Bodybuilding routines. Basics. Safety tips and recommendations.

There are many bodybuilding routines nowadays. Most of them have been tested and will give results. In what degree? Depends in so many factors such as: which type of training programs are being used (circuit training, forced reps, multiple set, singleset, split routine, etc.), diet, individual factors, etc.

With so much information available, developing a good and effective resistance training program for any person can become a difficult task. With that in mind, I'll drive you through some basic concepts that may produce the results you want to get from a resistance training program for body building.

If you agree with me that each body is different, to any imposed demand, there will be a specific adaptation. Using this principle, The American College of Sports Medicine recommends the following:

If you want a training program for gaining strength and muscle size (i.e., hypertrophy), performing to many reps at low or very low intensity and only 1 repetition will not produce the results you want.

Instead, a good bodybuilding routine program needs to incorporate three to six sets of four to eight reps at approximately 85 percent of 1-RM.

If you want to develop a specific part of the body, you need to perform exercises in which such muscles are involved.

Also when performing bodybuilding routines, trainers might recommend a protein supplement. But is not always needed. Before trying any, a regular and well balanced diet with an amount of protein equivalent to at least 1.5 grams / kg of body weight will be enough to help you with your needs. After, according to the program, you might consider a specific supplement.

What about protein supplements

Safety recommendations

I'll give you some ideas through this Questions and Answers.

What influences the risk of injury?

1) The experience of the person.

2) The history of injuries.

How can you assure a safe resistance training?

1) Use a proper lifting technique: Identify which joints and muscles are going to be used in a specific lifting movement and then use those only during the lift and with the specific range of motion needed and the weight that is adequate for the exercise.

For example, if you perform power squats using too much range of motion in the back (with a reduced leg range of motion) you increase the risk of injury to the structure of the lower back, and this risk increases as the weight or intensity of thelift is higher too.

2) Maintain the balance. This often will rely on holding a stable position, keeping a proper posture and using the appropriate settings for seats or arms on machines.

What other balanced design considerations should be taken for a resistance training program in order to avoid some injuries?

1) If you workout too much on one set of muscles with emphasis in the antagonists (the muscles performing the opposite action), this may lead to a strength imbalance and an increased risk of injury.

2) If you are fatigued, the technique, the range of motion, the balance and your performance can be affected. Use a spotter, which will allow you to take care of this things and will guide your movements but avoiding unnecessary stress for muscles, ligaments and tendons.

What bodybuilding routines should also teach?

1) To warm up before getting started, using the muscles that are going to be involved in the specific workout.

2) The observation of a trained person of the exercises is very important and will help you to correct any bad technique so that you stay away from harm and get better results.

3) It is also good to perform in front of a mirror, so that you see by yourself how you're doing the movement and get to know your body more.

4) Using a machine rather than free weights may be preferred at times, especially when the lift is new.

5) The ACSM also recommends you use weight belts for lifts based on load and increased risk of lower back injury. The use of collars is needed on barbells to decrease the injury risk if weight balance is lost.

6) If you are new to weight lifting, avoid more advanced lifts, such as power cleans, until you have enough experience.

Hope this information helped you with some guidelines, we'll soon publish some specific bodybuilding routines, so please come back to the page and find out about them. I also recommend to visit the Fitness Blog to see the latest articles added to the page!

Bodybuilding routines are only one objective of resistance training programs, what else can you get

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