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I
want to put on as much muscle as possible. Are there limits to how
big I can get?
Yes. There are factors that will ultimately determine how much muscle
you can pack on your frame, and most of those will be genetic. Factors
such as age, hormonal levels, muscle fiber type distribution (type
I (endurance) or type II (power, strength) predominance), total
number of muscle fibers, frame size and current level of development
can all affect your total muscle growth ability. Most do not hit
these genetic barriers; as over training and improper eating seem
to be the biggest obstacles for most.
How
can I be sure that I am ready for the resistance-training program
I have in mind?
You need knowledge of how exercises are created as well as an understanding
of how to monitor the person performing the exercise to ensure that
it’s consistently being performed safely and effectively.
A six-step process developed by the National Academy of Sports Medicine
will help to determine which resistance-training program is most
appropriate.
What
are dynamic flexibility exercises, and how can they help me with
my fitness goals?
Dynamic-flexibility exercises are movements performed without the
use of prolonged static holding positions and are most useful for
building muscle through dynamic movement. The key to dynamic flexibility
is moving slowly and never stopping the movement for more than one
or two seconds. This technique allows the brain to constantly monitor
the change in length of the muscles and specifically prepares the
body for dynamic movement and exercise.
I want"bigger" arms. What types
of exercises can help?
A whole host of exercises are intended to target the biceps muscles.
These exercises rely upon variations of resisted elbow flexion that
can be achieved by altering shoulder positions. By altering the
starting length of the biceps, new effects can be created. Examples
of variations include the incline dumbbell curl in shoulder extension
(shoulder behind the body) and the concentration curl in shoulder
flexion (shoulder in front of the body).
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