1. Exercise with free weights and compound movements.
In order to make yourself strong and stylish, your training plan should be made according to these movements: squat, bench press, hard pull, push, rowing, high flip, and other changes of these movements. These movements can maximize your muscles.
Free weight requires your body to keep balance, and the weight-bearing barbell will move accurately with your body's movement track. When you practice, because your body has to control the trajectory of the whole movement, all the parts you participate in practice have been exercised.
2. Learn the perfect technology
This is a sign that boys are different from men. Experienced experts always focus on training skills, while mediocre people always focus on improving their weight. The growth of strength can be said to be a technical activity.
By improving and practicing techniques, the nervous system will become more efficient. It will tell muscles how to work. In addition, improving technology can prevent injuries.
Use low frequency motion
In order to increase strength rapidly, the nervous system must be forced to produce the will to increase strength, and it is best to complete 1-5 actions. If there are more than five, your nervous system will start to pay attention to other fields.
Besides, athletes must avoid fatigue.
warm up
Yes, some macho men in the world will use barbell as their first set of movements, but you don't have to lift heavy weights in each group to increase strength. In order to exercise a strong and stylish body, you must understand the purpose of the warm-up group.
For example, the maximum weight of your bench press is 140kg. Most people may like to practice like this: 60kg× 10, 80kg× 10, 120kg×3, 140kg× 1, right?
No!
In this example, you did 24 warm-up exercises and weighed as much as 1900kg. If you warm up like this: 40kg× 10, 80kg×3, 100kg×2, 120kg× 1, 140kg× 1, it will be more beneficial to you.
You have done 17 completed exercises, but the weight is only 1 100kg. These proper warm-up exercises are enough to make your blood flow to specific areas. After you know this, it is equivalent to perfecting your skills.
5. gain weight every time you train.
If you don't try to gain weight every time you train, your body won't adapt.
This does not mean that each group should add a 20kg barbell after practice. In fact, a small increase in weight will translate into long-term progress. Ignoring training skills and blindly pursuing heavier weight will not be effective.
According to the main points described in this article, you should be able to gain some weight in each training. Develop a good habit of recording your own training, so that you can see at a glance whether you have made progress.
6. Train your weaknesses
For example, hard pull is your weakest item, and you can only take the first half of hard pull to train the locking part of your hard pull.
7. Limit your exercise options
More exercise does not mean better. There is a good saying: "Our goal is to ensure that the goal is still the goal." After we have established a solid foundation, we can bend our huge two heads and symmetrical chest muscles.
8. Train like a tough guy
We can improve our strength through intensive training.
Generally speaking, it is necessary to impress women who only train in aerobic areas by carrying sandbags, carrying goods like farmers, or turning tractor tires.
9. Diet
You won't see any strong man who doesn't pay attention to his diet. If you don't get stronger, then you need to eat more food to help you gain muscle.
what did you say ? /Excuse me? Still no meat? Eat more. Go on until you suffocate. Do you get the point?
10. Learn to use tonics
What you should consider is to increase overnutrition, such as multivitamins, fish oil and protein powder. Remember, nutrition is the key, and adequate nutrition will make you stronger and stronger.