What should I pay attention to when training muscles?

Muscles are mostly found in men, while fewer women have them. These people are mainly athletic types. Women need a good body and be slim, while men need to be masculine and have more muscles. However, some men have no muscles and are thin. When patients want to build muscle, they can stay away from such a body. When exercising, they should proceed step by step and not be too anxious. They should pay attention to many aspects. So what should they pay attention to when building muscle?

1. Heavy weight, low reps

In bodybuilding theory, RM is used to represent the maximum number of repetitions that can be performed 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 confirmed that: 1-5RM load training can make muscles thicker, develop strength and speed; 6-10RM load training can make muscles thicker, improve strength and speed, but the increase in endurance is not obvious; 10-15RM load training does not obviously thicken muscle fibers, but strength, speed and endurance all improve; 30RM load training increases the number of capillaries in the muscles and improves endurance, but the improvement in strength and speed is not significant. From here we can see that a load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume.

2. Multiple groups

Whenever you remember to exercise, you do 2 to 3 sets. In fact, this is a waste of time and will not help you build muscle at all. Be sure to set aside 60 to 90 minutes to concentrate on exercising a certain part of the body, and do 8 to 10 sets of each movement to fully stimulate the muscles. At the same time, the muscles need longer to recover. Keep doing this until the muscles become saturated. The "saturation" is something you need to feel yourself. The appropriate standards are: soreness, swelling, numbness, firmness, fullness, expansion, and noticeable thickness of the muscles.

3. Long displacement

Whether it's rowing, bench press, push-ups, or curls, you must first lower the dumbbells as low as possible to allow your muscles to fully stretch, and then lift them as high as possible. This one is sometimes in conflict 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

Lifting up slowly and then lowering slowly will stimulate the muscles more deeply. In particular, when putting the dumbbells down, you should control the speed and perform concession exercises to fully stimulate the muscles. Most people ignore concession exercises, lifting the dumbbells and thinking they have completed the task, and put them down very quickly, thus wasting the great opportunity to increase muscle size.

5. High density

"Density" refers to the rest time between two sets. Only resting for 1 minute or less is called high density. If you want to increase muscle mass quickly, you should rest less and stimulate your muscles frequently. "Multiple groups" also refers to being based on "high density". When exercising, you should focus on the training as if you were fighting a battle and not think about anything else.

What should you pay attention to when training your muscles? When you plan to train your muscles, you should pay attention to the precautions analyzed in the article. These matters can help train your muscles. If the patient does not pay attention, accidents may occur, because it is easy to have strains, joint injuries, etc. during exercise. Safety is the most important part of physical exercise, followed by the choice of exercise method. The exercise methods performed will also be different depending on the part of the body that forms the muscles. Finally, patients should eat more nutritious food when exercising to facilitate the body's nutritional supplements.