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If you have any strength training experience at all in an effort to gain muscle or strength, you know that the goal is usually to lift very heavy weights.  While this goal is certainly good for those looking to add strength and mass, it should be noted that the actual lifting of heavy weights is not the main stimulus for muscle building.  Instead, building muscle seems to be induced primarily by the lowering of weights.

You see, most exercises include three distinct phases:

1. Concentric

This is the actual lifting portion of the exercise.  This is when you curl the bar up during a biceps curl or push yourself up during a push-up.

2. Eccentric (Negative)

This is the lowering portion of the exercise.  When you lower yourself after completing a pull-up or lower the bar to the chest in a bench press you are performing an eccentric, or negative, muscle action.

3. Isometric

This is the portion of the lift where the weight is not moving at all.  For most traditional weight training exercises this portion of the movement only lasts for a very short time.

The interesting thing is that exercise scientists have determined that most muscle damage occurs during the lowering (eccentric) portion of the movement.  Since we know that muscle damage is what stimulates muscle gain, this has led many to focus on the eccentric phase in their muscle building efforts.

Whether or not this is a good strategy is still open to debate, but the vast majority of scientific evidence and personal trial and error has led most to believe that emphasizing the eccentric portion of an exercise, while still performing the other two phases, may lead to better muscle gains.

There are several strategies for doing this.  The most popular and easiest (no coincidence there) is to simply slow down the eccentric portion of a movement.  It is usually recommended that the eccentric phase take anywhere from 2-8 seconds.  The exact duration will depend on your specific goals and the movement you are using.

Another option for prioritizing the eccentric portion of the lift is to use eccentric-only reps.  For instance, in the bench press you would simply lower the weight to your chest and then have a partner assist in lifting the weight (concentric phase). Another useful fact is that you are stronger eccentrically than you are concentrically.  What this means is that you can use more weight for an eccentric-only lift than you can for a traditional lift which includes all phases.  The upsides to this method are huge, but so are the downsides.  Eccentric-only lifts can lead to rapid strength and size gains, but the potential for injury is huge since you are using such heavy weights.  For this reason I seldom recommend eccentric-only lifts with more than you can safely lift on your own, unless it is included in a properly designed training program under the guidance of a professional strength coach.

There are many other ways to incorporate eccentrics into your training program, but I think you get the idea.  Just remember, if you are struggling with how to gain muscle it’s not just how much you lift, it’s also how much you lower.

Muscle building programs are geared to build muscle mass quickly and they are especially productive when used together with a healthy diet and regular programmed exercises.

Because of the way muscle builds, it’s vital to follow a good regime of exercise and rest together, or you will, likely as not, hold yourself back, slowing progress towards the body you want.

If you are looking for other needs in your overall fitness program, then take the time to find out the most effective mix of exercises. Then program it so that you do the various muscle building exercises with the right regularity.

This can keep you working out frequently, with the relevant program on the right days, resting the muscle sets that need recovery time for optimum development.

Diets And Muscle Building Training – The Best Combination?

Bottom line is that muscle development comes from the training you do, not the supplements you take, or the food you eat. Think about it – if you are a couch potato eating the perfect muscle building diet, you are just not going to create the right body shape now, are you?

So, let’s be clear from the start, diet and supplements have a part to play, but they are less important than the work you put in.

That said, you can really help yourself by getting great advice on what you need to be eating, to make the most of the work you are putting in! Muscle building requires the right combination of protein and amino acids coming into your system to provide the building blocks that new muscle cells require.

So, adding to the mix of the right muscle building training, getting a good idea of what you need to eat, drink and use as supplements has a vital part to play.

Muscle Building Training – Where To Find It

You need to remember that you are not alone and many have been down this path before you. If you are a member of a gym, then there will be no end of folks there who are willing and able to give you hints and tips about the muscle building training they have used, to give them the muscle definition that looks and feels great.

