Bodybuilding
Speed of Exercise Execution
There is not a generally valid opinion about the right speed of exercises. Various sources give us directly conflicting advice about how fast to perform one repetition or sets of repetitions. Some propose to perform one repetition in six seconds, others say to perform only two. There is also superslow techniques when one repeat can take up to 30-60 seconds. So, what of this assertion is true? And why such an important parameter as the time of a single repeat is so different?
In order to answer these questions, you can follow two ways. First one is to understand what modern physiology think about muscle contraction. The second one is to analyze the experience of many years of practice.
By the way, modern medical science knows very few about how the muscle growth, this being a subject that interest most of the bodybuilders. That’s why bodybuilders continue to rely on both their personal experience and the experience of their predecessors. And this experience is more important than any other scientific work.
One of the classic opinions about speed of exercises recommends to starter bodybuilder to choose a slow tempo of exercise - two seconds for lifting the weight and four seconds for lowering it. Such manner of execution is quite good. Why?
Time and Speed of Exercises
Mainly because new players do not have the required coordination skills. In order to learn new exercises and avoid any injury risks, they have to expend time for reps. That’s why for lowering the weight time is deliberately doubled - four seconds to two.
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Of course, these numbers are provisional, but they serve as a kind of benchmark for the expected rate of exercise. By the way, in the beginning, it’s a good idea to keep track of time with the help of a partner with a stopwatch. Later, you will be able to do it due to the internal account - after several months of continuous training, this skill becomes a subconscious habit.
Additionally, a six-second tempo can learn to feel the muscles work. The first steps in bodybuilding are totally devoted to the development of this skill. Not feeling the intrinsic muscles work to make hard you to organize more or less decent training program for their stimulation.
Lowering Weight
Also, it is important the fact that for lowering the weight is specially allocated more time than for rising it. To this conclusion, bodybuilders come with time. At the beginning of the bodybuilding lowering the weight was not so closely analyzed - it was thought that to win the weight is enough to overcome the force of gravity, then the fate of weight was not interested in nobody.
This attitude to weight lifting is still living in weightlifting. However, experimenting with reversed phase, when the weight is lowered is not arbitrary, and under the control of muscles, it was found that in this case, the muscles respond better to muscle growth.
And the series of experiments was carried out only with the negative phase of the movement - the weight was lifted by partners and athlete just lowered it down. It was found that in a negative mode, the muscles are able to cope with large weights, and the desired workout stress was slightly higher than in the positive version.
The Negative Speed of Exercises Phase
It is not always possible to repeat such training sessions, but you can get some use out of them. First of all, you need to understand that the negative phase in terms of power performance is as important as a positive, in terms of muscle growth - even better than the first second.
However, there is not an only true and appropriate for all occasions rules and it can not be when it comes to speed of exercises. In the same weightlifting sport, unnecessary negative subsidence is avoided not due to the indifferent attitude towards them, but because of the need to save power reserves.
And power rates of weightlifters prove the validity of this approach. But most of them do not want to increase their muscle weight. Why? Because overcoming this weight category increase digit grid of power performance, which naturally drops back.
Power and Speed of Exercises
In bodybuilding, the situation is different, but there is still a connection between power results and muscle growth. Just the accent is focused on muscle growth. It would be an illusion to hope that using frail weights on the bar. You would be able to build pounds of functional muscle. The functionality includes the ability to cope with the weight. It should happen in all the phases of a single movement - both up and down.
With time almost all athletes move to a more rapid tempo of speed of exercises. Gradually transition may take the following time modes: 2 +4, 1.5 +3, 1 +2. In this case, for negative movements is allocated more time too, being increased the speed of individual reps too. This has an explanation too. Firstly, staying for a long time addicted to a high-speed tempo you would have neither physical nor psychological resources. Is something absolutely normal to want to diversify it? On the other hand, skeletal muscles are able to do relatively slow and explosive movements. And in fact, in both cases work the same muscles. But they have to use different types of fibers - slow and fast.
Also have to be said that the same reps performed with different weight and speed. It couold at solve a very different problem.
In this case, we talk about three types of reps speed, namely low, medium and high.
Low Speed of Exercises
In the case when the weight is maximum you can reach. For example, raising the bar in the deadlift, then you will not be able to perform it quickly. But even with relatively small weights is very useful to deliberately understate the speed of exercises. Thus solved two problems at once.
- Joint and ligaments get a big load during a slow movement. Their strength is a must for training with weights in the future. In order to accented work on ligaments is recommended. Even if you do pause for a few seconds at any point of the amplitude exercise. That is in addition to the slow speed of their implementation.
