After each part of muscle training, there should be enough rest time and adequate nutrition. The rest time of each muscle is about 48 hours, and it is best to exercise every other day. You can practice muscles in many places every day, but you usually practice two or three places because you need to stimulate your muscles. In that case, normal people will have little strength after exercising for about 45 minutes. So you can practice muscles in about two places one day, and then practice muscles in other places the next day. \x0d\\x0d\ 14 secrets of increasing muscle mass: heavy weight, low frequency, multi-group number, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation between groups, multi-muscle training, eating protein after training, taking a rest for 48 hours, and taking a rest instead of a vacation. \ x0d \ \ x0d \ 1。 Heavy weight and low frequency: in bodybuilding theory, RM is used to indicate the maximum number of repetitions that a certain 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. \ x0d \ \ x0d \ 2。 Multi-group number: do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you 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, and the degree criteria are: acid, swelling, numbness, firmness, fullness and swelling, and the muscle shape is obviously thick. \ x0d \ \ x0d \ 3。 Long displacement: No matter rowing, bench pressing or bending, the dumbbell should be put as low as possible first, so that the muscles can be fully stretched, and then raised as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, it does not deny that half-time exercise plays a very important role. \ x0d \ \ x0d \ 4。 Slow speed: slowly lift, slowly put down, stimulate 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. \ x0d \ \ x0d \ 5。 High density: "density" refers to the rest time between the two groups, and the rest time below 1 minute 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. \ x0d \ \ x0d \ 6。 Consistency of thought and action: Muscle work is dominated by nerves, and concentration of attention 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. \ x0d \ \ x0d \ 7。 Peak contraction: 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. A good way is to count 1 ~ 6 when you feel the most tense muscles, and then put it down. \ x0d \ \ x0d \ 8。 Constant tension: keep the muscles in the whole group tense, don't let the muscles relax at the beginning or end of the action (don't be in a "locked" state), and always be completely exhausted. \ x0d \ \ x0d \ 9。 Relaxation between groups: Stretch and relax after each group action. 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. \ x0d \ \ x0d \ 10。 Exercise more large muscle groups: Exercising more large muscle groups 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. It is suggested to 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. \ x0d \ \ x0d \ 1 1。 Eat protein after training: In 30 ~ 90 minutes after training, the demand of protein reaches its peak, and the best effect is to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes. \ x0d \ \ x0d \ 12。 Rest for 48 hours: You need to rest for 48 ~ 72 hours after the second local muscle 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 the three most effective exercises, only do three groups, each group 20-25 times, all exhausted; The time interval between each group should be very short and should not exceed 1 minute. \ x0d \ \ x0d \ 13。 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. If the movement is deformed or not in place, the muscles to be trained will not be stressed or only partially, and the training effect is not great, or even deviation will occur. In fact, among all the laws, the correctness of action is always the first important. It is better to lift lighter weight with correct movements than to lift heavier weight with nonstandard movements. Don't compare with others, and don't worry about ridicule in the gym.