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إن أنت تكون جديدة إلى ال [جم] مشهد هو يستطيع كنت الى حدّ بعيد يتهدّد عملية أن يبدأ تمرين بدنيّ حمية. إن يوظّف مدربة شخصيّة ليس ماليّا يمكن, بعد ذلك هو مهمّة أنّ يفهم أنت بعض لب مبادئ من يشكّل جسمك الطريق أنت ب رغب.
يعالج المقاومة
يفترض كثير الناس تلقائيّا أنّ ال كثير وزن أنت تضيف كمقاومة, الجيّدة فرصة أنت تتلقّى من يحقّق ك ب رغب نتيجة. أنّ ليس كلّيّا صحّ. المبلغة المقاومة أنت تطبّق إلى عضلة أو [بودي برت] سوفت صادفت مع الشكل أنت أخيرا تريد أن يحقّق.
[فور ينستنس]:
إن أنت يكون تنظر أن ينحل نزولا إلى منطقة وجعلت هو ظهرت أن يطيل: مع ب رغب نتيجة من ينحل نزولا إلى هو مهمّة أن ركّز على على كثير تكرارات مع تناقص في مقاومة. You decrease the resistance by either decreasing the tension in your resistance bands, or by decreasing the amount of weight you’re using.
So if you were looking to slim and lengthen body parts… do double the amount of repetitions at a decreased resistance level. This will give you longer, leaner looking muscles, rather than the stocky-built up muscles that higher resistance gives you.
If your goal is to bulk up a particular area: In this case you want to do the opposite. You want to increase the resistance by increasing the tension bands or increasing the amount of weight you’re lifting. You also want to do fewer repetitions with more of a power motion to them.
Adding muscle to an area is achieved through fewer reps and higher resistance. When your goal is adding muscle you need to gradually increase the resistance. It is important that you condition your body to handle the heavier weight.
If your goal is to tighten or firm an area: To tighten an area it is more important that you increase the intensity of the workout. You don’t increase the intensity by increasing resistance, but instead, by increasing the speed at which you do the movements.
If you’re looking to firm or tighten an area do more sets and limit the amount of rest in between sets. This almost gives you the feel of a cardio workout.
If your goal is to develop symmetry: Symmetry is a major factor what makes something appears attractive to the eyes. Symmetry refers to the balance of shape, size, and proportion of muscle on both sides
of your body.
To achieve symmetry it is important that you increase sets, reps, resistance, and rest time evenly for both sides of the body. Even if one arm or leg is naturally stronger… make sure you let the weaker body part catch up before increasing resistance or reps for the stronger body part.
This is just a basic guide for shaping your body. There are many books and video programs available that will give you more details about what specific exercises you should be doing for the body part you’re most looking to shape.
The most important factor is any workout regimen is consistency. In the beginning it might feel awkward and unnatural to be at the gym… but eventually that feeling will subside and you will begin to see some real gains and results.
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August 27, 2008
The author should take basic physiology course. “With a desired outcome of slimming down it is important to focus on more repetitions with a decrease in resistance. ” What an utter piece of crap. I subscribed via RSS when I saw that RooshV i posting over here, but after seeing tihs I have to unsubscribe.
August 27, 2008
i think its pretty much common knowledge that when you trying to slim a body part out you do more reps of less weight…
any physiology course would tell me the same thing….
so long…
August 27, 2008
It is common knowledge in the same sense that it is common knowledge that you, when you’re interested in a girl, first should obsess over her for a few months (without actually talking to her) and then suddenly one day tell her how you’re in love with her and that she’s the only thing that matters to you. In other words, it is “common knowledge” among those who have no idea of what they are talking about. Trying to spot reduce, “tone” or slim down a body part by doing high-rep low-weight sets is retarded. Feel free to try explain the physiology behind “shaping” muscles - I’m sure that it’s something people would enjoy reading.
August 27, 2008
If you want to slim down your arm… you burn the fat around it… any of the above means will achieve that…
But if a girl was looking to just shape her arms (not look like a bodybuilding chick)… do you think she would be better off doing 5 reps of her max weight… or 25 reps of a medium weight?
August 27, 2008
Could they be wrong? Possibly.
But when i’ve been away from the gym for awhile I usually follow the exact routine above… and within a few months I’m back in shape.
