Learn to practice again, so you can increase muscle with half the effort

1, weight and number of times

RM (Repetition Maximum Maximum number of repetitions) is a relatively common word in various fitness training programs, the number of different repetitions of RM is also a different choice of weight, the training effect is not the same.
1~5RM weight training can make muscle thickening, increase absolute strength and explosive power.
Weight training of 8 to 12RM also increases muscle circumference and strength (most people use this way). 15 to 20RM weight training, muscle fiber thickening is not obvious, strength, speed and endurance will be improved.
Less than 25RM weight training, the capillaries within the muscles increase, endurance improves significantly, but strength and speed improvement is not obvious. First find your own strength range and train mostly with weights of 8~12RM.

2、Long displacement

The longer the displacement of the muscle doing work, the deeper the stimulation of the muscle. So, whether it is rowing, bench pressing, pushing, curling, you should first put the dumbbell as low as possible, and then lift as high as possible. This article and the "continuous tension" sometimes contradict, the solution is to quickly through the "locked" state.

3, centrifugal force control

Training action is divided into centripetal process and centrifugal process, the whole process without the help of inertia slow speed, the muscle stimulation deeper. Especially in the centrifugal process, because the muscle centrifugal contraction can withstand greater weight, so strengthen the control is more conducive to muscle stimulation.


4, high density

The "density" refers to the rest time between the two groups, only rest within 1 minute is called high density. To make the muscle mass increase rapidly, we must briefly rest time between groups, and frequently stimulate the muscle.

5, peak contraction

This is a major rule to make the muscle line practice very obvious. It requires that when a certain action to do the most tense position of muscle contraction, maintain the most tense state of this contraction, do static exercises, and then slowly return to the beginning of the action position. When the action is done to the limit position, hold for 2 to 3 seconds, and then relax.

6、Continuous tension

Should maintain continuous muscle tension throughout the action, whether at the beginning or end of the action, do not rely on inertia when the force, relaxation to maintain control, each group to strive to train to exhaustion.