What are the muscle training methods?

As fitness becomes more popular in people's lives, people have also realized that fitness is of great help to people's physical health. Especially professional fitness personnel, their strong muscles make everyone very envious, so more and more people are participating in muscle training. There are many muscle training methods, but what kind of training is feasible and effective is a topic that many people are very concerned about. Let’s take a look at what muscle training methods are there?

1. Combination of static and dynamic methods

The method is to organically combine dynamic exercises with static exercises, first dynamic and then static. That is, first do dynamic exercises to the limit, and then fix the angle of the part that needs to be exercised and exert force for 6-8 seconds. You can practice 2-4 sets.

For example: for dynamic and static curls (to develop the biceps), first use 60-70% of the weight to do 6-8 times, then fix the elbow joint so that the angle between the upper arm and forearm is 90 degrees, hold for 6-8 seconds, and do 2-4 sets.

2. Restraint and concession

Use dynamic exercises (restrained contractions) to increase your strength. Repeat 5-6 times, and if you can't do it anymore, do 2-3 more concession exercises. This combination can stimulate the muscles more deeply.

3. Pre-exhaustion method

This is currently an effective method to increase muscle circumference. The practice is. If you want to develop that piece of fat, first choose to develop only this muscle local muscle training, do 6-10 times until fatigue, make it exhausted, then run to another machine within 3-5 seconds, do a main to develop this muscle comprehensive muscle group exercise, use 79% of the weight to the limit, so alternating training for about 4 groups, the muscles will feel great stimulation. According to research, this can effectively stimulate muscle growth and promote its development. Here are some examples.

4. Fatigue first, then repeat

Do comprehensive muscle group exercises first, followed by local muscle group exercises. For example, in the bench press, which involves at least four muscles, the main exercise part is the pectoralis major, and the triceps are not fully involved in the maximum force. According to the principle of fatigue first and then repetition, first practice the bench press (using the superset method), and then lie on the bench and hold dumbbells to do fly exercises.

5. Continuous Weight Loss Method

Start with a heavier weight and do it to the limit (8-10 times); then have your partner reduce the weight and do it to the limit again (4-6 times); then have your partner reduce the weight again, and repeat to the limit (about 4 times). Do this for about 3 sets in a row to make the muscles extremely tense and get the maximum stimulation.

For example: Bench press (80 kg + 70 kg + 60 kg) / (8 times + 4 times + 4 times) is a large set.

Another example: standing curl (35 kg + 30 kg + 25 kg) / (12 times + 6 times + 4 times) is a large set

6. Continuous weighting method

The method is to first use a light weight to do a certain movement, and after completing the exercise easily, then increase the weight to make the muscles feel it, and then increase the weight again until you can't move. This method of constantly increasing the intensity and deepening the stimulation improves the sharpness of the muscles.

7. Leverage force method (first real then virtual repeat method)

Once you are exhausted, you should do a few less-standard repetitions using the additional strength of other parts of your body.

For example: If you can't do upright curls, lean forward and then swing your body backward, using this swing to bend your elbows, and continue doing it 2-4 times.

For example: If you can't get up from the bench press, immediately do hip-thrust bench press, using the force of the hips to make up for the lack of strength in the arms and pectoralis major muscles. Keep doing this 2-4 times, and the stimulation to the pectoralis major, anterior deltoid, triceps and serratus anterior will be deepened.

What are the muscle training methods? After reading the introduction above, I believe everyone has a better understanding of how to effectively exercise their muscles. We all know that muscle training must find the one that suits us to achieve twice the result with half the effort. Therefore, when exercising, everyone should try to adapt themselves to the training method. We hope our introduction can help you.