Sunday, January 14, 2007

What you need to do to get big?

Weight Training Tips

Weight training for size.

Wondering what is meant by weight training for hypertrophy? This is an important factor in a bodybuilder's training program. Hypertrophy is the enlargement of muscle fibers, an increase in its cross-sectional area. This happens as a result of an increased synthesis of the 2 contractile proteins actin and myosin, and secondly an increase in in the number of myofibrils within a muscle fiber. It is believed that hypertrophy occurs more drastically in type 2 muscle fibers, thus this could be a genetic factor that limits your maximum size potential. Bodybuilders generally are comprised of about a 44% type 2 muscle fibers. As a part of weight training for size and muscle mass it has been shown that collagen and other noncontractile connective tissue increases as well resulting in greater gains in size.

When weight training for size and muscle mass the weight or load will be considered moderate, rest will be incomplete, and a greater number of sets are required. Follow the exercise prescription below.

Reps: 6 - 12
Sets: 3 - 6 per exercise and 12 - 20 for targeted muscle
Rest: 30 - 90 seconds, start the next set before you are fully recovered
Weight: 67 - 85%, enough to cause failure in in the 6 - 12 reps

Good luck in you weight training program.

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