How to exercise muscles scientifically

If you want to exercise your muscles scientifically, you need a set of formal methods and basic principles of exercise. In the process of muscle training, the number of words should not be too many. The number of sets can be appropriately increased each time. The density of exercise should be strengthened. It is not necessary to ensure too high a speed, but it is necessary to ensure continuous tension during the exercise. There can be an appropriate time interval between each set of exercise. After exercise, protein should be supplemented in time.

When exercising, emphasis is placed on heavy weights and low repetitions. In bodybuilding theory, RM is used to represent the maximum number of repetitions that can be done continuously with a certain load. For example, if an athlete can only lift a weight 5 times in a row, then that weight is his 5RM. Studies have shown that load training of 1 to 5RM can make muscles thicker and develop strength and speed. Load training of 6 to 10RM can make muscles thicker and increase strength and speed, but the increase in endurance is not obvious.

Load training of 10 to 15RM does not significantly increase the thickness of muscle fibers, but strength, speed and endurance are improved; load training of 30RM increases the number of capillaries in the muscles and improves endurance, but strength and speed do not increase significantly. It can be seen that a load weight of 5 to 10RM is suitable for bodybuilding training to increase muscle volume.

Multiple sets: Whenever you remember to exercise, you do 2 to 3 sets. This is actually a waste of time and will not help you build muscle. You must set aside 60 to 90 minutes to focus on training a certain part of your body, and do 8 to 10 sets of each movement to fully stimulate the muscles. At the same time, the muscles need a longer recovery time.

During the exercise process, each exercise should be done to make the muscles reach saturation. This saturation is actually a kind of personal feeling. When you experience muscle soreness, numbness, or feel that your muscles are firm and expanded during exercise, you can stop exercising and get proper physical rest.