How to build muscle

How to build muscle

I don't know how much you know about ways and methods of muscle training, especially some athletes. Muscles are our backup support and can help us achieve better results. Some gymnasts in particular need strong muscles as their support on the horizontal bar to complete a series of fancy movements. Let me popularize to you how to train muscles.

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 grow 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.

Everyone can exercise according to the muscle training methods introduced above, which can help us achieve a very good exercise effect in the shortest time. Everyone can try it. Aerobic exercise is a very good choice and can greatly improve our own immunity and resistance.

<<:  How to train your waistline?

>>:  How to train chest muscles?

Recommend

How many muscles are there in the human body

Muscle tissue is one of the most important tissue...

How to do vaginal tightening and anal lifting exercises

How to do the vaginal tightening and anal lifting...

How to exercise muscles throughout the body

Muscular beauty is popular nowadays. Many celebri...

What kind of exercise in the morning can help you lose weight quickly

Nowadays, most people have to work long hours and...

How to practice yoga at home

Working from nine to five is the working mode of ...

What are the benefits of roller skating?

Roller skating is very beneficial to physical hea...

What are the benefits of skipping rope for men?

Nowadays, many people are lazy and will find vari...

Ways to speed up your running

Some of you may exercise regularly or run regular...

Is fitness a fast way to lose weight?

There are many people who want to lose weight in ...

Should I train my abdominal muscles every day?

Many men spend a lot of time every day to exercis...

Can push-ups train your chest muscles?

Vest line, mermaid line and Sichuan character lin...

Can sit-ups reduce belly fat?

Sit-ups have always been a good form of exercise....

How to train upper limb explosive power?

I believe that many boys want to show their power...

Does exercise reduce sexual function?

As we all know, fitness exercises can strengthen ...