Strength training is a key component of total fitness. Although aerobic exercise is crucial for cardio fitness, it doesn't normally have much impact on upper body muscle building. Weight-bearing exercise is essential for all muscle groups of the body, not only to build muscle but also to fortify bones, according to MayoClinic.com. Weight training isn't limited to a certain exercise regimen or specific equipment. Choose from different muscle building systems to gain muscle strength and mass.
Weight Machines
Many muscle building beginners tend to gravitate toward weight machines because it's a common myth that these machines do the best job of building big muscles, according to TeenBodybuilding.com. However, typical weight machines, especially those found in gyms, work individual muscles, or muscle groups. You can spend a lot of time working out your major muscle groups this way. Also, you may not get the high intensity workout you can get doing compound exercises that work out multiple muscles simultaneously. Nevertheless, a weight machine muscle building system can help you develop muscles evenly throughout your body if the right machines are included and exercises are done correctly.
Free Weights
Many bodybuilders prefer compound strength training exercises using free weights, or a combination of free weights and weight machines. Free weights include any weight system not attached to a fixed object, such as a pulley system, hand weights or dumbbells, barbells, kettle bells, medicine balls, ankle/hand weights and a lat pull-down/low-row device. Perform high intensity compound exercises for ultimate muscle building using free weights, suggests TeenBodybuilding.com. For example, a solid free weight muscle building system might include a combination of bench presses and flyes, and a combination of squats and lifts to work multiple muscles and muscle groups.
Bodyweight Resistance
A muscle building system using body resistance can produce many of the same results as weight lifting systems can. Your own body is an ultimate free weight, says Bodybuilding.com. Performing strength building exercises with your own body weight requires little or no equipment, according to MayoClinic.com. A body resistance muscle building system can include tried-and-true calisthenics, such as squats, burpees, push-ups, chin-ups, and sit-ups. Add elevation to push-ups by balancing your feet on a chair, bench or ball to build more muscle strength. Also perform reverse sit-ups from a chair, bench or ball for more intensity.
Resistance Bands and Tubing
A resistance band is a simple yet effective way to strengthen muscles, says MayoClinic.com. A resistance band or tubing system involves lightweight bands, or tubing with handles, that provide various levels of resistance. Color coding typically signifies the resistance level. As you grab and hold one end and stretch the tubing or band during typical exercises, you create resistance that works out a combination of muscle groups. Resistance band or tubing exercises usually engage your upper and lower body as you hold or push the band or tubing away with your feet while pulling it in opposite and different directions with your hands and arms.
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