Saturday 6 October 2012
Member since 1981
The Muscular Dystrophy Association (MDA) is DECA's most important social-business partner and has served on the National Advisory Board and Executive Committee since 1981.
Together, MDA and DECA have worked to:
- Help to fund research to find treatments and cures for muscular dystrophy and other debilitating muscle diseases.
- Help meet the special needs of young people and adults who suffer from debilitating muscle diseases.
- Utilize community service as a dynamic learning opportunity that supports classroom teaching, student achievement - and overall college and career readiness.
As the country's largest private-sector nonprofit sponsor of muscle disease research, MDA annually funds some 350 scientific grants worldwide. The Association is on the threshold of delivering treatments and cures for more than 40 muscle-wasting disorders that affect more than a million Americans, including nine forms of muscular dystrophy, Lou Gehrig's disease, spinal muscular atrophy, Charcot-Marie-Tooth disease and other myopathies. MDA serves adults and children at 225 hospital-affiliated clinics nationwide, and offers an unparalleled program of medical and support services. In addition to research and education, the 200 local offices of MDA provide direct services such as support groups, orthopedic aids and MDA summer camps.
Sunday 22 April 2012
steroid
What are Anabolic Steroids?
Anabolic steroids are a synthetic copy of the hormone testosterone. They have been the subject of much debate over the last few decades as well as misinformation. Athletes, especially bodybuilders, may feel lured towards them as these drugs do increase muscle size, strength, and stamina.
Steroid Myth #1. Taking Any Kind of Steroid Will Result In Death
The first thing that we need to understand is that steroids are drugs. Even Tylenol and Aspirin can cause serious problems if you take them in large quantities. All drugs when misused and abused have the potential to kill; its not only steroids. However, since taking steroids is against the law, issues of product purity and authenticity as well as innaccurate information surrounding their usage add serious risks to steroid experimentation.
Steroid Myth #2. Steroids are Easy to Get
Another misconception about steroids is that they are easily obtained. As far as accessibility, the truth is that they are illegal substances without a medical prescription, so your accessibility will be through the black market (good luck as far as quality). In addition, if you get caught in their possession without a prescription you may face up to 5 years in a federal prison.
Steroid Myth #3. All Steroids Are Pills
On the issue of variety, there are many different types of steroid out there. There are injectable steroids and oral steroids. The injectable kind are generally more androgenic (provide male characteristics like hair growth and aggression) in nature and less damaging to organs like the liver. The oral versions are more anabolic in nature and cause more side effects than their injectable brothers as they have to be processed by the liver. Different steroids have different properties so there are some that have more tendencies to build muscle mass while others have a tendency to increase strength. As their properties vary, so do their side effects. Usually the stronger the steroid (especially if oral), the more side effects you can expect.
The Good Side of Steroids?
Steroids do increase size and strength. In fact, they do so very significantly. In addition to gains in strength and muscle mass they also seem to provide you with more energy and aggressiveness, things that are conducive to good workouts (but not so in interpersonal relationships). Depending on the steroid used, you may also get cell voluminizing effects that promote a bigger pump. Aside from even just the legal risks of steroids, the "good side" comes at a high price.
The Psychological Effects of Steroids
Based on the fact that steroids give you all of these good effects that bodybuilders constantly look for, it is no surprise that they cause a psychological dependence. Think about it. If you have been taking them for the past 8 weeks, assuming good diet and training, chances are that you got very big and strong quick. You feel unstoppable after the 8 weeks of use. Suddenly you taper them off, up until you completely stop their use. A week later after cessation of use you notice that you are not getting good pumps, that your strength is diminishing regardless of your best effort and that your muscle mass is shrinking! Add to that the fact that for the first few weeks after cessation of use you will feel depressed due to low testosterone levels and it is no wonder that there are people out there that never get off
Anabolic steroids are a synthetic copy of the hormone testosterone. They have been the subject of much debate over the last few decades as well as misinformation. Athletes, especially bodybuilders, may feel lured towards them as these drugs do increase muscle size, strength, and stamina.
Steroid Myth #1. Taking Any Kind of Steroid Will Result In Death
The first thing that we need to understand is that steroids are drugs. Even Tylenol and Aspirin can cause serious problems if you take them in large quantities. All drugs when misused and abused have the potential to kill; its not only steroids. However, since taking steroids is against the law, issues of product purity and authenticity as well as innaccurate information surrounding their usage add serious risks to steroid experimentation.
