Terre Pruitt's Blog

In the realm of health, wellness, fitness, and the like, or whatever inspires me.

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Posts Tagged ‘hypertrophy’

Build it Big

Posted by terrepruitt on February 24, 2011

In Nia classes we have the opportunity to experience flexibility AND mobility AND agility AND strength AND stability. Depending on the starting point we can either be increasing or maintaining.   I also believe it is good for people to participate in a weight training program. I believe it is good to use weights to keep strength or build strength. I think having muscle strength in important. Most people do not have to concern themselves about getting big and bulking up. I have heard women say they don’t lift weights because they don’t want to do either of those things.

First of all, as a reminder, weights are not the only way to build strength, any type of resistance can work muscles. Depending on your starting point different things can be used, for example body weight alone without the use of weights is a great place to start. The use of resistance bands or tubing can be a great way to work muscles without having to deal with storing the weights. Working with weights (resistance) is a great way to stave off the aging process.

I think it might help people who are afraid of building big muscles to know how it happens. Basically if you want to build big muscles you have to work really, really, really hard at it. It doesn’t happen from going to the gym two or three times a week doing a few exercises at 8 repetitions each. Hypertrophy (muscles getting bigger) occurs when heavy weights are lifted in a specific way . . . more than the average person is going to lift (75% to 85% of what you can absolutely lift), more exercises than the average person takes time for, and with less rest time than most people take in the gym. It really takes work and concentration. It is very stressful on the body and people often don’t like to be sore. The type of lifting required to cause hypertrophy is not something the average woman is going to do. Doing 8 to 12 repetitions of a few exercise two or three times a week will enable your muscles to stay toned or it might even build some strength, but it will not make the muscles really big. If you want to increase your strength add more resistance or more reps.

What could actually happen if you start working with weights is the shape of the muscle might adjust and it you might think it is bigger because you actually start sensing it. I would recommend you measure your limbs with a flexible tape measure before you start a weight regimen. After a couple of weeks measure again, see if there is actually an increase in size. I’ll be waiting to hear . . . .

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Resistance Training Benefits

Posted by terrepruitt on November 10, 2009

Resistance Training has many benefits.  I say resistance training because the resistance may be any force the body has to overcome.  It does not have to be weights, it can be bands, springs, or even your own body weight.  In addition to doing something that you like you want to train according to your goals.

Some of the benefits of resistance training:

  • Increase in strength, power, and endurance in the muscles
  • Increase in size of the muscle
  • Increase in lean mass (or maintained lean mass)
  • Increase in the tone of the muscles
  • Increase in metabolism
  • Increase in bone density
  • Increase in energy
  • Improvement in the body’s muscle to fat ratio
  • Improvement in mood
  • Improvement in Insulin Sensitivity

and

  • can assist in lower your resting blood pressure
  • can assist in preventing sarcopenia
  • can assist in lowering your resting heart rate

I met up with a friend today in San Jose at the gym we had a nice workout.  We played with some of the equipment and managed to get a great set of exercises in.  It is nice to be reminded of why resistance training is important.

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