1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest 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.
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 muscle is saturated, "saturation" should be felt by itself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance.
3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, 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.
4. Slow speed: slowly lifting and then slowly lowering 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.
5. 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.
6. Consistency of ideas and actions: The work of muscles is dominated by nerves, which can mobilize more muscle fibers to participate in the work of concentration. 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.
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. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down.
8. Constant tension: Keep the muscles of 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.
9. Relaxation between groups: After completing a group of movements, stretch and relax. 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.
10. Exercise more large muscle groups: Exercising more large muscle groups in the 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.
1 1. Eat protein after training: In 30 ~ 90 minutes after training, the demand of protein reaches its peak, and it is best to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes.
12. Rest for 48 hours: 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 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.
13. 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. 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 take the ridicule of the gym to heart.
Why can't I be strong? I've been eating and practicing hard all day, but I just haven't made any progress. What do I need to eat and what medicine do I need to take? I've heard this reason countless times-mostly because these people don't want to make the necessary efforts; They just want to find a simple and magical way to become strong. However, if you are one of the few people who really want to be strong, please read on. First of all: buy some recent fitness magazines and tear out all the photos in them. Make these photos your goal and then throw away the rest of the magazines. They will only confuse you. Never mind the information written in those magazines, such as "daily training plan" and "nutritional supplement this month", because-those things are useless to you. -How do fat people become strong? How can a strong person become stronger? There is only one answer, and that is to eat! "But I eat a lot, but I can't grow meat. I think my metabolism is faster. Be serious-everyone uses this excuse. This is complete nonsense. Do you want to be strong? Or just complain that you can't grow meat? If you want to be strong, just do as I say. Count calories. If you don't count calories, you will never achieve your goal. In the end, you will only waste everyone's time and your life to ask, "how can I become strong?" "The only way to gain weight is to eat the right amount of food (calories). If you don't do this, any effort you make will not help you, no matter how much training you do or what special drugs you use, it will not help you. This is how the body works. Suppose it needs x calories to grow. If it gets it, it will grow-what grows is either fat or muscle. If you can't get it, the muscle will either keep its original size or shrink. How many calories? (Note: The following things may only be available in America) First, buy a calorie calculator and some measuring cups. It's also a good idea to buy some cheap weight loss watches. Finally, take a notebook with you. Next, calculate the calories of everything you eat on weekdays and add them up. Starting from tomorrow, eat 500 calories more than usual and try to spread it throughout the day. Go on this diet for a week. Then get up every morning (before eating) and weigh yourself. Have you gained weight? No? Then from next week, add another 500 calories a day. If you still don't gain meat next week, add more. If you can't eat more, try something with a higher calorie content, such as fat. If you gain weight, keep this diet; Until you stop gaining weight and add 250-500 calories. Policy: If you gain more than 1-2 kg a week, you should reduce 250 calories at this time until you get used to it. If you exceed this amount every week, you may gain most of the fat. If you can gain a pound a week, that's a lot. Do the math. If you continue to gain weight like this, you will gain 52 pounds a year and you will soon become very strong. If you are a thin person, maybe you need to add a lot of fat to your diet. Because fat is the food with the highest calorie, the calorie of fat is more than twice that of protein and sugar. So you can cram more calories into your stomach. Of course, you also need a lot of protein and vegetables. If you are really thin and weak, eating more fat has no effect on your health. -You have to train. Training can convert heat into muscle instead of fat. Don't eat = not long, eat+not practice = gain weight! There are some simple principles to follow in training muscle building: 1. Unless you want to take part in a regional bodybuilding competition, the position of your hand or other small things are not important. Changing the position of your hand by an inch or two won't make you stronger. 2. Don't do aerobic exercise-try to rest when you don't do training. What you should do is-train hard-without long time, variety, complexity and perfunctory-your training will be tense. After leg exercises, you should have difficulty even walking. After half an hour of hand training, even if I pick up a glass of milk, my hands will tremble. High intensity training is the key to gaining weight. 4. Keep your training below 1 hour. Never train the same muscle for two consecutive days. It is best to train once every three or four days. When you exercise your muscles, they won't grow. They grow up after training, provided that you give them time to rest after training. Spread out training, don't practice all parts at once. There is a simple reason. If you do high-intensity training, you will run out of energy after two or three parts, and the rest of the training is just a waste of time-and it will also delay muscle growth. Today is hands and shoulders, tomorrow is legs, and the day after tomorrow is chest and back. Chest and back training should not be arranged the day before and the day after hand training. Because you have to exercise your chest and back with your hands. Number and times of groups. Remember, our goal is to increase muscle. Do three groups of movements in each training (warm behind), each group is 8- 12 times, each group must do it once, and can't lift again; Once a month, you need to train with more weight, so heavy that you can only lift it six times. Beginners should adjust the weight you lift to reduce your fatigue to 8- 12 times. Never stop just because you can only do 12. If you can do 15 and 18, please keep doing it until you can't do it anymore. In this case, your next group should add more weight. Pause: After a certain stage, all the weight you gain is fat. Watch your waistline. If you really want to be strong, you will definitely accumulate some fat-first increase your muscles, and then try to get rid of them slowly. If you gain too much weight, look back for a while. When this happens, you can try the following methods: first, keep high calories, but try to reduce the fat in your diet. Do some aerobic exercise or walk during training. If this still doesn't work, cut down a little calories and let your muscles grow at the same speed. At this time, maybe you should stop gaining weight and start training to increase muscle strength, maybe for 3 months; During this time, turn your excess fat into muscle. Then switch back to the original muscle-building exercise mode, and your muscles will grow rapidly at this time. Suppose you are seventeen years old, with a height of 180 and a weight of 72 to 76 kilograms. You have been practicing hard for a year, and your body lines are good, but you don't look strong. Exercise correctly according to this plan, and your muscles will explode-within three months, you will hear someone ask you, how can I grow strong?