The principle
Not only the variation of exercises, but especially the differences in the number of repetitions for each set in combination with weight, all play an important role. For this reason the Workout manager allows you to choose between differing numbers of repetitions per set, thus making it possible to periodically (every 4 to 6 weeks) train the muscle fibers in totally different ways (power, mass, shape).
Important to know:
• Each set of 4 to 6 repetitions stimulates the muscle fibers mainly in getting stronger (power).
• Each set of 6 to 8 repetitions increases the size of muscle fibers (mass).
• 12 or more repetitions form the basis for improved signal transmission to the muscles, as well as giving specific attention to muscle shape.
Variation in the number of repetitions every 4 to 6 weeks forces your muscles to adapt. Within 4 to 6 weeks the principle of progressive resistance is applied: weight is continuously and proportionally increased.
For example, you add 2 ½ kg of weight each week when bench-pressing. After 4 weeks you will be able to lift a total of 10 kg more when bench-pressing than previously.
Thursday, July 30, 2009
Basic Types of Training
It is important for you to be able to distinguish between compound and isolation exercises. These 2 basic types of exercises are used in weight training. The distinguishing features of these two types of exercises provide unique ways to work on our bodies.
A balanced combination of both types will optimize the effect of your training. And such combinations will gain in importance as you advance. A compound exercise involves the use of more than one joint. Such exercises require the use of many different muscle-groups to complete a single movement.
An isolation exercise, however, involves the use of just one single joint and one single muscle-group. A good example of a compound exercise is squatting. When doing knee-bends the hip as well as the knee-joints are used to carry out a single movement. An exercise like leg extensions, however, places the emphasis on the use of one specific part of the upper leg.
Although in both these exercises the thighs are trained, they nevertheless have a different effect. To perform the compound exercise, almost all the muscles of the upper legs are used, i.e. mainly the frontal part of the thighs (quadriceps), but also important muscles of the rear part (hamstrings and buttocks).
To perform the isolation exercise, however, just one single muscle is used without using any of the other muscles. The isolation exercise, then, mainly concentrates on a specific (isolated) part of the thighs.
Understanding the relationship between these combinations is essential for successfully developing your body.
Compound exercises are the backbone of every balanced bodybuilding routine. They contribute towards the development of your muscles in a way which cannot be achieved by the use of isolation exercises alone.
The compound exercises are also most important during the first stages of your development when you are striving to achieve total body development.
A balanced combination of both types will optimize the effect of your training. And such combinations will gain in importance as you advance. A compound exercise involves the use of more than one joint. Such exercises require the use of many different muscle-groups to complete a single movement.
An isolation exercise, however, involves the use of just one single joint and one single muscle-group. A good example of a compound exercise is squatting. When doing knee-bends the hip as well as the knee-joints are used to carry out a single movement. An exercise like leg extensions, however, places the emphasis on the use of one specific part of the upper leg.
Although in both these exercises the thighs are trained, they nevertheless have a different effect. To perform the compound exercise, almost all the muscles of the upper legs are used, i.e. mainly the frontal part of the thighs (quadriceps), but also important muscles of the rear part (hamstrings and buttocks).
To perform the isolation exercise, however, just one single muscle is used without using any of the other muscles. The isolation exercise, then, mainly concentrates on a specific (isolated) part of the thighs.
Understanding the relationship between these combinations is essential for successfully developing your body.
Compound exercises are the backbone of every balanced bodybuilding routine. They contribute towards the development of your muscles in a way which cannot be achieved by the use of isolation exercises alone.
The compound exercises are also most important during the first stages of your development when you are striving to achieve total body development.
Types of Exercises
Because the weights are kept in balance during the movement the so-called stabilizer muscles are stimulated. These muscles stabilize the body while doing basic exercises such as bench pressing and squatting. These muscles are usually smaller and mostly outwardly not visible. However, stabilizer muscles to a large extent determine your body's strength and symmetry.
In many respects dumbbells are superior to barbells. Dumbbells force parts of your body to work independently of each other causing each individual muscle to experience approximately the same weight. With barbells, however, the stronger muscles of a muscle-group often carry the greater part of the weight, allowing the other - weaker muscles - to work less hard. Over a longer period of time this may result in disproportional muscle development within muscle-groups.
It is important to combine barbell exercises with dumbbell exercises.
Machines
In many modern fitness centers all kinds of fitness machines can be found, each one training a specific muscle or muscle-group. Machines ensure that a specific movement is carried out along a pre-determined curve. This reduces the risk of performing it incorrectly. In this way you can concentrate on the weight instead of on the way the exercise is performed. In theory this will make you grow stronger whilst increasing the number of ways in which the body may be developed. In practice, however, it has been proven that fitness machines do not adapt themselves to divergent body types. Another disadvantage is that many stabilizer muscles are not stimulated by such fixed exercises. Fitness machines should therefore only be used to supplement your training, but not as the basis of a balanced body training program.
Cables.
Cable exercises combine some of the advantages of free weights with those of fitness machines. Cable exercises ensure that the muscles involved are evenly tensed during the entire movement. This in contrast to free weight exercises and exercises using fitness machines, during the performance of which the muscle tension varies.
Because of this unique way of stimulation cable exercises also deserve a place in your training program. However, here too it is important to emphasize that the selected exercises should only be used to supplement your total body training program.
Bodyweight.
Exercises which only make use of your own body weight are excellent for use outside of the gym. Many men and women who train at home do these exercises. They are easy to perform and can be done almost anywhere if you have no access to a gym. A lot of these exercises train your muscles as effectively or even better than many exercises using weights. A barbell or dumbbell exercise to train your biceps may serve as a good example. If you pull yourself up on a bar using only your biceps, you will notice that this is much heavier than the barbell or dumbbell exercise. Body weight exercises therefore are an excellent way to supplement your training. By combining these divergent methods of exercising you will have a complete arsenal of exercises and variations at your disposal. Be receptive to variation and diversity! Variation and diversity will ensure continuous development of your body and will prevent boredom.
In many respects dumbbells are superior to barbells. Dumbbells force parts of your body to work independently of each other causing each individual muscle to experience approximately the same weight. With barbells, however, the stronger muscles of a muscle-group often carry the greater part of the weight, allowing the other - weaker muscles - to work less hard. Over a longer period of time this may result in disproportional muscle development within muscle-groups.
It is important to combine barbell exercises with dumbbell exercises.
Machines
In many modern fitness centers all kinds of fitness machines can be found, each one training a specific muscle or muscle-group. Machines ensure that a specific movement is carried out along a pre-determined curve. This reduces the risk of performing it incorrectly. In this way you can concentrate on the weight instead of on the way the exercise is performed. In theory this will make you grow stronger whilst increasing the number of ways in which the body may be developed. In practice, however, it has been proven that fitness machines do not adapt themselves to divergent body types. Another disadvantage is that many stabilizer muscles are not stimulated by such fixed exercises. Fitness machines should therefore only be used to supplement your training, but not as the basis of a balanced body training program.
Cables.
Cable exercises combine some of the advantages of free weights with those of fitness machines. Cable exercises ensure that the muscles involved are evenly tensed during the entire movement. This in contrast to free weight exercises and exercises using fitness machines, during the performance of which the muscle tension varies.
Because of this unique way of stimulation cable exercises also deserve a place in your training program. However, here too it is important to emphasize that the selected exercises should only be used to supplement your total body training program.
Bodyweight.
