How To Increase Training Form And Speed For Your Bodybuilding Workouts
In body building workouts, when we talk about a set we are referring to the combination of several repetitions of movements comprising a single exercise in the workout. Most body building beginners are normally able to perform about two light warm-up sets for every exercise. One set of warm-up is also adequate especially if the movement is the first movement for that particular body part. After the warm-up set, a beginner can then progress to perform three or so heavier sets of each exercise. The average number of total sets for a beginner ought to be between 2 to 4 sets for every exercise.
An allowance of between 20 to 45 seconds can be given as a break between individual sets. But performing set after set is not the only requirement in muscle building workouts. Other considerations must be incorporated to make the workout efficient and productive in terms of stimulating muscle growth. One such key factor to be considered during workout sessions is the proper form of an exercise. The body must assume a particular posture while performing a certain exercise. Such a posture which is most suitable for the exercise is what we call proper form.
The proper form of an exercise provides the beginner body builder and even all other levels of body building with the only way of maximally stimulating muscle growth. Doing an exercise without proper form causes muscle injury or else makes the effort ineffective for the concerned muscle is not fully recruited or stimulated. This brings in the issue of the weight that a beginner body builder uses for the training. The weight should allow the body builder to reach the highest rep with proper form. Performing a movement properly (in proper form), is a prerequisite to growth stimulation. Forced reps and accompanying frequent cheating because the weight is too heavy for you brings injuries and makes the workout ineffective.
Besides the posture, or what we correctly call exercise form, the speed of the movement is also an important consideration during the workout. For maximal muscle stimulation, it is advisable that you use smooth motions carefully controlled during all the phases of a weight lift. Deliberate, gradual and controlled movement of each rep is the ideal speed that the beginner and even the pro, should assume. It is the speed that produces maximal results for all body building purposes. Taking a supersonic speed during the lifts not only destroy muscles, but also reduces the positive effect of a workout. The super-fast reps that constitute a series of jerking, ballistic movements and heaving usually result to a lot of harm for the muscles and their connective tissues. Always ensure that your movements are slow and deliberately controlled else your training will accomplish very little muscle gains.
Physiologists generally advice that body builders, professionals or otherwise, should use a basic formula in controlling their speed of performing a rep. the formula approximates a 2 seconds long positive contraction like when raising the weight, coupled with a momentary muscle squeeze at the peak of a contraction. This is followed by a 2 seconds long negative contraction when lowering the weight.
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