Equipments for Anaerobic Exercise
First, go and get some free weights namely dumb bells and barbells. I don't recommend barbells for women. Get different weights of 5,10,15,20,25 or even higher weights with handles which itself can weigh 5 lbs. This will give you the freedom to add or remove weights according to the intensity or variation you want for different types of muscle training.
First, go and get some free weights namely dumb bells and barbells. I don't recommend barbells for women. Get different weights of 5,10,15,20,25 or even higher weights with handles which itself can weigh 5 lbs. This will give you the freedom to add or remove weights according to the intensity or variation you want for different types of muscle training.
Your workout should mainly consist of free weights and only 15% from machines. Free weights are far superior to machines for the following reasons:
(1) You can never build massive body with machines.
(2) In a machine, the resistance is already balanced for you or the weight is already in a downward position that makes the movement far less challenging.
(3) As a result of the above, no matter how hard you train, you can never duplicate the technical demands of free weights.
(4) Unlike machines, free weights require proper form, balance, control, coordination, concentration and attention to detail.
(5) Free weights are far less expensive than machines and the benefits of free weights beat those of machines.
My favorite motivational clips for exercise:
Firstly, if you want "cut", you should go for higher repetitions and lower weights(guys can easily start with 20 lbs). But if you want "bulk mass", you have to go for heavier weight(25 lbs or heavier) and lower repetitions. If you don't understand this, your workout will have no results. I will come to the number of sets and repetitions a bit later. These exercises can be done in gym or at home. The advantage of gym is that it will carry ranges of heavier weights. You can avail the benefits by becoming a member and most of the gyms charge a nominal fee.
Secondly, what you eat right after your work out makes hell of a difference in seeing the actual results. If you don't eat properly, you will go in a vicious cycle. You have to drop eating junk food. Occasionally, you can treat yourself but not on a regular basis!
Thirdly, one should know what type of body he belongs to. There are three types namely (i) Ectomorph (ii) Mesomorph (iii) Endomorph.
(i) Ectomorph is normally a skinny guy with thin bones and joints. He has hard time gaining fat and also muscle mass, but can easily lose fat and also muscle if doesn't eat frequently. He too has "V" shaped torso with narrow waist.
Example: Basketball player Kobe Bryant (6'6" and around 200 lbs)
(ii) Mesomorph is the athletic guy who has the physique that everyone dreams of. He has well proportioned bones, thick joints, the "V" shaped shoulder and tapered waist but not as slim as the Ectomorph guy. He has no trouble gaining and maintaining muscle mass very easily yet keeping the fat away.
Example: Basketball Player Shaquille O' Neal (7' and 300 lbs), Heavyweight Champion Mike Tyson (5'11.5" and 215 lbs)
(iii) Endomorph is a guy who has more fat percentage. Obviously he is more out of shape and has a larger waistline. He constantly battles with fat. Its hard for him to lose fat without proper diet and exercise but can gain muscle easily like the Mesomorph guy.
Example: Heavyweight Champion Larry Holmes (6'3" and weighed between 210-260 lbs!)
Ecto-Meso : Basketball Legend Michael Jordan (80/20)
Meso-Ecto : Heavyweight guy Holyfield (60/40)
Meso-Endo : Heavyweight George Foreman (60/40)
Meso-Ecto : Body builder Flex Wheeler (90/10)
8 Times Mr Olympia Ronnie Coleman is mainly mesomorphic with a slight touch of endomorphic quality (90/10) and 7 Times Mr Olympia Arnold mesomorphic with some endomorphic quality (70/30).
In the video of Arnold vs Ronnie, notice the difference in bulk mass. Ronnie displays huge mass and cuts than Arnold. Ronnie moves 315 lbs behind-the neck-shoulder press for 20 reps. If that's not impressive, what is impressive?
PS: "V" shaped criteria for a guy is minimum 10" difference between the chest and the waist circumference. Chest has to be bigger than the waist. Don't take it the other way!
The purpose of doing weights is to gain muscle mass(muscle growth/anabolism). But what is actually happening during a weight session is "muscle breakdown/catabolism". When we are in the development stage, anabolism takes over catabolism. But after the age of twenty, the actual growth stops and catabolism slowly takes over. No wonder we start aging and we notice changes in our skin, body shape and bones. Once we grow into an adult man or woman(physically), body naturally prefers catabolism.
Now that you want to add some bulk mass, you're further breaking down the muscle on top of body's natural inclination towards catabolism. So, body goes on alert mode thinking something is happening and it starts going in the reverse direction namely "anabolism" right after workout as a safety measure to maintain the body in an equilibrium state. This is the crucial time one needs to pay attention if one wants to gain sexy bulk mass. If you don't, your workouts go waste. So, what you eat right after the workout makes a huge difference to your muscle appearance.
A person may belong to any one of the above three body types or a combination of any two types but not all three!!!. This is only the beginning but it does help a person train accordingly. Main exercises one needs are biceps, triceps, shoulders, chest, back, abdomen, thighs and legs. Women don't have to do certain shoulder or back exercises as it would look ridiculous and also testosterone is a man's primary hormone. So, no matter how hard a woman tries, she will never pack on muscle mass like a guy. Also women have less upper body strength compared to men. As far muscle growth is concerned, the difference between a man and a woman is as striking as the difference between a male lion and the lioness.
Once you understand the power of free weights over machines, different body types, its advantages and the limitations, you can start doing the exercises routinely and intensely. All you need is some free weights, and an open mind to push your body to its tremendous capabilities.
