Bodybuilding
What is Muscular Adaptation?
Muscular adaptation is an integral part of the training process. Every bodybuilder has faced at least one time this issue, and have tried to find out how to deal with it. Muscular adaptation define the situation when body feeling one and the same load over time just getting used to it.
It would be wrong to say that this phenomenon has only a negative impact. There are many types of sport where muscle adaptation help to do movements automatically, and this is especially important in case of competitions. An example fo this kind of sport can be boxing.
However, when it comes to bodybuilding, muscle adaptation is reduced to the addiction to the particular muscle load. Why is this bad? Mainly, because over time the effectiveness of exercise begins to decrease, and achieved points of muscle growth begin to show a negative trend.
In most cases, athletes try to change the training program every few months. But beginners have not to rush, as this is absolutely unnecessary. The explanation is that an untrained body is much less accustomed to the load, and for this reason, the same exercise performed systematically, can produce the desired result, even after six months.
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So, how to struggle with muscle adaptation or at least to minimize its side effects?
There are some ways to reduce the impact of muscle adaptation on muscle growth. The most common solution is a preventive one, and consist of a systematic change of trained weights. If you train for a long time with the same weights, then muscle gets used to it and do not report any growth.
It is not possible to take off the athlete from the area of adaptation by just changing the weights. But if you extend the effective training to 12-15 weeks, each time changing the weight then getting off from adaptation stage is quite real.
Have to be mentioned that athlete's muscles are getting used not just to a specific weight, but also to the number of repetitions/approaches too. That’s why it is logical to assume that changing the number of each exercise can be a long time to forget about muscle adaptation.
Given that the change in the number of repetitions/approaches is necessarily accompanied by a change of weight, the total duration of outcomes of the training comes to about six months. Unfortunately, the muscles adapt to a certain movement too. Namely, this kind of adaptation is considered the most dangerous in bodybuilding for the simple reason that once accustomed to, the muscles will never be able to forget this movement.
And if we take into consideration the fact that most of the bodybuilders use a limited number of exercises, then it easy to conclude most of them will face the problem of muscle adaptation for sure. Adaptation reaction of our body to exercises, weights can be divided into the immediate reaction and long-term reaction.
Increased respiration or redistribution of blood flow in response to physical activity, increased heart rate during mental stimulation, are all features of immediate adaptation. In other words, rapid adaptation is considered the reaction of our body to single training.
Long-term adaptation occurs gradually, through prolonged or repeated action on the organism of certain stimuli. Thus, it appears as a result of continuously repeated training. Scientists believe that one of the most important moments of adaptation to muscular work is to develop mechanisms for storing and use of energy substrates, which are characteristic of this type of muscle activity.
In humans, the most energy-intensive energy reserves in the body are phosphates, glycogen, and triacylglycerols, ATP, and creatine phosphate reserves, or the so-called fosfagenov in muscle is very small. However, phosphates are constantly synthesized. Energy-glycogen and triacylglycerols constitute the bulk of reserve sources of fuel for the muscles.
Let’s discuss further the very mechanisms of adaptation to exercise. Biochemists believe in adapting to the short-term heavy use, changes in the work of enzymes and metabolic pathways. Under the influence of speed and strength training in the white muscle fibers increases the activity of glycolytic enzymes, ie, the enzymes that are involved in the process of glycolysis.
Moreover, the activity of these enzymes in the white muscle is the highest compared to other body tissues. In the muscle cells of the changing environment in which the work glycolytic enzymes. A very important aspect of this adaptation, as we shall see, is the storage of large amounts of glycogen. Glycogen stored in the muscles usually in the form of granules, which are located around the corresponding enzymes.
During adaptation to an intense workout, changes occur in the so-called buffer systems muscles. Once inside the cell with the heavy use of the concentration of the hydrogen ions, or, as they indicate, pH, it immediately affects the work of enzymes responsible for glycolysis.
We already know that the fastest and most powerful source of energy production in the muscle - is the use of creatine phosphate to regenerate ATP. Creatine is found in large quantities in the white muscle fibers. It is approximately 30 mmol creatinine at 1 g wet weight of muscle, however, the source of phosphate is running out with a load that lasts more than a few seconds. In support of the creatine phosphate energy exchange comes glycolysis.
Here are some important rules to follow in order to avoid muscular adaptation.
