First of all, you can feel pain within a few days after training. If it can be guaranteed for three days, partial muscle tear should be no problem. Then there is the obstacle of overcompensation, and the general problem is nutrition.

If you don't feel anything the next day, the real bottleneck is obviously 5×5rm 10× 10rm. If you have tried and can't break through, you can try Max-To training, which is a relatively high-end training method and has high requirements for muscle control. If you don't feel anything after trying for three times, it means that your nerves are not developed enough to effectively call your muscles. Give up this method honestly.

If you insist on strength, then give up the irrelevant parts, only practice squats, bench presses, and hard pulling like a weightlifter, and give up the super-heavy group (such as one action 10 group) and the number of groups (no more than three in one group) in bodybuilding and muscle training, and take a long rest except the maximum weight to avoid exhaustion.

How to improve the weight of bench press

The common phenomenon is that the triceps brachii is relatively weak.

Find some ways to exercise triceps brachii to help strengthen it.

Like other sports, the ability of bench press is determined by the "shortest board", so you should not deliberately pursue weight, but should make balanced progress. Even if your triceps are developed, you can't get up if the other muscles are not developed.

At present, you only have 40 kilograms, that is 40 kilograms. Don't do things beyond your true ability.

Stick to it and your grades will improve. There's no need to worry.

My bench press always weighs 40 kilograms, and I can do 5 to 9 groups at a time. I want to know how to improve my bench press strength.

First of all, you should have a fixed number of people in each group. . If the gradual training time is not too long, each group should have 10, plus 10 kg.

How to gradually increase the weight of bench press?

Hello, landlord

Are you asking about gradually increasing the weight of bench press or effectively exercising chest muscles?

Let's talk about increasing the weight of bench press. There are two ways. One is to practice slowly, and the strength will go up slowly. If you increase the weight, it will be slow.

The second is that, on the basis of the first one, after practicing the four formal groups, add a dumbbell piece of 2.5kg on each side, find someone to protect it, and do the exhaustion method, that is, keep doing it until the muscles are exhausted and have no strength, which is very helpful for the chest muscles and improving the weight of the bench press.

In addition, it is generally 80% of the strength to do the group, and the effect will be the best. For example, if I can push 1 on a bench press of 80kb, then my best exercise weight is 80*80%=64kg.

There is another way to test the fitness of weight. For example, if you can easily make a weight 15, it will be light, and if you barely make 6, it will be heavy.

I usually control the number to about eight, which is just right.

I hope I can help you.

Several method to improve that strength of bench press

Many novices are very keen on the exercise of pectoralis major, and their bench press ability has been obviously improved at the beginning of exercise, but after a while, they will basically stop and be very depressed, because Yu Jun understands that these people often fail to achieve the expected goal of pectoralis major. What should I do?

1. Pay attention to the three-shoulder exercise.

Beginners tend to put more enthusiasm on the exercise of pectoralis major, even more than three times a week. The exercise of other parts is completely ignored, because the action of bench press, whether dumbbell bench press or barbell bench press, requires the coordinated action of triceps and toe of deltoid muscle of shoulder. If this part of the muscle does not reach a certain level, it also limits the further development of pectoralis major, just like the short board principle of bucket holding water. If you want to improve the level of bench press, the muscles in these parts should be improved, otherwise the weakness of triceps brachii and deltoid muscle will be the bottleneck of your bench press level improvement.

It is best to press the toe of the deltoid muscle of the shoulder with a barbell in front of the neck, and Smith can press it in front of the neck to increase the weight, which has a good effect on improving the strength of the shoulder. Shoulder is a very difficult muscle group, which needs perseverance, which is why many people find it difficult to give up or deal with it carelessly.

In addition, the lateral head of triceps muscle is the key to improve bench press strength. You can do it by flexing and stretching the back arm of dumbbell neck with both hands, which is very helpful to increase bench press strength. Yu Jun is also used to bending and stretching with load-bearing parallel bars to strengthen the strength of triceps.

2. Improve exercise methods

If the strength of your three shoulders has made great progress, then your bench press will also be greatly improved. At this time, if we can improve some unheard-of exercise methods, there may be more obvious progress.

Fitness exercise, like building a house, needs to increase exercise intensity and load step by step. Many people are afraid that they can't lift, so you can find a training partner or coach to help you. You can do several forced lifts in each training, and you can only do 1-2 times. After a period of time, you will find that your strength will be greatly improved and your final weight will also rise. Of course, Yu Jun would like to remind you here that you must definitely pay attention to safety, someone must protect you, and your fitness partner has protection experience, otherwise you must not blindly aggravate it.

How to further increase the weight of flat bench press? Increase muscle

This is a bottleneck. You can make a list of your plans and I'll see what needs to be improved.

There are usually several ways to break through the bottleneck:

First, increase the intensity of exercise, increase the weight of equipment and increase the amount of exercise.

