Bodybuilding: Controlling and Shaping the Body
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Posted On :
Feb-28-2011
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Article Word Count :
590
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Learn the basic principles of a great workout, and how to custom design the perfect workout routine. Discover how different people need different workouts based on goals and body type.
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Base the Workout on Goals
While most body builders seek similar shapes for competition, everyone has a perfect body image in their minds which is more detailed and might even vary from the stereotypical bodybuilding physique. A good way to visualize the desired goal is to use PhotoShop and pull up a photo similar to the goal. Then rework the photo in areas that differ. The body builder should compare his own photo to the picture and see exactly what needs the most work.
Use All the Muscle Groups
Workouts must be designed to work all body groups. While it is often a good idea to do different body parts on different days, one should work all groups at least twice a week, and abs every day. The muscle groups include: forearms, biceps and triceps, shoulders, back, abs, thighs and calves. Women also have to exercise their buttocks separately, while most men do not. Cardio exercises such as walking, jogging, biking, and stair climbing are also a necessary part of staying fit.
Less Weight more Reps to peel off Fat
If stripping down and fat loss are the goal, do not use heavy weights, instead superset. A superset is a set of three different exercises which work the same set of muscles. For example when working the chest, do an incline bench press, a decline bench press, and some flies. This will define the muscles and melt fat off muscles. Go for three supersets of three different exercises. at different weights. For example incline bench press forty pounds twelve reps, then decline bench press 40 pounds for twelve reps, then do twelve flies with 20 pounds in each hand. Rest no more than one minute or two, and then repeat as before but with ten reps and 50 pounds followed by another set of eight reps at 60 pounds. Do the same for all the muscle groups of the upper body. Do the lower body on alternate days, and include abs in every workout. Going even lighter with the weights and including even more reps, will peel weight off even faster.
More Weight and Fewer Reps to Build Muscle
People who are not trying to loose weight, and instead wish to simply gain muscle, should do fewer reps at a higher weight, and take longer and more frequent rest. The heavier the weight the more muscle will be built, but don’t overdo it in order to prevent injury. When super setting to gain weight, it is permissible to rest between sets for five to ten minutes. The process is the same, but weight and number of reps are different.
By controlling whether a given muscle will get larger or smaller, loose fat, or gain muscle bulk the body builder determines every curve of his own body, and sculpts it to the desired form by hard work, and an understanding of his own physical form. Bodybuilding is about control of the body. The purpose of bodybuilding more than any other sport is to control the body. To control its movements, and it’s shape. All movements during weight lifting must be completely controlled, no jerking or snatching the weights around, that’s how people get hurt. Bodybuilding requires discipline, and a tolerance for discomfort. It especially requires knowing the difference between good pain, soreness, and bad pain which might indicate an injury which should be protected. Learning to listen to the body, discipline it and control it’s shape and movement are all part of a good bodybuilding strategy.
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Article Source :
http://www.articleseen.com/Article_Bodybuilding: Controlling and Shaping the Body_54190.aspx
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Author Resource :
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Keywords :
body building, bench press, body builder, muscle groups, fewer reps,
Category :
Health and Fitness
:
Muscle Building
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