Heavy weight, low frequency, multiple groups, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation between groups, more muscle training, eating protein after training, resting for 48 hours, rather light than false.
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.
Correct practice:
Chest: a: (middle part of lateral abdomen, inferior sulcus, middle sulcus)
1. bench press (barbell wide grip, dumbbell)
2. Sleeping birds (dumbbells or tensioners)
3. Flexion and extension of arms (slightly wider grip)
4. Push-ups (slightly wider grip, feet and hands at the same height)
5. The heavy hammer tensioner clamps the chest
6. Sitting posture equipment chair clip chest
B: (middle groove, middle and lower part of outer stirrup wing, lower edge groove)
1. Flexion and extension of parallel bars (middle grip)
2. Sleeping birds (dumbbells or tensioners)
3. Recumbent push (medium grip)
4. Push-ups (middle grip, hands and feet at the same height)
C: (inferior sulcus, lower part of lateral abdomen)
1. Down-sloping bench press
2. Birds that lean downward
3. Push-ups (middle grip, the height of the hand is lower than the position of the foot)
4. Recumbent push (medium grip)
Back: A: Sit in front of your neck.
B: Pull down the back of your neck when you sit.
C: Dumbbell vertical stroke.
D: stand at attention, grab it and pull it up.
E: The front of the neck is wide and the pull-ups are upward.
F: Sitting posture, hand holding and horizontal pulling.
G: push-ups
H: pull hard
Shoulder: A: Push straight.
B: Sit behind your neck.
C: dumbbell front flat lift
D: dumbbell side lift
E: Ring the bell and shrug.
F: Dumbbells bend over birds.
Arm 2: a: barbell bending
B: Sitting posture, with arms leaning back and hands raised back.
C: standing dumbbell hammer lift
D: Sit on dumbbells and bend alternately.
E: Stand-up stretcher with one-arm back grip bending
F: Sit down and bend over.
Brachial 3: A: Standing posture, arms bent on chest, elbows pressed down.
B: supine back support
C: Sit on your back, bend your arms and pull up.
D: flexion and extension of the neck and back arm of one arm when sitting.
E: narrow grip and push
F: flexion and extension of prone arm
Leg: A: Squat behind your neck.
B: Recumbent load-bearing leg lifts
C: bend your legs
D: leg stretching
Einstein: Go through it.
F: Sit with your heels up.
note:
Bodybuilding is a kind of exercise which is mainly aerobic metabolism and supplemented by anaerobic metabolism. Practitioners are required to master the correct breathing methods during exercise, otherwise dizziness, nausea, premature fatigue and other phenomena will easily occur. Generally speaking, exhale when exerting strength and inhale when recovering.
Adequate rest: The so-called adequate rest is to give the muscles after exercise enough time to repair their muscle fibers. Generally, large muscle groups (such as chest, back and legs) should be exercised for the second time 48 hours after exercise.
; Small muscle groups (such as Brachial II, Brachial III and calf) should rest for more than 48 hours.
Reasonable diet: Equipment exercise increases muscle tolerance by repairing muscle fiber injury, so in order to give muscle fiber enough protein to repair after training, it is necessary to take enough protein (the average protein intake of athletes is 1.5 ~ 2.0g/kg body weight).
Do large muscle groups every time, every 1 or 2 days. Don't do it for too long, or it's useless to practice.
Nutrition should be supplemented after every training, especially in protein. If you feel uncomfortable after training (such as dehydration), you should drink some light salt water or glucose immediately.
Every time you train for more than half an hour, the most important thing is to work hard. Don't stop doing it just because you are tired.
The method has been said above, so do it.
If you want to gain muscle quickly, you can eat protein powder, not too cheap.
Generally speaking, you don't need to eat. Stick to it and it will work in a few months.
Don't think about growing a big muscle in a short time, it's unrealistic.
The most important thing is persistence. Finally, I wish you success in sports.
If there are any imperfections in the above, please pay attention to the official account of WeChat: Yixiu Life Reply 2 will answer you.