Weightlifting, bodybuilding and powerlifting have all come a long way since they first became popular in the 1970s. Gyms were hardcore – almost exclusively barbells, dumbbells and benches. The workouts were 3 – 4 hours long, and everyone was trying different techniques, different exercises, different tempos, and different rep ranges. And in the off season, most were on a ‘sea food’ diet – if they saw food they ate it!
“No Pain, No Gain” was his battle slogan, and he was no stranger to pain. The pain from overworked and overstretched muscles included pain from failed exercise variations, nutritional mistakes, lack of sleep, not enough rest and recuperation – but they learned to work through it if they were motivated enough. took. Everyone who went to the gym from back in the day has comical horror stories about the aches and pains and how those days affected their health. And, now in their 60s, 70s and 80s, many lament what those workouts did to their knees, hips, back, shoulders and spine. But they will also tell you that if given a chance to do it again, they would definitely do it.
But while No Pain, No Gain was the apt slogan of the 1970s, today’s reality is “No Brain, No Gain.” Every aspect of weight lifting and exercise has been heavily researched over the past 40 years, and actual empirical evidence now exists from those who stuck with it through the various evolutions of the sport. Enormous advances have been made in the fields of biology and kinesiology, nutrition (and sports nutrition in particular), progressive resistance, hypertrophy, and even the exercise equipment itself.
Walk into the typical commercial gym today and, once you’ve passed the recumbent bikes, stair machines, treadmills, ellipticals and other cardio equipment, you’ll probably spot dedicated gym floorspace for exercise machines in the form of venerable old free weights. will see. And while macho gym rats will always scoff at the machines, it’s possible for new members to put together a full-body workout using only the machines they own, in a safe, controlled and graduated environment to provide initial results.
We now know that gains in the gym can be limited to your goals – greater strength for powerlifters, bigger muscles for bodybuilders, increased cardiovascular capabilities for runners and endurance athletes and to aid in fat loss or lean weight gain Program as you like. Still not something that will do the workout for you, but there’s an amazing range of aids to make sure you’re on the right track for you.
Professional athletes, weekend warriors and regular gym goers have also learned a lot about nutrition and healthy eating. The traditional dinner of meat, corn and potatoes is now more likely to be replaced by chicken or fish with sweet potatoes and broccoli or Brussels sprouts. Breakfast can be oatmeal and egg whites instead of sugary cereal straight from the box. And while their nutrition may be based on meal plans, paleo, IIFYM (If It’s Your Macros) or vegan options, they all share one main goal — to make sure your protein, carbohydrate, and healthy fat ratios are in line with your goals. and that your total calorie intake level fits into your plan to lose fat or gain muscle.
Yes, today’s exercise has changed, definitely for the better. The knowledge of progressive resistance and workout duration has let us take most of the unnecessary pain out of being regularly active in the gym, and advances in kinesiology have allowed us to use iron to avoid repetitive stress injuries and better protect soft tissue. Taught better ways to move. and joints that keep our bodies working properly. Far from eliminating muscle stiffness, most lifters today have a better range of pain-free motion in their joints than the general public.
And there are progressions for advanced intermediate lifters and seasoned older pros as well—but if you’re reasonably new to the art of weightlifting, leave the bands, chains, over-reaching, and supercompensation for a few more years down the road. Don’t compare yourself with people who have been doing it for years. There’s a reason it took them years to get there. Instead, take ‘before’ photos when you’re ready to start, and compare them with new photos every 3 – 6 months. The truest tests are how your clothes fit, how you feel when you wake up each day, how much energy you have, and how soundly you sleep each night.
Best news? Much of the new knowledge you need to achieve your goals is already at your local library and even in your home, thanks to the Internet. These days it’s easy to be able to walk into a gym for the first time already knowing enough to get started — safely. If you can afford a good personal trainer and have access to one, that’s an even better start – but be careful. Don’t just blindly hire the biggest lifter in the gym, or you could end up with someone whose medicine uses poor knowledge, experience, or technique. Ask around at your gym and see what other people there recommend.
And above all, never stop learning. New weightlifting research comes out daily and while there is a lot to keep up with, pick a few experts and follow them on their blogs and social media – you’ll learn a lot more than buying tons of magazines full of it. Articles designed to sell you supplements. A strong, healthy lifestyle is a marathon, not a sprint – and carry the “No Brain, No Gain” motto with you proudly!
Source by D. Champigny
