Bodybuilding is all about building muscle and looking as good as possible. Now to achieve that goal, bodybuilding workouts are the best thing, right? Not always. It should be known that many conventional bodybuilding routines being followed are not effective at all. If not done properly without understanding the science behind it, then it can definitely lead to all your time spent training going to waste, with results attained after a long time and similarly that would cost you a lot of money, with more frequent trips to the gym, trainer fees, supplements etc without any real results.
What is the conventional bodybuilding routine?
The typical bodybuilding routines that are gaining popularity without any real benefit are those weight training programs used by almost everyone in the gym that focus on muscle growth. It is essentially a program that has a few common characteristics. It usually is a workout program with a low training frequency, which trains only one group of muscle once every week. So that means that you would have an ‘arm day’, ‘chest day’, ‘leg day’ and a ‘back day’ once every week. In these exercises, a lot of volume will be used with one set of muscle targeted from almost every angle. This may lead to stress and fatigue of the muscle and the body which can be controlled somewhat by circular breathing.
So why exactly is this type of routine ineffective?
It should be noted at this stage that each of these muscle groups is trained once every week or once every 7th day. Real world experience and the science behind training has shown that this method is the least effective for building muscle gains amongst bodybuilders. Studies have shown training routines that focus on targeting a certain muscle group twice or thrice a week, the most superior choice. At this point, it should be mentioned that building muscle becomes worthless if not integrated with the right amount of dietary supplements. Impact Whey Isolate is a 90% superior quality protein that is recommended as a hot product used by successful bodybuilders.
How to avoid being more prone to injuries?
Training routines that make use of body splits every day are guaranteed to make one more prone to injuries. The reason for this being that individual muscle groups are being trained once a week but the joints, unfortunately, are getting trained every day. To demonstrate it in an example, the shoulder girdle gets involved every day during all of your chest, shoulder and back exercises. Getting injured during these exercises may just put all of your progress back by a lot of weeks and cost you money as well for the rehabilitation process.
High volume exercises are a Minus point:
Volume means the amount of work being done by a muscle group, per workout, per week. It ideally means the amount of work that is beneficial yet tolerable by an individual according to his genetic factors, experience, and age. The volume may range anywhere from too little, enough to work but still low, Just right,more than enough and too much. It should be understood that your muscle should receive a training stimulus that is optimal and does not cross the line and exceed your capacity to recover. Quite simply, you just need to stimulate your signal by giving it the signal to grow and then hit the gym again to signal it again. Doing unnecessary volume will require you to wait for a longer period of time before going back to the gym.
Short rest periods are also ineffective:
Many people believe in shorter rest periods thinking that it will give them a better pump. This will make your muscles temporarily feel bigger which one might think of their workouts actually giving results. Short muscle reps do not work for making strength gains, while on the other hand neither do longer rest periods work optimally. A combination of both works better. This will help generate metabolic fatigue and create progressive overload at the same time.
With these points in mind, each individual should figure out with trial and error what works best for them.
This guest post was written by Hassan Khan Yousafzai, he is passionate about Digital marketing. Along with educational background in Software Engineering he is bridging gap between marketing and development department. At Techvando, he has been consulting brands all over Pakistan to gain online traffic and profitable leads.