Second, improve the diet, the diet is not only protein, but also carbohydrates, fats, vitamins and minerals. In protein, the normal weight is per kilogram 1g, while exercising, it is per kilogram 1.5-2g, and the carbohydrate is 4g, 6g.

Third, change the exercise mode, super group, triple group, pyramid rule.

Fourth, rest. Without good rest, there will be no muscle growth.

Fifth, it takes about 15 minutes to warm up and stretch well. Doing these two points well can also break through the bottleneck period Warm-up and stretching are as important as formal exercise.

2. Creatine mainly improves muscle endurance, muscle strength and explosive force, especially suitable for high-intensity training. Scientific use is not harmful and unnecessary for ordinary exercisers, because the human body can synthesize creatine, and fish also contains a small amount of creatine, so it is the key to make a good daily diet.

The following is what I quoted. I typed it myself.

dosage

Creatine is taken every 8 weeks as a cycle, and each cycle is divided into two stages.

The first stage is a saving period of 20 grams per day, *** 1 week. That is, 4 times a day, 5 grams each time, usually 5 grams in the morning, at noon, before training and after training.

The second stage is maintenance period, 5 grams per day, lasting for 7 weeks. That is, take 5g 15-30min before or after each training.

After each cycle, stop using 1 week, and then start the next cycle.

Matters needing attention

Creatine should not be taken with boiled water, orange juice or caffeinated drinks. But creatine can be taken with sugary drinks to accelerate the absorption of creatine by muscle cells.

During taking creatine, you should take enough water every day to ensure the hydration of cells and prevent side effects such as muscle tension, stiffness, spasm and metabolic burden.

Although creatine is not a medicine, taking it in large quantities for a long time will increase the burden on organs such as liver and kidney. Therefore, for the general fitness instructor, a scientific and reasonable balanced diet, one day's nutrition is enough, and there is no need to take extra creatine.

If it is urgent, you must take it on time, quantitatively and scientifically under the guidance of professionals, and choose high-purity and high-quality brand creatine.

Precautions for eating creatine:

First, taking creatine should reasonably control the dosage and time. Excessive creatine is uneconomical, and it will also increase the body's water weight, muscle spasm and metabolic burden. It is usually taken between meals, 30-60 minutes before training and after exercise. This can give full play to the best role of creatine: taking it before exercise can quickly replenish energy, and taking it after exercise is to make full use of the strong absorption ability of muscle cells to quickly fill creatine.

Second, the use of creatine should match the training content such as strength or speed. Be careful not to overtraining during taking creatine to prevent muscle and ligament strain. At the same time, we should cooperate with protein and other nutritional supplements to provide sufficient raw materials for muscle growth, otherwise there will be no ideal weight gain.

3. During taking creatine, you should replenish enough water every day to ensure the hydration of cells and prevent the side effects of muscle tension, stiffness or spasm after using creatine. However, creatine should not be drunk with hot water to prevent the structural changes of creatine hydrate. At the same time, it should not be taken with orange juice or caffeinated drinks, because the acidic substances contained in the former will denature hydrated creatine into waste, while caffeine will dehydrate the body and affect the hydration of muscle cells.

4. Creatine should be taken together with grape juice or other sugary drinks (except fructose), because the increase of insulin concentration caused by sugar will accelerate the absorption of creatine by muscle cells. Studies have shown that taking creatine together with sugar can increase the reserve of creatine phosphate in muscle by 60%.

5. High purity creatine monohydrate is an ideal supplement. Many studies have shown that oral creatine phosphate and creatine citrate are ineffective in filling muscle with creatine phosphate.

6. Creatine powder is more easily absorbed and utilized by human body than capsules and tablets.

Seven, because taking creatine will cause weight gain, athletes who need to control or lose weight should use it with caution.

...

How to improve the weight of bench press and the secret of improving the weight of bench press

The trick is to eat more and practice more, and eat more high-protein food. Practice if you have nothing to do.

How to increase the weight of limit bench press? How much is appropriate to increase at a time? 10 point

It stands to reason that you should push up 1.5 times your weight and make 3 to 5 groups, with 5 in each group.

How to quickly increase the weight of bench press?

Chest muscles include: upper chest muscle, inner chest muscle and outer chest muscle.

Do 20 light warm-up groups first, and then

Upper chest muscle exercise: upper oblique barbell bench press

I have never been interested in flat bench press, because flat bench press will cause too much deltoid toe-in. Upward oblique bench press can exercise the upper chest muscles well. Setting the angle of the inclined plate to 30 degrees can better * * * the chest muscles. Over 30 degrees, too much weight will act on the toe of deltoid muscle. Try to do 3 groups, 6 ~ 8 times in each group, and each group should be exhausted. Pay attention to control the speed when putting down the barbell, and it is better to be slow and steady. But don't stay, that is, when you reach the highest point, immediately put down the barbell and keep the movement smooth.

