Strength
training exercises can be very varied. Long sets or short sets, intensity
of the contraction, number of sets on the same muscle group, rest time,
concentric, eccentric, static or plyometric contraction, pre-fatigue, body
weight or overload ... These are all parameters that can be modulated to aim
for different muscle goals. What are the basics for building muscle mass?
What is going on in
the muscle?
The volume of a muscle
depends on 2 main elements: the type and size of the number of muscle fibers ,
the quantity of fat cells (adipocytes) present.
In general, strength
training stimulates the multiplication of muscle fibers. On the other
hand, this process is accompanied or not by an increase in local fat reserves.
We therefore speak
of lean mass gain or fat gain .
3 major elements will
condition the morphology of your muscles, namely:
1. The type of exercises performed during weight training
sessions
2. The amount of "pure" cardio sport practiced per week
3. Food
If your goal is to
build muscle mass by limiting fat cell stocks, you will need to play on these 3
parameters:
> The exercises
will be targeted and precise during the weight training
sessions. At least 3 hours per week.
> A regular
practice of cardio sports (swimming, running, cycling,
elliptical trainer, etc.) is necessary. At least 3 hours per week.
> A diet rich
in vegetables, fruits, dried fruits and proteins (white meat). Poor in
industrial sugars (cakes, sweets, etc.), in fats (cold meats, fatty meats,
etc.). No overeating. Eat a healthy diet in reasonable
quantities !
What bodybuilding exercises?
During strength
training sessions, the precision of the exercises will optimize the
effectiveness of your workouts.
Series :
Favor rather short
series (around 10 movements). This means that you should feel a real
difficulty on the last 3-4 movements of each set. To do this, adapt the
intensity of the muscle contraction (weight, muscle pre-fatigue, variation in
rest times, etc.)
Number
of sets :
At least 6 sets on
each muscle group.
Muscle
stroke :
The efficiency will be
optimum in average race (intermediate position between stretched muscle and
shortened position of the muscle).
Type
of contraction :
We recommend varying
the type of contraction. Even if, it is true, the dynamic concentric
contraction (towards the shortening of the muscle) is the most recommended to
develop the number of muscle fibers, it will be preferable to also practice
plyometric exercises (push-ups, squats etc.) and isometric exercises. (static
cladding, chair against the wall, etc.). Indeed, our muscles are
conditioned to be versatile!
Contraction
speed :
Do not hesitate to
vary the speed of movement. Slow speed is recommended, but high speed
exercises will help you gain more explosiveness.
Body
weight or overload?
The load (weight,
weighted vests, etc.) must be adapted to your capacities. If you are able
to lift the bar only 3 times in the bench press, you may need to remove some
weight. Indeed, we said previously that it was recommended to aim for sets
of 10 movements. The load must be adapted accordingly. Over the sets,
the muscle will inevitably tire. Then reduce the additional load.
Bodyweight exercises
are quite effective contrary to what we sometimes hear. To increase the
difficulty, decrease the break time between each series and use
pre-fatigue! For example, in the push-up position, go down on the arms and
do not move for 10 seconds then follow directly with a series of 10 movements
at slow speed.
Number
of sessions / week:
3 to 4 sessions of one
hour per week recommended.
Which
muscles?
Prefer muscle chain
exercises. Why ? A series of single leg squats are more natural to
the body than analytical machine hamstring strength training. It also
helps prevent muscle imbalances.
Precautions
Strength training
places great demands on the joints and tendons. An injury will stop you
for many months. This is why we recommend respecting a very important principle:
the principle of progressiveness !
Indeed, many athletes
do not respect this very simple principle. We then deplore a large number
of injuries, especially among beginners.
Ask yourself the right
questions. When was my last training: a few days, a few months, several
years, never? Is my body used to going through so much stress all at
once? Are some joints already fragile?
Listen to your body
because small pains sometimes turn into big pains!
Respect the phases of
rest and above all one key word:
PRO-GRE-SSI-VI-TE!