The objective of the best program of training and the importance of warming up It is possible that the muscles grow without pain? It is necessary to make repetitions until “not being able more”?
1. More exercise, better result
Required time, so that the muscles recover, depends on several factors (experience, feeding, raised weight, etc.); nevertheless, in the majority of the cases, this one oscillates between 48 and 72 hours, to exercise itself more often it will only bring about damage.
Training 5 either 6 times per week, You will only manage to abuse his organism and to make the more slow the process of muscular growth. Besides this, to exercise itself for more than 45-50 minutes can be counter-productive, because they increase the levels of cortisol (hormone of stress).
2. Repetitions until “not being able more”
Although theory classic of bodybuilding recommends and demands to do series until “not to be able more” (moment in which the physical exhaustion does not allow us to make not one repetition), this practice considerably increases to the risk of injuries and/or traumas
In fact, the rule number one to obtain the muscular growth is to use the maximum weight that we can rise; nevertheless, in fact it is necessary to use the 60-80% of the maximum weight, because it is still more important to increase the load in each series.
3. Without pain the muscles do not grow
The muscular pain that arises after to have finished a force training, not necessarily indicates that the muscles are growing. He is erroneous to consider that the exercise is not effective, if the day post-training pain does not feel.
Quite often, the smooth pain that has “a paralyzing” effect in muscles, is related to the accumulation toxins and released lactic acid during the force training. The techniques of active recovery and the sport massage will help him to diminish this pain.
4. To thin and to increase muscular mass
To combine training of force with cardiovascular exercises, with the aim of eliminating the excess of fat and increasing the volume of muscles, is only one theory impossible to realize actually, does not matter what his physical trainer can say.
Generally, our organism only can work in a regime, the one to increase to the muscular mass or the one to undo of the fat. The body cannot work in turns nor use the accumulated energy in the form of fat to execute force training (“to turn the fat into muscles”).
5. To warm up avoids risks
To warm up executing movements that combine the work of arms and legs (“heating with ballistic movements”) especially does not have any advantage; the streching of “cold” muscles can cause injuries, due to the tear of weaves.
To warm up for the force training is not obligatory if You raise average weights or if she makes cyclical training. The basic exercises of force with considerable weights demand of preparation, but, this one is translated generally in making repetitions of the same exercise with less weight.
6. The new techniques are better
Until the process has today not been deciphered of how the force training influence in the growth of muscles from the hormonal point of view; nevertheless, the mechanism of how different types from loads can influence in the muscles is known for more than 50 years.
“The new” methods of training, in the majority of the cases, appeared long ago, although in a a little different presentation (for example, the isometric training). Nevertheless, it is logical that these cannot be compared with the effectiveness of the basic exercises.
7. The best program of training
Although the basic program of training has positive results in the muscular growth of the majority of novices, he is incorrect to consider that this one is the only effective program, because the body of each person is different, and therefore it is it the most appropriate training.
The success of the exercise depends in a great percentage, not of the type of training in himself, but of the psychological factor, of what so comfortable You with his program feel. It is very important that he is pleasant to go to the gymnasium, and not a torture.
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A single program of exercises does not exist that can consider the best one for all, the training does not have to be abusive for the organism, the pain is not synonymous of muscular growth, and great part of “the new” tendencies of training, in the majority of the cases, is a farce.
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