Usually at the gym you will also find professional experts who know a lot about muscle building training and what works best for someone like you. They often have the experience to be able to size you up and start you off. So, pay attention to them!

Don’t forget that there is a lot of information out there on the internet. Great websites, lots of easily downloadable books, often from the pros who have been there, done is and gotten the tightly stretched tee-shirts!

Have Bodybuilding Fun!

Whilst it’s great to be passionate, bodybuilding should be something you enjoy, making sure that you get the body you love. Focusing on building rippling muscles is just a fine tuning of the whole bodybuilding regime.

At the end of the day, muscle building is no bad way to spend your recreational time. It’s time to look good and feel great. Enjoy!

There is bodybuilding which is sculpting the body through isolation techniques and then there is applied functional training. Applied functional training is a method of fitness that highlights individual movement mastery, light resistance training using progressive, overload, frequency, intensity, and adherence to form principles. I know it might sound like a lot but those principles make up the perfect training routine for every single person.

For example; the bench press itself is a good compound exercise for building upper body development while lying on your back. At best its a good movement because the functional aspect of it is lacking and there are limitations.

The limitations of the bench press are that of imposed gravity. Since the resistance is coming from above you, your shoulder blades are crushed into the bench. This may even result in uncomfortable positioning that may result in injury not to mention you are working against yourself based on leverage principles.

If you bench press, ask yourself this one fundamental question? When is it a good time to be lying on your back in daily life unless you choose to do it in your leisure time? The answer is hardly ever and in most cases if your on your back, you lost. If bodybuilding is your own personal passion and hobby, I wish you the best. If you are always looking for another way to improve yourself quicker, faster, with less chance of injury, read further.

The power press replaces the bench press because it is a movement that you perform standing up. I began using this movement over three years ago and since that time my upper body strength has taken on a whole new meaning.

This movement allows you to stand up, use your bodily momentum, and learn to control it with light resistance. If you can not hold the resistance, it will fly out of your hands. The beauty of the exercise is that you will never be able to over do it. Try saying that about the bench press.

Truth be told, the bench press is a good exercise if the person using it understands how to safely implement it. Based on shear percentages alone, it is a lot safer for trainees to learn how to perform Power Presses and develop the ability to do 100 Push ups in a row.

You should know that I have bench pressed over 400 pounds easily when I was using that exercise, prior to me finding the Power Press. The last time I officially bench pressed was in the year 2001 and the weight used in my set was 428.5 pounds. My bodyweight was 218 and I had very good daily cardiovascular fitness.

So why would someone who can bench press that much weight in strict fashion and without supportive equipment ever stop using the exercise?…It’s because I figured out that I needed to use exercises that were more functional, sensible, and that could be done more often. Power presses can be done every two to three days and the results speak for themselves.

Body Fitness Exercise It’s an exercise routine that uses your own body weight for resistance and nothing more than the ground, the floor or perhaps a chair for support. No weights or machines necessary. No gym membership required. Your house, the backyard, a city park or a hotel room will work just fine. Exercises varying from push-ups and pull-ups to squatting movements could be a part of a “body gym” regimen.

Researchers have found that fitness enthusiasts can reduce the time they spend working out by two-thirds and still achieve the same results. A study involving male weightlifters has suggested it is counter-productive to spend hours exercising.

Those who exercised less saw significant decrease in body fat. The study focused on 16 students aged 19 to 23, who already worked out regularly. They were split into two groups. Both carried out upper-body training three times a week for eight weeks.

One group did one set of eight repetition: the other did three sets of the same exercise.

I’ve observed in 20 years working in gyms, the same people continuing to train week in and week out, three to four and even more times a week even though they haven’t made progress in months or even years of training.

The only exception to this rule is the beginner whose strength will increase through neurological adaptations for up to three months after starting strength training. Also perfect technique must be maintained and followed to maximize the training stimulus on the muscle and to minimize the risk of injury during this period.

