First of all, people who do push-ups and pull-ups at home will definitely not have a particularly large muscle circumference. Of course, this matter varies from person to person, and everyone has their own standards. If you think the muscles from self-esteem exercise are big, they are big, but if you compare them with muscular men in magazines or movies, the muscles from self-esteem exercise are small.

The biggest disadvantage of self-respect fitness is the limitation of training load. The training load is too small, which will definitely not let you get a very satisfactory dimension. Let me tell you why. Let's start with muscle structure analysis. If you have a little knowledge of anatomy, you will find that almost every big muscle will grow a small muscle with similar functions, such as a teres major with similar functions at the upper end of latissimus dorsi. So teres major also has a nickname "latissimus dorsi", and there is a brachialis muscle in the deep layer of biceps brachii. Its function is similar to that of biceps brachii, and it can also help us do elbow flexion. Among the three muscles of triceps brachii, the long head is the largest muscle, and the lateral head and the medial head are not big, but they all have the same elbow extension function as the long head.

There is a reason why muscles grow like this. Our bodies control energy consumption very strictly. It can consume less energy to help us complete the task, and it will never consume more energy. Then in training, if the body mobilizes large muscle groups, it will consume more energy. If it mobilizes small muscles, it consumes less energy, and the type of muscles recruited by the body depends on the training load. The body follows the principle of recruiting small muscle groups first, then recruiting large muscle groups, that is to say, if the weight you use for training is too small, the large muscle groups will not exert their strength. After all, how can you kill a chicken with a knife? Without exercise, large muscle groups will naturally not grow. Although the small muscle group has been exercised, how big can it grow? So I said that the training load of self-respect is too small, and there is no need for the body to mobilize large muscle groups. Of course, the dimension is very small.

On the other hand. Different training time has different effects on the body. The training times here refers to the maximum number of times that can be completed by using a certain weight training-also called RM. If you can only complete 1 to 5 training sessions with this weight, your muscle strength will be improved; If you can complete 8 to 12 times of training, your muscle circumference will be obviously improved; If you can complete more than 20 trainings, your muscle endurance will be improved. Generally speaking, a large weight can collect more fast muscle fibers, while a small weight can move more slowly.

I don't believe you can only do push-ups 10 or 20 times if you train by self-weight. With the improvement of your training ability, you will gradually increase the number of trainings. In fact, for a healthy adult, the training times of a single push-up group can reach at least 50 times, and 50 times have reached the interval of muscle endurance training. So you do push-ups at home and practice muscle endurance, not muscle dimension.