The bodybuilding tradition of long-term overtraining

Long history of bodybuilding in traditional bodybuilding Train like a weightlifterThey are weightlifters or strong men, and over time, they start to care about what they look like, not how much they can lift.

This trend accelerated in the 1930s with the emergence of “sports culture” competitions, in which athletes with obvious aesthetic muscles through weight training had obvious advantages in physical development.These events involved some kind of athletic performance, sometimes including public speeches, but by 1939, the focus shifted to Judging muscle development When a contestant bends his body and then takes a personal pose—in other words, it’s the bodybuilding exercise we know today.

Some bodybuilders in the 1940s were still doing gymnastics and the kind of hand balancing exercises you saw in the old photos of Santa Monica’s Primitive Muscle Beach, but by the 1950s, people emphasized what we still see today. This bodybuilding pose acts as a side chest or double biceps shot. However, the training procedures of this era have remained almost unchanged: like weightlifters, most of the time they exercise their entire body in three exercises a week. But gradually formed a more modern system, using the technology that Joe Wade codified as the “Wade system”. These include split training, in which only a part of the body is exercised in any exercise; combined double-joint strength exercises and single-joint isolated exercises; peak contraction, super group, and use a variety of different exercises for each body part.

When he first appeared in the 1960s, Arnold had a lot of muscles, and in the 1970s he combined size and clarity to win Olympia Offered by Gene Mozee

In the 1960s, thanks to these new technologies, coupled with more advanced dieting methods (for example, no longer drinking large amounts of whole milk), bodybuilders began to appear more muscular and well-defined on stage, rather than just big and smooth . This trend continued into the 1970s, until we started to see extreme tearing competitors, defined but usually too consuming (to a large extent, extreme dehydration and ketosis diets). It’s also because of overtraining.

As far as bodybuilding is concerned, overtraining is due to the fact that the training is too hard, too frequent or too long, without giving the muscles enough time to rest, recover and grow. Training will stimulate your growth that will not happen before rest and recovery. In the 1960s and 1970s, bodybuilders started exercising, as if the more sets and reps you did, the more weight you gained. As a result, we began to see very strong and clear competitors, but compared to most professional bodybuilders today, their size is not large.

2021 Olympia champion Ms. Andrea Shaw performs dumbbell exercises
Ms. Olympia, Andrea Shaw demonstrated an excellent dumbbell lateral lift posture. Wings of power

Arnold Schwarzenegger is an example. Arnold is over 6 feet tall and weighed about 255 or 260 pounds when he was young. At his peak in the 1970s, he weighed 235 pounds on stage. It is very small by modern standards. If you consider his obvious muscle genetics, it is very small. Why is this happening? If you compare the two editions of Arnold’s modern bodybuilding encyclopedia, one describes his early training methods, and the other describes his recommendations for new techniques that have been continuously developed over the decades. One of the main differences is the amount of training and the rest time needed to avoid overtraining. He now recommends shorter high-intensity training, fewer sets and repetitions than during the day, and enough time to rest and recover between training.

Bodybuilding training should be like a series of sprints, not long runs. If you exercise vigorously enough, you will soon exceed your body’s ability to deliver fresh oxygen to your muscles. This is anaerobic activity. When lactic acid accumulates in your muscles, you will feel “burning.” At this point, you need to stop and rest to allow the muscles to recover. But these muscles will not fully recover in a short time. So, when you do subsequent sets for these muscles or that muscle group, you will still feel tired.

However, you need to allow time between exercises for your body to fully recover. This varies according to the muscles you exercise. The biceps recover faster than any other muscle group; the lower back is the slowest. Compared with the back or shoulders, the legs need more time to rest and recover.

There is also the fact that in traditional bodybuilding, bodybuilders continue to do more sets and exercises than are needed to develop any individual muscles or body parts. For example, to deal with simple muscle groups like the biceps, all these muscles do is to bend the arm—contract from the starting point of the shoulder to the insertion point of the forearm and bend the elbow joint.