Steroid Myth #2. Steroids are Easy to Get
Another misconception about steroids is that they are easily obtained. As far as accessibility, the truth is that they are illegal substances without a medical prescription, so your accessibility will be through the black market (good luck as far as quality). In addition, if you get caught in their possession without a prescription you may face up to 5 years in a federal prison.
Steroid Myth #3. All Steroids Are Pills
On the issue of variety, there are many different types of steroid out there. There are injectable steroids and oral steroids. The injectable kind are generally more androgenic (provide male characteristics like hair growth and aggression) in nature and less damaging to organs like the liver. The oral versions are more anabolic in nature and cause more side effects than their injectable brothers as they have to be processed by the liver. Different steroids have different properties so there are some that have more tendencies to build muscle mass while others have a tendency to increase strength. As their properties vary, so do their side effects. Usually the stronger the steroid (especially if oral), the more side effects you can expect.
The Good Side of Steroids?
Steroids do increase size and strength. In fact, they do so very significantly. In addition to gains in strength and muscle mass they also seem to provide you with more energy and aggressiveness, things that are conducive to good workouts (but not so in interpersonal relationships). Depending on the steroid used, you may also get cell voluminizing effects that promote a bigger pump. Aside from even just the legal risks of steroids, the "good side" comes at a high price.
The Psychological Effects of Steroids
Based on the fact that steroids give you all of these good effects that bodybuilders constantly look for, it is no surprise that they cause a psychological dependence. Think about it. If you have been taking them for the past 8 weeks, assuming good diet and training, chances are that you got very big and strong quick. You feel unstoppable after the 8 weeks of use. Suddenly you taper them off, up until you completely stop their use. A week later after cessation of use you notice that you are not getting good pumps, that your strength is diminishing regardless of your best effort and that your muscle mass is shrinking! Add to that the fact that for the first few weeks after cessation of use you will feel depressed due to low testosterone levels and it is no wonder that there are people out there that never get off
Wednesday 11 April 2012
body buildingIntroduction To Working Out Training Programs! Training Programs View all the articles with full workout programs, printable workout logs, descriptions of the exercises, the full science behind working out! Read All The Workout Articles Exercise Guides! Exercise Guides Learn the correct form with picture and video guides! Learn About Any Exercise beginner workout programs Train Like 'Striking Truth' Star Georges St-Pierre - Beginner's Workout Guide! Train Like 'Striking Truth' Star Georges St-Pierre! The Ultimate 365 Day Muscle Building Plan! 5 Workouts For Every Body Part - A Beginner's Guide! Best Weight-Training Guide With Easy-To-Follow Workout! View All Training Articles intermediate workout programs 12 Week Daily Trainer With Kris Gethin! 12 Week Daily Trainer With Kris Gethin! Are You Ready? Which Of These 3 Famous Workout Methods Is Best? Pool Ready Abs! Alec Musser's Fat-Torching Circuit Solution 6 Weeks To Sick Arms. View More Workout Programs advanced workout programs Ronnie Coleman's Get Huge Program Ronnie Coleman's Get Huge Program Code Of Arms: 9 Moves To Skyrocket Your Growth Felicia Romero is a smoke stack that burns red hot. Cap Off Your Physique: 4 Moves To Building Bolder Shoulders. View More Workout Programs How-To Guides Exercise Guides! Exercise Guides Learn the correct form with picture and video guides! Learn About Any Exercise video guides JNL On The Go: The Busy Mom Fitness Plan JNL On The Go: The Busy Mom Fitness Plan Amanda Latona's Pro Bikini Glute Workout! Get Lean, Eat