Why Can t He Learn? Stevens Holly. This is a comprehensive, easy to understand, guide for the man or woman who wants to build a great body or for the competition type bodybuilder.
The author divides the training section into 3 parts; training for the novice or very beginner, training for the intermediate or more experienced trainee and training for the advanced bodybuilder.
Within each training section, Aceto covers training schedules, repitition ranges for building muscle strength, size and endurance, set selection, and exercise prescription. Each exercise is described with a 3 dimensional drawing allowing the reader to grasp the range of motion that best fits each exercise.
He also covers muscle physiology, the comparison between 2b fibers and 2a muscle fibers and the importance of developing specific training methods to maximize your gains. The delicate issue of aerobics is also covered with exact guidelines for the pre-contest bodybuilder as well as the trainee simply trying to lose some body fat. There are no discussion topics on this book yet. Just a moment while we sign you in to your Goodreads account.
No trivia or quizzes yet. Championship Bodybuilding is all about instruction. Mohsin rated it it was amazing Nov 09, Are you an author? Amazon Drive Cloud storage from Amazon. Within each training section, Aceto cov This is a comprehensive, champiosnhip to understand, guide for the man or woman who wants to build a great body or for the competition type bodybuilder.
Vicente rated it really liked it Dec 17, A thorough plan that will help you transform your physique! Amazon Advertising Find, attract, and engage customers. Within each training section, Aceto covers repitition range for building strength, size and muscle endurance, set selection and exercise prescription. Please try your request again later. Each exercise is described with a 3 dimensional drawing allowing the reader to grasp the range of motion that best fits each exercise.
Plastic Combpages. This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are as essential for the working of basic functionalities of the website.
A percent body fat measurement tells you how much fat to muscle you have. Most who try to alter the ratio emphasize losing fat. Most females try to alter the muscle to fat ratio with strict dieting. If she loses 5 pounds of fat she now has pounds of muscle and 25 pounds of fat. She weighs 5 pounds less or pounds. Dieting alone, cutting calories with no exercise, always causes the body to lose a combination of body fat and muscle. Usually a dieter, with no exercise, will lose equal parts of muscle and fat.
For arguments sake, let's be generous and assume this dieter lost twice as much fat as muscle. Now she weighs pounds with However, a loss of muscle mass causes a downshift in metabolism causing the body to burn fewer total calories in a given 24 hour period. When the metabolism slows, it becomes difficult to burn off body fat. The ideal way to control fat is to weight train to build muscle.
Adding muscle can change the muscle to fat ratio and the percentage of body fat faster than dieting alone. If a woman trains for a year under a good trainer, she could realistically add 5 pounds of muscle. However, the real permanent benefit is that the additional 5 pounds of muscle can increase her metabolic rate by as much as 60 to 88 calories a day, the equivalent to a 20 minute leisurely walk. Over time, carrying more muscle can promote fat loss with no additional 14 change in diet.
Also, to build 5 pounds of muscle requires lots of physical work that burns plenty of calories. In the above example, we can safely assume that she would have lost some additional fat by virtue of the hard physical work required to do the training. Also, building muscle requires calories.
The recovery process, or rebuilding phase, entails using energy calories to build muscle. Some of the calories required to rebuild muscle tissue to complete the recovery process actually come from stored body fat. It's safe to assume, another pounds would be lost with the increase in metabolic rate resulting from additional lean muscle mass. Another pounds would likely be shed due to: 1 the caloric expenditure required to do the training and 2 the metabolic demands required to repair the muscles to build those 5 new pounds of muscle.
The point for women is that adding muscle is the best way to control fat. Dieting alone promotes the loss of both fat and muscle. Usually at the rate of 1 to 1.
For every pound of fat lost, one pound of muscle is lost as well. Adding cardio exercise to dieting will accelerate fat breakdown. However, cardio will do nothing to cause the body to hold muscle mass. Weight training with dieting will cause the body to lose almost exclusively fat.
Weights will give the body a reason to hold or build muscle during dieting. With dieting alone, the body will lose muscle mass along with body fat.