When you do biceps dumbbell or barbell curls, rope curls, machine curls or concentrated curls, you basically do the same movements over and over again. There is some difference between lifting free weights when joint stabilization is required and curling on machines that do not require joint stabilization. The biceps are basically contracted multiple times through the same range of motion. A few biceps exercises are one thing; four or five are quite different. The biceps are relatively small and it is easy to overtrain with too many sets and reps.

Now, there is an alternative training method that is popular with many people. This follows the principle advocated by Arthur Jones, the developer of Nautilus, and involves very “heavy load” and low repetition training-including forced repetitions and negative numbers as well as forced negative numbers. If you were to promote the Nautilus gym, this would result in members passing the track fairly quickly, leaving the machine and leaving room for another group of members to enter their own track. This allows the gym to increase the number of its active members. But this is not the most effective and effective way to develop a competitive bodybuilding physique.

Lee Haney dumbbell concentrated curl
By the time Lee Haney appeared in the 1980s, their training was much less overtrained than in previous decades. Bill Dobbins

Bodybuilders once claimed their physique Use these principles, Just like Mike Mentzer and Casey Viator, but they used traditional methods to create muscle physique before they saw the Nautilus machine. Dorian Yates has won several Olympia titles using this training method, But the pressure tore his body-this is the price he knows but is willing to pay in order to become a Grand Slam champion.

So, what is the most effective and effective way to gain muscle training?according to Weightlifting champion Dr. Fred Hatfield (Dr. Squat), It involves contracting muscles to resist enough resistance to perform enough times—or “Time is tight. “A moderate amount of resistance is about 75% of your maximum repetitions. This allows you to do about 8 to 12 repetitions for upper body exercises, and more leg exercises (better blood and oxygen delivery). You do not There is no real direct training of the muscles; you program the nervous system. In order to send the correct signals through the nervous system to generate the stimuli needed to build the muscles, you need to stay under tension for a total of about one minute.

The legendary Mr. Olympia Ronnie Coleman and Joe Wade
Ronnie Coleman is one of the strongest contestants, but he trains as a modern bodybuilder, not like a weightlifter. Bill Dobbins

Each representative only has about one second. Therefore, through familiar three to four sets of three to four exercises for each body part, a total of one minute of TUT can be achieved.

There is also the fact that contracting muscles against resistance is what stimulates its growth. Reducing the weight will not produce the same result. It will only put a lot of pressure on the joints and connective tissues.

Remember, progressive resistance training can be used to generate a variety of different responses in the body. Really heavy, low-repetition training is best for developing large muscles and maximum strength. Using less weight and a lot of repetitive movements can create a small, thinner, well-defined physique like a gymnast.

This may vary greatly due to individual inheritance. Some athletes develop a lot of muscles and muscle strength (but not enough for bodybuilding) and do nothing except aerobics. I remember no one doing weight training in high school. There are some teenage classmates who have big genes and strong muscles, but those of us are not. I was not born for football, or I chose baseball.

The effects bodybuilders seek are large, round and well-shaped muscles and extreme muscles. This is why they need to avoid overtraining-not too many sets and repetitions, not too much weight, and enough time between exercises for the body to rest, recover and grow.

From the overall performance of sports such as tennis, golf, baseball to track and field or boxing, there are two factors that have contributed to this situation. The first is the improvement of equipment. Running shoes are like springs, allowing each step to generate more energy. Golf clubs and tennis rackets are far from the products 30 or 40 years ago.

But the most important factors are strength and physical skills, which make the athlete’s physical ability much greater than in the past. Barry Bonds may have been caught using anabolic drugs, but he is also doing a 300-pound bench press. Tiger Woods was the first modern golfer to train hard in weight training, and now all young players have followed suit.

One reason bodybuilders today are often much older than in the past is that they have learned to train more effectively and economically, in a way that creates maximum stimulation for muscle growth, and allows all the necessary time to rest, recover and grow. .

Behind the scenes of the five finalists of Mr. Olympia

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