Clean: Jamie Eason's Turkey Meatloaf Muffins. Christine Avanti's 10 Min Tacos. video guides Hollywood 6-Pack: Mario Lopez's Ab Circuit Hollywood 6-Pack: Mario Lopez's Ab Circuit. Ashley Conrad's Celebrity Ab Circuit. Alec Musser's Celebrity Circuit Training. Spartacus - Gods Of The Arena: Gladiator Training Circuit. video guides Jenn Rankin's cutting program. Dangerous curves ahead! Jenn Rankin Fitness 360: Dangerous Curves Ahead! Steve Cook Fitness 360! Lindsay Kaye knows you can't have curves without muscle. Scott Dorn has assembled all of the best muscle building tools. View All Video Guides Workout Supplementation pre-workout supplements 6 Vein-Popping Reasons To Use Nitric Oxide Supplements! 6 Vein-Popping Reasons To Use Nitric Oxide Supplements! Top 5 Reasons You Should Try Jack3d As Your Pre-Workout! 4 Things You Should Do Before Every Workout For Unstoppable Gains! The World's Number One Drug Of Choice: Caffeine And Its Effects. post-workout supplements The Refueling Factor: How Many Carbs Post-Workout? The Refueling Factor: How Many Carbs Post-Workout? Stack Up Your Post-Workout Shake With Dextrose! The Window Of Opportunity! Are You Taking Your Post-Workout Protein In Time? Ask The Macro Manager: Should I Consume Simple Carbs Post-Workout? intra-workout supplements BCAAs - Why You Should Fit Them Into Your Fitness Goal! BCAAs - Why You Should Fit Them Into Your Fitness Goal! Anatomy Of The Workout Shake: Long Workouts Just Got Easier! 20 Vitamins And Supplements To Increase Longevity! 5 Supplements That Will Energize Your Endurance Workouts! View All Supplement Articles How Do I Keep My Motivation Up? beginning motivation 4 Tips To Help Your Motivation Take Flight! 4 Tips To Help Your Motivation Take Flight! Tips To Motivate Others. 10 Motivational Tips To Enhance Your Energy! 10 Tips For Skyrocketing Your Gym Motivation. View All Mind/Motivation Articles long term motivation 10 Factors To Help You Stay Motivated And Succeed. 10 Factors To Help You Stay Motivated And Succeed. 5 Ways To Keep The Drive Alive! The New Science Of Motivation: Your Guide To Staying Motivated! 5 Best Ways To Stay Focused During Your Workout! View All Mind/Motivation Articles goal setting The 11 Commandments For 2011! 11 Tips To Make The New Year A Success! 11 Tips To Make The New Year A Success! How Bodybuilding Helps You Organize Your Life! 5 Health And Fitness Goals Everyone Should Set! No More Excuses! Set Goals And Get What You Want! Goal Setting Articles How Can I Stay Injury Free? injury prevention What's Your Gym IQ? Take Our Fitness-Safety Test And Find Out! What's Your Gym IQ? Take Our Fitness-Safety Test! 10 Tips For Injury Work-Arounds. 5 Leg Exercises When Knee Injuries Plague Your Training! Does Pre-Exercise Stretching Really Prevent Injuries? View All Injury Prevention Articles injury recovery How Anti-Inflammatory Foods Help You Recover Faster! How Anti-Inflammatory Foods Help You Recover Faster! Are You Taking Your Post-Workout Protein In Time? 9 Powerful Methods That Can Help You Recover... Rest & Recovery: The Overlooked Aspect Of Training! View All Recovery Articles pain management articles Pain-Proof Your Workouts: 11 Simple Strategies That Work Pain-Proof Your Workouts: 11 Simple Strategies That Work. Overcoming Resistance To Pain! What To Do When Your Body Aches: Tips & Tricks! What To Eat And Not To Eat When You Are In Pain! View All Pain Management Articles Workouts Why Am I Not Making Progress? plateau busting articles 5 Reasons You Aren't Getting Stronger-And How To Correct Them! 5 Reasons You Aren't Getting Stronger 7 Ways To Bust Any Plateau! 10 Counter-Intuitive Muscle Tricks You Haven't Tried! Use Periodization And Never Hit A Training Plateau Ever Again! View All Plateau Busting Articles overtraining articles Not Recovering? Overtraining & Diet May Be The Culprit! Not Recovering? Overtraining & Diet May Be The Culprit! Is Your Workout Making You Sick? Overtraining: Causes, Symptoms And Solutions! Stop Overtraining Now! Vary Your Workouts! View All Overtraining Articles myths & misconceptions The Myth Of Cardio Before Breakfast-Debunked! The Myth Of Cardio Before Breakfast-Debunked! Busting Off-Season Muscle Building Myths! 