Skills to gain muscle training
Large weight, low number: In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a certain load can continuously make.
For example, if the practitioner can only lift 5 times for one weight, the weight is 5RM.
Studies have shown that: 1-5RM load training can make muscles thicker, develop strength and speed; 6-10RM load training can make muscles thicker, strength speed increases, but endurance growth is not obvious; 10-15RM load training muscle fiber increaseThick and inconspicuous, but strength, speed, and endurance always grow; 30RM load training muscles increase in capillaries, durability, but strength, speed increase is not obvious.
It can be seen that the load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume.
Multiple sets of numbers: When you think about getting exercise, you can do 2-3 groups. This is a waste of time and you can’t grow muscles at all.
It is necessary to take 60-90 minutes to concentrate on a certain part of the exercise, and each action is done in 8-10 groups in order to fully stimulate the muscles, and the longer the recovery time of the muscles is needed.
Until the muscles are saturated, the “saturation” needs to be self-perceived. The appropriate criteria are: acid, bloating, numbness, causation, fullness, expansion, and obvious thickness in the muscle shape.
Long displacement: Whether it is boating, bench press, referral, or curling, first put the dumbbells as low as possible to fully stretch the muscles and try to raise the height.
This article sometimes contradicts “continuous tension” and the solution is to quickly pass the “locked” state.
However, I do not deny the effect of half-weight exercise of heavy weight.
Slow speed: Lift slowly, slowly lower, and stimulate the muscles deeper.
In particular, when you put down the dumbbells, you must control the speed and do the concession exercises to fully stimulate the muscles.
Many people have seen the concession practice, lifting the dumbbells and completing the task, quickly put it down, wasting a good time to increase muscles.
High Density: “Density” refers to the rest time between alternates, resting only for 1 minute or continuous time called high density.
To make the muscle mass increase rapidly, rest less and stimulate the muscles alternately.
鈥淢ultiple groups鈥?are also based on 鈥渉igh density鈥?
When you exercise, you should concentrate on training like a war, and don’t think about anything else.
Consistent behavior: Muscle work is innervated, and concentration of attention can mobilize more muscle fibers to work.
When practicing certain movements, you should consciously align your thoughts and actions, that is, what muscles you want to work on.
For example, if you are practicing a vertical bend, you should look down at your own cheekbones with your eyes and see that the biceps of the abdomen are slowly contracting.
Peak contraction: This is a major rule that makes muscle lines very obvious.
It requires that when someone moves to the most stressful position of muscle contraction, keep the most stressful state of this contraction, do static exercises, and then slowly return to the beginning of the action.
My method is to feel the most stressful muscles, count 1-6, and then put it down.
Sustained tension: Keep the muscles in constant tension throughout the whole body, no matter whether it is at the beginning or the end of the movement, don’t let it relax (not in the “locked” state), always exhausted.
Relaxation between groups: Relax every time you do two moves.
This increases muscle blood flow and helps to eliminate waste deposited in the muscles, speed up muscle recovery, and quickly replenish nutrients.
More training of large muscle groups: more training chest, back, waist and hips, large muscles in the legs, can not only strengthen the body, but also promote the growth of muscles in other parts.
In order to practice the Bray, some people practice too much and do not practice other parts. Instead, the growth of the biceps is very slow.
It is recommended that you arrange large-scale compound exercises using large weights, such as heavy weight squat exercises, which promote the growth of muscles in all other parts.
This is extremely important. Sadly, at least 90% of people do not have enough attention to achieve the desired results.
Therefore, in the training program, you should arrange more than five classic compound actions: deadlift, squat, bench press, referral, and pull-up.
Eating protein after training: During the 30-90 minutes after training, the demand for protein reaches a peak, and the protein supplementation is best.
But don’t eat immediately after training, at least 20 minutes.
Rest for 48 hours: After a partial muscle training, take 48-72 hours to take a second training session.
If high-intensity strength training is performed, the interval between two training sessions of local muscles is not enough, especially for large muscle masses.
However, except for the abdominal muscles, except for other muscle groups, the abdominal muscles must be stimulated frequently. At least 4 times a week, about 15 minutes each time; choose the three most effective exercises for you, only 3 groups, each group 20-25 times, all exhausted; each group should be short, not more than 1 minute.
Ning light not to be fake: This is a secret that is not a secret.
Many beginners are particularly good at practicing weights and movements, not paying attention to whether the movement is deformed.
The effect of bodybuilding training is not only the weight and the number of movements, but also the degree to which the muscles are directly stressed and stimulated.
If the movement is deformed or not in place, the muscles to be trained are not or only partially stressed, and the training effect is not large or even biased.
In fact, in all the rules, the correctness of the action is always the first important.
Rather, use the correct action to lift a lighter weight, and do not use a non-standard action to lift a heavier weight.
Don’t compare with people, and don’t hang out the ridicule of the gym.