Could other ways work too? Definately…
August 27, 2008
First of all, there is no such thing as “shaping” a muscle. The shape of the muscle is determined by your genetic makeup. By training, you can force the muscle to grow larger but you can’t shape it. Muscle definition is determined almost completely by your body fat levels. Hydration levels and the amount of glycogen stored in the muscle at a specific time plays a certain role in how the muscle looks. You could also argue that you can affect the look of a muscle by training for either sarcoplasmic or myofibrillar hypertrophy.
Second of of all, there’s no point in trying to avoid looking like a “bodybuilding chick”. Looking like a bodybuilder is not something that happens by accident. It’s something that you have to strive for, year after year. Especially if we’re talking about girls with low T levels.
Do you tell McWorkers to not work too hard because they might end up becoming multi-millionaires by serving shitty food? Do you tell socially anxious, obese, WoW-playing basement dwellers that they shouldn’t work too much on their social skills? Because you know, they might end up having a threesome in the Playboy mansion and catch a STD from one of the playmates.
Thirdly, unless we’re talking about liposuction, spot reduction of fat is more or less impossible to achieve. Training a muscle does not mean that any significant amount of fat is burned from the area adjacent to the exercised muscle (compared to other areas of the body). Why? Look it up in a real physiology book (hint: it’s got something to do with how fat is transported). A miniscule spot lipolysis effect has been observed in the literature, but we’re talking about micrograms ie amounts that for all practical purposes are irrelevant (Am J Physiol Endocrinol Metab. 2007 Feb;292(2):E394-9. Epub 2006 Sep 19.).
Fourth, if you can do 25 reps with a weight, it’s not “medium” — it’s light. Unless you’ve got a very good reason to train with such a light load (rehabilition purposes or in order to deplete muscle glycogen) you could as well do some cardio instead.
Fifth, a girl who wants to lose fat from her upper arms should focus on overall body fat loss. We’ve concluded that she can’t “shape” her muscles and that spot reduction is basically a myth. Although not being essential for fat loss, weight training would help her preserve lean body mass and keep her metabolism nice and high. She should raise the load whenever she can do more than 15 reps with the same weight (that would free up the pink dumbbells for you, Bobby Rio).
August 27, 2008
Ah, the metric system. “Micrograms” should be read as “milligrams” in the above text - we’re still talking about _extremely_ small amounts.
August 27, 2008
alright buddy… you got me! I’ll do more research next time….
But what’s with all the negativity… it isn’t like I charged you to read this… how about just stating your opinion otherwise?
Referring to something as an “utter piece of crap” really isn’t helping anyone…. and that’s all I was intending to do.
August 27, 2008
Lol this guy here. Well Bobby i guess he felt like he had to prove his point in order to satisfy himself(rather i should say his ego). Oh some people in this world today are so funny.
August 27, 2008
Bobby Rio - I just called you out on your bullshit. That’s something you should expect if you’re writing articles that go under the “Alpha living” category. I believe the expression is “tough love”. If you really want to educate yourself, begin by checking out the articles and books by Lyle McDonald. He’s got a no-bullshit approach to exercise physiology & nutrition and the guy knows what’s he’s talking about. If you Google his name, you’ll find his forum which contains A LOT of useful information. But if you join the forum, make sure to lurk at least a good couple of months before you start posting — or you’ll probably get flamed.
August 27, 2008
this was a entertaining post. you can always find someone who will take the other side of an issue. i did get something out of it regardless.. luckily, i’m not too interested in body sculpting other than getting some sexy abs . i am more into being physical fit and eating healthy which has the awesome side effect of looking good.
Three books that have changed my life in this area for the better are THE MASTER CLEANSER by Stanley Burroughs also better known as the lemonade diet. its basically a detox fast consisting of a mixture of lemon juice, maple syrup, cayenne pepper and water. i have done this cleanse twice a year for the past 4 years.. it’s like giving your body a much needed tune-up. seriously, i didn’t realize i felt bad until after i did the cleanse and it felt so good.
The other is FIT FOR LIFE and FIT FOR LIFE II (living healthy) by Harvey Diamond.. these came out in the early 80’s and the simple common sense principles on eating and living in this book should be required reading for all schools. check them out. your body will thank you.
August 28, 2008
Yo B… don’t sweat it…
Although I will say that Lyle M is the shit… his Stubborn Fat Loss 2.0 protocol is nasty.
I’m doing an interview with him next week…
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