Tuesday, April 02, 2013

10 Steps to Commence a Weight Training Program

1. Size Doesn't Matter to Get Stronger

A neuromuscular system is made from the strong nervous system and muscles of the body which is focused during strength training sessions. Big body muscles don't assure strength always as the people who train themselves for strength may have smaller muscles. Strength depends on the innate ability and training program opted. It is known that the strength focused people lift hefty weights in lower frequency than those bodybuilders who stress on greater frequency of lifts having light weights.

2. Manual Weight Lifts Render better Results

Manual or free weights usually involve more movement of muscles, except those groups of muscles that focus on stabilizing the weights you carry. On the other hand, machine weights involve few of the ancillary muscles because much of the weight is lifted by the machine itself. Despite of the fact, machine weights have their own benefits in developing and toning variety of muscles precisely. It is recommended to use both the machine and manual weights for strengthening your muscles.

3. Stop Using Steroids Causing Physical Damage

In non-competitive environment anabolic steroids are often used to increase the growth rate of muscle tissues. These steroids also make you strong enough to fight against the post exercise fatigue. But there use is prohibited in competitive activities and sports.

Anabolic steroids functions like the testosterone- a male hormone that reduces the natural potency of producing of this hormone and other sex hormones. The pitfalls of these steroids are contraction of testes and breast growth in men, while women face decline in their breast size, clitoris growth, body hair growth and menstrual cycle disorder.

4. Eccentric Exercises Can Make You Uncomfortable

The eccentric movement is one in which you set the arm joint straight and extend the target muscle. Studies have shown that the eccentric movements in workouts hurt you more and may damage your muscles as compared to concentric movement. But some trainers are of the view that eccentric workouts develop muscles rapidly. Just be watchful when opting for eccentric workouts.

5. Reducing Fat Causes Difficulty in Developing Muscles

It is difficult to lose weight and build muscles at the same instance. However, there are techniques that cater both of your requirements. The best way out is to sustain muscles while reducing weight. Keep on training your muscles while reducing weight and when your weight gets steady then tone the muscles to the level you require.

In bodybuilding first step is to develop your muscles by high calorie intake and muscle training. Second step is to get rid of extra fat and sustaining the muscles by following well-organized diet plan and continuing the training sessions.

6. Side Effects on Heart from Aerobic and Weight Training Programs

Usually the heart gets expanded or enlarged to balance the poor pumping function of the heart caused by a heart disease. Athletes often have enlarged hearts due to the pumping stress caused during weight training sessions. To some extent this is a normal reaction for them and not considered harmful. Athletes with high stamina have bigger heart chambers while the muscle focused athletes have stronger walls. Hence, the best workout would be the coupling of both the aerobics and weight training.

7. Wrong Squat Practices by the Beginners

Often the weight trainers' focus on squats based on front foot and toes, which is not always suitable for the beginners. The key rule in the downward workout is to keep the heels stable on the ground and limit the knees from being extended over toes. Every body type is different having varying flexibility to achieve the optimal fitness level. The forward movement focus can lead to the disproportion of muscle power of the quads that are at the thigh front and at the back of hamstrings.

8. Body Muscle Types
  • Largest: Buttock's gluteus maximus muscle.
  • Longest: Sartorius muscle that twists from knee to the buttocks on the inner side of a leg.
  • Strongest: Jaw's masseter muscle or thigh's rectus femoris or the gluteus maximus. It is hard to measure the strongest muscle.
  • Smallest: Inner ear's stapedius muscle. It is 1.27mm size that helps in producing vibrations.
  • Broadest: Lower back's latissimus dorsi muscle.
9. Triceps Muscles are Bigger than the Biceps

People perceive that the biceps are the biggest muscle but they are mistaken. The triceps muscles are the bigger ones as they have 3 connecting heads where as the biceps have 2 of them. On the whole triceps contribute in the size of big muscular arm but biceps always get more prominence.

10. Most Hazardous Workout- Bench Press

Bench press is very risky as people may die by falling off a barbell during the exercise on chest. Heavy weights prove to be dangerous among other lifts but the impact of falling off a barbell on neck or chest is more fatal. Follow the simple steps during the bench press workout:
  • To ensure your safety use 1-2 spotters while lifting.
  • In initial training sessions don't try to lift too heavy barbells beyond your capacity.


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