When the objective is to lose weight, people oftentimes erroneously choose workouts involvinga large number of repetitions. The idea is to “define” or “trim” their musculature locally (e.g., by doing the “biceps 21 curl”). There are two basic biological errors in this approach:1. You cannot lose weight locally by doing [...]
Numerous theories exist in this area, some of which are actually contradictory. In this section, we shall look briefly at the most modern and widely accepted of these. Muscle is made up basically of muscle cells or fibers, which contract when they receive an electrochemical stimulus. There are basically two [...]
Having looked at the three basic laws of physical training, let us now consider the foundations of muscle growth (hypertrophy), which may be summarized as follows: Good biomechanics • Appropriate rest• Proper diet• Sufficient hydration• Specific workouts• Appropriate frequency• Sufficient intensity• Exercise order• Progressive overload• Exercise variety We could also [...]
the body is governed by three fundamental laws in fitness and muscle training, namely: The General Adaptation Syndrome (GAS). Overcompensation Law Threshold Law The General Adaptation Syndrome (GAS). This law refers to the body’s non-specific physical response to any event that alters its general equilibrium (illness, hunger, physical training, etc.). [...]
The number of repetitions you can perform will depend on your objectives and level. A beginner may achieve some hypertrophy (muscle growth) at 50% of his or her maximum, but an advanced athlete will not make much progress at this level. Some approximate, basic statistical benchmarks for different objectives are [...]
Rest in between exercises varies depending on nature of the exercise, objective and fitness levels. When you are performing an exercise, take a brief rest period (1 to 3 minutes) after each set. Generally, you should restart the exercise and do your next set when your breathing slows to normal [...]
Proper breathing enhances your exercise where you are able to perform better repetitions before fatigue. Recommended Breathing is however different when dealing with either light or heavy weights. LIGHT WEIGHT TRAINING Keep your breathing natural and avoid forcing it while doing exercises that use little weight effort for your personal [...]
Always consider having the right clothing set when perofrming exercises. Clothing contributes to your personal safety and comfort while working out. The right clothing also favors fellow gym users. Let’s look at what to consider in your gym clothing: LOOSE FITTING CLOTHES Wear loose-fitting, light sports clothes made of breathable [...]