In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM.

The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth 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

Number of groups:

Whenever I think about exercise, I do 2 ~ 3 groups. In fact, it is a waste of time and I can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement, so as to fully stimulate the muscles, and the longer the muscles need to recover.

Until the muscles are saturated, "saturation" should be felt by yourself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance.

three

Long displacement:

No matter rowing, bench pressing or bending, you should first put the dumbbell as low as possible, so that the muscles can be fully stretched, and then raise it as high as possible.

This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.

Slow:

Lift up slowly and put it down slowly, which will stimulate the muscles deeper. Especially when putting down the dumbbell, we should control the speed and do concession exercises, which can fully stimulate the muscles.

Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles.

High density:

"Density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To increase muscle mass rapidly, it is necessary to take less rest and stimulate muscles more.

"Multi-group number" is also based on "high density". When you exercise, you should concentrate on training like a war, and don't think about anything else.

Consistency of thought and action:

Muscle work is dominated by nerves, and concentration can mobilize more muscle fibers to participate in the work. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing.

For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting.

Peak shrinkage:

This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action.

My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down.

Persistent tension:

The whole group of muscles should be kept tense. No matter whether the exercise starts or ends, don't let it relax (don't be in a "locked" state) and always reach complete exhaustion.

Relaxation among groups:

Stretch and relax after each group of actions. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition.

Practice more big muscle groups:

Exercising large muscles of 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 extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results. Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups.

Eat protein after training:

In 30 ~ 90 minutes after the training, the demand of protein reached its peak, and the effect of supplementing protein was the best. But don't eat immediately after training, at least once every 20 minutes.

Rest for 48 hours:

After a local muscle training, you need to rest for 48 ~ 72 hours before you can carry out the second training. If high-intensity strength training is carried out, the interval between two trainings of local muscles is not enough, especially large muscles.

But the abdominal muscle is an exception, which is different from other muscle groups and must be stimulated frequently, at least four times a week, each time about 15 minutes; Choose three exercises that are most effective for you, and do only three groups, 20-25 times in each group, all exhausted; The time interval between each group should be very short and should not exceed 1 minute.

Light is better than falsehood;

This is a secret that is not a secret. Many beginners pay special attention to the weight and the number of movements, and seldom pay attention to whether the movements are deformed. The effect of bodybuilding training depends not only on the weight of the load and the number of movements, but also on whether the muscles are directly pressured and stimulated.