14 tips for increasing muscle Blocks

Tips for increasing muscle blocks: large weight, low frequency, multi-group number, Long Displacement, slow speed, high density, consistent mindfulness, peak contraction, persistent tension, relaxation between groups, multi-body training, protein consumption after training, take a 48-hour break.

1. High weight and low frequency: Rm is used in bodybuilding theory to indicate the maximum number of repetitions that a certain load can be performed continuously. For example, if the practitioner can only raise a weight for five consecutive times, the weight is 5 RM. Studies show that: 1-5 RM load training can increase muscle size, develop strength and speed; 6-10rm load training can increase muscle size, strength speed, but endurance growth is not obvious; 10-15 RM load training muscle fiber thickening is not obvious, but the strength, speed, endurance are both growing; 30rm load training muscle capillary increased, endurance increased, but the strength, speed improved is not obvious. It can be seen that the load of 5-10rm is suitable for bodybuilding training to increase the muscle volume.

2. multi-group data: When do you want to exercise ~ In group 3, this is a waste of time and does not mean muscle growth. 60 ~ Exercise a certain part in 90 minutes, and each action is performed for 8 ~ In 10 groups, the muscles can be fully stimulated, and the recovery time required by the muscles is longer. Until the muscle is saturated, the "saturation" should be self-felt. The moderate standard is acid, expansion, numbness, solid, full, expansion, and obvious robustness of the muscle shape.

3. Long Displacement: whether it is rowing, lying, pushing, and bending, we must first put the dumbbell as low as possible to fully stretch the muscles, and then lift as high as possible. This is sometimes in conflict with "continuous tension". The solution is to quickly "Lock" the status. However, I do not deny the role of a heavy half-stroke.

4. Slow speed: slowly raise and put down, which leads to deeper muscle stimulation. In particular, when you put down the dumbbells, you must control the speed and perform concession exercises to fully stimulate your muscles. Many people ignore the concession exercise. Even if they have finished the task by lifting the dumbbell, they will soon put it down, wasting a good time to increase their muscles.

5. High Density: "density" refers to the rest time between the two groups. Only one minute or less of rest is called high density. To increase muscle blocks quickly, you need to take less rest and frequently stimulate the muscles. "Multi-group number" is also based on "high density. During exercise, you should concentrate on training like a war, instead of thinking about other things.

6. Mindfulness consistency: muscle work is dominated by nerves, and attention concentration can mobilize more muscle fibers to participate in work. When practicing an action, you should consciously make your mind consistent with the action, that is, to practice what you want to work with muscle. For example, to practice vertical bending, You have to bow your head and stare at your own arms with your eyes, watching the triceps gradually contract.

7. Peak contraction: this is a major rule that makes muscle lines very obvious. It requires that when a certain action is at the most intense position of muscle contraction, maintain the most intense state of contraction, do static exercises, and then slowly return to the start position of the action. My approach is to count from 1 ~ 6. Put it down.

8. persistent tension: Keep the muscles in the whole group. Do not relax (not in the "locked" status) at the beginning or end of the action ), it is always exhausted.

9. Group Relaxation: stretch and relax each time you finish a group of actions. This will increase muscle blood flow, help eliminate waste deposited in muscle, speed up muscle recovery, and quickly supplement nutrition.

10. Exercise more muscle groups: the big muscle groups of the chest, back, waist, buttocks, and legs can not only make the body strong, but also promote the growth of muscles in other parts. In order to make your arm rough, some people only practice your arm instead of other parts, but they will slow the growth of the triceps. It is recommended that you arrange some large-scale composite action exercises, such as heavy squat exercises, which can promote muscle growth in all other parts. This is extremely important. Sadly, at least 90% of people do not pay enough attention to it to achieve the expected results. Therefore, in the training program, five typical compound actions, hard pull, squat, push-down, and referral, should be arranged.

11. Protein consumption after training: 30-30 days after training ~ In 90 minutes, protein demand reached the peak, and protein supplementation was the best. But do not take at least 20 minutes to eat after training.

12. 48 hours of rest: after a local muscle training, you need to rest for 48 hours ~ 72 hours before the second training. If you perform high-intensity training, the interval between the two trainings of the local muscles is not 72 hours, especially the large muscle blocks. Except for abdominal muscles, unlike other groups, abdominal muscles must be frequently stimulated. exercise at least four times a week for about 15 minutes each time. Select three exercises that are most effective to you, only three groups are used, and each group has 20-25 times, all of which are exhausted. The interval between each group is short and cannot exceed 1 minute.

13. ignore or false: This is not the secret. Many new bodybuilders pay special attention to exercise weight and number of movements, and do not pay much attention to deformation of movements. The effect of bodybuilding training depends not only on the weight of the weight and the number of movements, but also on whether the muscles are directly affected and stimulated. If the movement is deformed or not in place, the muscles to be trained do not have or are only partially stressed, and the training effect is not very good, or even out of deviation. In fact, in all the rules, the correctness of the action is always the first important. We would rather use the correct action to raise the lighter weight than the nonstandard action to raise the heavier weight. Do not compare with others, or worry about the ridicule of the gym.