Systematization/scientificization of bodybuilding? What does it mean?

Bodybuilding originated from the streets, and it is born with a casual gene, and the training methods are more diverse and disorderly. There are good and bad in this: the good thing is that there is no authoritative established framework for training, and there are thousands of training methods circulating on the Internet, with a wide variety of items, and you can choose from them. The bad thing is that there is no framework, and the practice methods are mixed, and it is inevitable that the good and the bad are mixed. Some widely circulated views and training methods are directly contrary to science, for example, the back level should try to arch the back and chest, the front level should rely on the abdominal muscles, muscle mass is not good for sports performance, and the more physical training, the better, etc. Wait. Blindly following the wrong method, the effect is not satisfactory, but it is not worth it if it causes injury. So in my opinion, systematic integration will be one of the directions for the future development of bodybuilding , can take the industry level and the performance of the public/athletes to the next level. You can refer to the nearby bodybuilding and powerlifting, which are more systematic and scientific, and the level of athletes/coaches is getting higher and higher, which is worth learning.
Specifically, what is considered systematic and scientific training? Here is my humble opinion, divided into three points:
- Refer to scientific data/theory to arrange training. For example, the arrangement of training volume: training volume has a positive relationship with muscle hypertrophy & strength growth. For example, the effect of training more than ten sets per week is obviously better than training less than ten sets per week. The more the better to a certain extent ( reference 1,2). However, other studies have also pointed out that the more training volume, the better. If the training volume exceeds 20 sets a week, it may cause over-training and bring negative effects (reference3, 4, 5). So generally speaking, the ideal weekly training volume for each muscle group is between ten and twenty sets. It is true that the above data are only average values of ordinary people (this is the drawback of science), and may not be applicable to everyone. In terms of experience, some clients can withstand more than 30 sets of training, and there are also more than 10 sets that obviously cannot recover. Research literature is not omnipotent and unique, but using the data in it as a starting point, and then making adjustments according to the different responses of each person, is better than blind guessing and random trials.
- Systematically record different variables in training, common ones include weekly training volume, average exercise intensity, training frequency, sleep time, protein intake, total intake, etc. These records are useful for two purposes: First, when there is enough data, you can find out the rules and understand what kind of nutrition and training arrangements are most suitable for you, so as to optimize the training mode. The second is that when encountering a plateau, these records are the key to finding out potential problems: Whether it is insufficient intake, too much training, or too little rest, these possible problems will be clear at a glance.
- Analyze movements from the perspective of kinesiology and deconstruct force. Although the height, weight and limb length of each of us are different, the movement and force of the joints are all the same after all. If you can understand the force direction of the movement and the use of muscle groups, it will be of great help to learn and optimize the movement. For example, the force-exerting mode of Erting is Shoulder Flexion (shoulder flexion, that is, lifting the upper arm bone up). When doing movements, you can deliberately lift the upper arm up to feel the force of the forearm. Another example is that the front-level force mode is Shoulder Extension (shoulder extension, that is, pressing the upper arm bone down), so when doing movements, you can deliberately press the upper arm down to feel the force of the back. Another example is the spear-style palm press is an overhead movement (Overhead Movement), the scapular should be rotated upwards (Scapular Upwards Rotation), so you can’t clamp your back and sink your shoulders, you have to arch your back to use the serratus muscles, and let the scapular rotate upwards naturally during the stroke, so that the force will be smooth.
Reference lists :
- Ralston, et al., The effect of weekly set volume on strength gain: a meta- analysis. Sports Med, 2017. 47(12): p. 2585–601.
- Schoenfeld, B.J., Ogborn, D., Krieger, J.W., Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci. 2017. 35(11): p. 1073– 82.7.
- Heaselgrave, S.R., et al., Dose-Response of Weekly Resistance Training Volume and Frequency on Muscular Adaptations in Trained Males. Int. Sports Physiol Perform, 2018. [Epub ahead of print]: p. 1–28.
- Amirthalingam T., et al.,. Effects of a modified German volume training program on muscular hypertrophy and strength. J Strength Cond Res. 2017. 31(11):3109–19.
- Hackett D.A., et al., Effects of a 12-Week Modified German Volume Training Program on Muscle Strength and Hypertrophy—A Pilot Study. Sports. 2018. 6(1): p.
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