-Always change the types of exercises for muscle groups or subgroups. Let’s take for example squats exercise. Squats can be done using barbells, dumbbells, Smith machine, kettlebells, plates. Also you can alternate leg position, work with different weights or no weight. The scheme of sets and repetition can be changed also the way you want it to do. You are free to reinvent, change, to add and do them the way you want it do.
-Change the time of training. If you are training for a long time in the morning, that would be great to do a change and move your workout to even. There are a lot of variation to opt for, but most important is to find time and make this change from time to time.
-Modify speed of exercises. Do you accustomed to rapid execution of exercise? Make a change, and try to do exercise in a very slow temp. And on the contrary, if you perform exercises slowly, than it’s time for a rapid execution. Also, you can change the rest time between them, making them a bit longer in case of slow motions, and shorter in case of rapid execution.
-Try to add something new to your workout. This will be a great way to get your body into a new regime, thus taking it off from the adaptations stage. You can combine your bodybuilding workout with other of kind of sport, such as swimming, boxing or yoga. Try to combine them for a time, and come back to your traditional workout.
- You know very well, we are what we eat. Make some changes to this chapter too. Changing your nutrition is another great way to avoid reaching a plateau. Here are some ideas: if you never trained on empty stomach, then it’s time to try it. If you use do not eat before workout, than you should try to do it. Also, change the ration food, or eat more food with a low glycemic index.
There is an old known fact: our body has the ability to adapt to its environment. Our bodies get used to the same workouts, performed in the same way, with little variation of weights and time. It reaches a plateau and sometimes is hard to overcome it. That’s why all people coming to the gym to build nice lean muscle, should know about this phenomena.
But be aware of the fact that a too severe workout can make you more harm than benefits. You risk too much to get injured that will keep you out of the gym for a long time. The advice is to find a medium track, that will allow to safely build muscle mass and keep you away from reaching a plateau in your muscle growth.
Bodybuilding
Top Video Games for Bodybuilders in 2024
There are several video games that can be great for bodybuilders, combining fitness and fun! Here are some of the best options:
Ring Fit Adventure (Nintendo Switch)
The game uses the Ring-Con and Leg Strap to guide you through various exercises and adventures. It's a fun way to get a full-body workout while playing a game.
Fitness Boxing 2: VR Boxing Remastered (PlayStation VR)
It offers a full-body boxing workout with a variety of punches and combos. It's a great way to improve your fitness while enjoying a virtual boxing experience.
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Just Dance 2024
This popular dance game gets you moving to the beat with a variety of songs and dance routines. It's a fun way to burn calories and improve your coordination.
Zumba Fitness
Burn It Off (Nintendo Wii): This game offers a fun and energetic Zumba workout, perfect for those who enjoy dancing and want to get a good cardio workout.
Yoga for Beginners
If you're looking for a more relaxing workout, yoga games can help improve flexibility and reduce stress. Many of these games offer guided yoga sessions that you can follow along with.
Gym Tycoon
This game lets you build and manage your own gym, complete with various workout equipment and fitness classes. It's a great way to learn about different exercises and how to create effective workout routines.
The Sims 4: Fitness Stuff Pack
This expansion pack for The Sims 4 adds fitness equipment and activities to the game, allowing you to improve your character's fitness and join the athlete career.
Grand Theft Auto: San Andreas
While not a traditional fitness game, this classic game includes bodybuilding activities that can help your character gain muscle and improve fitness.
Knockout Home Fitness (Nintendo Switch)
This game offers a variety of boxing workouts that can help improve your strength and endurance.
Gym Simulator 24 (PC)
In this simulation game, you can build and manage your own fitness empire, creating workout routines and managing gym equipment.
Let's Get Fit (Nintendo Switch)
This game focuses on pure workouts, allowing you to set programs and follow along with digital trainers for a customized fitness experience.
Beat Saber (VR)
A popular VR game where you slash blocks to the beat of the music, providing an intense full-body workout.
Synth Riders (PlayStation VR)
This game combines freestyle dance and fitness, offering high-tempo tracks and multiplayer modes for a fun and energetic workout.
Yoga Master (PlayStation)
Designed by professional yoga coaches, this game offers a variety of yoga lessons and poses to improve flexibility and reduce stress.
Les Mills Bodycombat (PlayStation VR)
A martial arts-inspired workout game with a range of workout plans and coaching to keep you motivated.
