How to train muscles scientifically?

We all know that if we want to train our muscles, we must choose the most scientific method to train ourselves. It doesn’t mean that any method can train muscles. If men want to train muscles, there are many places where they can train muscles. However, training muscles is a difficult thing, and it is not easy to do. We must persist. So how can we train muscles scientifically?

1. Heavy weight, low number of 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: 1-5RM load training can make muscles thicker and develop strength and speed; 6-10RM load training can make muscles thicker and improve strength and speed, but the increase in endurance is not obvious; 10-15RM load training does not significantly thicken muscle fibers, but strength, speed and endurance are improved; 30RM load training increases the number of capillaries in the muscles and improves endurance, but the improvement in strength and speed is not obvious. It can be seen that a load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume.

2. Multiple sets: Whenever you remember to exercise, you do 2-3 sets. This is actually a waste of time and will not help you build muscles. 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. Keep doing this until the muscles are saturated. The "saturation" is something you need to feel yourself. The appropriate standards are: soreness, swelling, numbness, firmness, fullness, expansion, and obvious thickness of the muscles.

3. Long displacement: Whether it is rowing, bench press, push-up, or curl, you must first put the dumbbells as low as possible to fully stretch the muscles, and then lift them as high as possible. This one sometimes conflicts with “continuous tension”. The solution is to quickly pass through the “locked” state. However, I do not deny the role of heavy weight half-range movements.

If you want to build better muscles, then persistence in exercise is one thing. At the same time, it is also important to pay attention to mastering the posture key points during the exercise. Because many times if the posture is wrong, you will not be able to exert the right amount of force when doing it, and this will not allow you to build better and more successful muscles. If you want to build good muscles, you should usually combine it with other exercises to complete it together.