- In case of such low tempo, extremely developed muscles are saturated with blood, as in case of pumping-training. Also, they need nutrients that cause their further growth.
High-Speed Exercise Execution:
Explosive strength, provided by fast muscle fibers, is achieved by the rapid speed of execution of the exercise. Here can be included weightlifting, about which we talked above.
- For high speed, the execution has to be used weights no bigger than 70% of your maximum potential. It is very important that the projectile velocity increased throughout the range of speed of exercises, lifting the shell into the upper point of inertia.
- High-speed training greatly develops fast muscle fibers with potential for growth, breaking the overall growth of muscle tissue athlete.
- This kind of training is recommended only in case of basic exercises and only those who need to strengthen their ligaments
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Average Speed of Execution:
This type of training is most popular because uses the maximum number of muscle fibers of all three (fast, slow and intermediate) types.
- The performance of the exercises in this type of training is uneven throughout the different phases of working with a weight. Lowering the weight is 2 times slower than recovery (phase of muscle contraction). This is due to the fact that the weight was always under your control, and not "rushed" down, reducing muscular work and threatening injuries.
- Average speed of training allows you to work in a wide range of weights from 0 to 90% of personal single maximum, which allows using this type of training in a variety of training programs designed for the different number of reps.
As you see in order to get full development of your natural potential you have to train in different tempo regimes. Thus it will be possible to vary their workouts - sometimes alternating work on muscle endurance, selecting a mode of four to six seconds, with work on speed and power in an explosive manner.
In this case, once in six months or a year can be carried out short training with super slow execution. For example, fifteen or thirty seconds for a rep. The only limitation to conduct such experiments on changing the speed of exercises can be the lack of experience.
Progressive Speed of Exercises
In the first three to six months of training, it is better to stick to the classic version of six seconds - two-plus-four. And then, having already gained experience you will be ready to go further searching best option for yourself.
Learn to feel the load. This ability come with time, but once you manage to do it you will be able to choose the speed of execution that best fit your potential and your goals. A good advice is to try to do some reps by simply closing your eyes. This way you will get your mind and your sense of the movement.
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Bodybuilding
Top Video Games for Bodybuilders in 2024
There are several video games that can be great for bodybuilders, combining fitness and fun! Here are some of the best options:
Ring Fit Adventure (Nintendo Switch)
The game uses the Ring-Con and Leg Strap to guide you through various exercises and adventures. It's a fun way to get a full-body workout while playing a game.
Fitness Boxing 2: VR Boxing Remastered (PlayStation VR)
It offers a full-body boxing workout with a variety of punches and combos. It's a great way to improve your fitness while enjoying a virtual boxing experience.
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Just Dance 2024
This popular dance game gets you moving to the beat with a variety of songs and dance routines. It's a fun way to burn calories and improve your coordination.
Zumba Fitness
Burn It Off (Nintendo Wii): This game offers a fun and energetic Zumba workout, perfect for those who enjoy dancing and want to get a good cardio workout.
Yoga for Beginners
If you're looking for a more relaxing workout, yoga games can help improve flexibility and reduce stress. Many of these games offer guided yoga sessions that you can follow along with.
Gym Tycoon
This game lets you build and manage your own gym, complete with various workout equipment and fitness classes. It's a great way to learn about different exercises and how to create effective workout routines.
The Sims 4: Fitness Stuff Pack
This expansion pack for The Sims 4 adds fitness equipment and activities to the game, allowing you to improve your character's fitness and join the athlete career.
Grand Theft Auto: San Andreas
While not a traditional fitness game, this classic game includes bodybuilding activities that can help your character gain muscle and improve fitness.
Knockout Home Fitness (Nintendo Switch)
This game offers a variety of boxing workouts that can help improve your strength and endurance.
Gym Simulator 24 (PC)
In this simulation game, you can build and manage your own fitness empire, creating workout routines and managing gym equipment.
Let's Get Fit (Nintendo Switch)
This game focuses on pure workouts, allowing you to set programs and follow along with digital trainers for a customized fitness experience.
Beat Saber (VR)
A popular VR game where you slash blocks to the beat of the music, providing an intense full-body workout.
Synth Riders (PlayStation VR)
This game combines freestyle dance and fitness, offering high-tempo tracks and multiplayer modes for a fun and energetic workout.
Yoga Master (PlayStation)
Designed by professional yoga coaches, this game offers a variety of yoga lessons and poses to improve flexibility and reduce stress.
