3. Bodybuilding Exercise - Why and How

Before we can talk about sets reps and speed of movement I want to talk about the two basic type of movements, they are compound and isolation. Unlike a lot of trainer I don’t believe in teach a beginner isolation movements. The main reason for not teaching isolation movement are two fold first they are easier and so many beginners think that bodybuilding is easy and second they do employ as many muscles as compound therefore they burn more fat and build more muscle faster.

Let’s look at this for a moment, for the chest there are two movements we will address (of course there are many chest movements but most are a variation to these two) the fly (an isolation movement) and the bench press ( compound movement) the major muscle involved in the fly are the chest ( Pectoralis Majors) muscles. However the major muscle involved in the bench pres are the chest, the shoulders the triceps and one that everyone overlooks the teres major and minors (muscle in the upper back behind the scapular. As you can very easily understand since this exercise involves more muscle you can use heavier weight and burn more fat as well as build bigger muscle1. Enough said. You will be amazed how many people come to me in the gym and ask why they can’t get results with a routine made up of all isolation movements. After I finish laughing ( I got some issues myself ) I explain the whole thing and within week they are seeing the result they desire.

4.1 Repetitions, Sets and Speed of Movement

A repetition is a movement from start to finish and then back to starting position again. This is the grounds from which all your information on lifting is done. If you do not know what a repetition (sometimes called rep) is don’t lift.All instruction, no matter who gives it to you will include reps and sets know them like you know your name.

A set is a series of reps organized into groups. These groups are commonly organized in counts of 10 to 12 repetitions. For intermediate and advance bodybuilders there are set of 6, 8, 10, 12, 15, 20 and 25. On some occasion of extreme specialization there may be set of any number. When you are asked to do an exercise you will be given a set and rep sequence “ 3 set of 10 rep” ( written as 3X10 ) this means you will do 10 repetitions of a given weight rest repeat the 10 rep rest and then do the final 10 reps.

Ideally a repetition should take about 7 seconds that is 3 second on the contraction and 4 second on the return. The contraction is normally the start of the exercise for most exercise, the bench press and squat are two exercise that are reverse (that gravity thing ) the contraction is the return for both. In the Photo to the left the contraction is when the bar is in the up position the stretch is to the right.

4.2 Weight, Form, and Breathing

What weight should you use depends on the goal of the exercise. If your goal is to do 3X10 rep the weight should be so heavy that it is impossible to complete the third set. Basically you should use the heaviest weight possible and still complete the first set. What is common is that you can barley complete the first set you may only get 9 rep on the second and only 6 to 8 on the third set.( please note that you goal is to complete all three set for 10 reps) When you can complete all three set for 10 reps its time to add weight! This takes us right where we started setting your goals. Keep notes of your progress from one workout to another. Know what you did the last are workout for all sets and before you do a set make a goal of doing better this will give you small success which will keep you motivated a keep the intensity of the workout high.

Even though I want you to keep the intensity of your workout high and continually try to surpass your last
workout, it should not be at the expense of form. All reps must be smooth and continual no poses on the up or down motion. You should never bounce the weight off your chest in the bench press (I know your power lifting friend does it) nor should you drop quickly and uncontrolled into the squat. These things may allow you
to lift more weight but you are just an injury waiting to happen.

I spent months trying to tech people how to breath when lifting ( you do know you have to breath) but the only thing that seemed to make sense to everyone is to say when you are trying to move the weight against gravity breath out, breath in when you allow gravity to move the weight toward the floor.

Think about it, it’s not that difficult.