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Fitness & Wellness

How To Get Bigger And Stronger

People come to Team Worx in Alexandria, VA, for many different reasons. Some come to lower blood pressure, lose weight, or build endurance. Others want to get bigger muscles or want to become stronger. Some want both. Building larger muscles doesn’t necessarily make you stronger. That requires a different type of exercise. You have to build opposing muscle groups to get the best results. You can start by lifting something heavy. While most new mothers don’t develop bulky muscles, they develop the strength to lift the baby and as the baby grows increase that lifting ability.

You use different workouts to build big muscles than you do to build strong muscles.

When you first start training, you’ll build both muscles and strength. Most bodybuilders workout to achieve larger muscle size—hypertrophy. While they’ll gain some strength initially, it won’t be as much as powerlifters, who focus only on strength. What’s the difference between the two? It’s not the type of exercise you do but how you do it. When you build muscle tissue, as bodybuilders do, you do more reps and less weight or resistance.

Build your biceps with lifting and curling exercises.

According to ACE—American College on Exercise—building biceps requires exercises that involve curling weights toward your shoulders or lifting weights. Use a weight you can lift for 12-15 repetitions before your form deteriorates. Do one set of each of these exercises two or three days a week, ensuring you have 48 to 72 hours of rest between sessions to allow muscles to recover. As you get stronger, don’t increase the reps, but increase the sets.

Several exercises can build your lower body strength.

You don’t need weights to build or define your thighs and glutes. Squats and lunges can do the job. These traditional calisthenics build leg and back muscles. Hold weights to build more strength. Curls are excellent for strengthening upper arms. So are push-ups and planks. The two also build core strength and improve balance and mobility. Crunches and bridges can build midsection core muscles.

  • Focus on form when doing all types of exercise, especially strength-building exercises. Don’t forget to do warm-up and cool-down exercises.
  • Women have to work harder to build bulky body muscles. It takes a special diet and a specially designed workout routine. Don’t worry. Strength-building exercises won’t turn you into the Hulk without extra effort.
  • Eat a small snack or meal after your workout. It should contain carbohydrates and protein. Eat it as soon after the workout as possible to boost recovery and provide adequate protein to build muscle tissue.
  • Slowly increase the weight you lift as you get stronger. Don’t go too fast, or it will affect your form. The trainers at Team Worx will help you find the right weight and time to make the change.

For more information, contact us today at Team Worx Fitness

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