Exercises which only make use of your own body weight are excellent for use outside of the gym. Many men and women who train at home do these exercises. They are easy to perform and can be done almost anywhere if you have no access to a gym. A lot of these exercises train your muscles as effectively or even better than many exercises using weights. A barbell or dumbbell exercise to train your biceps may serve as a good example. If you pull yourself up on a bar using only your biceps, you will notice that this is much heavier than the barbell or dumbbell exercise. Body weight exercises therefore are an excellent way to supplement your training. By combining these divergent methods of exercising you will have a complete arsenal of exercises and variations at your disposal. Be receptive to variation and diversity! Variation and diversity will ensure continuous development of your body and will prevent boredom.
Progressive Resistance
Exercising can be compared to a new job: imagine that from being an office worker from one day to the next you become a road-worker: at the beginning your body would undergo several interesting changes. You would develop your lower-back muscles by carrying stones in a wheelbarrow and in addition you would develop a firmer grip in your hands, because you would be working with a shovel all day long. In this example, the changed working conditions would result in positive adjustments, but after some time your muscle strength would no longer develop as fast as when you first started out on your new job. A sudden new impulse, however, would again cause new adjustments.
Exercising can be compared to this. Many trainees develop tremendously during the first year, but subsequently hardly achieve any noticeable results.
To force the body to keep on adjusting (and therefore growing) the progressive resistance principle is applied.
We will discuss two applications suitable for your workouts.
Proportional incremental development:
The weight is continuously and proportionally increased. An example of this application is when you add 1.25 kilograms of weight to your bench-pressing exercises every week.
Step-by-step development:
Weight is increased by leaps. Every leap is followed by a certain period without any weight increase, after which another large weight increase takes place and so on. This method is used by very experienced athletes
There are a number of methods which - provided they form part of your training - ensure progress in your workouts. Increase the weight you are lifting. Do a standard number of repetitions and sets every week. Add, for instance, 1 to 2.5 kilograms of weight to your last two sets.
Increase the number of repetitions for each set. Use the same weight for each workout, but try to increase the number of repetitions from week to week.
Increase the number of sets in each workout. Don't forget, however, that by adding one extra set you increase the total load by more than 25%!
Shorten the rest period between the sets of an exercise. Use the same weight, same number of repetitions and same pace during each workout, but shorten the rest taken between sets by for instance 10 seconds. This increases the intensity enormously.
Lengthen the time the muscle remains under tension. Use the same weight and the same number of repetitions, but try to slow down the downward motion. Start with a pace of 3-0-1 (3 seconds to lower the weight, no rest, 1 second to lift the weight). During the next workout slow the pace down to 5-0-1. The following week slow down to 7-0-1 and so on. In practice you often use 2 or more of these methods at the same time.
It is important to know that there are a number of different ways in which you can keep on exercising progressively. A slower development over a longer period of time tends to lead to better and longer lasting results. Try to develop your body as slowly and consistently as possible.
Exercising can be compared to this. Many trainees develop tremendously during the first year, but subsequently hardly achieve any noticeable results.
To force the body to keep on adjusting (and therefore growing) the progressive resistance principle is applied.
We will discuss two applications suitable for your workouts.
Proportional incremental development:
The weight is continuously and proportionally increased. An example of this application is when you add 1.25 kilograms of weight to your bench-pressing exercises every week.
Step-by-step development:
Weight is increased by leaps. Every leap is followed by a certain period without any weight increase, after which another large weight increase takes place and so on. This method is used by very experienced athletes
There are a number of methods which - provided they form part of your training - ensure progress in your workouts. Increase the weight you are lifting. Do a standard number of repetitions and sets every week. Add, for instance, 1 to 2.5 kilograms of weight to your last two sets.
Increase the number of repetitions for each set. Use the same weight for each workout, but try to increase the number of repetitions from week to week.
Increase the number of sets in each workout. Don't forget, however, that by adding one extra set you increase the total load by more than 25%!
Shorten the rest period between the sets of an exercise. Use the same weight, same number of repetitions and same pace during each workout, but shorten the rest taken between sets by for instance 10 seconds. This increases the intensity enormously.
Lengthen the time the muscle remains under tension. Use the same weight and the same number of repetitions, but try to slow down the downward motion. Start with a pace of 3-0-1 (3 seconds to lower the weight, no rest, 1 second to lift the weight). During the next workout slow the pace down to 5-0-1. The following week slow down to 7-0-1 and so on. In practice you often use 2 or more of these methods at the same time.
It is important to know that there are a number of different ways in which you can keep on exercising progressively. A slower development over a longer period of time tends to lead to better and longer lasting results. Try to develop your body as slowly and consistently as possible.
Large Muscles First
Exercise the large muscles-groups first before starting on the smaller ones. This means that the large muscle-groups of the chest, legs and back should be exercised before going on to the arms and shoulders.
Exercising of the larger muscle-groups both mentally and physically taxes your system quite heavily. With these larger muscle-groups many other muscles are involved to help finish the exercise.
Take bench-pressing exercises, for example, for training the chest. To do these exercises you do not only use your chest muscles. Your back and triceps also have to work quite hard to lift the weight. Before doing the bench-pressing exercises you could first exercise some smaller muscles like the triceps and biceps.
Take heed, however: there is a good chance that these strenuous bench-pressing exercises will tire the triceps before tiring the chest muscles. If that should be the case, you will not have trained your chest muscles sufficiently that day for growth to take place.
Moreover, you will probably have strained the triceps, which may even slow down growth!
Therefore, when starting up your workout, do the exercises involving multiple muscle-groups (compound exercises) first.
Exercising of the larger muscle-groups both mentally and physically taxes your system quite heavily. With these larger muscle-groups many other muscles are involved to help finish the exercise.
Take bench-pressing exercises, for example, for training the chest. To do these exercises you do not only use your chest muscles. Your back and triceps also have to work quite hard to lift the weight. Before doing the bench-pressing exercises you could first exercise some smaller muscles like the triceps and biceps.
Take heed, however: there is a good chance that these strenuous bench-pressing exercises will tire the triceps before tiring the chest muscles. If that should be the case, you will not have trained your chest muscles sufficiently that day for growth to take place.
Moreover, you will probably have strained the triceps, which may even slow down growth!
Therefore, when starting up your workout, do the exercises involving multiple muscle-groups (compound exercises) first.
Written Down Goals
If you want to make progress and be continuously motivated, setting realistic goals is one of the best motivators. Many trainees are highly motivated when they begin with a fitness program, but often give up after just a short while. In the long run the absence of clear goals hampers the development of your body.
Long-term goal.
This really consists of the image of your body held on to in your mind over a longer period of time. Visualize your entire body - your arms, legs, chest, shoulders and back - and try to form an image of how you want your body to look. Picture yourself in excellent condition walking along the beach or - if you are a woman - at a party in a sexy evening gown. The point is to visualize yourself as you want yourself to look ideally. Hold on to this image, because it is your long-term training goal.
Short-term goals.
These consist of the realistic and measurable intermediate goals you have to set yourself. Here we are concerned with concrete and measurable goals such as: within the next 3 months I want to lose 10 kg of fat, or within the next 8 weeks I want to gain 2 kg in muscle mass.
It is important not to set unrealistic goals. Please note also that the experience of others does not always apply to your own particular situation. Your own training experience and starting point will ultimately determine how realistic your goals are.
After having trained for a longer period of time, experience will have taught you how to set more realistic goals. Eventually you will reach the point where you are able to more or less control the development of your body. From that moment on you can begin to introduce different phases in your workout schedules. For example, effecting seasonal weight gain (muscle mass build-up) in autumn and winter and weight loss (loss of fat without loss of muscle mass) in spring for the summer.
