In the exercise of the novice period, as long as the exerciser gradually increases the weight in the exercise, he can get obvious exercise effect and gradually increase the muscles.
But in the middle stage, your training will gradually stagnate and your weight will increase, but the training effect will not be as good as before.
This kind of question shows that you have entered a training bottleneck. At this time, it can't be solved simply by increasing weight. We should change some things as much as possible and add some sports skills, so that the effect in sports will be more obvious.
Below, I'll give you five muscle building skills, which can help you build a strong body more efficiently.
First, increase your exercise frequency.
What does it mean to increase training frequency? That is, in your weekly exercise plan, try to increase the training parts as much as possible, such as your chest muscles. You should have practiced once a week. After adjustment, you should practice twice a week to increase your original muscle exercise frequency. This will stimulate your muscles more deeply.
Second, shorten your rest time between groups during exercise.
Many bodybuilders take a long break between groups during exercise, and some even take a break of 3-5 minutes after finishing a group. This kind of long rest will greatly affect your exercise effect, which is extremely unfavorable for muscle gain.
Therefore, if you want to get good results in muscle exercise, you can shorten the rest time between groups in fitness, try to control it within one minute, do the next group of exercises after exercise, and keep your muscles from being too relaxed at all times, so that the effect of muscle exercise is the best.
Third, regulate your own exercise movements.
Standardization of exercise movements is very important. Many bodybuilders did not learn correctly at the beginning, but imitated video exercises themselves, and the accuracy of many movements was not very good.
Therefore, when we enter the bottleneck period of exercise, we should constantly correct our exercise movements to reach the most standard, so that your exercise effect will not be affected.
Fourth, increase your exercise movements.
During the bottleneck period, we should appropriately increase the changes of our exercise movements, appropriately modify the movements in the fitness plan, and don't exercise with one movement for a long time. If you do this for a long time, your boredom with sports will increase and the exercise effect will not be very good.
Modifying your movements every once in a while will greatly improve the exercise effect.
Fifth, increase your training.
In order to effectively break through the bottleneck of muscle growth, it is necessary to increase the amount of training. When you maximize the amount of exercise, your muscles will be stimulated and destroyed to the greatest extent, so as to get effective regeneration and growth, and the effect of muscle growth will be better.
The improvement of training volume is not to let you imitate other people's heavy exercise methods at once, but to make a maximum breakthrough on your original basis, and then make a breakthrough every few weeks. This kind of exercise improvement can effectively ensure that you won't get hurt easily during exercise.