Despite each group’s preference, balancing training and practicing hypertrophy with the whole body has numerous benefits, including health.
You may have seen cases like this out there: the man who only works his chest and arms at the gym and the woman who is addicted to leg and butt workouts. Training your whole body is important for many reasons, including health! – but today we’re going to show the importance of men working their legs and women working their upper bodies! Come on?
TRAINING FOLLOWED, FASTER RESULT?
According to Eduardo Curaçao , personal trainer at Trainiac by Gympass, most men want to develop their chest, back and arms. In the case of women, the focus is on the thighs and buttocks. The reasons always vary, but aesthetics and even beauty standards are largely responsible for this division of muscle groups.
“These people give preference to these muscle groups thinking that the more they train, in a short time, they will have more results,” he explains. “However, I’m sorry to say, they are completely wrong! The process of muscle hypertrophy occurs at rest, and not when that muscle is stimulated. The muscle, after being stimulated, needs 48-72 hours of recovery for total regeneration of the muscle. the fibers that have been injured during training “.
Translation: even if the idea is to work more on the same muscle group, rest between stimuli is essential to promote hypertrophy in that region.
MEN: WHY TRAIN THE LOWER LIMBS?
Going by parts, let’s start with men: having muscular arms and a defined chest – in addition to the infamous six pack – can be the goal of many gym lovers. However, it is important to add the legs into this equation.
“The training of the lower limbs brings numerous benefits to men, such as an increase in the production of hormones essential for muscle hypertrophy (testosterone and GH, the growth hormone), enhancing muscle mass gains not only in the legs, but throughout the body “, explains Edoardo.
And it doesn’t stop there: other benefits include gaining balance, preventing injuries, and significant calorie burn. “Then do some leg training!” Says the staff. “Focus on the basic exercises, you don’t have to use all the leg machines in the gym. Do 3 to 5 exercises, pay attention to the execution of the movement and, if possible, ask a personal trainer for help.”
In fact, professional help is an excellent ally in these cases, after all it is essential to plan your workouts well, with a balanced and specific periodization, to give priority to the correct subdivision of the exercises.
“Training for all muscle groups should be done at the same frequency to avoid imbalances, compromise results and make symmetry difficult for the whole body,” he says.
WOMEN: WHY TRAIN SENIOR?
Believe it or not: upper limb training improves performance in lower limb training. “This is because, by training the upper limbs, we improve the strength and stability of this region, which contributes to the more complex and high-load exercises in lower limb training,” explains the staff.
In addition, by including arms, back and chest in the weight training routine, the erector muscles of the spine are strengthened, preventing pain, preventing injury and of course improving posture.
And if the fear of women training is a male silhouette… There is no reason to panic. “The levels of testosterone produced by women are much lower than men,” says Eduardo. “Talk to a personal trainer and do a balanced periodization of the upper body. Give preference to short workouts and focus on executing the movement.”
Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
