THE ABC OF BODYBUILDING

The muscle has demonstrated its effectiveness in all sports. Still need to know what you want to strengthen.You betcha

Strength training is in everything ...

Currently, all athletes, amateurs and professionals alike recognize the value of a specific work in bodybuilding . And that even for subjects who, at first glance, are not affected by this type of training : running, motor sports, archery and table tennis. Weight training can indeed gain strength but also speed. Not to mention they also improve the overall strength of the body of a viewpoint muscle and joints.

To each his bodybuilding

At the beginning of each program, we target is a series of goals that depend on the sport practiced, of course, but also individual qualities of each, its strengths and weaknesses. It then chooses the exercises, the number of repeats, the same number of sets and rest periods as in a program of training intervals (PPE). As to the charge, it is attached by a percentage of what is called "repetition maximum" ("RM" in abbreviation). This RM is crucial in bodybuilding .It is the heaviest weight that you will be able to move at best once in a given year (bench press, squat, etc.).. In a first step, we must evaluate the RM (repetition maximum). Then, we determine the charges by major guidelines of the program (see below). At least the heaviest heavy!

Lexicon of bodybuilding

A muscle-building work involves controlling several variables: the load of course, but also the number of repetitions, length of series, recovery time and the choice of the year. Finally, there are also 6 major pension contraction: 1 / concentric: the work is done in the shortening of the muscle, with a reconciliation of the two attachment points of the muscle. As the biceps when the elbow bent. 2 / eccentric: the work is done in the elongation of the muscle, with a distance between the two attachment points. As the quadriceps when the body slows down. 3 / Isometric work is done without motion. It still remains under load for several seconds in a corner defined by the coach. With heavy loads (maximum and supramaximal), it takes just 3-4 seconds. With lighter loads, you can go up to 20 seconds. Beyond this period, we consider that the work is of little interest because the isometric prevents venous return. 4 / auxotonique: work carried out in alternating phases of elongation and shortening of the muscle. It is the contraction scheme used by most athletes that make the muscles . 5 / stato-dynamic: it refers to a sequence of isometric work (2 to 3 seconds) with a concentric work "explosive". There is the stato-dynamic weather and the stato-dynamic two-time (very little used). 6 / eccentric: eccentric work immediately by a chained concentric work. It uses the energy stored during the eccentric phase to restore it during the concentric phase.