Exercise The Right Way - The DeadliftWritten by Rick Mitchell
Other articles in this series looked at a number of exercises, mainly from perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing basic exercises that constitute core of most bodybuilders' training regimes.It is useful, therefore, to describe in detail processes involved in actually doing these exercises. This will help beginners to start out using correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of little faults that have almost imperceptibly crept in over years, all better. In this article we'll take a close look at deadlift. MUSCLES TARGETED: gluteus maximus, semimembranosus, semitendinosis, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, rectus femoris
| | What Causes Muscle Growth?Written by Rick Mitchell
In order for muscles to grow, three things are required:1. Stimulus - exercise is needed to make muscles work, use energy and cause microscopic damage to fibers. 2. Nutrition - after intense exercise muscles need to replenish their stores of fuel. 3. Rest - it is during rest or recovery phase that muscles repair microscopic damage and grow. Muscle size increases due to hypertrophic adaptation and an increase in cross section area of individual muscle fibers. Intensive exercise impacts more on strength influencing fast twitch type II fibers, therefore increase in muscle size is accompanied by greater strength. This will deplete muscle's energy stores and cause microscopic damage to muscle tissue. During recovery, these stores of glycogen and phosphocreatine will replenish from carbohydrates and creatine ingested as food or supplements. Amino acids supplied in diet will trigger protein synthesis that repairs damaged muscle and lead to creation of bigger muscle fibers.
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