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Автор Тема: Your Fitness Plan at 40 - 5 Important Factors For Building Muscle Mass at 40 & B  (Прочитано 120 раз)
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« : 14 Июнь 2019, 12:53:59 »

Bodybuilders always benefit best from   [Гости не могут просматривать ссылки]
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slow, deliberate movements as opposed to explosive lifts. This means you should keep your lifting speed relatively slow, and especially slow on the negative proportion of the repetition. When you lift something (contract) you have far less strength during this phase than you do when lowering (relaxing) the muscle. This allows you to really exaggerate the negative portion of the exercise to really deeply fatigue more fibers.

When you lift slowly - particularly on the negative portion of reps - you will sometimes find you suffer from DOMS in the days proceeding, especially if you are new to training or haven't trained in a while. This comes from the negative portion of the repetition, and is basically a swelling of the muscle fibers causing nerve pain. Although it can feel very sore, it does ease and no lasting damage is done, providing you haven't pulled or torn a muscle.

Using weights to build muscle is a rich and varied business. While some will offer blunt advice as "to lift heavier, just lift heavier" people who really know the game of building strength and size inside out know there is far, far more to it than that. Two different ways of building strength and size are dynamic exercises and static exercises. Dynamic, as the name suggests, is motion against a weight through a partial or full range of motion. Isometrics, on the other hand, are exercises performed against resistance which remains stationary. For instance, an isometrics exercise could be pushing against one side of a doorframe with one hand(s) whilst your body is jammed against the other side of the doorframe. No movement is taking place, but force is being exerted. Isometrics are sometimes known as static exercises. Given both isometrics and dynamic exercises build muscle and strength, a lot of people want to know whether or not the strength gained from isometrics transfers to dynamic exercises.

I can tell you now that it does, at least, in part. Louie Simmons of the notorious Westside Barbell power lifting club has talked about this before. Louie has found that strength gained from isometrics is actually transferred up to 15% above and below the precise point at which the isometric is performed. For instance, if you hold a barbell statically at the middle of the bench press, you can gain strength up to 15% above and 15% below the position you are holding the barbell.

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