The Two Phases of Bodybuilding Exercises Explained:
When it comes to bodybuilding exercises, it is important to employ the proper mix of mass building exercises along with definition producing exercises that will yield the proper end result. That end result is, of course, a physique that embodies many of the traits that a professional bodybuilder possesses. The most common mistakes that beginners make are that they will pick and choose exercises based on personal preferences. This is not necessarily a bad thing unless you are completely unaware of the purpose and goals of the exercises. Understanding what the exercises do and which exercises to perform and how to perform them will lead to success. So, here is a look at how to achieve such goals.
Mass Building. Mass bodybuilding exercises are designed to add a large amount of muscle mass to the frame. Then again, it could be a small amount of muscle mass but it needs to be a noticeable amount. If not then you really are not adding any mass to your frame which means you certainly will not embody a physique similar to that of a bodybuilder. Mass building will center on performing heavy weights for reps of about 8 – 12. By heavy weight, you will want to lift 65% of your maximum lift. If you are lifting 85%, you probably only be able to perform 3 or 4 reps. This would not be a bodybuilding exercise. It would be a strength training exercise which seeks completely different goals.
The types of Bodybuilding Exercises involved with mass building are those known as compound exercises. That means they will entail more than one muscle group. Such exercises include bench presses, shoulder presses, and dead lifts among others.
Definition Training. The purpose of definition training is to target smaller muscle groups with low weight and higher reps. This does not so much “tone” the muscles as some erroneously assume. Instead, these exercises place specific stress on targeted muscles which aids developing the muscle to a significant degree. Usually, these exercises are performed for about 15 reps. You do not want to pack on a lot of heavy weight because the muscles will have a hard time lifting heavy weights with isolated muscles.
Why do you perform definition bodybuilding exercises such as bicep curls, triceps extensions, or dumbbell flyes? It is these exercises that help develop the ripped to shreds look that so many people seek to acquire. For many, it is such definition that is more desired than the building of significant mass.
On a side note, definition needs to be supported by proper diet and cardio workouts. Maintaining a large amount of fat on the frame undermines definition. You can’t see muscles through fat and that is why body fat needs to be reduced to achieve desired results.
While cycling such training is often performed by professional bodybuilders, they do so because they work their programs around bodybuilding competitions. When you are a hobbyist or a health conscious person, you can mix both programs into the same weekly workout and achieve excellent results.
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