Where Are You On The Body Builders’ Pyramid?

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Body building is just like any other type of sport, except instead of tuning up your technique with a bat and ball, you are tuning up your own body to work and look the way you want it to.

That being said, training to be body builder means you have a fixed set of methods and forms and techniques that you need to follow.  And how intense and rigorous and challenging those methods and physical forms would be depends on where you stand in the body builders’ pyramid.

This pyramid is simply the colloquial term for the level of experience you have as a body builder.

Which place in the pyramid are you?

You may be a novice, that is, you have only just started out and you are still pretty green on the whole body building platform.  That means you are a Beginner.

You may be an Intermediate.  Which means that you have a few months to years worth of body building education and training behind you and can work out on most of the basic body building techniques without a problem.

And then there are the Advanced body builders.  These body building people have already been working out and following a muscle mass increasing regime for many many years, with their levels and intensity of training steadily increasing as the time passes.

And the type of workout that each different level of body builder can do is completely different.  Read on to know some basic facts about the work outs you do at different stages!

The two main forms categorized by trainers

By forms, the trainers imply the physical movements and motions that the work out includes, considering many criteria of the work out like intensity, rigidity, fluidity, and so on.

There are two main forms in physical training for body builders to get increase in their muscle mass.  One is the controlled slow movement physical training form and the other is the relaxed fast movement physical training form.

Controlled slow movement form means what is says.  The exercises in this type of work out are much more controlled and rigid and the trainer asks you to go through them slow and steady.

For example, say you are trying to do a bench press.  For doing a bench press, you lie on your back on a flat surface, with your feet braced properly on the floor and your knees bent on the edges of the flat board. Now you will try to lift discs of different weights depending on how strong you are at that moment and which stage of body building and weight training you are in.

For this, say you are a beginner.  For a beginner, usually they start with the minimum weights in bench press, so as not to cause muscle failure or excess muscle strain.

Also, most trainers will choose to enforce a controlled slow movement physical form of training in body building for beginners.  This means that, a beginner doing a bench press will be asked to lift the weights slowly and while keeping control.

What does control mean here? Here control means being able to keep the same trajectory of movement and being able to hold the weight in the same position for longer and longer periods as weight training goes.

So when the beginner does bench press by lifting the weights slowly, and pausing at different stages and holding control over his muscles, the muscles are stimulated to start growing and are put under greater work out.

And when this technique is done while gradually increasing the number of discs of the bench press rod, thereby also increasing the amount of weight the beginner lifts, ultimately you have a beginner’s muscles being put to a thorough workout on the bench press.

Similarly for all other beginner work outs including the basics. In push ups the trainer will set a slow and steady beat for the beginner to brace his arms and lift up and down.  This will give the muscles greater durability in the long run and also prepare them for greater stress and stimulate them to begin growing so body building can occur.

Explosive and non-controlled form

Trainers usually recommend this form of work out in body building for those who are in the Intermediate stage, that is have already worked out in body building training for at least one year.  Or the trainers recommend this for the advanced body builders, who are old hats to the process of muscle mass gain and have been doing this for multiple years now.

This type of work out is recommended for more experienced body building candidates because of the simple logic of muscle memory.

Our human body is highly efficient and adapts very easily.  Someone who has already been training their body in body building techniques for a year or several years has already tuned up their instrument to respond to muscle mass gain exercises.

As such, their muscles are more ready at any given time to let themselves be used for body building training work outs.  So, when the same body building exercises are done at high speed with very little control, even then the muscles do not get tears or sprains, but simply absorb the work out done to stimulate greater muscle mass gain.

This again, can be explained by the bench press.  A more seasoned body builder can come in and start at the higher weight margin, and immediately start pumping the weight and lifting it in a steady and fast rhythm, without needing to lock the weight at any particular level to control his muscles or tone up his muscles for the body building work out.  His muscles have already been tuned to expect such a work out.  So now, he has to be dynamic and explosive and full of intensity in his work out, if he wants to increase his muscle mass or simply wants to maintain his current muscles.

Body building is not something you can simply choose to do without proper reading up on the forms and techniques.  It requires dedication and only by listening to the trainers can you ensure both a swift increase in your muscle mass and a sustainable and rewarding body building experience!

Category: Bodybuilding, Nutrition

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