5 Big Fat Six-Pack Abs Lies & 14 Ways To Beat The Belly Fat! 3 Fitness Myths You Need To Trash Now! View All Myths And Misconceptions ArticlesIntroduction To Working Out Training Programs! Training Programs View all the articles with full workout programs, printable workout logs, descriptions of the exercises, the full science behind working out! Read All The Workout Articles Exercise Guides! Exercise Guides Learn the correct form with picture and video guides! Learn About Any Exercise beginner workout programs Train Like 'Striking Truth' Star Georges St-Pierre - Beginner's Workout Guide! Train Like 'Striking Truth' Star Georges St-Pierre! The Ultimate 365 Day Muscle Building Plan! 5 Workouts For Every Body Part - A Beginner's Guide! Best Weight-Training Guide With Easy-To-Follow Workout! View All Training Articles intermediate workout programs 12 Week Daily Trainer With Kris Gethin! 12 Week Daily Trainer With Kris Gethin! Are You Ready? Which Of These 3 Famous Workout Methods Is Best? Pool Ready Abs! Alec Musser's Fat-Torching Circuit Solution 6 Weeks To Sick Arms. View More Workout Programs advanced workout programs Ronnie Coleman's Get Huge Program Ronnie Coleman's Get Huge Program Code Of Arms: 9 Moves To Skyrocket Your Growth Felicia Romero is a smoke stack that burns red hot. Cap Off Your Physique: 4 Moves To Building Bolder Shoulders. View More Workout Programs How-To Guides Exercise Guides! Exercise Guides Learn the correct form with picture and video guides! Learn About Any Exercise video guides JNL On The Go: The Busy Mom Fitness Plan JNL On The Go: The Busy Mom Fitness Plan Amanda Latona's Pro Bikini Glute Workout! Get Lean, Eat Clean: Jamie Eason's Turkey Meatloaf Muffins. Christine Avanti's 10 Min Tacos. video guides Hollywood 6-Pack: Mario Lopez's Ab Circuit Hollywood 6-Pack: Mario Lopez's Ab Circuit. Ashley Conrad's Celebrity Ab Circuit. Alec Musser's Celebrity Circuit Training. Spartacus - Gods Of The Arena: Gladiator Training Circuit. video guides Jenn Rankin's cutting program. Dangerous curves ahead! Jenn Rankin Fitness 360: Dangerous Curves Ahead! Steve Cook Fitness 360! Lindsay Kaye knows you can't have curves without muscle. Scott Dorn has assembled all of the best muscle building tools. View All Video Guides Workout Supplementation pre-workout supplements 6 Vein-Popping Reasons To Use Nitric Oxide Supplements! 6 Vein-Popping Reasons To Use Nitric Oxide Supplements! Top 5 Reasons You Should Try Jack3d As Your Pre-Workout! 4 Things You Should Do Before Every Workout For Unstoppable Gains! The World's Number One Drug Of Choice: Caffeine And Its Effects. post-workout supplements The Refueling Factor: How Many Carbs Post-Workout? The Refueling Factor: How Many Carbs Post-Workout? Stack Up Your Post-Workout Shake With Dextrose! The Window Of Opportunity! Are You Taking Your Post-Workout Protein In Time? Ask The Macro Manager: Should I Consume Simple Carbs Post-Workout? intra-workout supplements BCAAs - Why You Should Fit Them Into Your Fitness Goal! BCAAs - Why You Should Fit Them Into Your Fitness Goal! Anatomy Of The Workout Shake: Long Workouts Just Got Easier! 20 Vitamins And Supplements To Increase Longevity! 5 Supplements That Will Energize Your Endurance Workouts! View All Supplement Articles How Do I Keep My Motivation Up? beginning motivation 4 Tips To Help Your Motivation Take Flight! 4 Tips To Help Your Motivation Take Flight! Tips To Motivate Others. 10 Motivational Tips To Enhance Your Energy! 10 Tips For Skyrocketing Your Gym Motivation. View All Mind/Motivation Articles long term motivation 10 Factors To Help You Stay Motivated And Succeed. 10 Factors To Help You Stay Motivated And Succeed. 5 Ways To Keep The Drive Alive! The New Science Of Motivation: Your Guide To Staying Motivated! 5 Best Ways To Stay Focused During Your Workout! View All Mind/Motivation Articles goal setting The 11 Commandments For 2011! 11 Tips To Make The New Year A Success! 