Increase muscle mass-14 golden rule
1. Heavy weight, low frequency: the concept of RM is usually used to indicate the maximum number of times a load can be done continuously.
The research shows that 6- 10RM load training can thicken muscles and increase strength speed, but the endurance 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 6-8 groups for each movement to fully stimulate the muscles until the muscles are saturated.
3. Long displacement: Whether it is bench press or dumbbell bending, put the dumbbell as low as possible and lift it as high as possible to fully stretch the muscles. Quickly pass through the "locked" state and perform peak contraction near the "locked" state.
4. Slow: Fully stimulate muscles.
5. High density: the rest between two groups 1 min is called high density. Take less rest and often stimulate your muscles.
6. Unity of heart: subjectively make thoughts and actions consistent, and practice wherever you want. Concentration can make more muscle fibers participate in sports.
7. Peak contraction: When the muscles contract to the most tense position during the movement, keep this state for a few seconds, and then slowly return to the starting position of the movement.
8. Constant tension: Keep your muscles tense during exercise, and don't let them relax (avoid "locking" state) until you are exhausted.
9. Relaxation between groups: After a group of movements, stretching and relaxation should be carried out-it is beneficial to increase the blood flow of muscles, eliminate the waste deposited in muscles and accelerate the recovery of muscles.
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 so important that most people don't pay enough attention to it that the expected effect can't be achieved. Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups.
1 1. Supplement nutrition after training: The best effect is to supplement protein within 30 ~ 90 minutes after training.
12. Muscle recovery time: you need to rest for 48 ~ 72 hours after the second local muscle training.
13. Light is better than falsehood: the correctness of action is very important. If the movement is deformed or not in place, the muscles to be trained will not receive or only be partially stressed, and the training effect will not be achieved, even leading to muscle strain.
14. Persevere until success: A person can achieve his goal as long as he pursues persistently.
Increase muscle mass-14 golden rule 1. Heavy weight and few times: RM is usually used to indicate the maximum number of times a load can be completed continuously.
Count. Research shows that 6- 10RM load training can thicken muscles and increase strength speed, but not increase endurance.
Obvious; The muscle fibers of 10- 15RM are not obviously thickened, but their strength, speed and endurance are long.
Enter; 30RM load training increases the number of capillaries in muscles, improves endurance, but improves strength and speed.
Not obvious. 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 6 ~ 8 groups for each movement to fully stimulate the muscles until the muscles are saturated.
3. Long displacement: No matter bench press or dumbbell bending lift, put the dumbbell as low as possible and lift it as far as possible.
High volume, fully stretching muscles. Quickly pass through the "locked" state and approach the "locked" state bit.
Set the peak contraction.
4. Slow: Fully stimulate muscles.
5. High density: the rest between two groups 1 min is called high density. Take less rest and less frequency.
Stimulate muscles repeatedly.
6. Consistency of mind: subjectively make thoughts and actions consistent, where to practice and where to think, and concentrate.
Can let more muscle fibers participate in sports.
7. Peak contraction: When the muscles contract to the most tense position during the movement, keep this state for a few seconds.
Then slowly return to the starting position of the action.
8. Constant tension: Always keep your muscles tense during exercise, and don't let them relax (avoid
"locked" state), always exhausted.
9. Relaxation between groups: Stretching and relaxing after a group of movements is beneficial to increase muscle blood flow.
Measure and eliminate wastes deposited in muscles to accelerate muscle recovery.
10. Practice more large muscle groups: practice more large muscle groups of chest, back, waist, buttocks and legs, which can not only make the body strong,
It can also promote the growth of muscles in other parts. Some people only practice their arms, not their arms, in order to make them thicker.
Other parts, on the contrary, will make the growth of biceps very slow. I suggest you arrange some heavy ones.
Large-scale compound exercises, such as squats, can promote muscles in all other parts.
Grow up. This is so important that most people don't pay enough attention to it that the expected effect can't be achieved.
. Therefore, in the training plan, we should arrange five more: hard pull, squat, bench press, push-ups and pull-ups.
Classical compound action
1 1. Supplement nutrition after training: The best effect is to supplement protein within 30 ~ 90 minutes after training.
12. Muscle recovery time: you need to rest for 48 ~ 72 hours after the second local muscle training.
The second training.
13. Light is better than falsehood: the correctness of action is very important. If the movement is deformed or not in place, practice it.
Some muscles are not or only partially stressed, which can not achieve the training effect and even lead to muscle strain.
14. Persevere until success: As long as one pursues persistently, one can achieve it.
Purpose.