In the initial workouts the bodybuilder is advised to gauge his ability by gradually adding to the resistance used and experimenting to see what the optimal capacity will be. One should begin with pretty light weights in order to get fully warmed up and then gradually increase the load as the body continues to get more familiar with the requirements. Each weight addition should be used to complete a set of motions. If you gradually add the weight and find out that you are able to accomplish a dozen reps per set while still maintaining good form you should add some extra load etc. This form of training is referred to as pyramid training. It has been recommended as one of the safest and best ways of training.
The basis of pyramid training is to constantly add to the load until you are unable to do more than 8-12 reps. This should be your cue that you have at last found a weight that can take your muscles to overload/fatigue. This will serve to stir your muscles into growth more effectively. Train at this weight until you develop additional strength to take you past the dozen rep mark. Once you get past this mark it will be another cue for you to add at least 10% of the last weight that you used. Start again on this new weight as in the pattern just described. You will be making gradual progress in so doing.
Progressive training through pyramid training typifies the basis of the overload principle of bodybuilding. This principle is such that you are required to take the muscles into fatigue by using heavy (but sufficient) weights. Every time the muscles experience this sort of fatigue they body will respond accordingly by increasing the amount of proteins required for muscle development.
Your muscles will become bigger in response to the loads that you impose on them. This should never be static; it should be progressive. The moment you stop adding to the load/resistance the muscles will also become accustomed to the inherent weights and they will find no reason to grow beyond their current sizes. Bodybuilding has some fundamental differences when you compare it against weightlifting.
One of the core differences is in the way weights are lifted or hoisted. In weightlifting you are allowed to use body momentum and motion but in bodybuilding the most important aspect is to use single muscle groups to do all the motions that are required.
The basic definition of a bodybuilding set is the certain number of reps that you are supposed to do as a unit for a given type of body exercise. The bodybuilder often does one or two light warm up sets before proceeding to do between one and three heavy duty sets. As such one does typically between one and four sets for a particular workout. The rep (which is the shortened word for repetition) refers to the single complete motion needed for any type of workout.
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