The Strength Trainer?s Guide to Success Essay

The overall process can change from bodybuilder to bodybuilder, but they usually have a bulking season and a cutting season. Bulking seasons are indicated by a surplus of calories in order to build as much muscle as possible. While building muscle seems simple enough, they are actually very precise about their lifts and nutrition as they need to keep symmetry amongst their muscles. The purpose of cutting is to have their body at a point of definition where striations can be seen in all of their muscles. The ability to see separation of muscles comes from having a low enough body fat percentage. While cutting, bodybuilders must ensure they are eating enough calories to preserve muscle mass while burning the necessary amount of body fat. This is when having a strict workout regime with a mix of cardio and weight lifting comes into place. Though all ranges of reps have been proven to stimulate muscle growth the traditional range is between eight and twelve reps per lift. A traditional workout will consist of multi joint compound moves as its primary focus with single joint accessory work afterwards. Compound moves include the bench press, dead lift, and squat while accessory lifts include pectoral flies, back extensions, and leg extensions. The list of compound and accessory lifts is far more vast, but these simple examples. There can be extreme variations is styles of lifting which change in accordance to the lifters experience. Cardio is typically only used during cutting season while trying to reach an appropriate body fat percentage. The typical times for cardio change per person, but will usually be in the morning upon waking up, before weight lifting, or directly

In my time in the health and fitness industry, I have encountered professional fighters, runners, and even bodybuilders who had a minimal grasp of the concept. However, even if you are unfamiliar with strength training as a term, I’m sure you have some idea as to what it entails. As the name suggests, strength training is an exercise regime through which the subject increases the level of power that they are capable of exuding at any one time, basically improving his or her capacity for heavy lifting. There are a number of ways in which this is achieved, but the most common - not to mention the most logical and effective - is the gradual addition of weight to the barbells, dumbbells, and weight machines used by the subject. The starting weight the subject is expected to lift will vary from case to case, as will the frequency with which weight is added. If you go the personal trainer route, you can expect them to decide when your weight is increased, though you should never be afraid to say if you feel you are being asked to lift too much too

As you are probably already well aware, building muscle is not an easy task, and it is certainly not just something that can happen in a matter of days, weeks, or possibly even months for that matter. In order to build muscle and get your body into shape, you will need to completely change your lifestyle and make a considerable amount of changes, not only to your diet, but also to your training and exercise regimes in the process. People looking in from the outside tend to think of bodybuilding as nothing more than a hobby in which bodybuilders head to the gym a couple of times per week, eat plenty of eggs and chicken, chug down protein shakes, and spend the rest of their time relaxing and unwinding. In the real world, however, things are very

Weight lifting is important for several reasons. First and foremost it prepares an athlete’s body to endure the rigors of the physical sports. Typically athletes will experience an enhanced ability to

Each exercise has 2-3 sets and 5-6 reps for maximal power input. Higher weights and lower reps will increase strength because at

Being an athlete I know the struggles of strength and conditioning. Many athletes are pushed in the weight room and during conditioning, however are they being taught the right way? Effective weight training depends on proper technique. Many coaches try to go off of what they know and force their athletes to lift weights. This improper way of lifting often causes injury. The athlete should also lift the proper amount of weights. Athletes today need to know the right way to lift weights. This will allow them to actually gain muscle, power and speed instead of just being sore. There are many factors in weight lifting which include diet, frequency, intensity, and specification. All of these factors play a vital role in developing muscle.

Exercise physiology has previously proven that in order to increase muscular strength and endurance, the frequency, intensity and duration components of a workout must be gradually and independently increased. This has brought up several important questions regarding the effects of strength training in the burgeoning field of prepubescent exercise physiology. The most important and most asked question is can and/or will prepubescent strength training cause developmental-inhibiting musculoskeletal injuries such as epiphyseal plate fractures. These types of fractures can lead to the stunting of limb growth in the affected area(s) and are obviously injuries that can negatively affect the normal development of our youth (Thomas, 1995). The next obvious question was two-fold; what are the benefits, if any, of prepubescent strength-training and do the benefits warrant risking possible physical harm? The last and the least obvious question asked wanted to know what exactly was prepubescent strength-training and what were its safety guidelines?

