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Bodybuilding
There is no easy way to get the buff body that most guys want and most women
admire without the hard and arduous task of bodybuilding. Whether its pumping
ludicrous amounts of iron at the local gym or doing sets in your room your going
to have to build muscle through bodybuilding to get an all round sculpted body.
In the basic definition bodybuilding is an exercise or set of exercises that
builds muscles through tension. So what does that mean to the normal person.
Well it means hard work and effort, lifting weights to put tension on specific
muscles in the body making them work harder and therefore build more muscle
mass.
There are so many muscles in the human body, but the types that are of concern
in bodybuilding are the skeletal muscles. Skeletal muscle is the type of muscle
that we can see and feel.
When a body builder works out to increase muscle mass, skeletal muscle is what
is being exercised. Skeletal muscles attach to the skeleton and come in sets
of pairs, so that the bone can move in two directions.
In order to build muscle you must train the right way, eat the right food and
realize that rest is just as important as training.
Overall bodybuilding targets various muscle groups including
- Chest, Shoulders and stomach
- Back
- Biceps and Triceps
- Upper Legs
- Calves
There are various body building exercises that can be used for each of theses
specific muscle groups, however a more general bodybuilding guide is explained
below showing the most common techniques to building muscle
Giant Sets:
- Usually consists of a number of different exercises for one particular body
part.
- One set (number of repetitions of the weight) is preformed on one exercise
followed by a set of the next exercise and so on.
- Little to no rest between each exercise
Super Sets:
- Different exercises for two or more body parts one after the other.
- Body part one is exercised, then body part number two, etc.
- Rest between super sets from two - five minutes.
Forced Reps:
- Forced reps are a process that involves working the muscle group to failure.
Forced reps take place with in a given set
- Negligible time is needed between forced reps
- Time between sets utilizing forced reps is longer to allow greater recovery.
Stalled Reps/Sets:
- Involves stopping the movement somewhere in-between the start and finishing
position, before finishing the movement.
- The stall lasts anywhere from 3 - 10 seconds
- Rest between stall sets can be anywhere from 30 seconds to two minutes.
Twenty-ones:
- Refers to the number of reps done in a given set
- A set is broken down into three different sets of 7 (7 + 7 + 7 = 21) done
consecutively, within the same movement
- Each portion of the movement is done immediately after one another
- Average rest between sets
Timed Sets/Reps:
- Timed sets and reps involve doing the movement through a specific fixed
time or count.
- Time between reps is minimal and rest between sets is 2- 3 minutes.
Pyramiding:
- Pyramiding is a general term used to describe a number of different options.
Load pyramiding:
- Progressive sets are done with heavier weight and less reps.
Repetition pyramiding:
- Pyramiding with a set amount of weight
- Gradually increase repetitions by one or two per set.
Intermission pyramiding:
- A progressive decrease in the time between sets of a given weight load.
Load Sets:
- Progressive addition of weight to a given set while the number of repetitions
stays the same or decreases
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