1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass.
2. Multi-group number: Do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement, so as to fully stimulate the muscles, and the longer the muscles need to recover. Until the muscle is saturated, "saturation" should be felt by itself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance.
3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.
4. Slow speed: slowly lifting and then slowly lowering will stimulate the muscles deeper. Especially when putting down the dumbbell, we should control the speed and do concession exercises, which can fully stimulate the muscles. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles.
5. High density: "density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To increase muscle mass rapidly, it is necessary to take less rest and stimulate muscles more. "Multi-group number" is also based on "high density". When you exercise, you should concentrate on training like a war, and don't think about anything else.
6. Consistency of ideas and actions: The work of muscles is dominated by nerves, which can mobilize more muscle fibers to participate in the work of concentration. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting.
7. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down.
8. Constant tension: Keep the muscles of the whole group tense, don't let the muscles relax at the beginning or end of the action (don't be in a "locked" state), and always be completely exhausted.
9. Relaxation between groups: After completing a group of movements, stretch and relax. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition.
10. Exercise more large muscle groups: Exercising more large muscle groups in the chest, back, waist, buttocks and legs can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow. I suggest that you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results. Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups.
1 1. Eat protein after training: In 30 ~ 90 minutes after training, the demand of protein reaches its peak, and it is best to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes.
12. Rest for 48 hours: Rest for 48 ~ 72 hours after the second local muscle training. If high-intensity strength training is carried out, the interval between two trainings of local muscles is not enough, especially large muscles. But the abdominal muscle is an exception, which is different from other muscle groups and must be stimulated frequently, at least four times a week, each time about 15 minutes; Choose three exercises that are most effective for you, and do only three groups, 20-25 times in each group, all exhausted; The time interval between each group should be very short and should not exceed 1 minute.
13. Light is better than falsehood: this is a secret that is not a secret. Many beginners pay special attention to the weight and the number of movements, and seldom pay attention to whether the movements are deformed. The effect of bodybuilding training depends not only on the weight of the load and the number of movements, but also on whether the muscles are directly pressured and stimulated. If the movement is deformed or not in place, the muscles to be trained will not be stressed or only partially, and the training effect is not great, or even deviation will occur. In fact, among all the laws, the correctness of action is always the first important. It is better to lift lighter weight with correct movements than to lift heavier weight with nonstandard movements. Don't compare with others, and don't take the ridicule of the gym to heart.
Can you still keep training when your muscles are sore? To understand this problem, we must first understand the following concepts.
1.ATP energy supply. ATP (adenosine triphosphate) is the only direct energy source for muscle activity. Under the catalysis of enzymes, ATP is rapidly decomposed, releasing energy for muscle contraction. There is very little ATP in muscle, which must be decomposed and synthesized at the same time to supply the needs of muscle continuous activity. There are three ways to synthesize ATP after decomposition, one is aerobic oxidation of sugar and fat, the other is decomposition of CP (creatine phosphate), and the third is anaerobic decomposition of glycogen.
Second, anaerobic metabolism. Anaerobic metabolism is an integral part of human energy metabolism. When muscles are engaged in short-term high-load exercise, the supply of oxygen is not enough for aerobic oxidation of sugar, so muscles use the energy released by CP and anaerobic decomposition of sugar to synthesize ATP for muscle exercise.
Third, the anaerobic decomposition of sugar. Anaerobic decomposition of sugar refers to the decomposition of glycogen or glucose into lactic acid under insufficient oxygen supply, and at the same time, it quickly releases energy to synthesize ATP for muscle contraction. Because CP is rarely stored in muscle, anaerobic decomposition of sugar is the main way of anaerobic metabolism for energy supply.
The metabolic product of anaerobic decomposition of sugar is lactic acid, and the feeling of muscle soreness is caused by a large accumulation of lactic acid. Lactic acid produced by anaerobic metabolism of muscle can not be converted into sugar in muscle, only a small part is oxidized, and most of it is transported from blood to liver and converted into glycogen.
As can be seen from the above, muscle soreness is inevitable after weight-bearing training. Only when lactic acid continuously enters the liver through blood circulation and is converted into glycogen will muscle soreness gradually disappear. This process is part of the recovery process after training.
