest and Nutrition
Minimize your activities on rest days away from the gym to let your body and muscles recover from your intense workouts. Get at least eight hours of sleep each night. Eat approximately every three or four hours to ensure your muscles have a regular supply of nutrients Eat complex carbohydrates such as oatmeal, whole grain bread, whole grain rice, yams and sweet potatoes. Proteins should include lean cuts of red meat, chicken, turkey, legumes, fish, eggs and dairy products. Fruits and vegetables provide vitamins and minerals to help your body function optimally.
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