There are still some things to pay attention to when warming up. This exercise is still relatively high intensity. There are many ways to arrange exercise time reasonably. If you know how to break through the obstacles of muscle growth and weight gain, then act quickly!

Fitness exercise method breaks through the obstacles of muscle growth and weight gain 1 the first 1 trick: weight gain 55-50.

Moving decomposition: use the maximum weight that can be done 8 times; Do 4 groups with this weight, 7 times in each group, and rest for 3 minutes between groups. This training course is held every five days. In the next two training classes, this movement is still done in four groups, but the weight used in each training class is increased by 5% and the number of times is reduced once. In the fourth training course, the number of times returned to 7, and the weight was the same as that used in the third training course. In this way, you will lift 5% more weight than the first training class.

Demonstration of moves: the first time: make 4 groups with 100 kg, 7 times in each group, and * * * counts as 2800 kg. Second time: use105kg to make 4 groups, each group has 6 times, and the weight is * * * 2520kg. Third time: use 1 10 kg to make 4 groups, 5 times in each group, * * * 2200 kg. Fourth time: use 105 kg to make 4 groups, 7 times in each group, and * * * is 2940 kg.

Essence of moves: We can see that the number of times and the total number of pounds in the first three times are decreasing, but the weight of each time is increasing, which is conducive to the development of absolute strength. This accumulation process is perfectly reflected in the last time, the total number of pounds increased by 140 pounds without feeling.

The second measure: intermittent decreasing type

Action decomposition: First calculate the rest time between groups with stopwatch, and then train with the same number of pounds, groups and times, except that the rest time between groups is reduced by 5 seconds, reaching 10 second. Do this every training session until you feel tired.

Essence of the move: This move is mainly to force muscles to recover quickly, thus stimulating muscle growth.

The third measure: forced increase in weight

Moving decomposition: use the maximum weight that can be done twice. A total of * * * do 6 groups, each group does 2 times, and the rest between groups is 2 minutes. In the next training, force yourself to do this weight four times in each group. At first, you may not be able to do it three times, let alone four times, so each group does it three times, ensuring that two movements are completed, and persevering, forcing yourself to practice like this until you can do six groups with this weight. 4 times in each group.

Essence of moves: Many people can't break the curse of muscle growth stagnation and weight gain, mainly using the same weight and times. This can force the body to break through its own obstacles.

Step 4: Continue to lose weight.

Action decomposition: complete 2-4 groups with the maximum weight that can be done 6 times. In the next 1 group exercise, reduce the weight as much as possible, increase the number of times, and complete the action at a faster speed.

Demonstration of moves: the first two groups used 100 Jin, 6 times in each group. The third group used 60 kg, and made it as many times as possible, and the same weight could increase the number of times.

Essence of action: The greater the weight used, the more excited the motor nerves that dominate the muscles will be. This excitement will continue in the next exercise, which can force the intensity of training to increase and stimulate muscle growth.

The fifth measure: partial amplitude type

Mobile decomposition: increase the weight of 10%-20% on the basis of the maximum weight of 6 times. The range of motion is 3/4 of the normal range, that is, it stops when it drops from the lowest point to 1/4, and then immediately returns to the starting position. Do 3 groups, 4-6 times in each group, and rest for 3 minutes between groups. Next, do 1-2 exercises with this deviation, 4-6 times in each group. At this time, you can choose a slightly heavier weight than usual.

The essence of the move: the deviation method enables you to avoid the position with the weakest physical strength and push more weight with superior strength.

Step 6: Increment Weight Type

Action decomposition: based on the maximum weight that can be done five times, it is carried out in the following cycle: the first group does it four times; Rest for 3 minutes; The second group gained 5% weight for 3 consecutive times; Rest for 3 minutes; The third group gained another 5% weight and did it twice; Rest for 3 minutes; By circulating the above process, the weight of the first group increased by 5% compared with the first cycle.

Essence of action: The load of the first group can stimulate the muscle fibers to enter the excited state, so in the second group, more muscle fibers can be used to participate in the force and exert greater potential.

The seventh measure: take a short break many times.

Moving decomposition: select the maximum weight that can be done 2-3 times. Use this weight to do 10 groups, each group 1 practice, and rest for 30 seconds between groups.

Essence of the move: This method enables you to complete 10 times, and you can only do the weight twice in a row. Therefore, this method can stimulate more muscle fibers than the commonly used methods. If combined with the method of reducing rest time between groups, good results can be achieved.

The eighth measure: 1 6 in the formula

Moving decomposition: choose the maximum weight that can be done 7 times and do it 6 times. Then rest for 3-5 minutes. Then increase the weight to 90% of your maximum unit weight, do 1 time, and then rest for 3-5 minutes. Repeat the above procedure, but in the second repetition, the weight used for doing 6 times is 2%-3% more than the maximum weight of 6 times, and the weight used for doing 1 time is 2%-3% more than the maximum weight of a single time.

