Muscle-building training plan, 7 secrets to muscle-building

Gaining muscle is what every fitness enthusiast loves. The muscle-gaining training plan should abide by the following three principles: first, scientific and reasonable training; second, sufficient sleep time; third, a reasonable diet and adequate nutrition. These must be done to better gain muscle, and at the same time, a training plan with peak contraction, heavy weights, low repetitions, and multiple sets should be achieved. Although this process is difficult, it can be done as long as the above principles and methods are mastered.

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 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. 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 your 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.

4.

Slow speed: Lift slowly and then lower slowly to stimulate the muscles more deeply. In particular, when lowering the dumbbells, you should control the speed and do concession exercises to fully stimulate the muscles. Many people ignore concession exercises, and consider lifting the dumbbells as completing the task, and then put them down quickly, wasting a great opportunity to increase muscle size.

5.

High-density: "Density" refers to the rest time between two sets. Resting for only 1 minute or less is called high-density. To increase muscle mass quickly, you need to rest less and stimulate the muscles frequently. “Multiple groups” are also based on “high density”. When exercising, you should focus on training as if you were fighting a battle and not think about anything else.

6.

Thought and action are in sync: The work of muscles is controlled by nerves, and focusing your attention can mobilize more muscle fibers to participate in the work. When practicing a certain movement, you should consciously align your mind and movement, that is, think about which muscles are working when you practice. For example: when doing standing curls, you should lower your head and look at your arms with your eyes to see your biceps slowly contracting.

7.

Peak Contraction: This is the main rule for developing very defined muscles. It requires that when a certain movement reaches the most tense position of muscle contraction, maintain this most tense state of contraction, do static exercises, and then slowly return to the starting position of the movement. My method is to count from 1 to 6 when the muscles feel the most tense, and then release them.

First of all, you must be prepared to endure hardships, and long-term exercise is the key!