If someone is worried about toning the body and shape muscle mass, weight training can be one of the best methods. It is explained in “The American Heritage Dictionary” that weight lifting is a training program for improving or maintaining the entire fitness, strength or endurance of the body. Indeed, the description given for the act of weight training is simple and accurate at the same time. Weight training is considered as the sole most effectual physical activity for a person who wants to create a toned and well sculpted body by increasing his lean muscle tissue and mass. As discussed, weight training is not only associated with the body builders but also it is an important element of any complete and detailed fitness routine.
This section of our website is intended to go beyond this simple explanation and cater a detailed guide that debates and reviews all aspects interlinked with the act of weight training. Here, the variety of topics are included that the beginner weight trainer may not automatically initiate with weight training, mainly topics including proper diet and intellectual preparation. The weight training information provided in this section of our article is a group of general information, approaches and methods, training routines and dietary needs that have been verified throughout an extensive period of time. It is framed in such a way where it can provide helpful guidance to both the beginner and the experienced weight lifter
History of Weight Training
Weightlifting has an extensive history. For many ancient tribes, the outdated test of adulthood was the lifting of a special rock. The competitive lifting of rocks still continues in the local parts in Germany, the Basque region of Spain, the highlands of Montenegro, and the Switzerland. Weight training has advanced knowingly in the early 1900’s with the creation of the variable, plate-loaded barbell. Weight training became more prevalent at this time because changing weight on the barbells was much easier. In addition to that, weight training grew when sports coaches initiated to saw it as an extra ordinary addition to the physical education programs and athletics.
Soon the practice of bodybuilding was followed on the sandy shores of Muscle Beach in most of the major cities of United States mainly Venice and California. Bodybuilding was practiced irrespective of the gender by both men and women. People started to take part in physique shows, weightlifting competitions, and acrobatics demonstrations that enhances the interest of the general public too. At that time, the women’s progression into weightlifting actually took hold. Nautilus machines really contributed to the cause. Variable resistance was used in these machines. The Nautilus variable resistance machines actually hit the market in the early 1970’s. The machines were of great assistance and significance because they were less intimidating than free weights. People were allowed to lift light weights effortlessly, which was flawless for the female who were just beginners. The inventor of the Nautilus, Arthur Jones, addressed a viewpoint of training that gave people directions to properly use these machines. Three times a week workout was proposed by him that incorporated one set of 8 to 12 repetitions for each Nautilus machine. The same recommendation is still followed by the people at mass level.
The male competitions are divided into eight body-weight groups (upper limits given) incorporating 56 kg (123 pounds), 62 kg (137 pounds), 69 kg (152 pounds), 77 kg (170 pounds), 85 kg (187 pounds), 94 kg (207 pounds), 105 kg (231 pounds), and exceeding 105 kg. while on the other hand, female have seven weight categories that includes 48 kg (106 pounds), 53 kg (117 pounds), 58 kg (128 pounds), 63 kg (139 pounds), 69 kg (152 pounds), 75 kg (165 pounds), and more than 75 kg.
Weight training is an planned exercise in which body muscles are forced to contract under tension using weights or other devices so that body could stimulate growth, strength, power, and stamina. The other two terms for the weight training can be “strength training” and “resistance training“.
Muscles and Movements
It is important to comprehend about the muscles and how much are they essential for your strength training.
Muscle contractions are of two types:
- Isometric contractions: The muscle does not extend. An example of this is pushing against a wall.
- Isotonic contractions: The muscle condenses and extends. An example is a dumbbell arm curl where the muscle curtails as you raise the dumbbell (concentric) and extends as you lower it (eccentric).
Contractions of muscles relate to joint movements. There are four significant joint movements including flexion and extension, abduction and adduction.
- Flexion relates to the process when you reduce the angle in the joint. For example: upward movement of an arm curl which decreases the angle in the elbow joint.
- Extension is a contrary movement such as increasing the angle while lowering the weight.
- Abduction is to move a body part away from the center of the body in the side plane. An example is raising a leg out to the side of your body.
- Adduction is to bring the body part where the middle line of the body is.
The core muscle groups of a human body are the back, legs, arms, shoulders, chest, abdomen and buttocks. Major muscle groups can be targeted during training in multiple ways:
- There is a range of exercise that can help to target all of your body in a single session
- Body part split-type training is general during traditional bodybuilding workouts
- You can emphasize on the major lifts that incudes bench press, clean, squat, deadlift, and snatch that actually tends to concentrate on the large group of muscles.
Reps, Sets, and RM
It is important to know the basic terms that are used during workouts:
- A repetition (rep) is referred to one complete cycle of an exercise.
- A set is used to refer a selected number of repetitions before you finish.
- The rest interval means the recess between sets.
An individual can get muscular body in order to attain hypertrophy, but the objective needs to be quite clear whether the interest is in competition for bodybuilding or powerlifting. If someone is looking forward for a mixture of strength and hypertrophy, then it is important to identify a weight training program first that can deliver a compromise, which is normally seek by the non-competition weight trainers.