Theoretically, we need to be exhausted, but it is difficult to really do it in general, so we can also achieve the effect of stimulating muscles by the following methods.

1, heavy, few times.

The component of exercise should be large, and the number of exercises can be less. This is because a large number of individual training can increase the number of capillaries in muscles and improve human endurance. Therefore, continuous training and reducing the number of exercises can help the human body gain muscle quickly and achieve the best effect of bodybuilding training.

2, the action should be in place

When doing exercise and fitness, the movements must be big. For example, when we are lifting dumbbells, rowing, pushing, etc. Try to lower your body so that your muscles can be fully stretched. Remember not to stop, because only when our muscles are fully exercised can we maximize muscle growth and achieve the effect of muscle gain.

3. Slow down.

If you want to gain muscle, you'd better slow down when exercising, which will stimulate the muscle more deeply. Especially when we put down the dumbbell, only by controlling the speed and fully exercising the muscles can we stimulate the muscles. If you accelerate your exercise just to complete the fitness task, you will waste a good opportunity to gain muscle.

Step 4 take a proper rest

The rest between each group of exercises is also important. If men are eager for success, they can't promote blood circulation of muscles without simple rest between exercises. In the long run, the renewal of muscle blood will slow down, and it is easy to accumulate old blood, which is not good for muscle growth. Therefore, proper rest is also the key to gain muscle.

In addition, I'll talk about a few muscle training skills that can help you improve your overall strength and make your muscles bigger!

Ps: Although the relationship between muscle strength and muscle volume is still unclear, what we know is that the greater your strength, the bigger your muscles will be.

1 Squat for muscle change

There have been various theories of squatting omnipotent on the Internet before. To tell the truth, squatting is not everything. Even if you don't practice squats, you can still make the upper and lower limb muscles grow sturdily. But it is undeniable that the squat behind the neck uses all the muscles of the whole body, and the upper and lower limbs are involved. Moreover, a study in Japan in 2006 confirmed the discovery that squatting stimulates the secretion of growth hormone (the amount of stimulation needs further study), and more growth hormone means more muscle growth.

Pull hard to gain strength.

Much like squat, hard pull also requires the participation of all muscles, but the difference between hard pull and squat is that the action itself is first up and then down, while squat is first down and then up.

The downward movement allows the body to store energy in muscle fibers like a spring, so that it can be more powerful when moving upward. Because the hard pull is first up and then down, there is no "bounce" process, so the hard pull can reveal the true face of your strength and really exercise your whole body strength.

Less 3 times, more weight.

How to increase strength by doing the same weight every day? The best way is to reduce the number of times in each group and increase the weight of the action. Many studies show that 2-6 times in each group has the most obvious increase in muscle strength, and this frequency range can also change muscle fibers and nervous system to the maximum extent. Just wait for the strength to go up!

When we choose to gain muscle, we not only need nutritional supplements. More attention should be paid to the standard of action, the choice of weight and the appropriate number of times.

In order to stimulate our muscle growth to the maximum extent, the best times should be controlled at 8- 12 times. Choosing this number of times can destroy our muscle fibers to the maximum extent and achieve the purpose of muscle destruction.

So the last few times of fatigue are necessary to fully stimulate our muscles.

In general, it is difficult for us to achieve 100% fatigue. This requires trainers, long-term nerve mobilization and weight control.

Come on, try to break through yourself.

Is it really exhausting to gain muscle? As far as muscle training is concerned, timely exhaustion training is necessary, but it is not necessary to be exhausted every time.

The premise of exhaustive training is to be familiar with the training action and ensure the standardization of the action, which is the premise of training effect and the guarantee of avoiding training injury; Primary trainers are not suitable for exhaustive training, first of all, they should be skilled in movements; Old people should be careful and exhausted when doing muscle group training.

It is necessary to train chest muscles by bench press and quadriceps femoris by squat, but this exhaustive training should be protected by someone. Pull-ups should minimize or avoid exhaustive training, which is easy to strain the shoulder and back; Abdominal muscles, biceps brachii and triceps brachii are suitable for more exhausting training.

Muscle-building training can't be exhausted every time. We should fully consider the endurance of the body and fully rest and adjust the training parts. In-depth, exhaustion is the icing on the cake of muscle training, and it should be carried out in a timely and appropriate manner while ensuring that the corresponding parts of the body are not damaged.