What are the scientific methods to reduce muscle?

Whether it is losing weight or exercising, we need to adopt the correct method in our daily life. Only by adopting the correct method can we achieve the desired results. So what are the scientific methods of reducing muscle? I think there must be many people who want to know the scientific methods of reducing muscle. Let us understand this issue here today, hoping to help everyone.

The 14 secrets to increasing muscle mass: heavy weights, low repetitions, multiple sets, long displacement, slow speed, high density, consistent thoughts and movements, peak contraction, continuous tension, relaxation between sets, training large muscle groups, eating protein after training, resting for 48 hours, and preferring lightness to falseness.

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.

4. Slow speed: Lift up slowly and then put down 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 two 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. Thought and action are consistent: The work of muscles is controlled by nerves. Concentrated 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 a major rule for making your muscles look very distinct. 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 muscles should be kept tense throughout the entire set. Do not let them relax (not in a "locked" state) at the beginning or end of the movement, and always reach complete exhaustion.

9. Relaxation between sets: 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. Train the large muscle groups more: Training the large muscle groups 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. Sadly, at least 90% of people do not pay enough attention to it and thus 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 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 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. Better to be light 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.

These thirteen aspects are the more common scientific methods of muscle loss. If you want to know more, you can read the article in detail, master these methods, and follow these methods to lose muscle correctly in your daily life. I believe that using these methods will definitely give you an unexpected fitness effect.