In the long history of bodybuilding traditions, bodybuilders have been trained like weight lifters. They were weight lifters or strongmen and began to worry about lifting weights and not how much they could, or in addition, what they would look like.
This trend accelerated in the 1930s with the advent of the “Body Culture” contest, where athletes with distinct aesthetic muscles in weight training bring clear benefits to their physical development. These events included some kind of athletic performance and public speech, but by 1939, as the athletes bent and performed their personal pose routines, today’s bodybuilding. , The focus has shifted to determining muscle development.
Some bodybuilders in the 1940s still did things like gymnastics and hand balance as seen in Santa Monica’s original Muscle Beach vintage photos, but as they do today throughout the 1950s. The emphasis was on the poses of the bodybuilding. As a side chest or double biceps shot. However, the training routines of this era were almost the same. In most cases, you will train your whole body three times a week, once a week, similar to weight lifter training. However, using the technology that Joe Weider codified as the “Weider System,” a more modern system gradually evolved. These included split system training in which only parts of the body were manipulated in the workout. Combines two-joint power exercises with one-joint isolation exercises. Use a variety of different exercises for peak contractions, supersets, and each body part.
In the 1960s, in addition to these new technologies, thanks to a more advanced approach to dieting (eg no longer having to drink a lot of whole milk), bodybuilders were not only big and smooth, but much more muscular. Has begun to appear on a clear stage. This trend continued until the 1970s, with very torn competitors. But also for overtraining.
As far as bodybuilding is concerned, overtraining results from overtraining being too strong, too frequent, or too long to give the muscles enough time to rest, recover, and grow. Training stimulates growth that does not occur until you rest and recover. In the 60’s and 70’s, bodybuilders began exercising as if you made more sets and personnel bigger. As a result, we started to see very muscular and clear competitors, but not at all compared to most professional bodybuilders today.
An example is Arnold Schwarzenegger. At a height of more than 6 feet, the young man Arnold weighed something like 255 or 260 pounds. At its best in the 1970s, he was on stage at a weight of 235 pounds. Very small by modern standards, very small given his apparent muscle genetics. Why was that so? Comparing two versions of Arnold’s Modern Bodybuilding Encyclopedia, one explains how he trained in the early days and the other his recommendations for new technologies that have evolved over decades. Explaining. One of the main differences is the amount of training and the amount of rest needed to avoid overtraining. He currently recommends shorter high-intensity training sessions, fewer sets of days and personnel, and ample time to rest and recover between training sessions.
Bodybuilding training should be like a series of sprints, not long distance runs. If you exercise hard enough, you quickly outperform your body’s ability to deliver fresh oxygen to your muscles. This is anaerobic exercise. As lactic acid builds up in your muscles, you feel “burns”. At this point, you need to stop, rest and restore your muscles. However, these muscles do not fully recover in a short amount of time. Therefore, you are still tired when performing subsequent sets on those muscles or their muscle groups.
However, after that, it takes time during training for the body to fully recover. This depends on the muscles you are working on. The biceps brachii recovers faster than any other muscle group. The waist is the slowest. Feet take longer to rest and recover than the back and shoulders.
In the bodybuilding tradition, it is also true that bodybuilders continue to set and exercise more than necessary to develop individual muscles and body parts. For example, when dealing with simple muscle groups such as the biceps brachii, all of these muscles curl the arm. It contracts from the origin of the shoulder to the insertion point of the forearm and bends the elbow joint.
When you do biceps dumbbell or barbell curl, cable curl, mechanical curl, or concentrated curl, you basically repeat the same movement over and over again. There are some differences between lifting the free weights when joint stabilization is needed and curling on the machine otherwise, the biceps brachii contracts multiple times with basically the same range of movement. .. There is only one biceps exercise. Four or five are quite different. The biceps are relatively small, so overtraining can be easier if you have too many sets or people in charge.
Currently, there are alternative approaches to training that are popular with many. It follows the principles promoted by Nautilus developer Arthur Jones and includes training of very “heavy duty” and low personnel, including forced personnel and negatives and forced negatives. When promoting the Nautilus Gym, this allowed members to pass the circuit fairly quickly, leaving room for another member group to get off the car and enter their circuit. This allowed Jim to increase the number of active members. However, this is not the most effective and efficient way to develop a competitive bodybuilding physique.
Some bodybuilders, like Mike Mentzer and Casey Viator, claim to have used these principles to build their physique, but before looking at Nautilus machines, they used traditional methods to build their physique. I did. Dorian Yates used this training approach to win multiple Mr. Olympia titles, but stress tore his body.
So what is the most effective and efficient way of training to build muscle? According to powerlifting champion Dr. Fred Hatfield (Dr. Squat), it involves just enough resistance for just enough personnel, or contracting muscles against “time under tension”. A good amount of resistance is about 75% of a maximum of one iteration. This allows you to make about 8-12 repeats for your upper body movements and lighter and more repeats for your legs (better blood and oxygen supply). You don’t actually train your muscles directly. You program the nervous system. It takes a total of about a minute in tension to send the proper signals through the nervous system and generate the stimuli needed to build muscle.
Each person is only about 1 second long. Therefore, a total of 1 minute of TUT can be achieved by doing 3-4 sets of 3-4 exercises for each body part.
There is also the fact that contracting a muscle against resistance stimulates it to grow. Lowering the weight does not give the same result. It only puts a lot of stress on the joints and connective tissue.
Keep in mind that progressive resistance training can be used to produce a variety of different reactions to the body. Really heavy, low repetitive workouts are great for developing thick muscles and maximum strength. With less weight and more repetition, you will have a small, slim and well-defined physique like a gymnast.
This varies considerably depending on the individual genetics. Some athletes who have developed a lot of muscle and muscularity (but not enough for bodybuilding) are only doing gymnastics. I remember being a high school student with no weight training. There were teenage classmates who were genetically large and muscular and others who were not. I chose baseball rather than being made for football.
The effects bodybuilders are looking for are large, round, well-shaped muscles and extreme muscularity. Therefore, you should avoid overtraining. Don’t have too many sets or personnel, don’t weigh too much, and have enough time to rest, recover, and grow between training sessions.
Looking at the progress in performance of sports in general, from tennis, golf and baseball to tracks and boxing, there are two factors that made this possible. The first is the improvement of equipment. Running shoes are like springs that allow more energy for each stride. Golf clubs and tennis rackets don’t look much like they were 30 or 40 years ago.
But the most important factor is strength and conditioning technology, which has created athletes with much better physical fitness than ever before. Barry Bonds may have been caught using anabolics, but he also did a £ 300 bench press. Tiger Woods was the first modern-day golfer to work hard on weight training, and is now followed by all young athletes.
And one of the reasons why today’s bodybuilders tend to be much larger than in the past is in a way that gives maximum stimulation to muscle growth and allows for all the time needed for rest, recovery and growth. I learned to train more efficiently and economically.
