Many bodybuilders know less about 'weight training' than
Medical rehab personnel and Professional Sport Coaches.
Ironic? - yes, after all - bodybuilding is weightlifting.
Yet bodybuilders tend to seek out information from anyone
who promises to make them big, tell them the secret on how
to get big like the Pro bodybuilders - when the only secret
is that steroids are the ONLY way to get that kinda big. So
what do Pro Sport Coaches and Med. rehab people know that
you may not - that's what is about to be covered, so pay
attention if you want to know the truth - go elsewhere if
you're looking for a bunch of golden promises.
Very little money has been spent on 'bodybuilding'
research. On the other hand millions have been spent on
ways to improve the performance of Pro and 'Olympic'
athletes. Not to mention the years of research put into
studying muscle rehabilitation for medical purposes. It is
from these sources that the real information on getting
'big' (as big as is possible with or without steroids), can
be found. The information is out there, you just have to
look for it - the important facts to you, the bodybuilder,
will be covered in this article.
Training/growth facts
What the studies prove. The goal of every bodybuilder is to
get bigger muscles. With this goal in mind lets cover what
research has taught us - and how to put it to use . FIRST:
Muscle strength in the adult human is relative to cross
section area (size). An equal cross-sectional area of
muscle from any average trained women or man has about the
same 'strength' (i.e.: can generate the same amount of
force, 6 kg - cm2), there is very little variation. To put
it another way, generally speaking - all human muscle
tissue has (about) the same amount of strength, or is able
to generate the same amount of force. So the greater the
size, cross-sectional, the greater the strength.
However, it is important to point out that bone structure,
muscle attachments, neural factors, etc., play a very
important part in performing 'feats of strength', so two
people with equal cross section areas of muscle may still
perform very differently -- not due to stronger muscle
tissue, but due to other factors. What does this mean to
the bodybuilder - it means that if you wish to increase
muscle mass you must train the muscle to be able to
generate more force - which in turn means the muscle must
grow.
Putting this information to use. To increase muscle size
(or mass), you must increase the cross sectional area.
Because there is a limit to the amount of force (strength)
a set cross-sectional area of muscle can generate -muscle
tissue must increase in size (cross-sectional area) to be
able to handle a greater force (to become 'stronger') - the
result: bigger muscles. So the best way to make your muscle
bigger - - train in such a way as to increase the amount of
force you can generate - and, of course, to make the muscle
grow as fast as possible. This last statement 'as fast as
possible' is another key term - most types of resistance
training will cause your muscles to grow, the question you
should be asking is, is this the fastest way?
You will find the best answers research has to offer here.
Applying this information to your training. This is where
powerlifters, bodybuilders and endurance athletes part
ways. The goal of an endurance athlete is not to increase
muscle mass - the goal of a powerlifter is to be able to
generate as much power as possible - the goal of a
bodybuilder is to increase muscle size as much as possible.
Some training principals apply to all three, but there are
also some significant differences. What will be covered
here is the best way to get 'big'.
SIDE NOTE:
The untrained muscle responds much better than the trained
muscle. This simply means that the untrained person will
experience much faster gains in strength and growth than
the person who has several months of GOOD training under
there belt. This is a well known fact - not someone's
opinion.
TRAINING FOR GROWTH
First, be sure NOT to skip the above material - the above
facts play an important part in understanding how to train
correctly for growth. Different types of exercises will not
be covered here - why? - the type of exercise you do (i.e.:
push-ups, sit-ups, presses, curls, etc.) have nothing to do
with growth they determine which muscle(s) receive the
stimulation.
The 'method' you use is what will cause your muscle to
become bigger, stronger, faster, etc.. Let's make sure this
is clear, as many people do not understand this, and it is
an important point - it is HOW you train - NOT the exercise
itself - - that cause muscles to grow. Research on muscle
recovery for medical reasons has been done for hundreds of
years now - that's correct - 100's. Research was greatly
stepped up after World War 2 - it was at this time that the
benefits of resistance training began to be understood.
Before you say 'big deal' read on - PRE has changed much
over the years. It was first started by DeLorme, T.L. who
did the research on it (Restoration of muscle power by
heavy-resistance exercise. J. Bone Joint Surg.
27:645,1945). Many of the principles still hold true - but
many refinements have been made as well.
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