Interview with a bodybuilding expert (3)
Sunday, September 18, 2005
Plan of Action - Getting Started
Q - Let's talk about a plan of action. Should our client fly solo or is it wise to have a partner?
A - I would say that a lot of it just depends on the individual case. The more help you get the more motivated by the encouragement. At the same time, if the only thing you can do is start by yourself then it's still definitely possible to meet your goals, you may just have to work a little harder.
Q - If someone wanted to pursue a bodybuilding program all by themselves, what would be advantageous about that approach?
A - I would say that some people focus better working on their own. But for the majority I don't recommend it. There is a great deal of motivation and support when working with a partner(s) or a trainer. Sometimes it's just the atmosphere of working in gym rather than at home that encourages some people. The bottom line is that I recommend at minimum that he/she finds a partner to lift with or join a local gym or health club.
Q - How should someone go about selecting a health club or a gym; what things should they take into consideration?
A - You want to ask them to give you a tour and make sure they have all the weights you want to use. Make sure that it's not too crowded. Also consider the expense and see if they offer personal trainers.
Q - What about instructional videos?
A - Yes I would say that there are some that are pretty helpful but the best way to do it is ask someone at the gym to show you or look it up online and save the expense.
Q - Can you tell us a little bit more about the benefits of a personal trainer and maybe a general idea of what costs are?
A - All personal trainers are different. Some will range from $30 to $40 a month up to $100 a month. They will show you how to do every exercise and some will even design a diet for you and help you monitor your workouts to make sure that you are doing everything correctly. And another big thing is they will help you with safety. So if you don't know how to do a lift they will show you so you don't hurt yourself.
Q - Are there any warnings that our client should pay attention to before undertaking a body building program?
A - Well if you have known heart risks or anything that would interfere with physical activity like a bad back then there are precautions that you might want to take. If you had a personal trainer he would show you the different exercises to do and how to do them so you don't hurt yourself.
Q - When someone is getting serious about doing this where should they actually begin if they are looking at building muscle mass?
A - I would say that a great resource to start with would be a friend who lifts and ask them. He may even talk to people online. There is so much information on the internet.
Q - How are muscles actually toned and strengthened? Is it by using the same muscles for the same purpose repetitiously?
A - When you lift weights what you are doing is actually tearing the muscle tissue in a healthy way. When you eat right they will actually repair themselves and they will repair stronger and bigger without lifting more weight. As you go along and lift more weight, your muscles will keep adapting to having to lift more and they will get bigger. Actually there are type A and type B fibers in your muscles. Let's say the higher repetitions might tear the type B so heavier weights will tear them and bring them back stronger.
Q - What are the type A and B?
A - They refer to the repetitions you need to accomplish a specific result. Some people are fast switch and some people are slow switch.
Q - Can you explain that?
A - Yes. Fast switch responds to high repetitions and I would recommend between 8-12 repetitions. Slow switch will respond to slower repetitions between 4 and 6.
It can actually get pretty complicated. Every body has a different buildup. Let's say for example my bicep is 90% fast switch and 10% slow switch so I would need to do mainly high repetitions for my bicep. So you on the other hand might be 90% slow switch and 10% fast switch so the approach you would want to take is lower repetitions.
Q - So what you are saying is that it kind of depends on what condition your body is in?
A - Yes and a lot of it is just genetics. Some people just have more fast switch than others.
Q - Let's talk about a plan of action. Should our client fly solo or is it wise to have a partner?
A - I would say that a lot of it just depends on the individual case. The more help you get the more motivated by the encouragement. At the same time, if the only thing you can do is start by yourself then it's still definitely possible to meet your goals, you may just have to work a little harder.
Q - If someone wanted to pursue a bodybuilding program all by themselves, what would be advantageous about that approach?
A - I would say that some people focus better working on their own. But for the majority I don't recommend it. There is a great deal of motivation and support when working with a partner(s) or a trainer. Sometimes it's just the atmosphere of working in gym rather than at home that encourages some people. The bottom line is that I recommend at minimum that he/she finds a partner to lift with or join a local gym or health club.
Q - How should someone go about selecting a health club or a gym; what things should they take into consideration?
A - You want to ask them to give you a tour and make sure they have all the weights you want to use. Make sure that it's not too crowded. Also consider the expense and see if they offer personal trainers.
Q - What about instructional videos?
A - Yes I would say that there are some that are pretty helpful but the best way to do it is ask someone at the gym to show you or look it up online and save the expense.
Q - Can you tell us a little bit more about the benefits of a personal trainer and maybe a general idea of what costs are?
A - All personal trainers are different. Some will range from $30 to $40 a month up to $100 a month. They will show you how to do every exercise and some will even design a diet for you and help you monitor your workouts to make sure that you are doing everything correctly. And another big thing is they will help you with safety. So if you don't know how to do a lift they will show you so you don't hurt yourself.
Q - Are there any warnings that our client should pay attention to before undertaking a body building program?
A - Well if you have known heart risks or anything that would interfere with physical activity like a bad back then there are precautions that you might want to take. If you had a personal trainer he would show you the different exercises to do and how to do them so you don't hurt yourself.
Q - When someone is getting serious about doing this where should they actually begin if they are looking at building muscle mass?
A - I would say that a great resource to start with would be a friend who lifts and ask them. He may even talk to people online. There is so much information on the internet.
Q - How are muscles actually toned and strengthened? Is it by using the same muscles for the same purpose repetitiously?
A - When you lift weights what you are doing is actually tearing the muscle tissue in a healthy way. When you eat right they will actually repair themselves and they will repair stronger and bigger without lifting more weight. As you go along and lift more weight, your muscles will keep adapting to having to lift more and they will get bigger. Actually there are type A and type B fibers in your muscles. Let's say the higher repetitions might tear the type B so heavier weights will tear them and bring them back stronger.
Q - What are the type A and B?
A - They refer to the repetitions you need to accomplish a specific result. Some people are fast switch and some people are slow switch.
Q - Can you explain that?
A - Yes. Fast switch responds to high repetitions and I would recommend between 8-12 repetitions. Slow switch will respond to slower repetitions between 4 and 6.
It can actually get pretty complicated. Every body has a different buildup. Let's say for example my bicep is 90% fast switch and 10% slow switch so I would need to do mainly high repetitions for my bicep. So you on the other hand might be 90% slow switch and 10% fast switch so the approach you would want to take is lower repetitions.
Q - So what you are saying is that it kind of depends on what condition your body is in?
A - Yes and a lot of it is just genetics. Some people just have more fast switch than others.