If you set realistic goals and stick to your workout schedules, you will surpass your own expectations and goals.
It is important to take your training seriously and to organize your workouts carefully. Keeping your exercise log-book up to date. Write down your goals. Think of the parts of your body you particularly want to change and describe the desired change clearly. In other words, don't just write: I want bigger arms. Describe it as follows: within 2 months I want to achieve a 1 cm size-increase of my upper arms.
Each week write down on your printout how many centimeters you have actually added to your arms following the previous week's arm exercises. This is the only way in which you can measure what you are doing.
Measuring is knowing … Remember that many small steps in the end add up to one big step.
Long-term goal.
This really consists of the image of your body held on to in your mind over a longer period of time. Visualize your entire body - your arms, legs, chest, shoulders and back - and try to form an image of how you want your body to look. Picture yourself in excellent condition walking along the beach or - if you are a woman - at a party in a sexy evening gown. The point is to visualize yourself as you want yourself to look ideally. Hold on to this image, because it is your long-term training goal.
Short-term goals.
These consist of the realistic and measurable intermediate goals you have to set yourself. Here we are concerned with concrete and measurable goals such as: within the next 3 months I want to lose 10 kg of fat, or within the next 8 weeks I want to gain 2 kg in muscle mass.
It is important not to set unrealistic goals. Please note also that the experience of others does not always apply to your own particular situation. Your own training experience and starting point will ultimately determine how realistic your goals are.
After having trained for a longer period of time, experience will have taught you how to set more realistic goals. Eventually you will reach the point where you are able to more or less control the development of your body. From that moment on you can begin to introduce different phases in your workout schedules. For example, effecting seasonal weight gain (muscle mass build-up) in autumn and winter and weight loss (loss of fat without loss of muscle mass) in spring for the summer.
If you set realistic goals and stick to your workout schedules, you will surpass your own expectations and goals.
It is important to take your training seriously and to organize your workouts carefully. Keeping your exercise log-book up to date. Write down your goals. Think of the parts of your body you particularly want to change and describe the desired change clearly. In other words, don't just write: I want bigger arms. Describe it as follows: within 2 months I want to achieve a 1 cm size-increase of my upper arms.
Each week write down on your printout how many centimeters you have actually added to your arms following the previous week's arm exercises. This is the only way in which you can measure what you are doing.
Measuring is knowing … Remember that many small steps in the end add up to one big step.
How Much Weight
How much weight should I use? There is a short answer to this most frequently asked question: Every human body differs in strength when compared to others.Therefore you should find out for yourself by trial and error where the limits of your own strength lie. Especially during the first few weeks you will have to try and determine where the limits of your individual muscles lie. It is important to carefully write down for each individual muscle where its limits are when doing specific exercises. An example to illustrate how to determine these limits. Let us take bench-pressing, for example. First do the exercise lifting only the empty bar. The empty bar may weigh up to 20 kg and without any added weights most people can easily do the exercise. Next add on 5 kg discs, one to each side. This will already be quite a bit heavier … nevertheless, with some difficulty you manage to do approximately 10 repetitions. Add a further 2 ½ kg disc to each side. With much difficulty you can now manage about 6 to 8 repetitions. This amount of weight should then be noted on your workout schedule as your maximum bench-pressing weight. This amount becomes your starting weight for the last two sets of your bench-pressing exercises to be noted on your daily printout for your next chest workout.
Next time you do bench-pressing exercises try to increase the weight on both sides by adding on 1.25 or perhaps even 2.5 kg discs.
By taking small steps at a time your muscles will in the long run become much stronger. It is therefore better to take many small steps than a few bigger ones. This slow approach prevents injuries and, more importantly, disappointments.
The joy of weekly successes - even though they may be relatively small victories - will keep you motivated for a long period of time!
Next time you do bench-pressing exercises try to increase the weight on both sides by adding on 1.25 or perhaps even 2.5 kg discs.
By taking small steps at a time your muscles will in the long run become much stronger. It is therefore better to take many small steps than a few bigger ones. This slow approach prevents injuries and, more importantly, disappointments.
The joy of weekly successes - even though they may be relatively small victories - will keep you motivated for a long period of time!
The Head Start
Both fitness and weight training are in essence very simple. But in this case simple does not mean easy! Using the basic exercises given on this website it is impossible to grow stronger without your body as a whole at the same time becoming more impressive. When exercising with weights it is important to constantly increase the amount of weight you are lifting and to always do so in a disciplined manner.
In this connection it is important that you select a handful of basic exercises to work with over a longer period of time.
If you do not grow stronger and/or bigger while seriously engaging in weight training, something is wrong with the combination of your training, sleep and diet.
Please remember that a universal training method does not exist. Neither is there any training routine which can be repeated year in and year out with equally good results.
However, you may use the basic system given on this website as a starting point, but as you progress you should supplement and adapt your training.
Strict exercising.
Start off with a pace of 3-0-1 (3 seconds to lower the weight, no rest, 1 second to lift the weight).
This way of exercising has several advantages:
It avoids forced and uncontrolled movements (1-0-1), which may cause accidents or injuries.
It forces you to consciously carry out the exercise in a controlled manner which reinforces the mind-to-muscle link.
The extra (3 seconds) stretch in the long run increases the elasticity of the muscle concerned.
Most micro-lacerations, necessary to effect muscle growth, are sustained while the weight is being lowered.
From the above it follows that it is very important to strictly perform exercises.
In this connection it is important that you select a handful of basic exercises to work with over a longer period of time.
If you do not grow stronger and/or bigger while seriously engaging in weight training, something is wrong with the combination of your training, sleep and diet.
Please remember that a universal training method does not exist. Neither is there any training routine which can be repeated year in and year out with equally good results.
However, you may use the basic system given on this website as a starting point, but as you progress you should supplement and adapt your training.
Strict exercising.
Start off with a pace of 3-0-1 (3 seconds to lower the weight, no rest, 1 second to lift the weight).
This way of exercising has several advantages:
It avoids forced and uncontrolled movements (1-0-1), which may cause accidents or injuries.
It forces you to consciously carry out the exercise in a controlled manner which reinforces the mind-to-muscle link.
The extra (3 seconds) stretch in the long run increases the elasticity of the muscle concerned.
Most micro-lacerations, necessary to effect muscle growth, are sustained while the weight is being lowered.
From the above it follows that it is very important to strictly perform exercises.
Correct Breathing
Correct breathing is a prerequisite to proper training. Inhale deeply before starting on any exercise.
Exhale in a controlled manner during the most strenuous part of the exercise. During the easier part of the exercise, you inhale again.
In other words, you exhale when making the greatest effort whilst you inhale on the way back to the point where you started from. It is that simple! Try to do the exercises strictly as prescribed whilst inhaling and exhaling evenly. In this way you will teach yourself to breathe correctly during exercising.
Correct breathing will ensure that oxygen will be transported evenly from the lungs to the muscles.
Exhale in a controlled manner during the most strenuous part of the exercise. During the easier part of the exercise, you inhale again.
In other words, you exhale when making the greatest effort whilst you inhale on the way back to the point where you started from. It is that simple! Try to do the exercises strictly as prescribed whilst inhaling and exhaling evenly. In this way you will teach yourself to breathe correctly during exercising.
Correct breathing will ensure that oxygen will be transported evenly from the lungs to the muscles.
Variation
There are no hard and fast rules for when you should drastically change your workouts. Much depends on how you react to your current training-program, your predisposition and your training-history.