OhShape Ultimate (PlayStation VR)
This game provides a full-body cardio workout with six sessions and two difficulty levels, designed to engage every part of your body.
These games offer a mix of cardio, strength, and flexibility workouts, making them great additions to your fitness routine.
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Bodybuilding
2nd Edition of Natural Bodybuilding Competition Facts
Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.
The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).
In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.
These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status
Bodybuilding
Primal Movements: Our Ultimate Guide for Maximum Results
Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:
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Understanding Primal Movements
Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:
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- Push
- Pull
- Squat
- Lunge
- Hinge
- Rotate
- Gait (Locomotion)
The Seven Primal Movement Patterns
Push
Description: Involves moving a weight or resistance away from your body.
Examples: Push-ups, bench press, overhead press.
Muscles Worked: Chest, shoulders, triceps.
Pull
Description: Involves drawing a weight or resistance towards your body.
Examples: Pull-ups, rows, bicep curls.
Muscles Worked: Back, biceps, forearms.
Squat
Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.
Examples: Bodyweight squats, barbell squats, goblet squats.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Lunge
Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.
Examples: Forward lunges, reverse lunges, lateral lunges.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Hinge
Description: Involves bending at the hips while keeping a neutral spine.
Examples: Deadlifts, kettlebell swings, hip thrusts.
Muscles Worked: Hamstrings, glutes, lower back.
Rotate
Description: Involves twisting or rotating the torso.
Examples: Russian twists, woodchoppers, cable rotations.
Muscles Worked: Obliques, abdominals, lower back.
Gait (Locomotion)
Description: Involves movements that propel the body forward.
Examples: Walking, running, crawling, bear crawls.
Muscles Worked: Full body, with emphasis on legs and core.
Benefits of Primal Movements
Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.
Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.
Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.
Core Stability: Many primal movements engage the core, improving overall stability and strength.
Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.
Incorporating Primal Movements into Your Training
Warm-Up: Start with dynamic stretches and light cardio to prepare your body.
Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.
Progressive Overload: Gradually increase the weight or resistance to continue making gains.
Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.
Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.
Sample Primal Movement Workout
Warm-Up: 5-10 minutes of light cardio and dynamic stretching.
Workout:
Push: 3 sets of 10-12 reps of push-ups or bench press.
Pull: 3 sets of 10-12 reps of pull-ups or rows.
Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.
Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.
Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.
Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.
Gait: 3 sets of 30-60 seconds of bear crawls or sprints.
Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.
1. Warm-Up and Mobility Drills
Start your workout with primal movement-based warm-ups to prepare your body. For example:
- Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
- Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.
2. Compound Exercises
Add primal movements as the core of your workout. Here’s how you can structure it:
- Push Day: Combine bench presses with push-ups.
- Pull Day: Mix pull-ups with rows.
- Leg Day: Integrate squats and lunges with deadlifts.
3. Supersets and Circuits
Create supersets or circuits that include primal movements:
- Superset Example: Pair squats with pull-ups or push-ups with lunges.
- Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.
4. Functional Training Days
Dedicate one or two days a week to functional training focused on primal movements:
Sample Functional Workout
-
- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
- 10 push-ups
- 10 pull-ups
- 15 squats
- 10 lunges per leg
- 15 kettlebell swings
- 20 Russian twists
- 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.
5. Active Recovery
Use primal movements on active recovery days to promote mobility and flexibility:
- Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.
6. Progressive Overload
Gradually increase the intensity of primal movements by adding weights or resistance bands:
- Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.
7. Listen to Your Body
Pay attention to how your body responds to these movements and adjust accordingly:
- Modify: If a movement feels too challenging, modify it to suit your fitness level.
- Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.
Read More: Cellular Alchemy to Restore Testosterone Levels
Sample Weekly Routine for Primal Movements
Monday: Push Day
- Bench Press
- Push-Ups
- Overhead Press
Tuesday: Pull Day
- Pull-Ups
- Rows
- Bicep Curls
Wednesday: Leg Day
- Squats
- Lunges
- Deadlifts
Thursday: Functional Training
- Circuit of primal movements (as outlined above)
Friday: Active Recovery
- Light yoga or walking
Saturday: Full-Body Workout
- Combination of push, pull, squat, and hinge movements
Sunday: Rest Day
By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.
For optimal performance in primal movements before a bodybuilding competition, consider these supplements:
Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.
Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.
Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.
Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.
Conlusion
Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.
Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.
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