How to train properly?
Gym workout for muscle growth or weight loss isn’t just about automatically repeating the “best” exercises. It is also important that daily workouts in the gym will do more harm than good. Proper training is based not so much on the choice of an exercise program, but on the regularity of the training and on the full feeling of muscle work.
In addition, the direct contribution of strength exercises in achieving results and creating a sports body is no more than 30-40%, while proper nutrition gives 60-70%. However, the main point is to get real pleasure from the process of training and adherence to the diet – it is impossible to change yourself for the better, sincerely hating sports.
Best Exercises for Muscle Growth
FitSeven already wrote that with the technically correct performance of strength exercises, the muscles experience stress and adapt to it through growth , achieved primarily by an increase in the nutrient fluid (sarcoplasm) surrounding the muscle fibers. The very same number of muscle fibers remains virtually unchanged throughout life.
In simple terms, muscles are like a sponge – contracting during exercise, they are first “squeezed”, then “filled”. The type of exercise performed (strength exercises with a barbell or functional with body weight), the number of approaches and working weight will affect the number of fibers involved, but the amplitude and correct technique are much more important.
How many repetitions of the exercise should you do?
The logic of the classical recommendation “5-7 repetitions of an exercise – for strength”, “8-9 repetitions – for weight”, “10-15 repetitions – for relief” is based on the involvement of one of two types of muscle fibers (fast or slow) in the work. However, this is more true in professional sports and bodybuilding, but not in amateur fitness in order to keep fit.
The beginner needs to remember that his main task is to feel the involvement of a particular muscle in the work, and not just unconsciously lifting a weight (even if a large one) a given number of times. It is from this rule that the choice of exercises is based. If you feel your back in the pull of the upper block, and not in the pull-ups, do the exercise that works for you.
Barbell or Machine Exercise?
Research and practice suggests that multi-joint basic barbell exercises (bench press, bench press, barbell squat, deadlift, deadlift) are most effective for muscle growth. It is important to remember, however, that the risk of injury from these exercises is much higher than from machine training.
To follow the correct technique for these basic exercises and maximize muscle growth, you need to clearly understand and feel which muscle you are training in each particular exercise. If you have pain in your lower back and knees when squatting , you are doing this exercise incorrectly – in which case the press in the machine is preferable.
Choosing the right exercise
Exercising your body musculature in a comprehensive gym program that involves all major muscle groups (i.e., legs, chest, arms, shoulders, and abs) in one workout is the easiest way to understand exactly how key muscle groups function and which exercises. are necessary for the correct training of each of them.
Another training rule for beginners is to regularly alternate barbell exercises with similar exercises, but performed on simulators. Try to figure out for yourself which machine is needed for each exercise, feel the muscle involvement, then increase the weight. If this is difficult for you, contact your personal trainer .