Posts Tagged ‘build muscle’

Bodyweight Exercises Benefits Revealed

Thursday, April 7th, 2011

What can bodyweight exercises do for you ?

They will help you build pure strength, unbelievable fitness, build muscle, lose weight, increase cardio function, and improve performance. Whatever your health and fitness goals body weight exercises will help achieve results fast .

The other benefits of body weight workouts are:

FITNESS, you can do these exercises at any time, regardless of what your current fitness level is . You can start of nice and slow and as your fitness grows, you can push yourself and try more complex bodyweight exercises. When doing bodyweight exercises for the first time, keep it basic.

WEIGHT LOSS, if your looking to drop some weight these exercises will help you . Bodyweight exercises use more muscles at any one time therefore burning more calories and increasing your chances of achieving your weight loss goals. Grouping various exercises together will give you a total body workout.

TAKE AWAY WORKOUT, you don’t need a lot of space and these exercises can be done anywhere . If you travel a lot, spend time in hotels you can do this workout in your room you don’t need to find a hotel with a gym. If you’re a busy mom you can also take advantage of this workout because there is no preparation time, no noisy equipment to disturb your little one while they sleep. The workout is so versatile it will suit one and all. Everybody can find 5 minutes at some point in the day to do a quick bodyweight circuit.

COST, this is the perfect program for those on a budget, because its FREE, it costs you nothing .
How to perform the workout.

To get the best out of this workout, perform it using interval training. This is achieved by doing as many reps as you can in a set amount of time followed by a short rest then repeat. For example perform a series of bodyweight exercises 3 times, for 20 seconds then rest for 10 seconds, so you would squat for 20 seconds rest for 10 seconds the repeat another two times.

If possible have someone time you. This will help you with your concentration so you can focus on what your doing, especially as you start to tire.
Perform this workout 2 – 3 times per week and depending on your fitness either do intervals of 10 seconds on 10 seconds of, 20 and 10 or 30 and 10.

Understanding The Different Kinds of Muscular Hypertrophy

Saturday, February 5th, 2011

Muscular Hypertrophy is a complicated term thrown about in the wellbeing science world which is fairly easy to understand when simplified. Just put, muscular hypertrophy is a growth or put on in muscle. This development is called hypertrophy. There are two diverse sorts of hypertrophy, and they are sarcoplasmic hypertrophy and myofibrillar hypertrophy.

Sarcoplasmic hypertrophy is when the size of your muscles increase, however devoid of the same increase in muscular strength. This means that your muscle tissue density is reducing. The size of your muscles bumps up at a bigger pace than your muscle tissues less than this kind of hypertrophy. This form of hypertrophy is sought after among bodybuilders, as their first concern is to get as huge as feasible. Strength is secondary.

Myofibrillar hypertrophy is when your muscle tissue density is increasing. This means that you’re increasing more strength, however not automatically gaining size at the identical tempo.

Just before you feel the require to pick one side, the reality is that no exercise is fully one or the other. Exercises are a combination of the two. You can on the other hand, do exercises that favour either sarcoplasmic hypertrophy or myofibrillar. It relies on what your aspirations are. As examined above, if you’re looking to become a bodybuilder, you most likely should focus on attaining sarcoplasmic hypertrophy. If you’re an athlete, you’d in all probability want to focus on myofibrillar hypertrophy, to maximize your strength devoid of having to bring surplus mass (some athletes may require both, like a football linebacker). So how do you know which hypertrophy you’re getting with your workout? Here are some exercise rules to go after.

Number of reps
There are general rules for each sort of hypertrophy when it comes to how numerous repetitions you want to be doing. For sarcoplasmic hypertrophy, you should most likely be aiming  to do eight to twelve  repetitions (sixty – eighty percent of your one repetition max). For myofibrillar, do one-five repetitions (eighty – one hundred percent of your one repetition max). Principally, do more repetitions and lighter weights for sarcoplasmic and a less significant amount of reps and more weight for myofibrillar.

Rest time in-between sets
The instance you take resting among sets should be greater for sarcoplasmic, and shorter for myofibrillar. Aim to rest approximately one-three minutes amid sets for sarcoplasmic, and three-six minutes for myofibrillar. The cause for the longer rest occasion is as you’re aspiring  to elevate bigger weights, you covet to supply your muscles enough moment to rest so they can elevate as much weight as possible

Time under tension
This refers to how elongated it brings you to carry out a repetition of any exercise. Again, these are general rules of thumbs. For sarcoplasmic, take five-ten seconds each repetition, and two-three seconds for myofibrillar.

Currently a greater amout of you aren’t bodybuilders or professional athletes, so teaching closely for sarcoplasmic or myofibrillar hypertrophy most likely is not something you wish to accomplish. Most individuals will desire a mixture of having strength, while as well getting buff and realizing a great looking physique. Decide for yourself what your goals are, then use this knowledge to assist you reach it!