Lactic acid is a strong acid. If it accumulates too much in the body, the stability of pH in the body will be destroyed, thus reducing the working ability of the body. The experience of many bodybuilders proves that if you persist in training when your muscles are sore, your muscles will not feel stimulated and it will be difficult to gain anything. Moreover, muscle soreness will make the instinctive reaction of muscles tend to reject muscle movement, and it is difficult to concentrate on training, let alone establish muscle-will contact. So it's best to wait until the muscle aches disappear before training. Although your training enthusiasm is very high and your training desire is very strong, you should understand that muscles can't grow fully without full recovery.
So, can the disappearance of muscle soreness be used as a standard for the complete recovery of the body? To understand this problem, we need to understand the concept of "recovery" first.
The consumption and recovery process of bodybuilding training can be divided into three stages:
The first stage: in the exercise process, the consumption process is dominant. Because the consumption of energy substances is greater than recovery, energy substances are gradually reduced during exercise, and the working ability of muscles and body systems is gradually reduced.
The second stage: recovery stage after exercise. After the exercise stops, the consumption process is weakened and the recovery process is dominant. At this time, the energy substance and the functions of various organs and systems gradually returned to the original level.
The third stage: excessive recovery stage. The regeneration and synthesis of energy substances in the collective are further strengthened, and the substances consumed during exercise not only return to the original level, but also exceed the original level for a period of time. At this time, the body's working ability is the strongest. This is called over-recovery or over-compensation, and then gradually return to the original level.
"Excessive recovery" is an important theoretical basis of bodybuilding. Whether muscles can fully grow after high-intensity and overload weight-bearing training depends on the level of excessive recovery. Because of excessive recovery, the storage of energy substances in muscle fibers is higher than before, the muscle circumference is increased, and the load capacity is increased. This is the best time to put into training. It can be said that the standard of complete recovery is "whether the body can recover to the maximum extent". Excessive recovery is the process of excessive compensation and storage of ATP, CP, muscle glycogen, protein and other energy substances, while "muscle soreness disappears" is only the process of converting lactic acid into part of glycogen. It can be seen that "the disappearance of muscle soreness" does not mean excessive recovery, so it cannot be used as a standard for complete recovery.
Intuitively speaking, after excessive recovery, due to the excessive compensation of energy substances, the muscles in the training area swell and harden, and the muscle circumference increases. At this time, it is best to start training with greater load. Otherwise, the storage of energy-supplying substances in muscles will gradually decrease, and the opportunity will be missed.
Finally, it should be explained that excessive recovery is based on two foundations, namely, adequate nutrition and adequate sleep. After muscle overwork, the supplement of carbohydrate and protein is the material basis of excessive recovery. Adequate sleep can effectively restore energy. More importantly, the synthesis and regeneration of most energy substances are basically carried out during sleep. Therefore, we must not underestimate the two important links of nutrition and sleep, or we will lose more than we gain.
In order to exercise the lateral muscles of the arm, it is mainly to exercise the long head of biceps brachii and the lateral head of triceps brachii. Here's how to practice these two parts:
First, triceps brachii (lateral head):
1. Stand with your arms bent and your elbows pressed down on your chest.
Key exercise parts: lateral head of triceps brachii;
Starting posture: stand in front of the arm strength training machine with your feet apart, and your body is in the shape of chest, abdomen and waist. Bend your arms and hold the handles at both ends of the resistance bar. The distance between your hands is less than the shoulder width. The elbow joint is close to the body side;
Action process: inhale, press the resistance bar hard on the forearm to straighten the arm, and pause for 2 ~ 3 seconds. Then exhale and slowly restore. Repeat the exercise.
Training points: pay attention to the stretching of the action, and the joints should be close to the side of the body to prevent overexertion or half pressure. Don't lean forward or backward.
2, supine back support
Key exercise parts: biceps brachii, pectoralis major, deltoid and teres major.
Starting posture: lie on your back, with your hands on the stool slightly higher behind you, your feet on the shorter stool, and the rest of your body suspended.
