Useful information about exercise
Useful information about exercise
This article contains definitions of terms related to bodybuilding, then information about proper nutrition, and information division of the muscle groups in order to make the correct choice when designing your training program.
Definitions and frequently used expressions
This list contains the most common and most used terms related to bodybuilding along with their definitions and meanings:
Hypertrophy – Hypertrophy is a process of increasing the size of muscle cells when doing weight training and resistance training. There are two types of muscle hypertrophy: sarcoplasmatic and myofibrillar hypertrophy.
Split training – training is split training method that focuses on exercise of certain body versus training program for the whole body that focuses on exercise all muscle groups in a training session. Split training is based on the exercise of certain body parts (eg, hands, legs, shoulder, etc.) or it can be based on the exercise of the muscles of the upper body muscle versus lower body. Split workout consists of a minimum of 3 week training (training with free weights, training with handle for exercise and training for legs) or 6 training sessions a week (where separately muscles following exercise: legs, chest, arms, shoulder and back muscles torso).
Progression (Progress) – Progress is an act of gradually increasing the intensity of training by workout with larger weights, then increase the training volume or by including new and more advanced exercises.
Repeat (repetition) – Repetition means performing a particular exercise. Each iteration consists of two movements: concentric and eccentric motion. Concentric movement is usually the initial movement when performing an exercise that involves pulling or lifting a certain weight, while the eccentric movement is secondary movement when performing a particular exercise that involves restoring movement of the exercise starting position. It should be noted that the exhalation should be done when performed concentric movement while breathing should be done when the eccentric movement.
Training diet and nutrition
Failure to apply the correct nutrition of exercise results will not be those desired. Most exercisers time to devote to finding a training program that gives best results while neglecting the proper nutrition. They just do not know how many calories or how many grams of protein per day entered through their diet. To build lean muscle proper nutrition has to come first, and then to devote time to strenuous and intense training. Bodybuilding diet consists of specific requirements that must be met if we want significant results, because the following must be observed when creating your diet:
Calories – Just have to consume enough calories during the day because that is what will help to significantly improve the chances of getting clean and quality muscle. So eating a small number of calories when having strenuous and intense training is unacceptable.
Protein – This is the most important part of your diet and therefore must follow your daily protein intake. Increased daily protein intake in the period when they make strenuous and intense training will lead to building lean muscle mass. Our body is in constant need of protein intake. Muscle tissue is constantly renewed and replaced. To increase the regeneration of muscle tissue is necessary to maintain a positive nitrogen balance.
Carbohydrates – Carbohydrates have two key roles in building muscles. The first is energy. Our body needs maximum energy to be able to withstand the maximum effort during intensive training. The second operation is the level of insulin after a hard workout. Insulin is an anabolic hormone in the body which carries nutrients from the bloodstream directly into muscle cells. After a hard and intense training muscles need of repair and lacking in energy and nutrients. Because this is the only period when consumption of simple carbohydrates (sugars) will be beneficial when it comes to muscle building.
Healthy fat – diet containing a small amount of healthy fat is not a diet. Our body needs by consuming healthy fats. Insufficient intake of healthy fats can disrupt sleep, then cause a reduction in cardiovascular function and reduced muscle recovery. Yet intake of healthy fats should be productive level, ie a quarter of the total daily calorie intake should be through intake of healthy fats.
The muscles of the forearm
The muscles of the back box
The muscles of the lower back
The muscles of the shoulder
Training programs involving large muscle groups.
Of the given 12 muscle groups are 4 muscle groups that are considered major muscle groups and mostly all training programs are structured around these muscle groups. These are the following divisions:
The arms, along with the muscles of the lower back.
The muscles of the shoulder, with the muscles of the table.
Quadriceps, together with the leaves, and the muscles of the back box.
Training programs include antagonistic muscle groups.
Antagonistic muscle groups consist of two muscle groups which are the opposite muscle group to one another. The most commonly used antagonistic muscle groups are:
Biceps and triceps.
Chest and back.
Quads and muscles of the back box.
Forearms. Represent forearm muscle group that always gets a natural stimulation continued at the firm holding the weights and exercise machines at the other muscle groups.
The muscles of the lower back. Training program containing compound exercises as squats and dead lifting also includes the muscles of the lower back. So if you practice these exercises with heavy weights you do not need to make additional exercises for the muscles of the lower back. Additional exercises may cause excessive exercise of this muscle group which may result in damage to the lower back.