Bodybuilding is currently practiced by millions of people. However, not all of them achieve their goals. Since, before you start training, you need to carefully think over the training program.
Progressive training
The foundation of bodybuilding is the principle of progressive strength stress. Each time the muscle needs to be challenged with challenging training tasks. Thus, as it adapts to new training requirements, its size will increase. This is due to the fact that muscle strength is always directly proportional to its diameter. As it gets stronger, its volume also increases. In order to increase the training load, it is necessary to increase the weight of the sports equipment. This technique was used by the ancient Greeks. However, this method can only be used at the initial stage of bodybuilding training. Because the weight with which a bodybuilder works can simply become traumatic over time. This technique is then replaced by other training schemes.
Workouts for men and women
There is no particular gender difference in training. Both men and women use the same pumping techniques. However, it must be borne in mind that the muscle mass of the male body is twenty percent more than that of the female. Therefore, for the representatives of the beautiful half of humanity, the result will be more time consuming. In the lower extremities, the number of muscle cells is approximately the same. The level of hormones that determine muscle growth in men is a hundred times higher. Therefore, in pumping, the woman will lag a little.
Correct start
In bodybuilding, the main thing is repetition, one-time exercise from start to finish. During exercise, the muscle goes through 3 consecutive phases: initial relaxation, full contraction and final relaxation. Bodybuilders say that doing the exercise five to six times repetitively begins to increase strength. If the number of repetitions is increased to seven times, then the muscle mass will also increase. The greatest effect is achieved by repeating the exercises eight to twelve times. The muscle begins to grow under the influence of stress. It grows best when exposed to a weight of sixty to seventy-five percent of the maximum one-time exercise achievement. With such a weight, it turns out that the number of repetitions should be at least eight and no more than twelve times. Therefore, in order not to risk with large loads, bodybuilding methodologists recommend taking not weight, but the number of repetitions as a starting point.
