Body Building Guru

Strength Training Exercises: Gaining strength by pumping iron
Strength training makes use of resistance to muscular contraction to build the strength, endurance and size of skeletal muscles. There are various methods of strength training but the most common is the use of gravity or hydraulic forces to oppose muscle contraction. Strength training increases bone density, improves joint function, increases good cholesterol levels and increases muscle, tendon and ligament strength. Strength training is an anaerobic activity and is different from body building, weight lifting, power lifting etc which are sports rather than forms of exercise.  Strength Training Exercises play a significant role in helping the body gain strength, muscle mass, flexibility, tone, increased metabolic rate and posture support.

Types of strength training:
Weight training: Weight and resistance training are popular methods of strength training which use the force of the body muscles as opposed to gravity. It includes the use of weight stacks, plates or dumbbells. Each method extends a unique challenge to the muscle relating to the position where the resistance to muscle contraction heightens.

Resistance training: This is the form of strength training in which each effort is performed against the particular opposing force generated by resistance to being pushed, stretched or bent. If a body part is moving against the force the exercises are isotonic, whereas if a body part is holding still against the force the exercises are isometric.

Isometric training: Isometric exercises are those type of exercises in which the joint angle and muscle do not change during contraction. These exercises are opposed by a force equal to the force output of the muscle and there is no net movement. These exercises strengthen the muscle at the specific joint angle at which the isometric exercises occurs.

Types of strength training exercises:
Different exercises involve moving the joints in specific patterns to challenge the muscles in various ways. Strength training aims at working all major muscle groups and uses diverse techniques while performing various weight lifting exercises.
Dumbbell exercises: Dumbbells are used in a variety of strength training workouts and can be used in various resistance machines as well.
Chest dumbbell exercises: These include flat dumbbell press.
Calf dumbbell exercises: Single leg calf raise, seated calf press.
Lunges dumbbell exercises: Lunges enable you to develop maximal strength, explosive power or muscular endurance. It is the core stability approach to encourage the overall development of the body. The lunge position is important for many sport movements, as well as those in day to day activity. At any point of time you have one foot in front of the other you are in a variation of the lunge position. The only difference lies in the range of motion. Lunge exercises include lunge and twist, lunge and lift, lunge and chop etc.
Other strength exercises:  These include French press, kick backs, leg dumbbell exercises, half squats, single arm row, upright row, shrugs, decline seated bicep curls, hammer curls, preacher curls, concentration curls, overhead triceps extension, inclined dumbbell press,  flat flyes, seated shoulder press, fitness ball exercises, spine curl, crunches, dead lifts, chin-ups etc.

Tips for performing strength training exercises:
Warm-up: It is essential for athletes to warm up before any exercises. This can be done by jogging, skipping, treadmill exercises, aerobics etc. It helps transfer oxygen to various parts of the body. This should be followed by a proper stretching routine for 5 to 7 minutes. This increases the body temperature and pulse rate and prevents injuries.
Exercise sequence: This is the most important part of an exercise session. It is advisable for you to start from the larger muscle groups to the smaller ones. This allows for optimal gains as you are fresh and the body is low on fatigue.
Exercise selection: It is very important to select at least one exercise to train each muscle group. This enables the body’s overall development. Training a few muscle groups or isolated muscles increases the risk of injuries.
Apply full range of motion: It is important to perform each exercise by applying the full range of motion, with emphasis on the end of the positive phase. This enhances muscle strength and joint flexibility.

Before performing any of these exercises it is essential to consult a registered medical practitioner in order to determine if your body is capable of handling the pressure involved or not. You must also discuss any ailments you might be suffering from with your doctor prior to joining any exercise program.

Strength Training Equipments: Working out to the fullest

Strength training is the use of retention to muscular contraction to build the strength, endurance and size of skeletal muscles. It has a number of benefits for individuals such as prevention of injury, increased bone density, weight loss, muscle gains and better sports performance. The key to developing strength for maximum benefits lies in selecting the right strength training equipment and using it to the fullest.  The type of equipment, its quality and durability plays a vital role in enhancing your workouts resulting in optimal gains.

Factors to be considered while purchasing equipment:
If you are looking to purchase equipment for your home gym, you must consider the following factors:
Space: This is one of the most important factors that must to be taken into consideration before making the final purchase. You must decide where you plan to work out — the basement, garage, balcony, bedroom etc. This will give you an idea of the space that you have at hand and enable you to plan your purchase accordingly.
Budget: Most exercise equipments are very expensive. Therefore, you must fix your budget accordingly and try to keep within the range. This will also prevent you form getting carried away with striking pieces of exercise equipment that is good to look at but is otherwise useless.
Information: If you have planned to invest in good home equipment, you must understand that it will cost you a fortune. Most exercise machines are very expensive and are a one time investment. Thus, you must settle in for machines that enable you to perform maximum exercises. You must gather adequate information on various types of equipment through the internet, website forums, blogs, discussion boards, magazines, sports goods stores and professionals. You must also compare the benefits and prices of various brands before buying any equipment.
Garage sales: If you have an extremely low budget, you can look out for garage sales where people sell good quality exercise equipment. A number of individuals tend to get easily bored with their workout routines and put up the latest quality equipment for sale.
Goals: It is extremely important for you to consider your goals while purchasing any equipment. You must not forget to include all major muscle groups including the calves, shoulders, abdominals, back, legs, thighs etc. and go in for a machine that offers maximum potential to train them.

Types of strength training equipment:
A select Home gym: This is one of the safest buys for any home gym. It is also one of the best ways to train and offers a variety of exercises. It includes:
•    Adjustable weight stack
•    Highly adjustable lifting positions for a number of user sizes and shapes.
•    Accessories to increase the number of exercise one can perform.

Barbells: They are long iron bars measuring between 4 to 7 feet in length on which weight plates are placed. You can find Olympic barbells, and standard barbells.
Plates: They range from 2.5 lbs to 100 lbs. and are usually made of iron. Plastic weight plates are also available.
Dumbbells: There are various types of dumbbells to select from such as hex style dumbbells and pro style dumbbells. They are short barbells usually, 5 to 10 inches long. Dumbbell exercises are performed by carrying them in each hand.
Fitness Balls: They develop strength by extending resistance and increasing the core strength of the muscles. They are also known as Swiss balls, flexibility balls or stability balls and are large, inflated balls that are used for exercise.
Weight Benches: They are the most commonly available piece of equipment. They are of three types— adjustable benches, hyper extension benches, preacher benches, abdominal benches etc.

What to look for in good strength training equipment:
Stability: This means that the more welds, the better the strength and stability. This causes the machine to wobble less while working out and is durable for the long term.
Cables and Pulleys: Look out for nylon pulleys and test cable of at least 1500lbs. This will hold up to the use of the most rigorous workouts for long durations.
Accessories & Attachments: These include padded ankle straps, abdominal straps, straight bars for working the arms and racks.

Over exercising:
Once you have bought the ideal strength training equipment, you will be eager to exercise but it is recommended that you refrain from indulging in over exercising as it tends to put immense strain on the muscles and exhausts them. Exercising tired muscles can result in an injury or permanent damage of a specific muscle group.

Before performing any exercises, you must consult a registered medical practitioner in order to determine if your body is capable of handling the stress or not. You must take proper guidance from a certified trainer prior to beginning any exercises on your own to avoid any injuries.