Changing your training-program will stimulate the muscles differently, forcing them to adjust. Aside from a protein-rich diet, variation is the most important factor to ensure positive long-term development.
Once you have reached the intermediate level, you will notice that you exercise more often, require more food (proteins) and need more rest, whereas at the same time you will start to use various supplements.
It is important to start implementing in your daily workouts any extra information you may have obtained from books and magazines about exercising and nutrition.
Changing your training-program will stimulate the muscles differently, forcing them to adjust. Aside from a protein-rich diet, variation is the most important factor to ensure positive long-term development.
Once you have reached the intermediate level, you will notice that you exercise more often, require more food (proteins) and need more rest, whereas at the same time you will start to use various supplements.
It is important to start implementing in your daily workouts any extra information you may have obtained from books and magazines about exercising and nutrition.
Rest
The importance of rest is too often underestimated. Muscles do not grow inside the gym; they grow outside of the gym! Both under-exercising (insufficient muscle stimulation) and over-exercising (excessive muscle stimulation) are counter-productive.
Continuous or even incidental over-exercising of the muscles will not strengthen them. On the contrary, it may even weaken them. Proper balance between resting and exercising must, therefore, be observed.
Beginners often grow faster during the first few months than many advanced body-shapers can remember. Moreover, beginners often appear not to be affected by over-exercising. They therefore start exercising even more intensively and their bodies always seem to adjust wonderfully.
Unfortunately, however, this will end. After a while the growth slows down and you enter the stage where, like most advanced drug free bodybuilders, you have to exercise hard for just a little growth. However, once you have reached this point you are able to lift more weight in less time; in other words, your workout intensity has increased.
It is important to know that specifically at this stage your body needs more rest. Such rest should consist of 8 full hours of sleep every day, a half an hour's afternoon-nap or a specific muscle massage. Particularly if you feel muscular pain following a very intensive workout, rest is of paramount importance to afford your body a chance to recover
It is important to know that specifically at this stage your body needs more rest. Such rest should consist of 8 full hours of sleep every day, a half an hour's afternoon-nap or a specific muscle massage. Particularly if you feel muscular pain following a very intensive workout, rest is of paramount importance to afford your body a chance to recover.
A diet based on extra high-grade proteins and extra stretching are excellent during this recovery period. Once the muscle has completely recovered after a couple of days, you may start exercising it again.
If you exercise 3 days a week - for instance on Mondays, Wednesdays and Fridays -, you should use the remaining 4 days to recover and grow (by eating well and resting thoroughly).
Three days a week going to the gym and training this way usually is more than enough! Exercising one day extra per week is probably not conducive to muscle-development.
Once every 4 to 6 weeks spend a whole week without exercising at all.
Between sets of exercises it is probably best not to rest more than 30 to 90 seconds. This way the intensity of the total workout remains high, which stimulates the burning of fat and improves your stamina and overall condition of your body.
If you are a beginner, you will notice that your average workout takes longer. That is because you spend more time on other things than on actually exercising. However, after a while your body will adjust to the intensity of your workouts. You will then begin to notice that the exercises use up less time and that you can do more work in less time.
However, if you do not feel very well, by all means take more rest in between sets of exercises.
Continuous or even incidental over-exercising of the muscles will not strengthen them. On the contrary, it may even weaken them. Proper balance between resting and exercising must, therefore, be observed.
Beginners often grow faster during the first few months than many advanced body-shapers can remember. Moreover, beginners often appear not to be affected by over-exercising. They therefore start exercising even more intensively and their bodies always seem to adjust wonderfully.
Unfortunately, however, this will end. After a while the growth slows down and you enter the stage where, like most advanced drug free bodybuilders, you have to exercise hard for just a little growth. However, once you have reached this point you are able to lift more weight in less time; in other words, your workout intensity has increased.
It is important to know that specifically at this stage your body needs more rest. Such rest should consist of 8 full hours of sleep every day, a half an hour's afternoon-nap or a specific muscle massage. Particularly if you feel muscular pain following a very intensive workout, rest is of paramount importance to afford your body a chance to recover
It is important to know that specifically at this stage your body needs more rest. Such rest should consist of 8 full hours of sleep every day, a half an hour's afternoon-nap or a specific muscle massage. Particularly if you feel muscular pain following a very intensive workout, rest is of paramount importance to afford your body a chance to recover.
A diet based on extra high-grade proteins and extra stretching are excellent during this recovery period. Once the muscle has completely recovered after a couple of days, you may start exercising it again.
If you exercise 3 days a week - for instance on Mondays, Wednesdays and Fridays -, you should use the remaining 4 days to recover and grow (by eating well and resting thoroughly).
Three days a week going to the gym and training this way usually is more than enough! Exercising one day extra per week is probably not conducive to muscle-development.
Once every 4 to 6 weeks spend a whole week without exercising at all.
Between sets of exercises it is probably best not to rest more than 30 to 90 seconds. This way the intensity of the total workout remains high, which stimulates the burning of fat and improves your stamina and overall condition of your body.
If you are a beginner, you will notice that your average workout takes longer. That is because you spend more time on other things than on actually exercising. However, after a while your body will adjust to the intensity of your workouts. You will then begin to notice that the exercises use up less time and that you can do more work in less time.
However, if you do not feel very well, by all means take more rest in between sets of exercises.
Diet
Your diet should at least include the following:
• 4 to 6 small meals per day (every 2½ to 3 hours)
• each meal should include a portion of proteins
• a good multivitamin/mineral supplement
• you should drink more than two liters of water a day
• a beverage containing 70 to 75 grams of carbohydrates (or a banana) to be taken right after the workout
• more than 50 grams of proteins to be taken within 1½ hours following the workout.
If you fail to include one or more of the above elements in your daily diet, optimal muscle development will not be achieved. In addition, the above-mentioned dietary regime is a proven method to keep your body fat content low.
Particularly with women a protein-rich diet stimulates the burning of fat.
Common protein-sources are chicken, turkey, beef, fish (e.g. tuna), eggs, dairy products and protein powders. For the sake of convenience we refer you to your local fitness center for advice on the selection of the right kind of protein powder. This powder mixed in with milk and taken with your meals is a relatively easy way to get the extra proteins needed for muscle growth. If preparing 4 to 6 meals a day is too much of a hassle for you, you might consider taking 'meal replacements' for two of the meals instead. These powders are ideal for people who burn the candle at both ends, for they instantly provide a complete meal.
Meal replacements have been developed to supplement your diet and to make sure that your muscles will at all times be supplied with the right quantity of nutrients needed for muscle repair and growth.
The Daily Meal Plan. You will find that the Daily Meal Plan consists of two columns. Use the 'planned' column to note what you plan to eat during any given day. Select three balanced meals (breakfast, lunch and dinner) per day and in between meals take protein powder mixed in with milk. Use the 'actual' column to note the meals you actually had during that day. It is important to make sure that with each meal you consume at least a reasonable amount of proteins, preferably proteins from a good protein-source such as eggs or a protein powder. 3 to 5 protein portions a day are enough to expect your workouts to produce optimal results!
You will notice that an increased daily protein-intake has a positive effect on muscle repair.
You may use the space provided for notes to describe how your muscular pain developed, for instance - particularly how it decreased. In this way your notes will enable you to discern how your diet influenced the repair of your muscles. Based on this experience you can optimize the selection of your diet.
