Some basic principles are essential to know to start bodybuilding without injury and put the odds on his side to progress quickly and achieve the objectives.
The principles of overload and specificity can target the intensity and uniqueness of the task undertaken. Overcompensation and recovery attach to assay the rest and load declines during the session and the driving cycle. Unable to train effectively ignoring its maximum potential in working workshop. To progress and measure the effort it is essential to know its maximum load or 1RM (one repetition maximum). The concept of transfer allows you to find consistency, a relationship between the various issues of bodybuilding. Drink is muscling, well hydrated, is obvious by always applied. Finally handling heavy loads imposes strict security rules. In order to accelerate the process of cutting, bulking and fast muscle growth, you can look over the best legal steroids available on the market right now. Not only this, but there are also natural SARMs alternatives for bulking, muscle growth and fat loss. On top of that, it doesn’t hurt to use best testosterone boosters in Canadian market to trigger natural testosterone production.
Overload and Specificity
In bodybuilding progress is directly dependent on the principles of overload and specificity. To oversimplify we can say that to build strength in the left arm, it must do exercises with the left arm and not stretching exercises with the right leg. This is the principle of specificity.
For the principle of overload it boils recalling that if you regularly overload your left arm with which you can lift 40 kg today, you’ll soon get up a little more, increasing your strength to be able to lift 50 kg. If you continue to train with weights a little less than 40 kg, you realize that overloading you impose your left arm decreases gradually as your strength increases. The objective of the overload is stressing the muscles by unusual and repeated efforts. The soreness may appear after 24 or 48 hours are a natural consequence of this stress. A training program based on the same set of exercises with the same load steadfastly executed all sessions is the wrong way to respect the principles of overload and specificity.
The principle of overcompensation is the basis of the period of sharpening the above major competitions or review periods for example, to set new maximum loads.
This sharpening period is a relative rest period following an intense training period (principle of alternation) and immediately preceding the competition or the record attempt. It aims to fully eliminate the fatigue caused by the training period that precedes it, and bring up and maximally beneficial effects of this training period. The level of performance is at all times the difference between the fatigue curve and the drive curve. Fatigue disappearing faster than the ripple effects, the performance level rises to a maximum level that is trying to coincide with the day of the competition.
The maximum load weight or 1RM is the maximum weight that can be lifted, pulling or pushing in a single year. 3 methods of calculation are used.
According to the principle of the transfer, certain effects of driving a factor in performance can affect more or less, on one or more other factors. The principle of the transfer, paradoxically appears to be in conflict with the principle of specificity. In fact, he nuance. Thus, some fitness sessions for development of muscle mass can also help to develop some muscle power. Similarly, the work of the explosion also affects the tone. It is said that there is transfer of the effect of the drive capacity to another capacity.
A dehydration in athletes is very often found by the occurrence of accidents such as muscle cramps and tendonitis including the Achilles tendon or the shoulder. The choice of a suitable water helps prevent injury and decreased performance.
The principle of recovery of the full overcompensation. During the session, it redials the reserves (with stretching muscles that come to work), and stay focused on the current job type. It is even more important than the manipulated loads are heavy. After the session, she used to set the time for the body to adapt to sustained STRESS (micro-injury repair and increased capacity). The sleep is the best time to repair and development (8 hours per night on average). Visit this blog to find out about strength training and body building programs, which help individuals to get the ideal physique.
The main question is: how to recover without regressing? The intensity is the predominant factor in maintaining physical qualities. Its maintenance can significantly reduce the total training volume (up to two thirds) while maintaining the physical abilities of athletes. How to rest or just work without losing other qualities physical abilities acquired? Must: Decrease the volume of training? Reduce the number of sessions? Lower their intensity? Take complete rest? In athletes in good physical shape, the team found that:
The complete shutdown of endurance training results in a loss of detectable physical abilities in the first week and important after only 15 days of rest
The portion 6 weekly sessions to 4 and even to 2 while maintaining the intensity at the same level does not cause regression.
The decrease in intensity with conservation of the volume and frequency of sessions creates a regression
Lower volume sessions 2/3 maintaining their intensity helps to maintain the same level.
12 essential safety regulations to allow rapid weight safely and to make the best of efforts and to train safely.
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