In the process of muscle gain, we can use some anaerobic exercises to help the muscle gain effect, but some people blindly do more aerobic exercises, which can help the muscle gain and achieve better results. In fact, this idea is wrong.
Because there is no benefit from non-stop aerobic exercise, muscle growth needs a certain rest. Insisting on aerobic exercise will consume the muscle content in the human body, so the effect of muscle gain will be worse. So no matter what you do, you should control the amount and degree of aerobic exercise.
It is often said that low frequency will stimulate fast muscle fibers, and high frequency will stimulate slow muscle fibers. This is another false fact about the time range. The truth is. Low frequency will stimulate all muscle fibers, from slow to medium to fast, and any speed in between.
According to the basic principle of need, the body calls muscle fibers in order from slow to medium to fast. When the muscles are under load, the slow muscle fibers will be mobilized first. If the slow muscle fiber can't generate enough force to lift the weight, then the body will call the intermediate muscle fiber to start action.
I always hear others advocate this fitness method of "less weight and more times" for training, because these people think that a small amount of repeated exercise can make muscles congested, so the effect of exercise will be more obvious, but in fact muscle congestion is good for exercise.
If the slow and middle muscle fibers can't bear the weight or fatigue, they will eventually mobilize the fast muscle fibers. When fibers are mobilized, they will never be mobilized in half or in part. ? When the fiber contracts, it will contract to the maximum extent (Saladin, 2007), so this means that when you lift the load, you will fully stimulate the slow and middle muscle fibers.
This means that it can not only provide the benefits of low-frequency training, but also combine the benefits of high-frequency training, allowing the use of relatively heavy loads and increasing the stretching time. Heavy load allows myofibrillar protein synthesis, which will increase the size of contractile protein we discussed. The increase of stress time will stimulate sarcoplasmic hypertrophy.
Centripetal contraction refers to the shortening of muscle length, thus generating strength. For example, when doing dumbbell bending, you can use the contraction of biceps to generate strength to lift dumbbells upward. Centrifugal contraction refers to the stretching of muscles to counter another more powerful force. For example, when doing dumbbell bending, slowly put down the dumbbell through centrifugal contraction, and don't touch the floor.
Isometric contraction refers to the way to generate strength without changing the muscle length, such as using a weight that you may not be able to bear, so that you can only stay still and cannot lift it. At this time, the isometric contraction of muscles is at work. In order to train the most muscles and make every effort worthwhile, we can optimize muscle training methods in strength training.