Practice and learn the right techniques- it is important that the bodybuilder, more so the novice takes time to learn how to execute all the moves that are required in a training regimen. One of the best ways to do so is to acquire training videos that will demonstrate step-by-step executions. Pause and rewind as often as possible if any point is unclear.
Application and maintenance of proper technique- Once the basics have been mastered it is now the right time to hit the gym and try to perfect them in an actual situation. Again ask for clarification form the trainers or the seasoned athletes.
Issues to do with rep speed- During concentric contractions i.e. when the weight is being lifted the best rep speed is medium. 1-2 seconds should do. On the eccentric contracting motions where you are releasing the weight keep the speed slow, 2-5 seconds will do. These rep speeds have been designed to deliver maximum gains in the processes of toning, shaping and bodybuilding. They should be beneficial to the purposes of bodybuilding and muscle gain.
The set speeds are determined by the range of motion that each muscle group has to undergo as it is being trained. The smaller muscle groups like the calves have shorter rep times as a result. On the other hand, compound exercises like the squats have bigger ranges of motion and therefore their rep times need to be increased. The use of high speeds in training is not just about showing off. It is a very effective way to train but with it comes the need to be wary of possible injuries to the bones, ligaments, tendons, and joints.
Stabilizers and ancillary muscles- Before you start off on any training exercise you have to be in the correct position. This requires the right posture for all the muscle groups to be involved. Remember that you are not using the main muscles in isolation. The ancillaries (they directly assist the main muscles in their movement) and the stabilizing muscles (they hold the body in position as you train) are also crucially involved.
The abdominal muscles and the core muscles- For all the types of exercises that you will be involved in you must put in mind that the abs and the core muscles play a crucial holding role. They hold you in place and support the spine as you train. They increase the level of stability, increase the total strength being employed, and they also facilitate the implementation of proper reps. Always make sure that you make use of these muscles in training. The abs and core muscles should be pulled in toward the spine during training and the chest maintained in an upward position.
Symmetry in execution- Ensure that the movements in your training are properly executed so as to ensure symmetry. Symmetry is a crucial component of exercise as it facilitates even development, a balanced sense of strength, functionality and muscular gain.
Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either http://www.BodybuildingToday.com or http://www.SteroidsToday.com
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