Body Weight Training Yields Muscle Building Results Without Strain to Your Joints
We have all seen attractive images of men and women boasting fit, muscular frames. What is their secret? Though it is true that some go to such extremes as taking steroids to build muscle in bulk, not all of us are willing to go to such lengths. Others decide to hit the gym and embark on a heavy weight-lifting routine, until their shoulders and joints ache so much they have to stop for a break.
Is there a healthier way to build muscle without putting such stress on the joints, and without resorting to steroids? You’ll be happy to know that the answer is “yes”! An increasing number of trainers and exercise gurus are turning to a different routine in order to increase muscle. What is this routine? Body weight training.
Body weight training really is not new. If you have ever watched a male gymnast in action on the rings, with muscles rippling, and boasting amazing endurance, you have seen the results of consistent bodyweight training. In contrast to traditional weight training, gymnasts use body weight training which shifts the focus from weights to tension and resistance in order to build muscle.
There are several advantages to using body weight training as a means to build muscle. One of the biggest, and most obvious advantages of body weight training is that it doesn’t do damage to joints as does traditional weight training.
“Joints, just like muscles, require nutrition and rest. Lack of the right nutrients diminishes the body’s ability to adapt to stress.” – bodybuilding.about.com
How many people do you know who have had to miss several days in the gym due to injury? Body weight training uses tension and resistance, without putting all the extra stress on the body. All of this translates into less workouts missed due to injury, and more days spent applied to bulking up that muscle.
Is body weight training really effective? Yes! As previously mentioned, gymnasts use purely body weight training and look at how built they are! Not only do they have the appearance of being built, but they literally are one mass of solid muscle. If any of them were to challenge a man whose sole means of building muscle is weight lifting, the male gymnast would beat him in every show of real strength and muscle endurance.
While it’s true that in order to obtain visible results, body weight training may take longer than traditional weight training, the patience is well worth it. Not only does body weight training ensure that the trainee doesn’t suffer unnecessary injury from heavy weights, but he or she is also in line for some added incidental benefits.
As many trainers have pointed out, in order for a weight lifter to build muscle in a certain muscle group, he must use different machines with weights targeting those areas. For example, the bench press helps build muscle in the triceps, deltoids and pecs. In order to strengthen glutes, abs and legs, however, one must do exercises specifically targeting those areas.
Herein lies the advantage of body weight training. While engaging in a one arm push up, for example, not only are the deltoids, pecs and triceps being worked, but other muscle groups are as well. The lats (latissimus dorsi) are working to protect the shoulders, ab and glute muscles are working to keep your hips straight, and the quads and hamstrings are building muscle by keeping your legs in place. All of this is done with one single, efficient body weight exercise.
So, while many may claim that the best way to build muscle is through traditional weight training, they sadly miss out on a superior training program. With patience and commitment to a body weight training routine, the results yielded will rival that of the biggest body builders, and with less strain to your body.