A loss of muscle mass creates a compromised metabolic rate which can "cancel out" the potential fat loss one expects from a reduction in caloric intake. In other words, you cut back on calories but fail to look leaner. The loss of muscle is, ultimately, short-circuiting your ability to get lean. Adding muscle is not the only way to speed the metabolic rate. Losing fat will speed the metabolism as well. Fat is stored calories. The more stored calories you have, the slower the metabolic rate.
Therefore having too much body fat will only make you fatter in the long run due to a slow metabolism. Only ultra genetically gifted bodybuilders can get by on desire alone. In fact, most of the top professional bodybuilders know a ton about muscle physiology.
Some may not know the technical terms, but they sure know how to train and fully work each muscle group. Every muscle a bodybuilder tries to develop is controlled by nerve fibers. Nerves cause muscles to contract. If a bodybuilder were to sever some nerves due to an accident of some sort, muscle contraction and growth would be impossible. All muscular contraction originates from nerve firings.
The stronger the nerve signal, the better and more forceful the muscular contraction. Mind Over Matter The nervous system, which governs muscular contraction, is made of the brain, the spinal chord, and the periphery nerves. Initiation of all nerve impulses for muscle contraction occurs in the brain.
In order for a muscle to contract, the brain first sends a message through the spinal chord and towards the muscle. The brain must "tell" the muscles via the spinal chord how hard 16 to contract.
This is where the adage, "mind over matter" originates, and is the reason why, in an emergency situation, a person of average weight and strength can hoist a car off an unfortunate victim who is pinned beneath. The nervous system, in a highly excitable state, sends overwhelmingly strong impulses to the muscles giving a person of "average strength" near super human power.
Slow Twitch and Fast Twitch The Motor Unit is a network of nerve and muscle fiber where the final signal for muscle contraction occurs.
It is where motoneurons the final part of the nervous system and muscle meet. Not all motoneurons are the same. Some are small, others are large. The smaller motoneurons control intricate movements like moving an eyeball or pointing with a finger.
Large movements like bench presses and squats require large motoneurons to innervate large muscle fibers. Therefore, there are different fibers in the body controlled by small and large bundles of nerves. This is important to know and understand so that you can train accordingly.
As bodybuilders, our goal is to add muscle. That is accomplished by knowing what fibers to train and how to train them, and their characteristics. Slow twitch Muscle Fibers are suited for sports that require endurance such as long distance running. Slow twitch fibers are resistant to fatigue and they prefer to use fat as a fuel source when they are working.
With training, the mitocondria may increase. The mitocondria is the part of a muscle cell where fat is ultimately used for fuel.
The mitocondria will expand to meet the energy demand of the training. This allows the cell to make better use of fat for fuel. Aerobic training will not cause any increase in muscle size. Fast twitch muscle fibers are classified as either type 2a or type 2b. These are the fibers that are involved during weight training. Type 2a fibers are always used in a higher rep range, greater than 12, and also are the first to come into play in the 6 to 12 rep range.
They can use both fat and glycogen stored carbohydrates in the muscle as a fuel source. They respond somewhere between 4 to 12 reps.
Therefore, a novice with a 12 inch arm can, in theory, build it to 24 inches! The best rep range for muscle growth is generally 4 reps at the lowest and 12 at the highest.
During a set of 6 to 12 reps, the type 2a fibers are recruited first. If the set is completed in "fitness fashion" - you put the weight down before approaching failure-then primarily the 2a fibers are worked.
If the same set is taken to failure you can't accomplish any more reps on your own , then the 2b fibers come into play. Stimulating the 2b fibers is the fastest and most effective way to make a muscle grow.
The 2b fibers have the best potential for growth. While bodybuilders will grow from regular sets employing moderate intensity weight , significant growth will occur only when a set is taken to failure. That means using a heavy enough weight to make the set most difficult. Remember, type 2a fibers do all the work unless the set is taken to failure. Type 2b fibers come into play at the end of a set. The last few reps are the growth reps!
