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Will Weight Training Turn You Into a Bodybuilder? A Master of Sports Answers
28.02.2023 13:39
Updated: 14.04.2023 09:16
If you answer the question strictly - yes, definitely!
Without weights, training will only help strengthen the muscular skeleton, and if you add work with your own weight, this will, of course, give a certain result, but until the body gets used to such a load.
What are the benefits of working with weights?
- Gaining muscle mass with a kcal surplus.
- Muscle relief.
- Endurance.
Just don't rush to lift 100 kg when doing a bench press. It's dangerous, warns international master of sports in Thai boxing Fedor Koltun .
There are different methods of working with weights.
Statodynamics
30-50% of the one-time maximum weight is used, and the specifics of the work consist of a large range of repetitions - about 40-50.
Strength training
A weight equal to 95% of the one-time maximum is used for 2-5 repetitions.
For endurance
Use up to 50% of your one-time maximum weight for 12-15 reps.
Relief (muscle volume)
Use 30% of your one-time maximum weight for 20-25 reps.
Why do high repetitions give relief? Because the entire muscle fiber is worked out due to the greater amplitude.
If you want to build muscle mass, you need to take into account several factors at once: body structure, physical fitness, and mastery of exercise technique.
Let's figure out what body structure there is and what approach to training is the most effective for each of them.
Ectomorph
External indicators: low subcutaneous fat, very fast metabolism, thin and long arms and legs, narrow shoulders and chest. You have a high level of endurance, and visually your figure resembles the letter "H".
This type is suitable for strength training, and it is recommended to reduce aerobic activity.
Mesomorph
External indicators: broad shoulders and chest, average level of subcutaneous fat. Normal metabolism and high level of physical activity. Chest circumference is larger than hips and waist. The profile of the figure forms the letter "V".
Endurance training is suitable for this type.
Endomorph
External indicators: the ankle circumference is significantly larger than the wrist circumference, and the waist circumference is larger than the hips and chest circumference.
Large joints (wide bone). Characteristic spherical shapes - smooth, rounded body contours. Slow metabolism and excess fat deposition.
In this case, the choice will fall on relief. This way we will kill two birds with one stone, since high repetitions require mobility, thus calories will be burned more effectively than with other training.
I would like to add that the choice of a trainer should be careful, because without the proper knowledge you will get stuck at one level of development for a long time, and after 3 years of hard training you will try to see at least one “appeared” muscle.