Les Mills Bodycombat (PlayStation VR)
A martial arts-inspired workout game with a range of workout plans and coaching to keep you motivated.
OhShape Ultimate (PlayStation VR)
This game provides a full-body cardio workout with six sessions and two difficulty levels, designed to engage every part of your body.
These games offer a mix of cardio, strength, and flexibility workouts, making them great additions to your fitness routine.
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Bodybuilding
2nd Edition of Natural Bodybuilding Competition Facts
Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.
The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).
In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.
These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status
Bodybuilding
Primal Movements: Our Ultimate Guide for Maximum Results
Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:
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Understanding Primal Movements
Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:
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- Push
- Pull
- Squat
- Lunge
- Hinge
- Rotate
- Gait (Locomotion)
The Seven Primal Movement Patterns
Push
Description: Involves moving a weight or resistance away from your body.
Examples: Push-ups, bench press, overhead press.
Muscles Worked: Chest, shoulders, triceps.
Pull
Description: Involves drawing a weight or resistance towards your body.
Examples: Pull-ups, rows, bicep curls.
Muscles Worked: Back, biceps, forearms.
Squat
Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.
Examples: Bodyweight squats, barbell squats, goblet squats.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Lunge
Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.
Examples: Forward lunges, reverse lunges, lateral lunges.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Hinge
Description: Involves bending at the hips while keeping a neutral spine.
Examples: Deadlifts, kettlebell swings, hip thrusts.
Muscles Worked: Hamstrings, glutes, lower back.
Rotate
Description: Involves twisting or rotating the torso.
Examples: Russian twists, woodchoppers, cable rotations.
Muscles Worked: Obliques, abdominals, lower back.
Gait (Locomotion)
Description: Involves movements that propel the body forward.
Examples: Walking, running, crawling, bear crawls.
Muscles Worked: Full body, with emphasis on legs and core.
Benefits of Primal Movements
Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.
Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.
Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.
Core Stability: Many primal movements engage the core, improving overall stability and strength.
Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.
Incorporating Primal Movements into Your Training
Warm-Up: Start with dynamic stretches and light cardio to prepare your body.
Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.
Progressive Overload: Gradually increase the weight or resistance to continue making gains.
Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.
Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.
Sample Primal Movement Workout
Warm-Up: 5-10 minutes of light cardio and dynamic stretching.
Workout:
Push: 3 sets of 10-12 reps of push-ups or bench press.
Pull: 3 sets of 10-12 reps of pull-ups or rows.
Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.
Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.
Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.
Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.
Gait: 3 sets of 30-60 seconds of bear crawls or sprints.
Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.
1. Warm-Up and Mobility Drills
Start your workout with primal movement-based warm-ups to prepare your body. For example:
- Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
- Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.
2. Compound Exercises
Add primal movements as the core of your workout. Here’s how you can structure it:
- Push Day: Combine bench presses with push-ups.
- Pull Day: Mix pull-ups with rows.
- Leg Day: Integrate squats and lunges with deadlifts.
3. Supersets and Circuits
Create supersets or circuits that include primal movements:
- Superset Example: Pair squats with pull-ups or push-ups with lunges.
- Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.
4. Functional Training Days
Dedicate one or two days a week to functional training focused on primal movements:
Sample Functional Workout
-
- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
- 10 push-ups
- 10 pull-ups
- 15 squats
- 10 lunges per leg
- 15 kettlebell swings
- 20 Russian twists
- 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.
5. Active Recovery
Use primal movements on active recovery days to promote mobility and flexibility:
- Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.
6. Progressive Overload
Gradually increase the intensity of primal movements by adding weights or resistance bands:
- Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.
7. Listen to Your Body
Pay attention to how your body responds to these movements and adjust accordingly:
- Modify: If a movement feels too challenging, modify it to suit your fitness level.
- Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.
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Sample Weekly Routine for Primal Movements
Monday: Push Day
- Bench Press
- Push-Ups
- Overhead Press
Tuesday: Pull Day
- Pull-Ups
- Rows
- Bicep Curls
Wednesday: Leg Day
- Squats
- Lunges
- Deadlifts
Thursday: Functional Training
- Circuit of primal movements (as outlined above)
Friday: Active Recovery
- Light yoga or walking
Saturday: Full-Body Workout
- Combination of push, pull, squat, and hinge movements
Sunday: Rest Day
By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.
For optimal performance in primal movements before a bodybuilding competition, consider these supplements:
Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.
Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.
Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.
Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.
Conlusion
Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.
Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.
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