• 4 to 6 small meals per day (every 2½ to 3 hours)
• each meal should include a portion of proteins
• a good multivitamin/mineral supplement
• you should drink more than two liters of water a day
• a beverage containing 70 to 75 grams of carbohydrates (or a banana) to be taken right after the workout
• more than 50 grams of proteins to be taken within 1½ hours following the workout.
If you fail to include one or more of the above elements in your daily diet, optimal muscle development will not be achieved. In addition, the above-mentioned dietary regime is a proven method to keep your body fat content low.
Particularly with women a protein-rich diet stimulates the burning of fat.
Common protein-sources are chicken, turkey, beef, fish (e.g. tuna), eggs, dairy products and protein powders. For the sake of convenience we refer you to your local fitness center for advice on the selection of the right kind of protein powder. This powder mixed in with milk and taken with your meals is a relatively easy way to get the extra proteins needed for muscle growth. If preparing 4 to 6 meals a day is too much of a hassle for you, you might consider taking 'meal replacements' for two of the meals instead. These powders are ideal for people who burn the candle at both ends, for they instantly provide a complete meal.
Meal replacements have been developed to supplement your diet and to make sure that your muscles will at all times be supplied with the right quantity of nutrients needed for muscle repair and growth.
The Daily Meal Plan. You will find that the Daily Meal Plan consists of two columns. Use the 'planned' column to note what you plan to eat during any given day. Select three balanced meals (breakfast, lunch and dinner) per day and in between meals take protein powder mixed in with milk. Use the 'actual' column to note the meals you actually had during that day. It is important to make sure that with each meal you consume at least a reasonable amount of proteins, preferably proteins from a good protein-source such as eggs or a protein powder. 3 to 5 protein portions a day are enough to expect your workouts to produce optimal results!
You will notice that an increased daily protein-intake has a positive effect on muscle repair.
You may use the space provided for notes to describe how your muscular pain developed, for instance - particularly how it decreased. In this way your notes will enable you to discern how your diet influenced the repair of your muscles. Based on this experience you can optimize the selection of your diet.
Carbohydrates
Carbohydrates are the main suppliers of body energy. They also add volume to a meal filling the stomach and giving you a sated feeling. Subsequently during the digestive processes the most important kinds of carbohydrates - better known as starch and sugar - are broken down to form glucose or blood sugar.
Blood sugar produces the important energy required by the nerves and brain. To prevent the tissue building proteins contained in your food from being used for energy supply, you add carbohydrates to your diet.
Carbohydrates are just as important for your health as fats and proteins. It is recommended to make sure that at least 50% of your daily food-intake consists of carbohydrates. Preferably complex carbohydrates.
Complex carbohydrates are found in:
• Potatoes
• Vegetables, fresh unpeeled fruit, dried subtropical fruit (tutti frutti, raisins etc.)
• Legumes (brown and white beans, marrow-fat peas and common peas)
• Rye bread, wholemeal and brown bread
• Wholemeal products such as oatmeal, muesli, wild rice, maize, whole-wheat macaroni
• Nuts, peanuts and flaxoil. Simple carbohydrates are found in: sugar, sweets
• Confectionery and pastry
• Biscuits, crackers and toast.
Blood sugar produces the important energy required by the nerves and brain. To prevent the tissue building proteins contained in your food from being used for energy supply, you add carbohydrates to your diet.
Carbohydrates are just as important for your health as fats and proteins. It is recommended to make sure that at least 50% of your daily food-intake consists of carbohydrates. Preferably complex carbohydrates.
Complex carbohydrates are found in:
• Potatoes
• Vegetables, fresh unpeeled fruit, dried subtropical fruit (tutti frutti, raisins etc.)
• Legumes (brown and white beans, marrow-fat peas and common peas)
• Rye bread, wholemeal and brown bread
• Wholemeal products such as oatmeal, muesli, wild rice, maize, whole-wheat macaroni
• Nuts, peanuts and flaxoil. Simple carbohydrates are found in: sugar, sweets
• Confectionery and pastry
• Biscuits, crackers and toast.
Proteins
(Whey) Proteins are necessary for building up and maintaining the muscles, organs, nervous system and also for many other body processes.
Children and weightlifters have one thing in common: they both grow and are therefore constantly building up new muscle tissue. Both children and sportsmen and women need extra proteins.
Not all proteins are created equal, but they all consist of the same 20 amino acids. All proteins are eventually broken down in the body into these amino acids. They all function differently and are active in various parts of the body. The amino acids are assimilated by the blood through the intestinal wall. The blood transports them to the liver. In the liver the following process takes place:
• with the help of certain enzymes amino acids are turned into new body proteins
proteins are broken down into amino acids
• amino acids are broken down into a nitrogenous part and a nitrogen-free part
• one of the chemicals formed from the nitrogenous part is urea, which is secreted through the kidneys with the urine
• from the nitrogen-free part glucose is formed which supplies energy to the brain and nervous system.
Proteins play a very important part in keeping the body healthy.In principle there are two kinds of proteins:
Complete proteins contain the right proportion of the eight essential (necessary) amino acids required for tissue build-up. Usually they are of animal origin. Examples are: meat, fish, eggs, milk and cheese. These proteins usually also contain a fair amount of fat.
Incomplete proteins do not contain all of the essential amino acids. However, if these incomplete proteins are combined with small amounts of complete proteins, the body can make full use of them. Examples are: seeds, nuts, peas, cereals and beans. A combined intake of complete and incomplete sources results in a more balanced diet than if they are consumed separately. Important protein-sources are:
• meat, fish and poultry
• milk and dairy products
• cheese
• cottage cheese
• eggs
• crustaceans and shellfish
• Legumes.
If you practice sports intensively, 30% to 35% of your diet should consist of high-grade proteins.
As a rule of thumb you may multiply your body weight (in kilograms) with a factor of 1.8. The resulting figure represents your protein requirement in grams per day. For instance, a sporting person weighing 75 kilograms requires a minimum intake of: 75 x 1.8 = 135 grams of proteins per day just to preserve muscle already build.
Using a protein supplement (in the form of a powder) is a friendly way to meet your daily protein requirement.
Children and weightlifters have one thing in common: they both grow and are therefore constantly building up new muscle tissue. Both children and sportsmen and women need extra proteins.
Not all proteins are created equal, but they all consist of the same 20 amino acids. All proteins are eventually broken down in the body into these amino acids. They all function differently and are active in various parts of the body. The amino acids are assimilated by the blood through the intestinal wall. The blood transports them to the liver. In the liver the following process takes place:
• with the help of certain enzymes amino acids are turned into new body proteins
proteins are broken down into amino acids
• amino acids are broken down into a nitrogenous part and a nitrogen-free part
• one of the chemicals formed from the nitrogenous part is urea, which is secreted through the kidneys with the urine
• from the nitrogen-free part glucose is formed which supplies energy to the brain and nervous system.
Proteins play a very important part in keeping the body healthy.In principle there are two kinds of proteins:
Complete proteins contain the right proportion of the eight essential (necessary) amino acids required for tissue build-up. Usually they are of animal origin. Examples are: meat, fish, eggs, milk and cheese. These proteins usually also contain a fair amount of fat.
Incomplete proteins do not contain all of the essential amino acids. However, if these incomplete proteins are combined with small amounts of complete proteins, the body can make full use of them. Examples are: seeds, nuts, peas, cereals and beans. A combined intake of complete and incomplete sources results in a more balanced diet than if they are consumed separately. Important protein-sources are:
• meat, fish and poultry
• milk and dairy products
• cheese
• cottage cheese
• eggs
• crustaceans and shellfish
• Legumes.
