Muscles that BULGE make bodies that can INDULGE!
How do you increase muscle size? Exercise, exercise and more exercise!
Why would you want to do that? Function, function and more function!
The earliest record of exercise programming comes from Confucius over four thousand years ago, (1). He recognized the importance and relation of a healthy body to a healthy mind. They practiced Cong Fu Gymnastics and swinging for exercise. The Spartans were the most physically fit society in history. Of course this is evident by their dominance on the battle field I am so glad they aren’t taking our six-year-old boys into training anymore. Even Spartan females were held to highest fitness standards to be able to produce strong boys. The Greek are famous for their worship of the perfect body. Statue after statue displays the perfect human form in both the male and female varieties. Why do YOU exercise? When you discover the answer you have an idea of the exercises is best for you.
Are you looking for a healthier body or a healthier mind? You need bigger muscles. Do you need strength to win life’s battles? You need bigger muscles. Want to look like a Greek goddess or god-like statue? You definitely need bigger muscles. Could you need something more mundane, but so much more important, like you want to be able to walk up the steps without losing your breath or pick up your grandchild without hurting your back? You guessed it, you need bigger muscles. Some of you need bigger muscles just to be able to put on your socks, walk to the bathroom or get out of bed. Isolating the greatest need is the first part of a fitness prescription. Ask yourself where do I need to BULGE in muscles to INDULGE in function?
So, how do you get bigger muscles? Exercise, exercise and more exercise. Your prescription might read like the dosage of medication, (2). Repeat the movement that needs the most work. Increase movement capacity and resistance over time. Muscle growth will happen for the particular function you need. For overall wellbeing and to treat depression movements should include light resistance and increased repetition, (2). Body-weight or low-weight bicep curls, tricep dips, knee lifts, and hamstring curls are a few that could get you started. To increase function like balance, standing and walking you could try squats, front and side lunges and heel lifts. Finally, if you want a total rockin’ bod and whole body strength and health you should consider whole body work like planks, jumping jacks and squat thrusts. Check with your physician about the proper place to start for your body. Cong Fu Gymnast, Spartan Warrior or Greek display of beauty, you have one body to get through life.
Increased muscle size equals increased function of the body and mind.
Increased function equals increase in possibilities of living your best life.
1. Lance C. Dalleck, M.S. and Len Kravitz, Ph.D., The History of Fitness. https://www.unm.edu/~lkravitz/Article%20folder/history.html
2. Vina, J., Sanchis-Gomar, F., Martinez-Bello, V., & Gomez-Cabrera, M. C. (2012). Exercise acts as a drug; the pharmacological benefits of exercise. British journal of pharmacology, 167(1), 1–12. https://doi.org/10.1111/j.1476-5381.2012.01970.x