The weights to be lifted should always be gradual, and one should not attempt to light heavy weights without perfecting on the less heavy

1. Commitment. It takes a good deal of commitment to add muscle. Commit to training 3-4 times per week. This will stimulate and strain the muscles and allow them to grow. After you return home rest the

When I go to the weight room all I hear is I'm stronger than you , Do you even lift bro ? , You weak , I hate hearing that. Honestly It doesn't matter how much you lift because you're lifting because you wanna see yourself with muscle once you step into the weight room you shouldn't care what others say they are not control your life you're doing what you want to do. How will I achieve my goal well I'm going to keep doing what i'm doing right now I take time of my life to go to the weight room 6 times a week for at least a hour and a half. I lift 30lbs on each arm, I bench 115lbs , I do arms 3 times a week. If i keep doing what i'm doing i believe in myself that I could bench press more then my body weight. I watch you tube videos to know what i'm doing and if i'm doing it right , I learn new thing mostly everyday thing i didn't even know

My workouts will follow these numbers of repetitions and sets that are three sets of ten or twelve depending on how I feel that today. As for how much weight I will use is depended on how much I can lift for each exercise and I will put on an extra five pounds of weight after completing each set if necessary. My rest period for between sets will be from one to two minutes before I start the next one. I will also include some circuit training when I feel like I need a change in pace for my workouts. These circuit training would include fast past motions with five to six different exercise back to back of each other without resting in till the set is complete. For this kind of lifting I would do three sets

The types of results you want are directly affected by the amount of sets and repetitions you do. B. Resting in between sets is also important. C. How you perform each exercise plays a part in muscle growth. D. Lastly, the amount of weight used in the gym can make or break the growth.

It has been said it is not where you start but where you finish. In the sport of weight training there is no finish. Individuals are constantly striving to get bigger, stronger and faster. All bodybuilders have made an effort to put on muscle mass. However, even individuals who get paid to build muscle as a profession, had to have been small at one point. The question is what causes muscle hypertrophy? The answer… is progressive overload of the muscle. Muscle hypertrophy is caused by enhancement of the muscle fibers and muscle cells; which in laymens’s terms, means tearing a muscle fiber so that it may grow back bigger and stronger. There are three significant factors that play a substantial role in muscle building. Training, nutrition, and recovery are the key disciplines that allow weight lifters to reach their desired physique and turn the image in their mind, to the reflection in the mirror.

Weightlifting has been around for generations becoming more and more popular, and the knowledge behind it is improving every day. It originated hundreds of thousands of years ago, when the strength of someone was determined by how heavy of a rock they could lift.. Though, the weight lifting we know today started in Germany in the 1800’s and has now become a popular form of sport all around the world (Archibald). Weightlifting is important because it helps improve personal health and fitness, and increases the strength and size of the skeletal muscles in the body. Weight lifting uses the force of gravity with weighted dumbbells, bars and machines to “work” the body in different ways, forcing it to grow bigger and stronger to be better equipped for the next training session. When training, the muscles being worked are contracting as you move the weight. For example if performing a bicep curl, as you move the weight up using your bicep, the bicep muscle is concentrically contracting, squeezing and shortening on your arm. As you control the weight while it travels back down from the force of gravity, the muscle then contracts

A strong belief in most gyms is that you have to lift heavy weights to build muscle. However, according to a study by Nicholas Burd, “lifting heavy weights may not be the most effective way to build muscle. Muscle growth, sometimes known as hypertrophy, is the development of mass, density, shape, and function of muscle cells. This adaptation allows the muscle to meet exercise, function induced stress. Muscle cells are sort of like a bunch of sticks bundled up for firewood. Myofibrils are cylindrical bundles of filaments composed of sarcomeres. Sarcomeres are the fundamental unit of muscle contraction and are composed of myosin and actin. After you work out, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create muscle hypertrophy (Kwon and Kravitz). Muscle growth occurs whenever the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown. This adaption, however, does not happen while you actually lift the weights. Instead, it occurs while you rest. So how do you actually add muscle to your muscle cells? This is where satellite cells come in