Introduction to building muscle
Rear view of a man like him lifting weights strengthens muscles
Building and maintaining muscle mass is an important part of a well-rounded exercise program. Some people, however, tend to avoid this aspect of fitness because they fear that a broad technical knowledge to understand how to build muscle is needed, or because they think they are going to build too much muscle and develop a bulky physique. These fears are unfounded and unnecessary. It's easy to learn how to build muscle through weight lifting, and it is very possible to create a weightlifting program that will substantially strengthen your muscles without gaining excessive size. On the other hand, if your goal is to increase muscle mass and add some volume to your body, it is very possible too. It's just the kind of weight lifting program that you adopt will determine the strength, size and strength of your muscles. You just need to understand the theory behind how and why your muscles grow to be able to develop a training program that will help you achieve your ideal body type. Whatever your ultimate goal is building muscle will help you improve your overall health, increase strength, improve your physical appearance, increase your metabolism, reduce body fat, increase bone density and improve coordination, confidence and athletic ability.
Weightlifting
Weightlifting is a form of exercise that allows you to selectively develop muscle strength,
size and endurance exerting forces against charges based on weight.
Weightlifting is the perfect activity for building muscle,
allowing you to precisely control the amount of weight you lift, specific muscles, angle, speed and range of motion of each lift,
the number of repetitions produce and how much rest you get during and between workouts. Each of these factors,
and many others that affect the way your muscles develop. If you know how you want your muscles to grow,
you can create a weightlifting program that will operate all the factors necessary to achieve the results you want,
whether muscle strength, muscle size, muscle strength, or any combination thereof.
Terminology weightlifting
Before we proceed, certain terms of lifting weights in common use must be understood.
repetition
A repeat (often called a "Representative") is a unique finish throughout the range of motion of a particular exercise.
At the end of an iteration, the weight must be lifted at the same location where the test was started. For example,
if you are doing push-ups (in this case, the weight is the weight of your body),
you start with your arms straight and then lower yourself to the floor and push back up until the arms are straight again.
This is a repeat.
One repetition maximum (1RM)
The maximum amount of weight you can perform a full repetition of a given year.
fixed
A set is a series of repetitions without rest.
For example, push-ups, you may want to perform a set of twenty repetitions. To complete this set,
I would have to do twenty pushups without stopping between each repetition.
other
Rest means exactly what you want it to mean.
This is a time period during which a given muscle group is not active, and therefore is at rest.
Remains generally refers to the amount of time between the series, measured in minutes, or the amount of time between workouts,
measured in days.
intensity
As for intensity weightlifting is a measure of the amount of tension created in the muscle,
and the best way to control it is by the amount of weight you lift.
duration
Duration measures the effort of actual weight lifting and rest.
The number of sets you perform, the number of repetitions you do for fun,
and length of rest periods between sets are all the factors of duration.
frequency
Frequency is a measure of the frequency of your workouts happen.
The frequency is generally measured on a weekly basis. For example, you could fill an entire full body workout three times a week.
theory
Your body has evolved the amazing ability to adapt to the different demands placed upon it. To build muscle, you have to submit to the requirements that are difficult for them to meet and, therefore, will adapt to these demands less painful. Basically, the muscles become stronger if given a good reason for it. If you exercise that are easy for muscles to complete, they are experiencing little or no growth because the need to get stronger is not perceived.
The type of application you need to put on your muscles for growth is called overloading. This is just another way of saying that you need to perform exercises that require more of your muscles are used to. Hypertrophy (muscle growth) then occurs as an adaptive response. Overload is the key concept to keep in mind while training the muscles. A muscle must reach a certain threshold of overload before recognizing that adaptation is necessary. This is a fundamental principle that those who really know how to build muscle understand the concept. If you are simply going through the motions without stressing your muscles beyond the threshold of overload, muscle growth you will experience little or nothing.
Application of Theory
Three variables already defined in the terminology section, can be controlled to achieve muscle overload, and how to apply these variables determine the nature of your muscles are subjected to adaptation. They are intensity, duration and frequency. In essence, it is the variables that must be managed to develop its program of weight lifting for your muscles adapt to the way you want. It is through a control variable intensity, duration and frequency that you can achieve your muscle building goals, if the strength, size or endurance.
Controlled by the amount of weight you lift, intensity has the greatest effect on the type of muscle growth you will experience. If muscle strength is the goal of basic training, then you should lift heavy weights, whereas if muscular endurance is your main goal, which should lift lighter weights. If your main goal is muscle hypertrophy (increased mass / size), then you have to raise a lot of average weight. More detailed instructions on how to develop your weightlifting program under these principles are presented below.
Note: Since the amount of weight that each person can make is different, the following guidelines prescribe the amount of weight you need to lift as a percentage of maximum repetition (repetition maximum defined in the above section "Terminology" of this article, we will shorten the maximum repetition as 1RM from now). Therefore, to determine the appropriate amount of weight to lift each weight lifting exercises (ie, bench press, squats, barbell curls, etc ...), you must first determine your 1RM for each exercise. Visit our 1RM calculator to estimate your 1RM
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