Weight training is used by many people around the world to help develop muscular strength and size. Depending on your fitness goals, there are different programs and exercises to help you achieve them faster, according to the Build Muscle & Gain Weight Fast Guide website.
History
The Personal Power Trainer website explains that weight training goes back to ancient China and also has roots in ancient Greece. Additionally, the Olympic Games originated in ancient Greece and weight lifting was a part of them. During the Chou Dynasty, which ran from 1122 B.C. to 249 B.C. in China, soldiers needed to have certain strength capabilities to join the army. Weight training's popularity greatly grew in the 500s and books began to be published throughout Europe in the 16th century. The 1960s saw weight equipment make its way into gyms, and weight training gained further popularity in the 1980s and 1990s.
Physiology
Muscle fibers typically fall under slow twitch fibers and fast twitch fibers, according to the Build Muscle & Gain Weight Fast Guide. Slow twitch fibers are activated during weight training workouts that employ high repetitions and less weight. Working your slow twitch fibers will not build large muscle. Lifting heavy weight helps fast twitch muscle fibers grow and can add much muscle mass to your body. Fast twitch muscle fibers are used in exercises that require short, powerful bursts. When you lift weights, the fibers and tissues near the worked muscle experience small tears that are re-built by the body to become stronger.
Exercises, Sets and Reps
The Build Muscle & Gain Weight Fast Guide website points out a few major exercises to help build muscle mass. These exercises include the squat, bench press, bicep curl and crunch. Additionally, different set and rep ranges provide advantages for your body. Lifting a heavy weight four times has an emphasis to build strength. Lifting a moderately heavy weight eight times focuses on building the size of your muscles. Lifting a very light weight 15 times focuses on a muscle's endurance levels.
Considerations
Speak with your doctor before beginning any weight training program. If you're serious about muscle building, you may want to hire a personal trainer to advise you on the exercises you should perform, on what days you should perform them, and the set and rep ranges you should employ. Also, pay close attention to diet and nutrition. Eat a healthy diet to promote overall body health.
Member Comments