When the subject of bodybuilding is approached, we generally begin to develop the notion that this type of practice is very prone to injuries and is an activity of choice only for followers of strength sports. But what is bodybuilding?
What is bodybuilding?
Bodybuilding, which is also a form of anaerobic training, uses a resistance force to oppose the force generated by muscles through concentric and eccentric contraction.
Classic strength training can be done at home by doing exercises such as push-ups, squats and bodyweight exercises or with the use of simple resistance bands (found in any sports department).
There are three main parameters in bodybuilding training: loads/weights, sets and number of repetitions.
Now the main question is, how do you decide how much weight to lift. It's very simple: just determine the weight of the exercise based on a maximum of one repetition (RM). RM is the amount of weight you can lift in one repetition.
It is possible to do weight training to develop strength, some do it to improve their endurance, others to increase their power.
If you intend to strengthen your muscles, you should train between 60 and 80% of your RM, for resistance, the percentage varies between 50 and 70% of your RM, and this, making quick movements. For muscle-building exercises, movements should be slower.
The different types of bodybuilding
Training for the whole body
With this type of training, you can work your entire body by working with lighter weights. It is ideal for beginners or those who have less time to train due to their busy schedules. This type of training also allows for rapid weight loss.
Push-Pull Training
We can divide training into two categories: those that require push exercises and those that involve pull movements.
Push muscles include the pectoral muscles, triceps, shoulders and quadriceps, while pull muscles are the back muscles, biceps, hamstrings and trapezius. This type of training is useful for promoting muscle development.
Compound Training
This type of training includes movements that are difficult to perform, such as deadlifts, squats, bench presses, and military bench presses. It is ideal for developing colossal strength and for quickly losing fat.
Isolation training
This training only focuses on a specific muscle and includes exercises like push-ups, lateral raises, etc. It is ideal for people who want to develop a specific muscle, such as the biceps or abdominals, for a specific purpose.
10 benefits that bodybuilding can bring you
Below is a small list of the benefits that weight training can bring to your health and your body in general:
- Decrease the amount of abdominal fat
- Increase metabolism
- Improve the functioning of the body
- Help prevent and treat type 2 diabetes
- Improve blood lipid levels
- Help relieve chronic pain
- Improve flexibility and motor skills
- Reduces stress
- Better self-esteem
- Improve mental health
Conclusion
As we have just seen, muscle training (whether in the gym or at home) has many advantages, and it is impossible to find an excuse not to take advantage of it.
It will be difficult at first, but once you get used to it, you will start to enjoy the workout, especially when you see your body changing.
That said, it is important to note that strength training must be carried out with the right methodology to avoid injuries and obtain an adequate result.