Genetically, people are a hodge-podge of slow twitch and fast twitch muscle fibers. Some, including champion marathoners, have more slow twitch than fast twitch fibers. This would explain the ability to excel in exclusively aerobic sports. This allows for the building of eye popping amounts of lean muscle mass. Most of us are a mix. To generalize, our muscles are a blend of slow twitch and fast twitch. We have slow twitch and fast twitch; 2a and 2b muscle fibers.
Unfortunately, we 19 don't have an overwhelming number of the easy-to-grow 2b fibers, but we can ta rget our training to maximize the recruitment of the 2b fibers. Tips To 2b Recruitment "Belief, Maximal Weight, Explode, Accelerate, Fail" The key to muscle growth is the recruitment of the 2b fibers and the key to recruitment is the load weight used. Obviously it is important to train heavy, so you fail and cause the 2b fibers to be worked.
Recall, mind over matter. Muscle contraction is first determined by the brain. First, you must believe that you can push a certain weight. Then you must must generate enough large motoneurons to recruit the 2b fibers. Here is an example of how important it is to believe in yourself. When I began training in Maine, I was markedly stronger than everyone else. I frequently benched pressed for reps, squatted for 10 and dead lifted for 8 to 10 reps. After a year or two, I noticed several people approaching the lifts that previously, only I could do.
Mentally, these people broke the barrier in their minds that such lifts would be un attainable. That's great cause that is the same way I got stronger. I saw others who I knew lift more than me and soon I convinced myself if they could max pounds on the bench press then surely I could do for a couple of reps.
One very effective technique to garner the recruitment of 2b muscle fibers is called explosion. Exploding during the concentric part the "lifting" or "pushing part" of the exercise generates enormous power which in turn causes the recruitment of large motorunits. Remember, it is the large motorunits that recruit the large muscles and the 2b muscle fibers. Another technique I use and teach is the act of acceleration. After exploding, I accelerate the weight.
I push "faster and faster". This is the best way to generate force and to 20 recruit the fibers that grow best, the 2b fibers. I use the analogy of the great sprinter Carl Lewis, when he set the world record in the meter dash. Not only did he explode with tremendous power out of the starting blocks, but he accelerated with speed as he whipped down the track.
He was faster at the midway 10 meters than he was in the first 10 meters. This is what made him a terror for his competition. The last tip to recruiting type 2b fibers is to take the sets to positive failure. Positive failure is where the lifter finds it extremely difficult to finish the final rep in the 6 to 12 rep range.
It's a good idea to have a spotter help accomplish the final rep. The spotter will give you the confidence to try to finish the last rep. If a person tries to take a set to positive failure but has no spotter, then he will inevitably re-rack the weight before going to failure and the type 2b fibers will not be maximally recruited.
The raw materials for this muscular work and muscle growth is generated from food. The Ultimate Energy Source in the body is not carbs, protein, and fat. The body gets all of its energy from ATP which is made in the body from chemical reactions that occur from the conversion of food into usable energy.
ATP ATP adenosine triphosphate is used for digestion, muscle contraction, nerve transmission, circulation, growth, and glandular functions. As the name implies, ATP is made of adenosine bonded to three tri molecules of phosphate. When one of the phosphate molecules is broken off the chain, a great amount of energy is produced.
The remaining molecule is ADP which is adenosine bonded to only 2 molecules of phosphate. This is a small amount and allows for only a few seconds of exercise. Therefore ATP must be continually re-made. Creatine phosphate CP is found in muscle. Plus, when CP is destroyed in order to make energy, much more energy is derived than when ATP is broken apart for energy. After a grueling set, it takes 60 to 90 seconds for complete ATP resynthesis to occur so it is best to wait at least this time in between hard sets to maintain energy levels.
ATP stores are limited. Therefore, workouts should not last too long. Also the resynthesis of ATP takes time, so there is no need to fly through a training session between sets.
