Bodysculpting for Bombshells: Everything you need to know about fitness to sculpt your body into a shape you will love by Vivi Stutz

Author:Vivi Stutz [Stutz, Vivi]
Language: eng
Format: epub
Publisher: Vivi Stutz
Published: 2016-05-26T00:00:00+00:00

How Heavy Should The Weights Be?

Gauging intensity makes or breaks your exercise routine. Too much weight creates injury, while too little weight leaves you frustrated and prone to quitting because you see no results.

If you want to build muscle, you need to exhaust the muscle in a short period of time, say 10 to 12 repetitions.

Exhausting the muscle means that the last few repetitions are a bit of a strain, and the very last repetition is the point at which the muscle is about to fail. Muscular failure is when you can’t do another repetition without losing correct form.

As you perform the last few repetitions and move toward muscular failure, there should be a burning sensation that increases until the muscle “fails.” The burning sensation is frequently perceived as a mild but uncomfortable “pain.”

What do you do when lifting weights feels painful? You’ll try to avoid it, of course. It’s only natural. Not only does it feel unpleasant, but avoiding pain is also a survival instinct. If you cause yourself pain, you might get injured and be unable to run away from predators. Isolating one specific muscle and working it to a point of perceived “pain” goes against survival instinct.

However, chances are small that there are predators at the gym. At least, not the kind that wants to eat you for dinner. But the body doesn’t know this, and you need to recondition yourself into tolerating the “pain” that’s nothing but a minor burning sensation caused by dropping PH levels in the muscle.

The burning sensation is what makes a muscle. Remember, you want to create a microscopic injury. Microscopic, not major. Creating a microscopic injury is a bit uncomfortable in the beginning, until you are used to it. If you continuously remind yourself that the burning sensation is not a pain and is by no means a threat to your survival, you will eventually become desensitized. Once you are desensitized, you will no longer register a burning sensation.

After the muscle failed, it needs rest. In the beginning cycle, the resting period between sets should be 30 to 60 seconds. If you have moved on to the advanced stages of bodysculpting, working on dramatic cuts or shapes, you may need to rest longer.

You can rest on the equipment you’re using, or you can do a set for an opposing muscle group in the meantime. Moving back and forth between working different muscles is a simple version of circuit-training.

If you are able to lift set after set for one muscle group and you don’t need to rest, the weight is not heavy enough. Remember, you want to approach muscular failure at the end of each set. If the weight is heavy enough and you need to rest, it’s feedback that you’re on the right track.

You may notice a slight shaking in your muscles when you begin weight lifting sessions. Shaking isn’t feedback that the weights are too heavy; it’s a necessary adaptation of your neuromuscular system. Nerve impulses need to register the new activity in the brain.

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