Technical articles on Muscle Building
Intensity
Intensity is the all-important factor of how successful any exercise regime will be. If the work is not done with sufficient intensity, then the efforts are almost worthless. It is not the time spent training that is important; it is the quality of the exercise that gauges success. An intense half hour is infinitely better than going through the motions at the gym for two hours, barely raising a sweat.
The purpose of this article is to show you how to make your workout more intense than usual. (more…)
The Science of Muscle Building
There are two stereotypical reasons why people use a gym – to lose weight or build muscle. Despite muscle building (hypertrophy) being one of the fundamental reasons many people actually train, very few people (most personal trainers included) really know about and understand the physiological chain of events that occur after an intense resistance training session.
Hypertrophy is a complex process involving many factors ranging from sufficient resistance exercise to hormonal response. This article will break the process down into a much simpler version, allowing you to understand a principle forming the bedrock of many trainees motivation to train. (more…)
Principles of Training
There are five main training principles that we need to consider when designing an exercise programme. The principles of training should provide the entire basis by which the programme is constructed. By considering all of the principles we can ensure the exercise programme is safe, effective, realistic and enjoyable. To a very large degree, the success of any training programme will depend on how closely it adheres to the principles of training. This article outlines each of the five core principles, explaining their relevance and application to any programme. (more…)
Six pack myths
There is rarely an issue of a fitness or lifestyle magazine which does not portray some sort of ‘magic bullet’ to get a six-pack, or to lose weight, or to get fit for spring / summer / autumn / winter. These miracles range from months to weeks and even days in some cases.
The bookshops too are full of wonder diets and exercise plans, and a measure of their success can be found in the number of such books which find themselves on the shelves of charity shops. Perhaps the original owner has become slim and fit, and no longer needs the book; or perhaps not !
Here, we unravel the myths and legends as well as looking at what really counts when developing a six pack.
(more…)
Compound and Isolation Exercises
Compound Exercises
Compound Exercises are big, multi-joint exercises such as Bench Presses, Squats and Deadlifts. The multi-joint aspect can be explained by describing the amount of movement through various joints and the nature of the lift. Our joints are manipulated by muscle tissue contracting, which pulls on tendons, ultimately forcing movement at the joint. The exercises that involve movement at multiple joints recruit large amounts of muscle tissue. (more…)
An Introduction to High Intensity Training
High Intensity Training (HIT) is a form of weight training with a scientifically-proven track record. Created by a man named Arthur Jones (the inventor of the Nautilus and MedX machines so widespread in health clubs today), the approach focuses on training the body as a single complete unit, rather than the traditional split routine favoured by many bodybuilders over the years. (more…)
Nine ways to get the body you want
Ask most guys in the gym what they are looking to achieve and you will more often than not hear ‘build muscle’ in reply! It’s as cliched as women wanting to lose weight and ‘tone up’!
The only problem with this goal is the way most people go about achieving it – the wrong way. Not enough effort, too little weight, rest periods too long. Then there is their life outside of the gym – not enough food, the wrong types of food, too much beer, not enough sleep. (more…)