Saqib

Developing a broad, thick, and massive back is absolutely necessary in the creation of a quality bodybuilding physique. Strong back muscles are essential for lifting and carrying heavy weight, and a highly museular back has always been considered the measure of a man's strength. When a bodybuilding judge looks at a competitor's back, there are three things he is especially interested in: (1) the thickness and muscularity of the upper back; (2) the sweep and width of the lats; and (3) the definition and development of the lower back and lower lats. Back muscle functions The lats have two basie functions as far as bodybuilding is concerned: They pull the shoulder back (a rowing motion) and pull the shoulders down (a pulldown or chinning motion). A common mistake when doing these movements is to use too much biceps effort and not enough back, or to involve the muscles of the lower back in a swaying motion instead of making the lats do most of the work. You have to make an effort when training lats to isolate them so that only these muscles are involved in the movement. The lower back muscles function differently from most other muscles in the body. They are stabilizers, holding the body steady rather than constantly contracting and relaxing through a full range of motion like, say, the biceps. Therefore, when you do full-range exercises like Hyperextensions or Straight-Leg Deadlifts you put so much strain on the lower back that it can take up to a week to fully recuperate, This means that total-effort lower back training using power exercises and maximum weights is necessary only once a week. On the other days, do your sets with nonpower exercises and less than maximum poundages. . #relax #flex #gym #bodybuilding #fitnessmotivation #fitnessfreak #powertraining Musclemania México #fitnessapparel #workout #benchpress #deadlift #backday

Bodybuilding and Aerobic Endurance

There are two fundamentally different kinds of endurance: muscular and cardiovascular.
1. Muscular endurance is the ability of the muscle to contract over and over during exercise and to recruit the maximum number of fibers to perform that exercise. For example, while doing heavy Squats, you fatigue muscle fibers in the leg so quickly that if you want to get through an entire set you need muscle fibers that recuperate
quickly and you need to be able to bring many additional fibers into play during the course of the set.
2. Cardiovascular endurance is the ability of the heart, lungs, and circulatory system to deliver oxygen to the muscles to fuel further exercise and to carry away waste products (lactic acid).
While these two aspects of endurance are distinct, they are also connected. What good is having a well-developed cardiovascular capacity if
the muscles you are using in some effort can't keep up the pace and give out? And how well can you perform if your muscles have tremendous endurance ability but your circulatory system can't deliver the oxygen they need?
Just about everyone understands that you increase cardiovascular capacity by doing high volumes of aerobic exercise.
exercise that makes you breathe hard, causes your heart to race, and that you can keep up for long periods of time. When you do this, you increase the ability of your lungs to take oxygen from the air and transfer it to the bloodstream;
increase the capacity of your heart to pump large volumes of blood through the circulatory system and to the muscles increase the number and size of the capillaries that bring blood to specific muscles;
increase the capacity of the cardiovascular system to flush lactic acid (which causes the feeling of burning in the muscles during intense exercise) out of the muscles.
You increase muscular endurance by performing a relatively high volume of muscular contractions. When you do this, you increase the size and number of capillaries to the specific muscles being exercised;
》increase the ability of the muscles to store glycogen (carbohydrate),which is needed to create energy for muscular contractions;
》 increase the mass of the muscle mitochondria (energy factories) that create substances like ATP out of glycogen which are used to fuel muscular contraction;
》increase the development of the type of muscle fiber mostly involved in endurance exercise.
As a reminder, there are basically two types of muscle fiber (as well as a lot of intermediate, in-between fiber types):
1. White, fast-twitch fiber is nonaerobic power fiber that contracts very hard for short periods but has little endurance and a relatively
long recovery period.
2. Red, slow-twitch fiber is 20 percent smaller than and not as powerful as white fiber, but is aerobic and can continue to contract for
long periods as long as sufficient oxygen is available Because bodybuilding training relies on a higher volume (sets and reps) ot eftort than, say, weightlifting, it has some cardiovascular benefit
and also leads to an increase in muscular endurance. Bodybuilders tend to train at a pace which is just below the threshold of cardiovascular failure that is, they train as fast as they can without overwhelming the ability of
the body to provide oxygen to the muscles. This doesn't automatically make them good at endurance activities, such as running or riding a bicycle, but it keeps them in pretty good cardiovascular shape. When it comes
to those other types of activity, you are dealing with both specificity of training and specificity of physical adaptation. You have to train on a bicycle to be good on one. You have to work at running to improve your ability as a runner. However, a well-trained bodybuilder will usualy be in
good enough shape to do well at these kinds of exercises and to show considerable improvement very rapidly, providing his size and bodyweight are
not too much of a negative factor.
It has always been believed that cardiovascular endurance is almost as important to a bodybuilder as muscular endurance. Hard traininmg results in
a buildup of lactic acid in the muscles being used-a waste product of the process that produces the energy for muscular contraction. If the heart,
lungs, and circulatory system have been able to provide enough oxygen to the area, the lactic acid will be reprocessed by the body into a new source
of energy: if not, the buildup will eventually prevent further contraction, leading to total muscular failure.
Some bodybuilders, however, find that running does not suit them or causes them to have problems with their legs and ankles, so they
seek other ways of developing cardiovascular conditioning-using Lite cycles, treadmills, and other types of aerobic equipment. The fact
is, the better conditioned your heart, lungs, and circulatory system, the more intense training you will be able to do in the gym and the more progress you will make as a bodybuilder.

❤ Passion

Progressive Resistance Training

Of course, the majority of people who train with weights are never going to compete ( just as majority of gully cricketers who never enter a national stadium) but weather you build body with aim to hit stage in a Physique competition or train to improve your performance at sports ,to be healthy and fit , to look and feel better or to correct an injury ,all muscle building done correctly depends for its results on same basic exercise principle ,that of progressive Resistance training .
Progressive Resistance training works because body is designed to adopt and grow stronger in response to the stimulus that is expose your body to greater amounts of stress than it is used to . If you are used to running 2 miles a day then running 6 miles would put more stress and hence demand more from muscle and the ability of your cardio vascular system to supply enough oxygen and nutrients to keep muscles functioning properly under stress of this greater demand , you may be in shape to run 2 miles but you need to be in better shape to run extra 4 miles .
Improving your conditioning in this case is a matter of how far you run hence giving the body time to adapt to this increase
And when it comes to building muscles same principle applies . The muscles are adapted to deal with a certain demand level ,specifically to a certain amount of weight in training lifted with a certain level of intensity . When you increase the amount of weight or intensity your have to become bigger and stronger to tackle the situation ,once your muscles become used to new adopted system you have to put again an extra effort to increas weight and/ or intensity so that your muscles will continue to grow and become stronger with time .but not every exercise you do with weights ends up with optimum muscle hypertrophy and strength ,you need to perform right exercises using the correct techniques in order to send a specific message to nervous system that guides body to better growth and kind of adaption you wish to achieve . This is training specificity and this is why learning to train correctly is so important.
Your body is unaware about your thinking about it ,it only understands the specific instructions that you give it through the way you train . People (particularly in our valey ) often feel that they are building muscles ,sweating, getting tired, sore etc but unless they give right training and nutrition to bdy they are going to be disappointed in the results thay is why correct training and right nutrition is important along with a correct understanding of a progressive Resistance training.