What are the precautions for muscle training?

Muscle building has become a very important activity in many people's lives. This is because muscle building has many benefits for human health. Having strong muscles will make people feel safe and attract the envious eyes of others. Therefore, many people are very positive about muscle building. Although muscle building has become a trend, some people around us easily make mistakes when exercising. So what are the precautions when exercising muscle?

1. Heavy weight, low number of times:

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 a practitioner can only lift a weight 5 times in a row, then that weight is 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, 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 groups:

Whenever you remember to exercise, you do 2 to 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's rowing, bench press, push-ups, or curls, you must first lower 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 up slowly and then lower it 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 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. Thoughts and actions are consistent:

The work of muscles is controlled by nerves. Concentrating 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 achieving 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.

8. Continuous tension:

The muscle should be kept under constant tension throughout the entire set, never letting it relax (not in a "locked out" position) either at the beginning or the end of the movement, always working to complete exhaustion.

9. Relaxation between groups:

Stretch and relax after each set of movements. This can increase blood flow to the muscles, help eliminate waste deposited in the muscles, speed up muscle recovery, and quickly replenish nutrients.

10. Practice more large muscle groups:

Training the large muscles of the chest, back, waist, hips, and legs more often can not only make the body strong, but also promote the growth of muscles in other parts of the body. Some people, in order to make their arms thicker, only train their arms without training other parts of the body, which will make the growth of their biceps very slow. It is recommended that you arrange some large-scale compound movements using heavy weights, such as heavy squats, which can promote the growth of muscles in all other parts of the body. This is extremely important, but sadly at least 90% of people do not pay enough attention to it and therefore fail to achieve the desired results. Therefore, the five classic compound movements of deadlift, squat, bench press, push-up and pull-up should be arranged more in the training plan.

11. Eat protein after training:

Protein demand reaches its peak in the 30 to 90 minutes after training, and protein supplementation is most effective at this time. But don't eat right after training, wait at least 20 minutes.

12. Rest for 48 hours:

After a local muscle training, you need to rest for 48 to 72 hours before you can do the second training. If you are doing high-intensity strength training, 72 hours between two local muscle training sessions is not enough, especially for large muscle masses. However, the abdominal muscles are an exception. Unlike other muscle groups, they must be stimulated frequently. They should be trained at least 4 times a week, each time for about 15 minutes. Choose three exercises that are most effective for you, do only 3 sets, 20-25 times in each set, and do them until exhaustion. The interval between each set should be short, no more than 1 minute.

13. It is better to be frivolous than to be fake.

This is a secret that is not a secret. Many people who are new to bodybuilding pay special attention to the weight of the exercises and the number of movements, and do not pay much attention to whether the movements are deformed. The effectiveness of bodybuilding training depends not only on the weight of the weight and the number of movements, but also on whether the muscles being trained are directly subjected to force and the degree of stimulation. If the movements are deformed or not in place, the muscles to be trained will not be stressed or will only be partially stressed, the training effect will be small or even deviate. In fact, among all the rules, the correctness of the action is always the most important. It is better to lift a lighter weight with correct form than to lift a heavier weight with incorrect form. Don't compare yourself to others, and don't take the ridicule at the gym to heart.

What are the precautions for muscle training? After reading the introduction above, I believe everyone has a good understanding of how to train muscles. In fact, muscle training is not a very difficult thing. As long as you stick to the 13 secrets, you can train beautiful muscles. Muscle training is important, but physical health is more important, so everyone must pay more attention when exercising.