If you practice sports intensively, 30% to 35% of your diet should consist of high-grade proteins.
As a rule of thumb you may multiply your body weight (in kilograms) with a factor of 1.8. The resulting figure represents your protein requirement in grams per day. For instance, a sporting person weighing 75 kilograms requires a minimum intake of: 75 x 1.8 = 135 grams of proteins per day just to preserve muscle already build.
Using a protein supplement (in the form of a powder) is a friendly way to meet your daily protein requirement.
Fats
It is important to know more about omega 3 fats and supplements. Contrary to what most people think, fats are very important and are essential for various body processes. The most important function of fat is the production of energy. Vitamins A, D, E and K can only be dissolved in fat. Fats may be of animal or vegetable origin. It is important to make a simple distinction between 'good' and 'bad' fats.
Saturated fats are of the kind found in products such as meat and dairy products. Your body uses them almost exclusively for the production of energy. If you eat too many of these every day, they may start clogging up your veins causing physical discomfort and other problems. Unsaturated fats are usually found in products of vegetable origin. Examples are: sunflower oil, olive oil and nuts. Fatty acids are used by the body to form cell-membranes, to support the central nervous system, to produce a number of important hormones and for many other essential body processes.
In addition, the body also uses them to produce energy after the most important functions of these fatty acids have been fulfilled. Your body is capable of producing many kinds of fats by itself, except for the omega-6 and omega-3 types. These fats should preferably be contained in your diet. These fats are sometimes also referred to as 'essential' fats. Unfortunately these fats do not form part of most people's daily dietary intake.
A few practical ways to ensure you consume these fats:
• Take half a tablespoon of flaxseed oil every day (for instance on salads) or mixed in with your protein shake
• whenever possible, use sunflower oil or olive oil
• every now and then eat a handful of walnuts, almonds or sunflower-seeds
• eat biological peanut butter on rough wholemeal bread
• eat fatty fish such as salmon, trout or mackerel regularly
• eat turkey and beef regularly and drink a lot of milk.
If you follow one or more of these suggestions, your training-results and general health will improve considerably. If you take care of implementing the above items in your daily food scheme, you are well on your way improving your training results and general health!
Therefore add a table spoon of flaxseed oil daily to ensure you get enough of the healthy omega-6 and omega-3 fatty acids and to experience the benefits.
Saturated fats are of the kind found in products such as meat and dairy products. Your body uses them almost exclusively for the production of energy. If you eat too many of these every day, they may start clogging up your veins causing physical discomfort and other problems. Unsaturated fats are usually found in products of vegetable origin. Examples are: sunflower oil, olive oil and nuts. Fatty acids are used by the body to form cell-membranes, to support the central nervous system, to produce a number of important hormones and for many other essential body processes.
In addition, the body also uses them to produce energy after the most important functions of these fatty acids have been fulfilled. Your body is capable of producing many kinds of fats by itself, except for the omega-6 and omega-3 types. These fats should preferably be contained in your diet. These fats are sometimes also referred to as 'essential' fats. Unfortunately these fats do not form part of most people's daily dietary intake.
A few practical ways to ensure you consume these fats:
• Take half a tablespoon of flaxseed oil every day (for instance on salads) or mixed in with your protein shake
• whenever possible, use sunflower oil or olive oil
• every now and then eat a handful of walnuts, almonds or sunflower-seeds
• eat biological peanut butter on rough wholemeal bread
• eat fatty fish such as salmon, trout or mackerel regularly
• eat turkey and beef regularly and drink a lot of milk.
If you follow one or more of these suggestions, your training-results and general health will improve considerably. If you take care of implementing the above items in your daily food scheme, you are well on your way improving your training results and general health!
Therefore add a table spoon of flaxseed oil daily to ensure you get enough of the healthy omega-6 and omega-3 fatty acids and to experience the benefits.
Vitamins
Nowadays vitamin C undoubtedly is the most well-known of all vitamins. Almost everybody knows that fruit is a good source of vitamin C. The two most important functions of vitamin C are the formation of 'collagen', which is needed for the production of connective tissue (connecting muscle tissue to joints) as well as for protection against free radicals (harmful substances in the body).
Vitamin C's functioning as an antioxidant is in fact its most important feature as compared to other water-soluble vitamins. Vitamins speed up the healing of wounds and even of burns due to the fact that, as we have seen, it helps forming connective tissue. Organs and tissue, such as bones, teeth and skin, are very dependent upon the formation of 'collagen'. Vitamin C collaborates with other vitamins. It is needed, for instance, to activate certain vitamins of the B complex. In addition, it regenerates the functioning of vitamin E, even after E has neutralized 'free radicals' in the body.
Intensive training is like a double-edged sword: on the one hand you have to exercise to stay fit, on the other hand exercising increases oxygen-assimilation, which in its turn stimulates the production of 'free radicals' in the body. Research has shown that the intake of food supplements, such as vitamins C and E taken together, substantially reduces the production of free radicals. Research has shown that an intake of 500 milligrams of vitamin C two hours before exercising helps to prevent muscular pain.
Include a good vitamin C supplement in your diet!
Vitamin C can be found in: citrus-fruits, strawberries, tomatoes, broccoli and potatoes. One kiwi, for instance, may contain nearly 100 mg. of vitamin C. One thing is certain: vitamin C is secreted within 12 hours. It is therefore preferable to take vitamin C twice a day.
It is probably best to take at least 1 gram or 1,000 milligrams of vitamin C each day. Especially when you have to perform in stressful situations, or if you don't get enough sleep or are exercising intensively, you may increase the daily dosage up to 4,000 mg.
You will feel a lot better during the day if you take such quantities of vitamin C. Such quantities will also prevent typical symptoms such as colds and will increase your resistance against flues and suchlike ailments.
Vitamin C's functioning as an antioxidant is in fact its most important feature as compared to other water-soluble vitamins. Vitamins speed up the healing of wounds and even of burns due to the fact that, as we have seen, it helps forming connective tissue. Organs and tissue, such as bones, teeth and skin, are very dependent upon the formation of 'collagen'. Vitamin C collaborates with other vitamins. It is needed, for instance, to activate certain vitamins of the B complex. In addition, it regenerates the functioning of vitamin E, even after E has neutralized 'free radicals' in the body.
Intensive training is like a double-edged sword: on the one hand you have to exercise to stay fit, on the other hand exercising increases oxygen-assimilation, which in its turn stimulates the production of 'free radicals' in the body. Research has shown that the intake of food supplements, such as vitamins C and E taken together, substantially reduces the production of free radicals. Research has shown that an intake of 500 milligrams of vitamin C two hours before exercising helps to prevent muscular pain.
Include a good vitamin C supplement in your diet!
Vitamin C can be found in: citrus-fruits, strawberries, tomatoes, broccoli and potatoes. One kiwi, for instance, may contain nearly 100 mg. of vitamin C. One thing is certain: vitamin C is secreted within 12 hours. It is therefore preferable to take vitamin C twice a day.
It is probably best to take at least 1 gram or 1,000 milligrams of vitamin C each day. Especially when you have to perform in stressful situations, or if you don't get enough sleep or are exercising intensively, you may increase the daily dosage up to 4,000 mg.
You will feel a lot better during the day if you take such quantities of vitamin C. Such quantities will also prevent typical symptoms such as colds and will increase your resistance against flues and suchlike ailments.