Action process: exhale, relax your shoulders, bend your elbows slowly, try to sink your body (especially your hips), pause for 2-3 seconds, then inhale and stretch your arms to support your recovery. Do it repeatedly.
Key points of training: when the arms are flexed and stretched, the middle speed is stable, the body should be straight, and the elbows should be clamped inward. Increasing the height of feet or carrying loads can improve the training difficulty and increase the load stimulation.
3, supine bend arm pull-ups.
Key exercise parts: pectoralis major, triceps brachii, serratus anterior and latissimus dorsi.
Starting posture: Lie on your back on the bench with your head exposed from the end of the bench, with your head at the end of the bench and your feet supported on the ground. Hold the center of the bar with both hands, and the distance between them is slightly narrower than the shoulder. Put the bell on the ground behind your head and make your lower back stand slightly.
Action process: Hold the bell with your arm slightly bent and pull the barbell up to.
Above the chest. Then, bend your arm down until the barbell is slightly off the ground behind your head (the barbell doesn't touch the ground). Pull it up again. Lift it up. Do it repeatedly.
Key points of training: You can use more weight to do bent arm pull-ups, which will be more effective for training than straight arm pull-ups.
4. Flexion and extension of prone arm
Key exercise site: lateral head of triceps brachii.
Starting posture: naturally stand at one end of the stool, bend the upper body forward until the back is parallel to the ground, support the left palm on the stool, hold the dumbbell in the right hand, and bend the elbow so that the right upper arm is close to the side and parallel to the back, and the forearm is drooping.
Action process: hold the bell, keep the upper arm close to the body, fix the elbow position, lift the bell until the arm is straight, and then slowly lower it to recover. Only the forearm moves up and down.
Key points of training: adopt the "isolated training principle", when holding the bell until the whole arm is straight, make the triceps brachii completely contract, keep still and meditate 1, 2, 3, and then put it down for reduction.
Second, biceps brachii (long head):
1, sitting posture, arms leaning back, hands holding back.
Key exercise parts: mainly bodybuilding biceps brachii long elbow flexor.
Starting posture: sit on a fixed stool, lean forward slightly, put your arms straight on the inclined plate, so that your armpits are stuck on the upper edge of the inclined plate, your fists are forward, and your hands hold dumbbells back shoulder width.
Action process: inhale, forcibly lift your arms around the elbow joint until the bell is close to the clavicle, pause for 2-3 seconds, then exhale, relax and restore your arms, and repeat the exercise.
Key points of training: keep the upper arm still when bending the arm, and slowly and fully extend the arm. Due to the limitation of the inclined plate, it is impossible to borrow the strength of other parts of the body when doing this action, so the training effect of biceps brachii is remarkable. But it is not suitable for beginners to do this action at first, and anyone who has reached the primary training level or has the primary training level can do this action.
2, standing dumbbell hammer bending
Key exercise parts: the main bodybuilding brachialis muscle and biceps brachii muscle group.
Starting posture: upright or sitting posture, arms straight and naturally drooping, dumbbell in hand, tiger mouth facing forward.
Action process: At the same time, both upper arms bend around the elbow with dumbbells, tighten the upper arm and forearm forcibly, pause for 2-3 seconds, then exhale, slowly put down the bell and return to the side, and repeat the exercise.
Key points of training: when holding the lever and swinging, the upper arms of the two arms are fixed, and the bell is held by the straight wrist, and the inertia force of the upper body swing is not allowed.
3. Sit down and bend over.
Key exercise parts: long head of biceps brachii;
Starting posture: Sit or stand on your stomach, with your upper body leaning forward slightly. Hang a dumbbell on the inside of one leg with one hand, bend your elbow naturally with the other hand, and put your palm or elbow on one thigh.
Action process: Hold the bell and slowly bend your elbow up to your chest. Don't move your upper arm, stick to the inner thigh.
Training points: when holding the bell, don't relax your back. When the bell bends to the chest, make the biceps brachii as tight as possible and keep still for 3 seconds. Then, put it down slowly. You can also do it standing.
Finally, I wish you success in your exercise! !