1. CAN YOU INCREASE MUSCLE MASS WHILE LOSING FAT
It is not very likely that you will lose body fat and and at the same time increase muscle. Your body cannot handle contradictory metabolic phases very well. IE:
Gaining and losing at the same time. the more probable outcome is that you will maintain your present muscle mass while you lose fat.
Experienced bodybuilders achieve this in two phases. Firstly they increase body bulk, including fat, by weight training and overeating . during the 2nd phase they trim off the fat and maintain muscle mass with a controlled diet while, at the same time, continuing their muscle building program.
Competition.
If you are undertaking a weight reduction program then, your best bet is to make sure that you continue to train using weights during fat loss and after your weight stabilizes in order to maintain muscle at an optimum level.
2. SIZE AND STRENGTH
Strength training involves both training the the nervous system and muscles together. This is called the neuromuscular system. Having large muscles does not guarantee that you will be stronger than a person with smaller muscles who trains for strength. It all depends on how you train and your genetic makeup.
Bodybuilders work on the principle of more repetitions with lighter weights while strength athletes lift heavier weights for fewer repetitions.
3. ECCENTRIC EXERCISE MAKES YOU SORE
When you bend your arm to lift a dumbbell the actual movement you take is concentric. This occurs when the angle of the joint decreases and the target muscle, in this case the biceps, shortens. When you return the dumbbell to the starting position, you then straighten the joint and the muscle lengthens in what is called "eccentric" movement.
Eccentric exercise causes more soreness and damage to muscles than concentric exercise. Some gym trainers place more importance on eccentric exercises because they believe it builds muscle mass much quicker.
4. FREE WEIGHTS OR MACHINE WEIGHTS
Free weights, as a general rule, use muscles other than those in the target muscle group because your body has to stabilize the weight as well as move it.
When you use a weight machine the weight path is controlled and restricted by the machinery structure and fewer ancillary muscles are used during the pull, lift or push.
Machine weights do an excellent job of building muscle mass and they have been demonstrated to be safer especially for the novice. You can get variety and results if you do both machine weights and free weights.
5. THE SQUAT
The squat can be done with barbells or dumbbells. as you squat your aim during the downward movement is to stop the knees from extending over the toes and to make sure that the heels stay flat on the floor. Body shape and flexibility issues affect your ability to achieve this ideal form.
6. AEROBIC AND WEIGHT TRAINING FOR HEART HEALTH
You may have heard people talk about an" enlarged heart" this refers to an adverse health condition where the heart muscle, including the chambers of the heart, are enlarged. This abnormal heart enlargement takes place when the heart muscle is weakened by some heart disease.
The heart actually dilates to help compensate for the weakened pumping action of the heart as a result of disease.
A well trained athlete may also have an enlarged heart because of the amount of stress they place on the heart's pumping requirements to fuel their training and competing. So some degree of heart enlargement in athletes is usually a normal response to exercise. It is not unhealthy, and may even be beneficial. Endurance athletes, like marathoners, tend to have larger chamber sizes while strength athletes, like power-lifters, tend to have thicker muscle walls. The best outcome may well be a combination of both types of exercise: weights and aerobics.
7. SIDE EFFECTS OF STEROIDS
Anabolic steroids are used by some bodybuilders to increase muscle tissue growth and to enable them to train harder and recover more quickly from exercise-related stress.
Steroids are still used widely in non-competitive activities to increase body strength and size. the use of anabolic Steroids has been banned in most competitive sports.
Because anabolic steroids "mimic" the effects of the male hormone testosterone, the body tends to decrease its natural production of testosterone and other important sex hormones when these steroids are present in the body. The side effects of steroid use include atrophy of the testes and male breast enlargement (gynecomastia). In women, a reduction in breast size, enlargement of the clitoris, excess body hair and changes to the menstrual cycle can occur.
8. BICEPS AND TRICEPS
When you see a well muscled bodybuilder flexing his or her arm, you probably think that the biceps has to be the biggest arm muscle of all. Wrong, it's the tricep. The muscle at the back of the arm. The triceps has 3 attachment points, called heads, while the biceps has only 2. Overall, the triceps is a larger muscle that contributes substantially to the look of big-muscled arms, even though the biceps always seem to look bigger.
9. MOST DANGEROUS WEIGHT TRAINING EXERCISE
The bench press. Every year in the United States a number of people die from dropping a barbell on their chest and choking. The barbell bench press is considered to be the most dangerous exercise of the common weightlifting exercises. Heavy weights are dangerous in all lifts, yet the consequences of dropping the barbell onto the neck or chest in the bench press can be catastrophic
- Don’t lift weights beyond your capability too soon in your training program.
- Always use a spotter to monitor the safety of your lift.
10. MUSCLES
Strongest – most probably the masseter muscle of the jaw. Others say the rectus femoris in the thigh or the gluteus maximus. This is difficult to measure.
Broadest – The latissimus dorsi of the lower back has the largest external muscle area.
Longest – The sartorius, which winds from the hip to the knee on the inside of the leg
Smallest – The stapedius of the inner ear. At five hundredths of an inch (1.27 millimeters) this muscle helps conduct sound vibrations.
Largest – The gluteus maximus of the buttock
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