Minerals
Minerals and trace elements do not produce energy. They are scattered in various quantities throughout the body. They are indispensable for the build-up and maintenance of the body. Iron, for instance, plays a role in the formation of blood and calcium plays a role in the construction of the skeleton. A short review of a number of minerals and trace elements:
Calcium. Required for growth and maintenance of bones and teeth. Found in milk, cottage cheese and cheese.
Phosphorus. Used for the transportation of substances in the blood, for skeleton construction and involved in metabolism. Found in milk, cheese, meat, fish and eggs.
Iron. Forms parts of red blood cells. Found in meat, green vegetables, legumes and wholegrain products.
Sodium. Plays a role in maintaining fluid balance. Found in nearly all foodstuffs.
Potassium. Plays a role in maintaining fluid balance and in relaying nerve-impulses via the nervous system (when contracting muscles). Found in milk, meat, fish, fruit, potatoes, nuts, coffee and chocolate.
Fluorine. Dentine and enamel hardener. Found in drinking water, tea, sea-fish, vegetables and fruit.
Iodine. Important for producing thyroid hormone and other hormones needed for muscle-growth. Found in mussels, shrimps, drinking water, dairy products and table salt.
It is recommended you take a good multivitamin supplement to ensure you meet your daily requirements.
Calcium. Required for growth and maintenance of bones and teeth. Found in milk, cottage cheese and cheese.
Phosphorus. Used for the transportation of substances in the blood, for skeleton construction and involved in metabolism. Found in milk, cheese, meat, fish and eggs.
Iron. Forms parts of red blood cells. Found in meat, green vegetables, legumes and wholegrain products.
Sodium. Plays a role in maintaining fluid balance. Found in nearly all foodstuffs.
Potassium. Plays a role in maintaining fluid balance and in relaying nerve-impulses via the nervous system (when contracting muscles). Found in milk, meat, fish, fruit, potatoes, nuts, coffee and chocolate.
Fluorine. Dentine and enamel hardener. Found in drinking water, tea, sea-fish, vegetables and fruit.
Iodine. Important for producing thyroid hormone and other hormones needed for muscle-growth. Found in mussels, shrimps, drinking water, dairy products and table salt.
It is recommended you take a good multivitamin supplement to ensure you meet your daily requirements.
Pain & Growth
Counterbalancing as a result of intensive weight training.
Intensive weight training will cause micro-lacerations in your muscles and connective tissue. While you are not training (resting) the body will prepare itself for the next training session. To be able to cope with the next session the body will restore balance by repairing and at the same time reinforcing aforementioned micro-lacerations. Vitamin C and the proteins contained in your diet are the most important stimulants of this process. After a complete recovery the repaired and reinforced muscles will be able to cope with a load comparable to the ‘previous’ session. Fitness, weight training and body-shaping are in fact based on this counterbalancing process. It is therefore important to realize that muscles should be trained progressively (i.e. incrementally) over a certain period of time.
Muscular pain
Simply put, muscular pain is the ‘soreness’ one feels in the muscles during the days following a workout. During these days accumulated waste-products, such as lactic acid and free radicals, are removed. The pain felt while the micro-lacerations are healing ensures that you cannot use the muscle as intensively as before or that you may even prefer to leave it alone altogether. There is much difference of opinion about muscular pain, but one thing is certain: muscular pain is a good indicator. As soon as there has been no muscular pain at all for about two days, a muscle is normally ready for the next training.
Muscle fibers
Muscle fibers react differently to sets of 4 to 6 repetitions than to sets of 8 to 12 repetitions. Without going into too much detail, the following rule of thumb may be applied:
1. Sets of 4 to 6 repetitions strengthen your muscle fibers and connective tissue (which means that you can increasingly lift more weight)
2. As a rule, sets of 6 to 8 repetitions make your muscle fibers larger (which means that the muscle fibers increase in size)
3. Sets consisting of more repetitions provide the muscles with neurological stimulation, improving signal transfer from the brain to the muscles. By periodically exercising with a higher number of repetitions you lay the basis for a more effective training with fewer repetitions (4 to 6 and 6 to 8 repetitions).
Recovery time
In most cases the Body-shaping program works best with a 3-days-a-week schedule. Ideally you would train every other day allowing your muscles and central nervous system 48 hours to recover after each training session. It is most important to listen to your body and to make adjustments depending on how you feel at a given moment. So, if you feel rather tired, do not hesitate to just skip a day. If you are well-disciplined, taking a day or two off will not interfere with your development. Often a day of rest will renew your enthusiasm. Therefore, when in doubt, it is probably better to take it easy and avoid over-exercising.
Not everyone feels muscular pain. Especially women seldom experience muscular pain except for the first time they train. This is because women have more of the estrogen hormone than men. This hormone protects the muscle against muscle trauma caused by weight training. It looks as though there is no direct correlation between the training of a muscle and the resulting muscular pain. The moment you finish training a muscle it is tensed, pumped up and may even ‘burn’ a little. At that moment the muscle is less strong, but not yet painful or sensitive. After a few hours the swelling will disappear and the strength will return, but there is still no muscular pain at all. However, 24 to 48 hours after an intensive training-session the muscular pain does set in!
Muscular pain develops slowly and after 1 or 2 days the trained muscle fibers cause minor pain sensations which worsen. We normally call these sensations ‘muscular pain’. This phenomenon can be explained by what we already know: it is caused by chemicals preparing the muscle for growth.
Muscular pain, therefore, seems to be a necessary evil to effect muscle growth. You can therefore measure the intensity of your last weight training by the amount of muscular pain you feel. In other words, if during the days following your training you experience little or no muscular pain, be sure to try and use more weight the next time you train that particular muscle-group.
Intensive weight training will cause micro-lacerations in your muscles and connective tissue. While you are not training (resting) the body will prepare itself for the next training session. To be able to cope with the next session the body will restore balance by repairing and at the same time reinforcing aforementioned micro-lacerations. Vitamin C and the proteins contained in your diet are the most important stimulants of this process. After a complete recovery the repaired and reinforced muscles will be able to cope with a load comparable to the ‘previous’ session. Fitness, weight training and body-shaping are in fact based on this counterbalancing process. It is therefore important to realize that muscles should be trained progressively (i.e. incrementally) over a certain period of time.
Muscular pain
Simply put, muscular pain is the ‘soreness’ one feels in the muscles during the days following a workout. During these days accumulated waste-products, such as lactic acid and free radicals, are removed. The pain felt while the micro-lacerations are healing ensures that you cannot use the muscle as intensively as before or that you may even prefer to leave it alone altogether. There is much difference of opinion about muscular pain, but one thing is certain: muscular pain is a good indicator. As soon as there has been no muscular pain at all for about two days, a muscle is normally ready for the next training.
Muscle fibers
Muscle fibers react differently to sets of 4 to 6 repetitions than to sets of 8 to 12 repetitions. Without going into too much detail, the following rule of thumb may be applied:
1. Sets of 4 to 6 repetitions strengthen your muscle fibers and connective tissue (which means that you can increasingly lift more weight)
2. As a rule, sets of 6 to 8 repetitions make your muscle fibers larger (which means that the muscle fibers increase in size)
3. Sets consisting of more repetitions provide the muscles with neurological stimulation, improving signal transfer from the brain to the muscles. By periodically exercising with a higher number of repetitions you lay the basis for a more effective training with fewer repetitions (4 to 6 and 6 to 8 repetitions).