11 Tips To Make The New Year A Success! How Bodybuilding Helps You Organize Your Life! 5 Health And Fitness Goals Everyone Should Set! No More Excuses! Set Goals And Get What You Want! Goal Setting Articles How Can I Stay Injury Free? injury prevention What's Your Gym IQ? Take Our Fitness-Safety Test And Find Out! What's Your Gym IQ? Take Our Fitness-Safety Test! 10 Tips For Injury Work-Arounds. 5 Leg Exercises When Knee Injuries Plague Your Training! Does Pre-Exercise Stretching Really Prevent Injuries? View All Injury Prevention Articles injury recovery How Anti-Inflammatory Foods Help You Recover Faster! How Anti-Inflammatory Foods Help You Recover Faster! Are You Taking Your Post-Workout Protein In Time? 9 Powerful Methods That Can Help You Recover... Rest & Recovery: The Overlooked Aspect Of Training! View All Recovery Articles pain management articles Pain-Proof Your Workouts: 11 Simple Strategies That Work Pain-Proof Your Workouts: 11 Simple Strategies That Work. Overcoming Resistance To Pain! What To Do When Your Body Aches: Tips & Tricks! What To Eat And Not To Eat When You Are In Pain! View All Pain Management Articles Workouts Why Am I Not Making Progress? plateau busting articles 5 Reasons You Aren't Getting Stronger-And How To Correct Them! 5 Reasons You Aren't Getting Stronger 7 Ways To Bust Any Plateau! 10 Counter-Intuitive Muscle Tricks You Haven't Tried! Use Periodization And Never Hit A Training Plateau Ever Again! View All Plateau Busting Articles overtraining articles Not Recovering? Overtraining & Diet May Be The Culprit! Not Recovering? Overtraining & Diet May Be The Culprit! Is Your Workout Making You Sick? Overtraining: Causes, Symptoms And Solutions! Stop Overtraining Now! Vary Your Workouts! View All Overtraining Articles myths & misconceptions The Myth Of Cardio Before Breakfast-Debunked! The Myth Of Cardio Before Breakfast-Debunked! Busting Off-Season Muscle Building Myths! 5 Big Fat Six-Pack Abs Lies & 14 Ways To Beat The Belly Fat! 3 Fitness Myths You Need To Trash Now! View All Myths And Misconceptions Articles
Introduction To Working Out
Training Programs
View all the articles with full workout programs, printable workout logs, descriptions of the exercises, the full science behind working out!Read All The Workout Articles
beginner workout
programs
intermediate workout
programs
advanced workout
programs
How-To Guides
video
guides
video
guides
video
guides
Workout Supplementation
pre-workout
supplements
post-workout
supplements
intra-workout
supplements
How Do I Keep My Motivation Up?
beginning
motivation
long term
motivation
goal
setting
How Can I Stay Injury Free?
injury
prevention
injury
recovery
pain management
articles
Why Am I Not Making Progress?
plateau busting
articles
overtraining
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Monday 27 February 2012
mr olympia wineers
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Larry Scott (1965 & 1966) | Sergio Oliva (1967 - 1969) | Arnold Schwarzenegger (1970 - 75 & 1980) | Franco Columbu (1976 & 1981) | ||||||||||||||||||||||||||||
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Frank Zane (1977 - 1979) | Chris Dickerson (1982) | Lee Haney (1984 - 1991) | |||||||||||||||||||||||||||||
Samir Bannout (1983) | |||||||||||||||||||||||||||||||
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Dorian Yates (1992 - 1997) | Ronnie Coleman (1998 - 2005) | Dexter Jackson 2008 | Jay Cutler 2006, 2007, 2009 & 2010 | ||||||||||||||||||||||||||||
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Phil Heath 2011 | |||||||||||||||||||||||||||||||
Gym Workout Tips
Gym Workout Tips
– In gym try to use each rest interval in an active way: stretch the muscle you are training, imitate the exercise workout without weight to train its performance technique, take a small walk, rub worked muscles with your hands. The main idea of time between sets is to make rest more efficient.– When do gym workout exercise, you should follow two rules:
1. Don’t be worry by anything unimportant;
2. Everything but the training is unimportant.
1. Don’t be worry by anything unimportant;
2. Everything but the training is unimportant.
Such psychological set will help you to gain the required mental mood for gym workout.
