Strength Training
I define strength training as the process by which weight is used to either gain strength or muscle or both. Again, simple verbiage.
Weight Training
Muscle Building or Body Shaping: body building is the act of weight training in an effort to look muscular; goals vary from person to person. One may want to compete in body building contests, while others wish to appear or feel massive (muscular)
Strength Training: To gain strength and not look muscular is a complex goal, but can be achieved. The effort requires low repetitions and caution in the consumption stage. In other words, try to consume a higher than average protein intake in order to gain strength.
Strength Training: Machine vs Free Weights;
what’s the best option for me?
Strength training with free weights provides less security than stack-weight systems in the sense that if a spotter is often needed, that means you are unable to handle the load on your own; a gym spotter is typically another gym-member who’s asked to assist another member or weightlifter with their lifting set or exercise by standing behind him or her, assisting that person with the struggle portion of the lift, and ensuring their safety during the carryout, performance, or set. The goal of spotting is to assist the person complete the lift, ensure proper posture, and prevent injury. So, if you are carrying heavy dumbbells or plates, anyone in the gym can be called upon that fits the role of a spotter. Whereas with a stack or cable machine, the user can simply gently lay down the handle bars. You can train with peace of mind with strength machines, especially if you’re alone or find plates, dumbbells, and barbells intimidating. So in conclusion it depends on the user as to what’s the best option. Many folks train with both!
Body Building vs. Competitive Body Building
For those of us who simply want to train to gain muscles and look massive or simply to have strength without the knowledge, or desire to properly diet or perform cardio training, we call this behavior weight training. The mainstream society has a tough time distinguishing between these two as many weight trainers or body builders are looked upon as steroid abusers because they appear very large. Some of these folks also consumer steroids, supplements, or other muscle enhancing products. At the same token, many folks body sculpt for the love, image, and feeling the exercise generates.
There is a HUGE difference between these two terms as to be “competitive”
One must learn the science behind what it takes to look defined, vascular and muscular; additionally, one must be able to present the body to the judges in the best way possible in order to place in the top five, win first place in the division, or overall.
Competitive, meaning , we need to learn the science of counting calories, how much cardio to do, what NOT to consume, and so on.
We have to be specialists in mastering how the body is going to behave or react towards certain changes in the 3 fountain of youth factors.
THE NATURAL COMEPETITIVE BODYBUILDER
Natural body building comprises of athletes whom primarily focus on clean muscle enhancing without using steroids, growth hormones, diuretics and other enhancing agents in order to compete and succeed in bodybuilding exhibitions; some natural athletes go further by not consuming supplements such as creatin or mamajuana; in today’s competitive landscape, many athletes fall prey to experimenting with agents or muscle drinks, energy bars, weight loss pills, and so on believing that the products is truly natural, but the reality is many of todays products for athletes are so scientific that they rival some of the basic drug enhancing agents found in steroid abusers.
Myths
Almost everywhere you go, those of us who appear more muscular than normal are judged as steroid abusers, gym rats with no brains or lack knowledge of real well-being. However, that mindset is heavily misjudged. That is, we hold as much knowledge if not more than most health experts because we deal directly with avoiding the consumption of organic matter that destroys are bodies, and we utilize time to recover completely from rigorous training. The result of these actions, provide a physique that most in society only see in tv ads or celerity paid commercials.
“From beginner to advanced, train to tone or prep for a body building competition!”
A Plan for the Beginner
Warm up with stretching the entire body, especially the upper body’s joints. (follow the stretching guidance below). A warm up session should take about 5-10 minutes top!
Please note: No one can tell you how much weight to choose for your first training sessions; ONLY YOU will know exactly how much to choose and even then, you can and should modify the weights for a better workout experience and to avoid injury. We recommend to begin at the lightest weight possible and then increase accordingly. For example, if 3 pound dumbbells are not giving you enough of a challenge for you to envision that you can do 3 sets of 7-10 repetitions, then going up to five pounds might be the ideal choice.
As an apprentice who has either never lifted weights or are trying to get back into the rhythm, it’s best to experiment with training one body part per week; for example, if you choose to do shoulders on Tuesdays, that is once a week. Utilize only three different exercises. Each of the 3 exercises should consist of 3 sets of 7-10 repetitions. For example, when training shoulders, do shoulder presses with dumbbells for three sets of 7-10 repetitions; rest in between sets for about 1-5 minutes depending on how you feel; the second exercise would be later raises followed by front raises (preferably with dumbbells as opposed to one plate). Try to do these exercises sitting on an exercise bench as opposed to standing. Standing is more complex and can cause extra or unnecessary movement that may cause injury. Once you begin each repetition, you must remain stationary where only tour arms and shoulders are in locomotion. (MUST CREATE VIDEOS SHOWING THE ACTUAL MOVEMENTS). In this critical beginners phase, we recommend 1-2 years of training and perfecting your skills prior moving on to the intermediate stage.
Please note: If you’re unable to complete more than 1 set or struggle to move the weights, please go to lower weight until you can successfully complete the session with the current weights? As you become more accustomed to the weights, you will gradually get stronger, and thus utilize more weights; your confidence and enthusiasm level will also grow.
Sample Beginning Plan Exercises
Mon: Back; Tues: Shoulders; Wed: OFF; Thurs: Legs; Fri, Chest; Sat: arms; SUN: OFF
NOTE: All body parts are worked once a week with 3 exercises and 3 sets of 7-10 repetitions; these are examples ONLY; every person can modify their plan according to their schedule, commitments, life style or preference.
The Intermediate Plan
An intermediate has enough familiarity with weight training backed with enough knowledge to carry on a toning training program with little or minimum supervision. The user should know how much weights to use, choose from a combination of either free weights or cable machines; the user also is beginning to understand the difference between a sore muscle or an area that aches as if it were a sharp pain. A sharp sore ache needs immediate attention as that may be a sign of damaged tissue or worse. So even as an intermediate, please exercise caution and seek assistance from a professional or advanced trainer.
Sample Intermediate Plan Exercises
Mon: Chest & Back; Tues: Shoulders & Arms; Wed: OFF; Thurs: Legs; Fri, Chest & Back; Sat: shoulders & arms; SUN: OFF
NOTE: Certain body parts can be trained twice a week depending on your needs/desires such as the illustration shown above, but still rest two days per week. Instead of 3 exercises, the user can now add 1 more set with 7-13 repetitions; again, these are examples ONLY; every person can modify their plan according to their schedule, commitments, life style or preference.
We recommend the intermediate to stay at this level for about 3-5 years; most users may want to keep it at this level as the intermediate is where most of us would like to stay for merely toning the muscles and not build. NO program is set in stone; in other words, you may modify the plans according to your likings.
The Advanced Trainer Plan
Just as with the advanced or plan C in Cardio, the advanced user has many possibilities of training methods including one of my favorites, The Pyramid. The Pyramid involves increasing weights per each set and once you hit the pinnacle, do the reverse or a drop down set. So if you’re going in the following order of sets and repetitions, 13, 10, 7, 5, 3, 1 (peak or pinnacle); reverse would be again, 1, 5, 8, 10, 15. Notice that it’s not exactly the reverse amounts in quantities and quite possibly reps. That is because each scenario does not have to be exactly the same. In fact, as you reach the end of the pyramid, you can increase the number of repetitions because the weights will actually feel really light and this is because the prior weights lifted were heavier.