Recovery time
In most cases the Body-shaping program works best with a 3-days-a-week schedule. Ideally you would train every other day allowing your muscles and central nervous system 48 hours to recover after each training session. It is most important to listen to your body and to make adjustments depending on how you feel at a given moment. So, if you feel rather tired, do not hesitate to just skip a day. If you are well-disciplined, taking a day or two off will not interfere with your development. Often a day of rest will renew your enthusiasm. Therefore, when in doubt, it is probably better to take it easy and avoid over-exercising.
Not everyone feels muscular pain. Especially women seldom experience muscular pain except for the first time they train. This is because women have more of the estrogen hormone than men. This hormone protects the muscle against muscle trauma caused by weight training. It looks as though there is no direct correlation between the training of a muscle and the resulting muscular pain. The moment you finish training a muscle it is tensed, pumped up and may even ‘burn’ a little. At that moment the muscle is less strong, but not yet painful or sensitive. After a few hours the swelling will disappear and the strength will return, but there is still no muscular pain at all. However, 24 to 48 hours after an intensive training-session the muscular pain does set in!
Muscular pain develops slowly and after 1 or 2 days the trained muscle fibers cause minor pain sensations which worsen. We normally call these sensations ‘muscular pain’. This phenomenon can be explained by what we already know: it is caused by chemicals preparing the muscle for growth.
Muscular pain, therefore, seems to be a necessary evil to effect muscle growth. You can therefore measure the intensity of your last weight training by the amount of muscular pain you feel. In other words, if during the days following your training you experience little or no muscular pain, be sure to try and use more weight the next time you train that particular muscle-group.
Warm Up & Stretching
Before performing these exercises it is necessary to carefully and properly warm up all the muscles, joints and ligaments. Not only does a warming-up limit the chances of sustaining injuries, it also assists the body to perform at a higher level of intensity. There are in fact two ways to warm up the muscles:
The first one is to do a few exercises designed to effect a rise in body temperature. In addition, warming-up exercises cause more oxygen to be transported to the muscles. Examples of such exercises are: rope-skipping, cycling or jogging. These exercises instantly speed up the circulation of the blood and enhance muscle elasticity.
The second way is more directly linked to certain specific exercises and is also simple. Before starting a basic exercise you may perform a number of repetitions or sets on a machine to warm-up the relevant muscle-group, whilst monotonously preparing the muscle for the work to be done.
An example of how you may prepare the chest muscles for bench-pressing exercises: do two sets using an empty or near empty bar prior to the sets noted on your workout schedule. These warming-up sets specifically prepare the chest muscles.
After the warm-up carry out the exercise whilst gradually increasing the weight. These warming-up sets should noticeably activate the muscles. If need be, add a light weight. On cold days you may even carry on until you begin to perspire. This is a good indication that you are well warmed-up. The warming-up exercises are monotonous and repetitive. While doing these sets, use the time to visualize the performance of your workout.
There is a universal truth which is applicable to warming-up: you can never start out with too little weight, but you can easily start out with too much weight!
Remember then to start out gently and to gradually build up the amount of weight. It is better to do an extra set than to start out straightaway with too much weight. It is advisable to do the first type of warming-up exercises before your workout and the second type while performing the exercises noted on your workout schedule.
Stretching is necessary and at the same time acts as a buffer neutralizing the negative effects of intensive training. When training intensively, all kinds of waste accumulates in the muscles. These substances lengthen the time required for repairing the micro-lacerations, which are - purposefully - caused by an intensive fitness program. Stretching is a way to speed up the repair process, to strengthen your connective tissue (tissue connecting muscle to the joint) and to remove harmful waste.And a positive side-effect of it is that it simply makes you feel better! Stretching should always be done from a stationary position moving in a slow and controlled fashion. Concentrate on stretching the muscle with the utmost care. Continue the stretching movement right up to the point where you feel the muscle starts to tense up. If you overstretch, the body will automatically send a reflex signal causing the muscle to tense up. By performing the exercise slowly you can reach the point where you can comfortably stretch the muscle to its maximum without overstretching it. Contrary to weight training exercises, repetition of stretch exercises will only yield extra advantages. Because muscle tissue does not have to recover from stretch exercises, you may stretch as often as you like.
One of the best moments to stretch is during your workout. The rest period in between two sets of exercises is the ideal moment to stretch the muscles you were training. In this way you increase the flexibility of the exercise whilst preventing the muscles from shortening before you carry on training with more weight.
Remember the following rules:
• Avoid forced or jerky movements. Stretch in a slow and controlled manner.
• Hold the stretch position for a couple of seconds; 2 to 5 seconds are enough, but you may hold for longer.
• Do not overstretch! Stretching in between sets and later in the day after an intensive workout reduces muscular pain during the following days.
Warming-up and stretching will eventually enable you to train better and to stimulate muscle development more effectively.
The first one is to do a few exercises designed to effect a rise in body temperature. In addition, warming-up exercises cause more oxygen to be transported to the muscles. Examples of such exercises are: rope-skipping, cycling or jogging. These exercises instantly speed up the circulation of the blood and enhance muscle elasticity.
The second way is more directly linked to certain specific exercises and is also simple. Before starting a basic exercise you may perform a number of repetitions or sets on a machine to warm-up the relevant muscle-group, whilst monotonously preparing the muscle for the work to be done.
An example of how you may prepare the chest muscles for bench-pressing exercises: do two sets using an empty or near empty bar prior to the sets noted on your workout schedule. These warming-up sets specifically prepare the chest muscles.
After the warm-up carry out the exercise whilst gradually increasing the weight. These warming-up sets should noticeably activate the muscles. If need be, add a light weight. On cold days you may even carry on until you begin to perspire. This is a good indication that you are well warmed-up. The warming-up exercises are monotonous and repetitive. While doing these sets, use the time to visualize the performance of your workout.
There is a universal truth which is applicable to warming-up: you can never start out with too little weight, but you can easily start out with too much weight!
Remember then to start out gently and to gradually build up the amount of weight. It is better to do an extra set than to start out straightaway with too much weight. It is advisable to do the first type of warming-up exercises before your workout and the second type while performing the exercises noted on your workout schedule.
Stretching is necessary and at the same time acts as a buffer neutralizing the negative effects of intensive training. When training intensively, all kinds of waste accumulates in the muscles. These substances lengthen the time required for repairing the micro-lacerations, which are - purposefully - caused by an intensive fitness program. Stretching is a way to speed up the repair process, to strengthen your connective tissue (tissue connecting muscle to the joint) and to remove harmful waste.And a positive side-effect of it is that it simply makes you feel better! Stretching should always be done from a stationary position moving in a slow and controlled fashion. Concentrate on stretching the muscle with the utmost care. Continue the stretching movement right up to the point where you feel the muscle starts to tense up. If you overstretch, the body will automatically send a reflex signal causing the muscle to tense up. By performing the exercise slowly you can reach the point where you can comfortably stretch the muscle to its maximum without overstretching it. Contrary to weight training exercises, repetition of stretch exercises will only yield extra advantages. Because muscle tissue does not have to recover from stretch exercises, you may stretch as often as you like.
One of the best moments to stretch is during your workout. The rest period in between two sets of exercises is the ideal moment to stretch the muscles you were training. In this way you increase the flexibility of the exercise whilst preventing the muscles from shortening before you carry on training with more weight.
Remember the following rules:
• Avoid forced or jerky movements. Stretch in a slow and controlled manner.
• Hold the stretch position for a couple of seconds; 2 to 5 seconds are enough, but you may hold for longer.
• Do not overstretch! Stretching in between sets and later in the day after an intensive workout reduces muscular pain during the following days.
Warming-up and stretching will eventually enable you to train better and to stimulate muscle development more effectively.
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