Give yourself enough time between sets for ATP to be reformed. T raining too fast and taking too little rest time in between sets elevates the heart rate to such a high level; the entire body as a unit fatigues before you can bring a set to muscle failure.
Fast-action-training compromises your ability to get the best muscle building workout possible. I recommend 1 to 2 minutes between sets and up to 3 minutes on exercises like dead lifts, squats, and some back exercises.
You should rest long enough for your heart rate to come down low enough so when you do a set the muscle fails with no concern your elevated heart rate will compromise your effort. Since ATP-creatine can only maintain energy needs for up to 15 seconds, the muscles rely on a back-up fuel reserve; glucose derived from carbohydrate foods.
Technically, this liberation of ATP from glucose is called the glycolytic system as it involves glycolysis or the "breakdown" of glucose by special enzymes called glycolytic enzymes. The two sources include glucose or "blood sugar" that floats about in your blood stream from a recent carbohydrate meal or from liver or muscle glycogen.
Glycogen is made from glucose. It's a collection of a stored glucose derived from previously eaten carbohydrate foods bundled together and physically packed away into the muscles and liver where it can be called on to fuel your workouts when sugar levels in the blood fall.
Let's start applying some of this towards training. Ideally, the beginner should start off training 3 times a week working all the body parts in one session. Beginners do not need a tremendous variety of exercises to work each body part.
With training being so new and foreign to the body, sets of exercises for each body part will be enough to completely work the area. Remember, form is most important to the beginner. I can't emphasize how important proper form is and becomes in developing plenty of muscle. The goal of the beginner must be to master the techniques on all the exercises. And don't fret and worry about using heavy weights! In fact, keep the weights light, comfortable and easy.
The best exercises are called basic exercises. Basic exercises are the ones for each muscle group that you are strongest on. For example, the bench press is a more basic exercise than flies for the chest and squats are a more basic exercise than leg extensions when working the legs. Surprisingly beginners can work each body part more often than an advanced bodybuilder. I did and I grew when I first started and every bodybuilder I know did the same.
They trained more when they first got started. How could this be? Why should a beginner train a body part more often than a pro bodybuilder?
Because beginners are trying to master the right form and should be using really light weights. At first they should be concerned with, "Am I doing this exercise correctly? Is the muscle I am trying to work receiving the majority of the stress from the weights? Also, a beginner is less prone to injuries and overtraining since a beginner will never have the know how, experience, and strength to push himself to his physical limit each workout.
Bodybuilding is filled with intangibles. One is being able to "feel" the muscle work as you perform an exercise. For the 25 beginner, it is simply not enough to have correct form. You must have the right form and feel the muscle you are working. Watch the muscle contract as you do bicep curls or leg extensions and watch and feel it lengthen as you let the weight down.
What you should be doing is attempting to feel the muscle being worked. Do this for every rep in every set, even before adding weights, even if the weight is light.
My reasoning for emphasizing the "feel" is this; to fulfill your potential and to add large amounts of lean muscle, you will eventually have to lift some really big weights in the future. When lifting heavy, I am very aware of how much weight I am using. Being overly aware of the weight can take the mind off the "feel". However, if you have trained and conditioned your muscle to "feel" the weights from day one as a beginner, the big weights required to build thick and dense muscle will work wonders because the mind has been conditioned from the beginner's stage to subconsciously feel the work placed on the muscle all the way through each rep and each set.
A terrible mistake I see with most beginners is their ego interferes with the quality of the workout. Instead of using proper form and feeling the weights, they try to impress their friends by using poundages that are just too heavy. Their form is terrible. Worse, they never grow. One way to learn proper form is to watch a person with a great body part train that muscle. When I was at the Muscle and Fitness bodybuilding camp in California, I watched all the champs train.
I followed the bodybuilders around the gym who I thought had the best individual body parts. Then, I watched and tried to copy their form when I trained that same body part.
All should do the same exercises. What differs between the novice and advanced bodybuilder is how many total sets to perform, the poundages used, how much rest is required between workouts and the physical effort put forth.
I have listed most of the exercises that I believe are best for each body part.
0コメント