Is the training with free dumbbells and a barbell effective and where the golden mean is between supplementation, diet and training?

Training with dumbbells and a barbell is a more natural form of exercise than exercises on cable machines. Exercises with dumbbells and barbell draw certain trajectory of movement eg. barbell bench press will have a curved S line is connected with time and special recruitment of motoric units. On cable machines this movement is usually a straight one (or such as of an arch or straight line depending on the functioning of the machine). Free dumbbells and barbell training allows achieving good results.

Finding a golden mean between body mass (improvement of muscle shape) and weight control is based on application of body shaping training with aerobic elements except for the gym and adding an extra sport. In such training plan the gym training will be focused on mass and the other on shape. Nevertheless, it will surely be difficult to achieve training effects focused strictly on mass or shape. You have to remember that during mass training caloric balance increases which increases fat intake which has to be reduced later on.

Summing up, you can both shape your muscles without loosing shape and even loose weight. As I have mentioned before implementation of staging in planning will enable realization of different stress focus, that is improvement of all motoric skills. When it comes to diet or training I have to say that the golden mean is the integrity of the diet and training with the focus on training. The general opinion is that diet constitutes 70% and training 30% of the final effect as it would mean that without training we could achieve 70%. In practice it is the training that is the most important and diet and supplementation is a conditional addition that has any sense only if we perform training. The scientific research shows that supplementation applied by athletes (bodybuilders in particular) is too rich in reference to their needs. What is more, the effects of supplements applied are often not justified by scientific research (such as carnitine). You have to remember that the efficiency of the supplement does not depend on the amount ingested but a sensitivity threshold to a given supplement and only threshold amounts or those roughly above threshold have the greatest effect. Too rich supplementation results in a too quick adaptation and has inhibiting effect. What I mean by all this is that there has to be a synergy between training, diet and supplementation.

Orma