Inside the pectoral muscle: sitting posture equipment clamps the chest.

As a multi-joint compound action, this action can effectively increase muscle mass, which has many similarities with barbell bench press. But this unique practice angle (hands closed at the end of the action) can make the pectoral muscles contract better (focusing on the inside of the pectoral muscles). Instrumental exercise is safer and more stable than free weight exercise, and there is no need to control the balance of barbells. When you push out the weight, you can feel the contraction and pain of your muscles. The whole action is 6 ~ 8 times. I suggest 1-3 group.

Lateral pectoral muscle: dumbbell bird

Flat plate and upward inclined dumbbell bird are the best exercises to develop the lateral side of pectoral muscles. The width and thickness of the lateral pectoral muscle are very important to the whole pectoral muscle. In order to get the best exercise effect, the dumbbell should be lowered as much as possible, so that the muscles can be fully stretched. Don't put dumbbells together at the highest point, because the dumbbells at the highest point can't provide effective resistance to the chest muscles. In order to get the best exercise effect and safety, it is suggested that you complete the dumbbell flying bird exercise in a slow way. Do 3 groups, and each group will do 6 ~ 8 times with the maximum weight.

Chest muscle exercise

Chest muscle exercise method bench press: the exercise site is the chest rib of pectoralis major, which can reduce the excessive accumulation of fat in * * * and enhance its elasticity. Inclined bench press: the exercise site is the clavicle of pectoralis major and the depth of pectoralis minor, which helps to expand vital capacity. Lie on your back on a bench or a wooden board, and the angle of the reclining board is 45-60 degrees. Bend your elbow and hold the dumbbell into two * * *, the upper arms will naturally separate, the back muscles will tighten, and the chest will stand out. Inhale, contract the pectoral muscles, extend the arms, and lift the dumbbells until the arms are completely straight. After the pause, the breath falls and the dumbbell returns to its original position. Do this action continuously, chest out. Supine arm pull-ups, exercise parts: latissimus dorsi, deltoid muscle and shoulder joint. Lie on your back on the bench, lift dumbbells with your arms straight on your legs, tighten your back muscles, hold your chest, hold your breath, slowly lift your arms along a semi-circular arc and then put them down until they are in line with * * * *. Exhale slightly, inhale, and at the same time, restore your arms along the original arc, exhale, and continue to do so. Chest enlargement on supine position: the exercise position is basically the same as that of bench press, but it is better for fully stretching pectoralis major and expanding chest cavity. You can lie on your back or recline. * * * Similar to bench press. Hold the dumbbell with both hands, straighten it, inhale deeply, and hold your breath to slowly extend your arms to about 120 degrees below your sides, so that your chest can be fully extended. Then contract the brain muscles and restore the preparation posture. Do this action continuously. Push-ups: There are many exercise parts, mainly pectoralis major, upper arm and forearm muscles. Hands are shoulder width apart, prone, with their fulcrum behind the shoulder vertical line, legs straight, toes on the ground, blow your head, tighten your waist and abdomen. Exhale, bend your arms and lower your body at the same time. Pay attention to the shoulders in front of the palms, the abdomen should be tightened all the time, and the chest should not be adducted. Do this action continuously. At the beginning of this movement, because the strength of the chest muscles and arms is small, you can support your hands on a certain height to practice, and then support them on the ground to practice. In order to increase the difficulty, you can also pad the foot pad or tie the dumbbell with a belt and practice it on your back. The exercise of chest muscles is a step-by-step process, and persistence is very important. Only by paying a certain amount of physical strength can we get good results. If you feel that the effect is not obvious, you should carefully check whether your actions are accurate. Pay attention to the exercise area, try to tighten the muscles when they contract, and try to relax when they relax. Action should be rhythmic, speed should be steady and slow, and breathing should be natural. Inhale when you exert yourself, and exhale when you relax. When you start training, you should change from easy to difficult according to your physical health, and then do supine exercise after your physical fitness has improved. The weight of dumbbells also depends on physical strength. You can choose 1- 1.5 kg at the beginning, and then gradually increase the weight of 0.5- 1 kg once or twice. Exercise every other day, every 30 minutes to 1 hour, every exercise. ......

How to break the weight bottleneck of bench press?

The common phenomenon is that the triceps brachii is relatively weak. Find some ways to exercise triceps brachii to help strengthen it. Like other sports, the ability of bench press is determined by the "shortest board", so you should not deliberately pursue weight, but should make balanced progress. Even if your triceps are developed, you can't get up if the other muscles are not developed. At present, you only have 40 kilograms, that is 40 kilograms. Don't do things beyond your true ability. Stick to it and your grades will improve. There's no need to worry.