– Speed of an workout exercise movement should be average. Weight lifting (the positive phase) should be quicker than its lowering (the negative phase). While the first one lasts approximately 2 seconds, the second one – approximately 3-4 seconds. Breathe out during the positive phase; when lowering the training weight, breathe in slowly through your nostrils. Don’t reduce an workout exercise amplitude; don’t help yourself by ‘jerks’ of the whole body (don’t cheat). It’s better to reduce the weight but to perform an exercise in the required way. Correct biomechanics of an workout exercise excludes hurry.
– When do gym workout exercise, it’s very important to reach muscle failure. Remember: “What does not destroy me, makes me stronger”. That means that having completed a set, you are to be sure that your last repetition was the last one you were able to do correctly. If you are not sure in this, it means that you are trying to deceive yourself and need to increase the basic weight. When do gym workout exercise, always remember about the overload principle. I can often hear such excuses like ‘I just do fitness’ but I think that this case represents no fitness but self-admiration. Any kind of activity (including fitness gym workout) needs to have its final goal; but if your goal is just to visit a gym and show other people what a great person you are – it’s no useful for your body.- Use your rest intervals between gym workout exercises also to write down in your workout schedule log the weight and quantity of reps you managed to perform. Compare the current numbers with the previous ones and get ready to overload them. Don’t be sad if your present weights are rather light; think about how good it is that you are sticking to this system and understanding your progress. With such persistence you’ll be able to catch up with local fitness gym favourites who got used to work with heavy weights but haven’t changed them for years and leave them far behind in short time. In comparison with them your gym workout achievements will be constantly increasing. Still, it’s very important that you never lose your self-confidence.
SEQUENCE OF GYM WORKOUT EXERCISES
Muscles building better if we workout them in a certain sequence.
You need to start a gym workout with compound (multi-joint) exercises and finish with isolation (single-joint) ones because strength growth is especially important for muscle building. These two parameters appear to be in direct proportion; and if you tire one of muscles that participate in a compound exercise by performing an isolation one you’ll not be able to achieve the maximum result. For example, if you’d trained front deltoid muscles by means of Dumbbell Shoulder Raises before performing Bench Press they will limit your basic weight for this exercise because it engages not only chest muscles but also triceps, biceps and front deltoid muscles as well. Remember the following rule: ‘The strength of a chain is defined in accordance with the strength of its weakest link’.
Always start your gym workout exercise program with big muscles groups that are the following: legs, back, chest; small ones – deltoid muscles, biceps and triceps. Here is the descending body parts size list:
1. Legs
2. Back
3. Chest
4. Shoulders
5. Arms
2. Back
3. Chest
4. Shoulders
5. Arms
You should take into consideration the fact that many gym workout exercise engage not only a target muscle (muscle group) but also other muscles (muscle groups). For example, you are training your back without even thinking that your biceps muscles are working hard as well. If you schedule biceps exercises for your next gym workout session you risk to over-train these muscles because for them it’ll be the second training in a row. This is the list of small muscles that work together with big ones:
BACK – biceps and rear deltoid muscles
CHEST – triceps and front deltoid muscles
SHOULDERS – triceps
It’s better to workout certain muscle groups in pairs.
For example, if you complete a triceps set before a biceps one it will be no good because when curling your arm you’ll have to overcome additional resistance of contracting triceps; and it means that you won’t be able to train your biceps with 100% efficiency. What should you do then? – It’s very simple: interchange the sets. First, complete biceps Barbell Curls, then – Barbell (Dumbbell) Triceps Extensions.
Such gym workout training of antagonist muscles is very effective. Antagonist muscles are such muscles that take opposite effects on our body. By performing a set to engage an antagonist muscle between basic sets you additionally extend a basic training muscle, help it to recover quicker and increase its blood supply. These are examples of workout antagonist muscle pairs:
quadriceps – hamstrings
back – chest
back – former and middle deltoid muscles (presses)
chest – back deltoid muscles (raises)
bicep – tricep
back – chest
back – former and middle deltoid muscles (presses)
chest – back deltoid muscles (raises)
bicep – tricep
These are fundamental rules of composing a gym workout exercise program and splitting schedule. Any successful athlete knows about these questions and understands their importance.
GYM WORKOUT EXERCISE: HOW MANY SETS?
