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Explosive, or ballistic training, involves lifting
extremely heavy weights in a style not typically associated with
bodybuilding. Instead of calmly moving the weight in a controlled
manner, the trainer drives the weight up in an explosive manner. Speed
is emphasized. The goal isn’t the ‘pump’, as with most training. The
goal is simply to lift a heavy amount of weight as fast as possible
using the entire body.
Explosive lifting leads to greater core strength,
which will make the body stronger the next time you attempt to lift
weights in your standard, controlled manner. Explosive training is what
many new trainers use in the first year or two of training, when they
don’t know much about what is considered proper form or lifting speed.
Ironically, it is during this time period that many bodybuilders make
the best gains. So maybe there is something to it!
Fast-twitch muscle fibers are used when muscles
are asked to lift in this explosive manner. Since they are larger and
more plentiful than slow-twitch muscle fibers, and they are often
neglected in standard bodybuilding training, you are able to stimulate
a new set of muscle to grow. Muscle fiber types are a topic often
overlooked in bodybuilding, which is odd in a sport where grown men
will measure their protein down to the individual gram. Perhaps entire
‘grids’ of muscle fibers are being neglected, and bodybuilders often
don’t seem concerned. Use of varied techniques, including explosive
training, allows the bodybuilder to stimulate these fibers, which can
lead to new growth. And at the very least, moving heavier weights will
add to motivation and make the trip to the gym more exciting.
Some exercises are more effective than others when it comes to
explosive training. Compound movements always work best. Being able to
recruit core resources to assist with the lifts are very beneficial.
Bench press, standing military press, and squats are good movements to
use when attempting explosive training. Always use a spotter. Also,
devote extra time each workout to stretching and warm-up sets. The
likelihood of injury is greater when using explosive force to lift a
weight instead of the standard muscle groups. However, the benefits can
be worth this risk. The growth that occurs as the body is forced to
adapt to this stressful new workload will lead to new muscle growth.
The body is a powerful organism, which adapts to just about everything
you can throw at it, so why not throw some heavy weights at it from
time to time?
Article Source: http://www.articlesbase.com/
bodybuilding-articles/explosive-bodybuilding-training-475303.html About the Author
Dane Fletcher is the world's most prolific
bodybuilding and fitness expert and is currently the executive editor
for BodybuildingToday.com. If you are looking for more bodybuilding tips or
information on weight training, or supplementation, please visit www.BodybuildingToday.com,
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