Bodybuilding muscle training methods

Many people think that they can grow muscles after bodybuilding training. In fact, you often cannot feel the muscles growing in your body at this time. Instead, you can feel the growth of muscles through recovery exercises after the exercise. Therefore, we must not ignore each rehabilitation exercise. This is very important for male friends to have a stronger body, otherwise it will be in vain.

1. Combination of static and dynamic methods

The method is to organically combine dynamic exercises with static exercises, first dynamic and then static. That is, first do dynamic exercises to the limit, and then fix the angle of the part that needs to be exercised and exert force for 6-8 seconds. You can practice 2-4 sets.

For example: for dynamic and static curls (to develop the biceps), first use 60-70% of the weight to do 6-8 times, then fix the elbow joint so that the angle between the upper arm and forearm is 90 degrees, hold for 6-8 seconds, and do 2-4 sets.

2. Restraint and concession

Use dynamic exercises (restrained contractions) to increase your strength. Repeat 5-6 times, and if you can't do it anymore, do 2-3 more concession exercises. This combination can stimulate the muscles more deeply.

3. Pre-exhaustion method

This is currently an effective method to increase muscle circumference. The practice is. If you want to develop that piece of fat, first choose to develop only this muscle local muscle training, do 6-10 times until fatigue, make it exhausted, then run to another machine within 3-5 seconds, do a main to develop this muscle comprehensive muscle group exercise, use 79% of the weight to the limit, so alternating training for about 4 groups, the muscles will feel great stimulation. According to research, this can effectively stimulate muscle growth and promote its development. Here are some examples.

The method of developing the pectoralis major muscle using the principle of first exhaustion;

The most effective local exercise for developing the pectoralis major is the supine fly, while the exercise for developing comprehensive muscle groups such as the pectoralis major is the wide-grip bench press. In addition to developing the pectoralis major, it can also develop the triceps, anterior deltoid and serratus anterior. If you combine supine flyes and bench presses for training, the effect will be better than just training them alone. The method is: the athlete first does supine fly exercises with a weight that he can only lift 6-10 times, until he can't get up, then runs to the bench press rack and does bench press with 60-70% of the weight prepared in advance, trying his best to lift as many times as possible, until he can't get up, which counts as one set. Do about 4 sets in total, and the total cumulative exercise volume is 8 sets, about 50 times.

And when you first start exercising, you don't need to pursue the amount of exercise. It's not that you can grow muscles by exercising a lot. Instead, you need to make a more reasonable fitness plan. At the beginning, try to gradually increase the difficulty. Only in this way can your muscles have a transition period and not be tense.