The training frequency that you, and everybody else, should use is variable, not fixed. I repeat not fixed, when you strength train, as a way to develop more muscle the intensity of your workouts has to progress upward.

If they remain at the same intensity there is no reason for new muscle to grow. If you want to train effectively you have to understand the relationship between the increasing intensity of your workouts and the decreasing frequency of those workouts.

The two main components of strength training are the intensity of the exercise and the recovery after the exercise. Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional muscle size.

Your rest days are just as important as your training days. By giving your muscles more time to recover between strength training sessions you will be on the road to major gains in strength, muscle size and fat loss.

Following are the Components of Physical fitness :

1. Speed: Speed is the ability of a person to execute motor movements with high speed in the shortest period of time. It is equal to the distance covered per unit of time. the element of speed is involved in most of the athletic skills such as in sprint running, some skills of soccer, basketball, etc.

2.Strength: Strength is the ability of a muscle to expert or release force by contraction enabling a person to overcome resistance or to act against resistance.

3. Power: Power is the ability of muscle to release maximum force in the shortest period of time. It is equal to force multiplied by speed. It is the combination of strength and speed. Speed and force must be combined for effective performance in activities like baseball throw, jumps for height, football kick, boxing punch,etc.

4. Endurance :Endurance is the ability of the person to perform movement of moderate (Sub-maximum) contractions over prolonged period of time under conditions of fatigue or tiredness. It is the product of all psychic and physical energy of human body.

5. Flexibility : Flexibility is the ability of a muscle to perform movements with large range of motion.

6. Agility : Agility is the ability of a person to change positions in space or to change directions quickly and effectively e.g. football player quickly changes direction or giving dodge to opponent, hurdle crossing over the barrier or hurdles, zig-zag running, etc.

7. Balance : Balance is the ability of a person to control human body or to maintain equilibrium under static and dynamic conditions e.g. hand stand, skating, skiing, catching a fly in baseball, etc.

- By Body Health Blog .

Ballys fitness has a mission to improve the health and quality of life of people through professional help and wellness programs. This goal is achievable through a three part area to wellness called the Bally’s Total Fitness plan.  The program uses exercising, nutrition, and help to build a fitness program to help you get more healthy and stay that way.  Bally fitness centers can help you find the right exercise programs that fit your personal needs and requirements.

A Great Place to Exercise

Exercising is the first step in your fitness program and Bally’s fitness will help provide you with plenty of workout plans to get you in the shape you want to be in and keep you there. Bally’s offers top of line equipment from machines to cardio equipment and strength training options. These centers also offers a variety of classes to teach multiple ways to exercise so it will fit a customers personal needs. You will have the opportunity to create realistic fitness and weight loss goals, and also how to view your progress to meet your goals.  Ballys fitness centers provide a great place to exercise.

Support and Help

Support is a crucial step to Bally’s total fitness plan, and is accomplished in multiple different ways.  You will be able to find a staff of highly trained and qualified personnel to give you information on how to use the equipment, offer workout advice and fitness programs to meet your personal goals.  You will have the opportunity to join some group classes filled with other customers who are seeking very similar goals and a chance to meet new people and making your workout program a fun experience so it is enjoyable to you. Support is crucial to a successful Ballys fitness plan, whether you are a beginner or an advanced fitness fanatic.



Nutrition

Nutrition is another crucial aspect of fitness and it can determine what kind of shape you end up in if you are not careful about what you choose to eat.  Bally’s fitness centers have highly qualified nutrition experts who are there at your convenience to seek advice about how your body works and what you can do to better your physical look and stay there.  Through qualified advice from personnel on what to eat, you can really get some great information on what nutrition plans will work best for you and how it will get you closer to your fitness goals.

Having a healthy lifestyle is a very common and good goal for most of us for multiple different reasons.  A membership at Ballys Fitness will help guide you toward your goals and make your life more healthy and enjoyable.