Whether it's high weight and low frequency or low weight and high frequency, as long as the muscles can be torn and recombined through nutrient supply and adequate rest, the purpose of growing muscles can be achieved.

However, these two methods are phased, and the heavy weight and low frequency are usually the methods used by experienced and standard bodybuilders, because they can make their muscles quickly achieve the purpose of congestion and exhaustion.

Because there are other movements waiting for him to do, muscles can be better developed through multi-angle stimulation.

This light-weight and frequent method is still friendly to fitness beginners. While improving the skills, it can also make the muscles achieve the effect of tearing. Most importantly, it is also the safest way.

Extended data

Chest training

Horizontal lifting

Starting position: supine bench, barbell above nipple.

Action process: lift the barbell vertically until the arms are completely straight and the pectoral muscles are completely contracted, stand still for one second and slowly fall.

Breathing method: Exhale when lifting and inhale when falling.

Important: Be careful not to use excessive resistance. Use it lightly for the first few times, and then gradually increase it to avoid neck sprain. Don't let your neck turn.

Upward inclined horizontal elevator

Starting posture: lie flat on the bench, raise your head 30-45 degrees, and put the barbell on your chest with both hands.

In situ.

Breathing method: Exhale when lifting, and inhale when falling slowly.

A downward sloping horizontal elevator

Starting posture: lying on the bench head down, putting the barbell on your chest with both hands.

Breathing method: Exhale when lifting, and inhale when falling slowly.

Dumbbell fly

This action directly exercises the chest muscles, and you can lie on your back, recline on your back or recline on your back.

Starting posture: lie on your back on the bench, with fists facing each other and dumbbells in your hands; Arms straight up and perpendicular to the ground, feet flat on the ground.

Action process: put your hands down to both sides respectively, and bend your elbows slightly until you can't put them down. Hold still for one second, let the pectoralis major fully stretch, and then turn your arms up from both sides to the starting position.

Breathing method: inhale when the arms are pulled apart, and exhale when you return.

Note: Don't hold your hand too tightly. When you spread your arms apart, you should tighten your back muscles. Ideas focus on the contraction and extension of pectoralis major.

Resources Baidu muscle encyclopedia