Seven methods to increase muscle mass: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent thoughts and actions, peak contraction, constant tension, relaxation between groups, multi-muscle training, eating protein after training, taking a rest for 48 hours, and taking care of yourself.
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.
2.
Multi-group number: whenever you think of exercise, do 2 ~ 3 groups. 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.
3.
Long displacement: whether rowing, bench pressing, pushing back or bending, we 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.
4.
Slow speed: slowly lift, and then slowly put down, 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 two groups, and only 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 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.
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.