The essence of action: in a single training group, your muscles are ready to do six actions, so your muscles are not exerting their maximum strength. In the training group of 6 times, your muscles are ready to lift heavy objects, so the weight is invisibly lighter. This training method can effectively break through the training platform period.

The ninth trick: group exchange

Action subdivision: If you have been doing 3 groups, each group 10 times or similar training arrangements, then you can try to change the number and number of groups to get a new combination. That is, change the original number of groups into the number of new plans, and change the original number into the number of new plans. The new scheme is changed from "3 groups, each group 10 times" to "10 groups, each group has 3 times". The rest between groups can also be adjusted appropriately, depending on the feeling that you have just recovered your physical strength.

Essence of moves: After arranging the number and times of changing groups, the total number of training has not changed, but the average value of strength used in training has changed.

10 tip: semi-exercise

Decomposition action: reduce your usual exercise by half.

Essence of moves: If other methods have no effect on you, then you are probably overtrained. It can reduce the rigid requirements for muscles and make muscles fully recover. Or just give Muscle a week off.

Through the above 10 training method, I believe you can definitely break through yourself and rebuild your fitness confidence. Some of these methods make you extremely painful during exercise, and some even hurt your muscles, but in any case, as long as you want to succeed, you must pay the price. When the eyes of constant appreciation and honor come at you, you will definitely forget the pain of exercising at the beginning, let yourself stand at a new starting point and set sail again, climb the peak of your bodybuilding career and never give up!

Fitness exercise method to break through the obstacles of muscle growth and weight gain 2 If you want to gain 30 kg of muscle and plan to achieve it within three years, most people who want to gain more than 12 kg of muscle within one year will end in failure. The reason is either disproportionate exercise or excessive body fat. The realistic goal is to gain muscle 1 kg every month.

Make a plan and follow it.

If you are a beginner, the initial training should be 2-3 times of moderate weight per week, plus 1-2 times of aerobic training. This introductory project helps to strengthen the joints, ligaments, muscles and cardiovascular system, and lays a good foundation for entering heavy load training in the future.

Load is the driving force of muscle growth. Gradually increase the load on your muscles and make them grow, and your body will get bigger and bigger.

Reasonable diet

The common mistake that bodybuilders make is that there seems to be no tomorrow in training, and improper diet is also an important factor that destroys the training effect.

The basic knowledge of nutrition is that protein is the raw material of muscle fiber, and carbohydrate and fat are the energy sources of training. To ensure complete recovery and muscle growth, it is necessary to ensure daily intake of 1g protein per pound of body weight. Because each meal can only absorb 25-30g of protein, it is best to eat it every 2-3 hours. In addition, make sure to eat enough carbohydrates and fat, otherwise you won't have strength training.

insist on

It takes a long time to increase muscle mass. After three days of fishing and two days of drying the net, the muscles can't get the stimulation they deserve. If you often forget to train and eat, I suggest you hang a warning sign in a conspicuous place to remind you at any time.

Enhance the cardiovascular system

It is important to develop muscles, but aerobic training can't be ignored. Regular aerobic training can improve the efficiency of blood transport nutrients, and also improve your endurance and your body's ability to burn fat, thus ensuring that you get muscle instead of fat.

Arrange aerobic metabolism training plan, preferably 3-4 times a week.

Maintain correct technical movements.

It is very important for long muscles to keep correct technical movements in heavy weight training. The correct technical action means that all the energy is concentrated on the training site, and the action is complete. Don't push and pull, and don't rely on the rebound or inertia of the action. You should also use each group's fully controllable weight to consciously press the muscles at the apex of muscle contraction, and the control will decrease slowly when descending.

Gradually increase the load

The basic principle of weight-bearing training is gradual loading. The load is determined by weight, strength, speed, difficulty and other factors. If the load is not continuously increased, the muscles will get used to the original load level and stop growing.

Pay attention to your body reaction.

One day, if your body tells you that you can practice more groups, do more movements or use more weight, then do it. If your body sends a signal, you should not train today, or you will get hurt, so you should do it accordingly. If you often feel muscle pain or listlessness during training, it is your body telling you to rest for a period of time, a day or a few days.

Adjust your diet.

If you train hard but don't gain muscle, it's your body telling you that you're not getting enough protein or calories. Pay close attention to the signals from your body, and you will become more professional.

Use supplementary nutrition

Supplementing nutrients, especially high-protein nutritional supplements, is priceless (especially important for people who work full-time at school or are busy living to meet daily nutritional quotas). Another advantage of using nutritional supplements is that it is convenient to count the amount of various nutrients, so that you can always keep in mind and ensure that you provide adequate nutrition to your body without overeating. This is more important than any factor.