Category Archives: Training for Beginners»

Introduction for Beginners

Introduction for Beginners

Introduction to the beginner’s guide to muscle building WARNING! This content is not for the faint-hearted! If you are really serious about muscle building, then go ahead and read the training principles for beginners. You need to read through the articles in this sequence. Introduction For Beginners Training Parameters How Does the Muscle Grow? Types […]

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Training Parameters

Training Parameters

How do you “measure” your workout? The parameters of the so called “Work load” are 3. Intensity Volume Density -For reference to those terms, we will define two more things- One repetition maximum Repeated maximum One rep max (or 1RM, 100%) – The biggest weight for a given exercise that the individual can lift once. […]

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How Does the Muscle Grow?

How Does the Muscle Grow?

How and why does the body build muscle mass and what is the science behind it? The process of increase in the size of our muscle fibers is called “hypertrophy”. We are going to dig down deep into the physiology of the process called hypertrophy and afterwards give a definition to each type of hypertrophy. […]

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Types of Muscle Growth

Types of Muscle Growth

Types of muscle hypertrophy We differentiate two types of muscle hypertrophy Myofibril hypertrophy Sarcoplasmic hypertrophy Myofibril hypertrophy This type of hypertrophy is referred to as the growth in size of the muscle fibers, also known as myofibrils. It is accompanied mostly by the increase in the strength capabilities of the individual, due to the fact […]

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Progressive Overload

Progressive Overload

Now let’s talk about the first, founding principle of productive workouts. We have learned how the hypertrophy mechanisms work, so now we will move on to learning the basic principles we can use, when applying the workload of our workouts. There’s one condition to successfully building a good, balanced physique, mainly- getting stronger. If we […]

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How Many Repetitions Should You Do In a Set?

How Many Repetitions Should You Do In a Set?

Systemizing the number of sets and reps in each exercise. Getting down to the most optimal number of sets for one exercise is a problem for most trainees. The modern training methods point the number of sets per exercise towards 3-4 sets. If we do a single set in an exercise, that would be more […]

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Muscle Isolation

Muscle Isolation

This is a basic principle, that revolutionized the bodybuilding training methods. Muscles can work as synergists, antagonists, stabilizers or separately. During the basic (compound exercises) the muscle groups work together, without being able to differentiate the participation of the separate synergists. Something more to it, during the progressively increasing fatigue the individual unconsciously transfers the […]

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Stalling on Progress, De-adaptation

Stalling on Progress, De-adaptation

De-Adaptation Before analyzing the basic principle called de-adaptation, we have to clear out the term ‘Adaptation’ It can be defined as – A process, in which the organism gets used to the irritants from the inner and outer environment. In sports, we observe two types of adaptation: Positive adaptation Negative adaptation When beginners start to […]

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Full Range of Motion

Full Range of Motion

Full Range of Motion (ROM) The only beginners’ method for completing the workload and ideas, implied in the principles we talked about above, is the full range of motion. This way of training, where the tension extends along the full range of motion of the exercise and tenses all the sectors of the worked muscle, […]

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Cardio for Beginners

Cardio for Beginners

Aerobics Now that we’ve cleared out some of the basic, fundamental beginners’ principles, let’s get to the aerobic part. (Oh no, did we hear ‘cardio’?) Bodybuilding is a discipline that is mainly pointed at weight training, in other words, it mostly uses short lasting, intense workloads. The oxygen debt of 5-9 liters per set cannot […]

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