The question about the quantity of gym workout exercise sets is rather important. Some body builders say that 1-2 sets till muscle ‘failure’ are enough for muscle growth and all additional sets will only spoil it. Others are sure that an efficient gym workout training requires numerous sets. Who is right, after all? – Nobody is, as usual. The truth always lies somewhere in the middle.
There are people who need only 1-2 sets; there are others for whom 5 sets isn’t enough. It all depends on genetic and (even more often) on psychological features that allow an athlete to get ready for maximum efficiency of the only but the most important gym workout set. The absolute majority of people (and especially beginners) are not capable of such 100% efficiency.
There are people who need only 1-2 sets; there are others for whom 5 sets isn’t enough. It all depends on genetic and (even more often) on psychological features that allow an athlete to get ready for maximum efficiency of the only but the most important gym workout set. The absolute majority of people (and especially beginners) are not capable of such 100% efficiency.
Besides it, even if you are a lucky man who can workout effectively performing such a limited quantity of sets, you’ll have to do at least two more sets to warm up (otherwise you’ll definitely traumatize yourself). Ligaments and muscles are to be warmed up before hard gym workout; besides it, light-weight warm-up sets prepare not just our body but also our mental state for maximum efforts.
From a practical point of view, you shouldn’t run to extremes. You should do neither minimum nor maximum quantity of an workout exercise sets: stick to the middle. For example, do 2 warm-up sets, then 3 basic ones – it’ll be enough for the first exercise. So, if your basic weight for 8 reps of Bench Presses is 250 lb it’ll look something like this;
Bench Presses
120 lb X 15 reps (warm-up)
200 lb X 10 reps (warm-up)
250 lb X 8 reps (the major workout exercise set)
250 lb X 6-8 reps (the 2nd workout exercise set)
200 lb X 10 reps (the last workout exercise set (‘pumping’))
200 lb X 10 reps (warm-up)
250 lb X 8 reps (the major workout exercise set)
250 lb X 6-8 reps (the 2nd workout exercise set)
200 lb X 10 reps (the last workout exercise set (‘pumping’))
The first two sets we complete with reduced weight and numerous reps. This technique assists safer and more efficient warm-up of muscles and ligaments. This warm-up is followed by the first workout set. It is the most important one. Try to increase the barbell weight for this set regularly. The following (the 2nd workout) set is also a power one; it additionally stimulates your working muscles. Most probably, you won’t be able to complete the same quantity of reps in this set because you muscles are be rather tired after the previous one. The third (the last workout) set is the finishing one; here you should increase the quantity of reps in order to feel your muscles and pump them with blood to the maximum extent. To do it you’ll need to decrease the barbell weight because the working muscles are extremely tired.
What comes to the following (2nd and 3rd)gym workout exercises, we are not doing two warm-up sets with light weights because our muscles are already warmed up enough. We’ll need only one preliminary light weight set before basic ones in order we feel the movement biomechanics and get ready psychologically. For example, if our second exercise is Dumbbell Presses it can look like this:
Dumbbell Presses (50 lb and 8 reps (our maximum))
25 lb X 15 reps (warm-up)
50 lb X 8 reps (the major workout exercise set)
50 lb X 8 reps (the 2nd workout exercise set)
25 lb X 15 reps (the last workout exercise set (‘pumping’))
50 lb X 8 reps (the major workout exercise set)
50 lb X 8 reps (the 2nd workout exercise set)
25 lb X 15 reps (the last workout exercise set (‘pumping’))
Why do I insist on several workout exercise sets? – That’s because beginner cannot feel muscles well. That’s why, if you are not advanced body builder, you’ll simply not be able to achieve 100% efficiency of a single set; but several workout sets will enable you to do all what’s to be done.
It is quite possible (if you are beginner) that you’ll learn how to workout efficiently in gym using only one set of high-intensity power work; but now the time hasn’t yet come. There are successful body builders who prefer gym workout exercise program with limited quantity of reps; and there are those who like multi-set trainings; but all of them started with the same time-proved fitness gym workout routines like the one described above. I believe that you’ll be able to feel its efficiency as well.
Sunday 5 February 2012
GymTricks GYMNASTICS
GymTricks GYMNASTICS is located in the city of Whitney on FM 933 North just south of the High School, in the Whitney Plaza next to Dollar General. |
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