Initially, a series of materials on how to start strength training in order to quickly gain muscle mass was planned for 12 weeks. However, noting the great interest of the readers, the Beginner's Guide was extended, and the full training program was 30 weeks.
In the materials of the series, published over 8 months, FitSeven talked about how to build an individual training system based on the basic program for hypertrophy. In addition, we gave the most important tips for creating a sports figure.
The updated section “Basic exercises” has become one of the most popular in 2013. The reason is obvious - in it we talk not only about how to correctly carry out the most important exercises, but also try to explain what their logic consists of.
Of greatest interest was the description of deadlift with a barbell - a key exercise in bodybuilding, which includes almost the entire musculature of the body. It is not for nothing that many fitness experts tend to consider the deadlift as exercise No. 1.
The most popular material in the section "Fitness Industry" was an article that tells about the attitude to sport and sports body in Ancient Greece. This country can be considered the birthplace of modern fitness and physical education, as such .
Many modern languages still carry the Greek roots of sports terms (primarily the words denoting the gym, as well as the names of the muscles), the names of the Greek gods of sports are known to everyone, and the Olympic Games are still interesting to the public.
Types of muscle fibers
Understanding the difference between the mechanics of fast and slow muscle fibers is crucial for effective strength training. Different types of fibers require their own training strategies, different working weights and the number of repetitions .
The most typical type of training for involving slow fibers is marathon running, for fast ones - a one-time lifting of a lot of weight. It is important to note that alternating effects on different types of muscles is the basis of training periodization techniques.
A series of materials on the fight against obesity has become one of the most sought after in 2013. FitSeven talked about what types of body fat are divided into, and how to deal with each of these types more effectively .
We explained that diet only helps to get rid of internal organs fat and middle fat, while “complex” fat in the lower abdomen requires an effect on the hormonal background by combining proper nutrition and cardio loads.
Strength training, consisting in the sequential execution of groups of exercises with an average working weight, became one of the main training trends of 2013. CrossFit, a popular fitness area, belongs to cyclic training.
Cyclical training is one of the best ways to work out the relief of muscles and increase their natural strength and endurance . Those involved in the CrossFit methodology have not so much massive muscles as a toned and athletic figure.
The most popular material from the Star Training section was the story of Ryan Gosling's training program. The reason is simple - the article talks about beach training techniques with the goal of creating a V-shaped figure with powerful arms and broad shoulders .
FitSeven talked about how an actor with naturally mediocre genetics in a few years became the # 1 sex symbol in Hollywood. The secret to success is simple - persistent strength training and nutritional standards for muscle growth.
FitSeven editors wish all readers a Merry Christmas and a Happy New Year! We thank you for being with our project in 2013, and we hope that you will stay with us next year. I wish you success in training and life!