How do bodybuilders build muscle?

Maybe everyone will be very envious of the muscles of bodybuilders when they see them on TV. Especially some male friends will feel that their body shape has become particularly bad when they see the muscles all over the body, and thus they also want to have such a very good body. However, a good body shape is not something you are born with. Even if you had a very good body shape before, you still need to maintain it, otherwise your body shape will probably become out of shape as you get older.

1. Keep it simple

For beginners, the science of training is simple, basic compound training, such as barbell bench press, barbell squat, barbell deadlift, etc. Although these simple movements are tedious, the effect is unquestionable.

2. Clear goals

It is best to list your training plan on large paper in large letters, and write the training goals in red pen in the most conspicuous place. The clearer it is, the better. When you feel bored with boring training and when you want to be lazy, those eye-catching words will deeply stimulate you and make you feel ashamed of your laziness.

3. Continuity and Gradualness

Continuity and gradualness are two important principles in developing a training plan. If you don't persist in training, your muscles will not receive continuous and regular stimulation, resulting in slow growth; if the training intensity is not increased, your muscles will not adapt to the stimulation given and their growth will also be slow. In addition to ensuring the continuity of training, an effective plan must also ensure that the intensity of training is increased gradually.

4. Frequency

Frequency refers to how many times a week you practice. The frequency setting depends on your ability to recover after training, which in turn depends on three factors: physical fitness, sleep quality and nutrition. Generally speaking, it is more appropriate for entry-level trainees who have jobs and families to do two cycles of weight training a week. For students, three cycles a week is also acceptable. The specific arrangement of each cycle depends on time and physical condition. It is best to train for two days in a cycle, one day for the upper body and one day for the legs.

V. Quantity

Quantity refers to the training volume, including the number of sets, the number of times in each set, and the length of rest time between sets. First of all, the number of sets is not fixed, but each movement must have a warm-up set. The functions of the warm-up group are: 1. Accelerate metabolism and enter the training state; 2. Fully activate the joints (joint products, joint information) and ligaments to avoid injuries. Secondly, the formal group should be 2 to 4 sets. Fewer sets help improve training efficiency. Each formal set should have 6 to 12 repetitions, and the warm-up set should have no less than 20 repetitions. Finally, each training session should not exceed 1 hour, because after 40 minutes of anaerobic training, some important endocrine hormones that affect training will be greatly reduced until they basically stop, resulting in muscle loss.

If we want to develop the muscles of a bodybuilder, then we should have a goal for our daily exercise. Only if we have a very clear goal can we find a way to achieve this goal. Otherwise, we may not be able to stick to daily exercise. We should also have a reasonable plan for the frequency of exercise.