- All the different weight training exercises that you will need to know on how to gain weight fast.
What does the term training mean:
The term training refers to the accquistion of knowledge and skills, or changing attitudes and behaviours to enchance performance.
The Different Types of MusclesThe human body consists of over 650 muscles, muscles can be categorized into 3 different types:
STRIATED: : Striated muscles are also known as skeletal muscles these muscles are the muscles you have conscious control over, Striated muscles are the muscles that are normally injured in physical activity.
SMOOTH:Smooth muscles are known as involuntary muscles, which are controlled by the nervous system, they move internal organs such as the digestive tract and secretory glands, Smooth muscles cannot be made to work by a conscious effort.
CARDIAC:Cardiac muscles are the muscles surrounding the heart and are also involuntary, as they also cannot be made to work by a conscious effort. Cardiac muscles work together to pump blood to and from the heart and throughout the body.
weight Training Exercises.To increase your muscle mass you will need to perform weight training exercises. You will need to perform all the exercises with correct form as to prevent injury, the basic muscle groups are:
So for the beginners or if you are not sure what a rep, set etc... is then read on.
What is a rep/repetition A repetition is the number of times that you perform an exercise: for example if you are on the bench press and you lay down on the bench and take the bar off, lower the bar to your chest then drive it up that will be one rep/repetition, so if you do it again that will be two reps and so on.
What is a set A set is a collection of repetitions so you could have 3 sets of 10 reps, so after you have performed 10 reps of perfect form that is one set, then you will rest for however long you are supposed to, then go for your second set there is no limit on how many sets or reps you can do.
Superset A superset is a combination of exercises performed one after the other for example you could be doing dumbbell curls followed immediately by tricep press downs.
Dropset A dropset is a way to continue the exercise after muscle failure has been reached, by lowering (dropping) the weight then reaching failure again then dropping the weight and so on, so if you was doing dumbbell curls using a 20kg (44 pound) dumbbell you would do as many reps as you can manage with perfect form then drop the weight down to 18kg (40 pound) then do as many reps as possible drop the weight again to 15kg (33 pounds) and do as many as you can do, this is also called running the rack.
Intensity Some people get a bit confused over intensity and volume, increasing intensity can be done by, doing the same amount of work in less time or by doing an increased amount of work in the same time, that is increasing intensity.
Volume Volume is about the amount of work you do in the gym so say you do 4 sets of 6-8 reps on the bench press to increase the volume you will add another couple of sets or add in some dumbbell fly’s.