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, practice
A learner can only lift a heavy object five times in a row, so this heavy object is 5RM. Research shows that 1-5RM load training can make muscles
Thickening of meat, developing strength and speed; 6- 10RM load training can make muscles coarsen and strength speed increase, but endurance does not increase.
Obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. 30RM weight-bearing training
The number of capillaries in muscle increases, and the endurance is improved, but the strength and speed are not obviously improved. It can be seen that the load of 5- 10RM is heavy.
The amount is suitable for bodybuilding training to increase muscle mass.
2. Multi-group number: whenever you think of exercise, do 2 ~ 3 groups, which is actually a waste of time and simply impossible.
Grow muscles. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement.
Fully stimulate the muscles, and the longer the muscles need to recover. Until the muscles are saturated, "saturation" should be from
I feel that the appropriate criteria are: acid, swelling, numbness, tightness, fullness, swelling, and obviously rough muscle shape.
Strong and so on.
3. Long displacement: No matter rowing, bench pushing or bending, the dumbbell should be put as low as possible before it can be fully pulled.
Stretch your muscles and raise them as high as possible. This article and "continuous tension" sometimes contradict each other, and the solution is to quickly pass the "lock"
Set the status. 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 put down the dumbbell.
At the same time, we should control the speed and do concession exercises, which can fully stimulate the muscles. Many people ignore concession practice and pretend to be dumb.
Even if the bell is tied, the task is completed and it is quickly put down, wasting a good opportunity to gain muscle. Muscle net prompt: 1 action
It usually takes 1~2 seconds.
5. High density: "density" refers to the rest time between the two groups, and the rest time below 1 minute is called high density.
Degree. 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"
Degree ". When you exercise, you should concentrate on training like a war, and don't think about anything else.
6. Consistency of thoughts and actions: The work of muscles is dominated by nerves, and the concentration of attention can mobilize more muscle fibers.
Add a job. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what you are practicing.
Work. 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 is completed.
When the muscles are in the most tense position, keep the most tense state, do static exercises, and then slowly return.
Return to the start 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, whether the action starts or ends.
Let it relax (not in a "locked" state) and always reach complete exhaustion.
9. Relaxation between groups: After completing a group of movements, stretch and relax. This will increase the blood flow to the muscles and help to expel them.
In addition to the waste deposited in the muscle, it accelerates the recovery of the muscle and quickly supplements nutrition.
10. Exercise more large muscle groups: Exercising more large muscle groups of chest, back, waist, buttocks and legs can not only strengthen the body, but also promote health.
Muscle growth in other parts. Some people, in order to practice their arms roughly, only practice their arms without other parts, which will make them worse.
The growth of head muscles is very slow. I suggest you arrange some heavy compound exercises, such as squats.
Practice, they can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% of people do.
Insufficient attention, so that the expected effect can not be achieved. Therefore, more hard pulling, squatting and lying should be arranged in the training plan.
Push, push and pull-ups are five classic compound movements.
1 1. Eat protein after training: In 30 ~ 90 minutes after training, the demand of protein reaches its peak, so it needs to be replenished at this time.
Protein has the best effect. 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. such as
If high-intensity strength training is carried out, the interval between two trainings of local muscles is not enough, especially large muscles. no
Except for abdominal muscles, abdominal muscles are different from other muscle groups and must be stimulated frequently, at least 4 times a week, about every time.
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 interval between each group should be
Short, no more than 1 min.
13. Light is better than fake: this is a secret book that is not a secret book. Many beginners pay special attention to practicing weights and movements.
Do it several times more, and don't care too much about whether the action is deformed. The effect of bodybuilding training depends not only on the weight of load and the number of movements,
It also depends on whether the muscles are under direct pressure and stimulation. If the action is deformed or not in place, the muscles to be trained
No or only partial emphasis, the training effect is not great, and even there is deviation. In fact, in all laws, action
Correctness is always the first important thing. It is better to lift lighter weight with correct movements than with nonstandard movements.
Lift a heavier weight. Don't compare with others, because everyone is trained from the primary level, so don't say whether it will.
The old bird laughed at the worry in his heart. Because everyone can have their own muscles and the success rate of serious exercise.
Yes 100%.
I told you the basics, barbell bench press, squat hard pull. The specific weight and number of groups should be determined according to your own situation. After all, I don't know your current situation, and only you can practice according to the maximum load.