There is much more to bodybuilding and powerlifting than what you would expect. Working out can be much more technical than just going to the gym and lifting some weights. Sure if you did that you would see results but you could achieve much more if you understood the principles and science behind weightlifting.
To generate strength, power, and add muscle mass you have to apply a muscle action to external forces. There are three muscle actions that the human body employs to generate forces.
When you stand in front if the mirror posing you are contracting the muscle fibers much like you do when you are lifting and pushing weight in the gym. The muscle fibers are contracting and shorting because the force generated within the muscle is greater than that apposing it. This is referred to a concentric muscle action. Basically a concentric contraction occurs when a muscle shortens in length and develops tension as it does in the upward movement of a dumbbell in a bicep curl.
The opposite of a concentric muscle action is an eccetric muscle action. Here the development of tension whilst the muscle is being lengthened. This muscle action prevents gravity from accelerating the weight to the ground. Continuing with the example from above, the downward movement of a dumbbell in a bicep curl is an eccentric muscle action.
If you have not concentrated on eccentric muscle actions give them a try in your next workout. Here are two things you can try. Only do the eccentric portion of the lift, have a partner lift the weight for you and you slowly lower the weight. Try this when you cannot lift anymore, cheat the weight back up or use a spotter and do as many eccentric lifts as you can to finish out your set.
The third type is and Isometric contraction. With isometric contractions the muscle contracts but does not shorten, or lengthen, there is not any movement of the muscle length.
An advantage of isometric contractions is that Isometric exercises develop static strength, the strength you need to push or pull a heavy object or hold it up
The disadvantage to this type of exercise is that the muscle gains strength only at the angle you use in the exercise.
Each muscle action has its place in the weight room. Use these different aspects of the muscle action and break out of that slump and stimulate new growth and strength gains.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason
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