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The basics of strength training: the replacement of exercise and the effect on the muscles of the body
- Principles of training in bodybuilding
- The body will tell you when to change the program
- New exercises and other ways to change a workout
Anyone who plays sports and professional “modeling” of the body, sooner or later will face a period of stagnation, when growth of muscle mass stops. Even when you exercise in a more intense mode and the increase in weight of muscles do not produce the desired response. To avoid such a situation, builders are forced to periodically change your workout plan. We will understand why we have to make changes in the training plan, and how often you need to do it.
Principles of training in bodybuilding
The number of muscle fibers each person individually. It depends on genetics and does not change throughout life. So when we are talking about muscle growth, do not mean their number and the volume ratio. Muscles grow due to microreserves muscle fibers that occur during intense weight training.
Between workouts, the muscles recover, strengthen and thicken. As experts say, is improving their “quality”. Thereby increasing the volume of the muscles. The higher the load on the muscles, the more they are destroyed, and then progress and grow. To ensure continuous muscle growth, you must consider this feature of the human body.
Training in bodybuilding is based on the following principles.
- The constant increase of the load.
High weight approaches or with a large number of repetitions (muscle to failure) causes the body to feel in new ways. After all, before it had received the load, so it tries to adapt to her, and the muscles start to work on the purchase volume. While the training intensity is increasing, and will increase muscle mass. If you train with the same weight for a long time, muscles will cease to develop due to the lack of incentive.
- Sufficient amount of load.
Any athlete who dreams to build muscle, you need to consider this figure as the amount of load. It is calculated as total operating weight in all the reps. For example, the weight of the French press is in the first approach, 30 kg in the second and third – 60 kg, and the number of repetitions in each set – 12. Then the total load is 1800 kg (30х12+60х12х2). The higher the number, the greater the muscle growth it causes. At the same time to increase the amount of as possible due to weight and due to the number of repetitions.
Thus, the training progress is not so much replaced exercise how much of the progressive load growth and increasing its volume. A frequent replacement of components on the rate of increase of muscles are not always affected by the way we would like the athlete.
The body will tell you when to change the program
To make changes to the training program necessary in the event that it becomes habitual. The body stops responding properly to provide the load. The exercises are easy to progress in muscle growth is not observed. There are different reasons for changing the training plan. To understand whether you need to add variety to the usual training, you should focus on some of the most common signs.
New exercises and other ways to change a workout
Regardless of the reasons for which the athlete changes exercise program, there are ways to do this most efficiently.
Most professionals are of the opinion that to make changes in the training program, it is necessary not more often than once a month. Depending on how the scheme bodybuilder builds his training and level of training, this period may increase.
It is not necessary to drop the “old” exercises and to look for a replacement. A training plan can be adjusted, focusing on the assignment and your current athletic goals. Sometimes it is enough just to increase the working weight and number of repetitions according to the total load.
Uses photographs Shutterstock