Short sleeves changed from M to L! How to achieve perfect muscle gain from training

 How to achieve perfect muscle gain from training?

Nothing except fitness dry goods 

Whether it's a big guy like Johnson or a strong model star, you need enough muscles, which is also the standard to show the strength of fitness. Then muscle-building sounds like pure resistance training: the greater the resistance, the more muscles. . Simple, right?

Not really. By combining the correct movements, weights, number of sets, and repetitions—even intermittent groups—you can ensure that the training in the anti-group can give full play to the effect of muscle gain.

Next are the five most important training variables and exercises that can promote muscle gain.

By consolidating the foundation of the next training, you can ensure that your training is for the goal. Similarly, you can also adjust training according to personal circumstances, such as age, time, genes, weaknesses and injuries, and even personal experience.

It takes time to maximize muscle gain. Plan your training every time before going to the gym. Before starting training, remember that muscles cannot grow in a vacuum environment. It needs a certain dietary support, and certain supplements when necessary.

Variables related to increase

1. Practice around multi-joint movements, which can stimulate more muscles

Multi-joint actions involve multiple joints. The more joints involved in training, the more muscles will be stimulated. The bench press involves the shoulder and elbow joints. This means that the muscles attached to both joints will participate in training. The more muscles involved, the greater the weight.

Professional training should involve heavy, multi-joint movements, such as squats, deadlifts, bench presses, presses, and Olympic weightlifting. Of course, single-joint movements such as curls, straight arm presses, birds, leg curls, etc. can stimulate muscles that are not fully stimulated in multi-joint movements to improve your body.

2. Train at a fairly high intensity

You may practice as hard as you can, but this is not a way to define intensity. Intensity refers to a specific percentage based on your highest load (1RM) in a single action. In other words, suppose you use 185 pounds to bench press and your 1RM is 225 pounds. To get your strength index, divide 185 by 225. 82% is your 1RM.

Scientists have found that the muscle gain effect of exercises in the 70-85% range is the most obvious, which means that you need to rely on this weight to exercise 6-12 times. Beyond this range, for example, 15 times, the muscle-building effect will be weakened. So add a certain amount of weight to maintain the range of 6-12 reps.

The following training follows a principle:

In the beginning, the weight is relatively large, at that time your energy is still abundant, and then as the training progresses, reduce the weight. The initial range is 6, then it goes up to 8-10, and finally it is 12.

3. Increase the amount of exercise

You have determined the actions and loads. So now you need to decide how many sets to practice. You need to determine the number of sets and overall training volume.

Training volume is usually weight x number of sets x number of times. Larger exercise volume can bring more obvious muscle gain benefits. But everyone's recovery ability is different. The only way to confirm the ideal training is to practice and correct mistakes continuously.

People will increase the amount of training by increasing the number of groups, under the condition that the weight and the frequency remain relatively consistent. However, it is also a good way to train muscles in different ways.

For example, if you practice flat bench press and then use dumbbells to practice, then you practice from almost the same angle. However, if you practice incline up or down bench press, you will stimulate the muscles from a different angle, thereby increasing the amount of training.

Practicing multi-joint movements can not only bring a more balanced posture to avoid injury but also increase muscle circumference.

Finally, once you stimulate a certain part with more training volume, you need to change your training interval to achieve the effect of training.

4. Limit the group interval time to 60-90 seconds

The group interval time also affects muscle gain. However, a suitable group interval, about 60-90 seconds, can maximize muscle growth.

A short rest can increase metabolic stress and increase potential strength output. In order to achieve maximum strength output, you need to keep the group interval short enough to deal with metabolic stress, but long enough to help recovery.

5. Practice to exhaustion

Short-term muscle exhaustion means that when you reach a certain point, you can no longer complete any movement standard. It has been proven that training to muscle exhaustion can create more obvious stimulation. However, too frequent exhaustion is counterproductive. It will promote the secretion of decomposing hormones and weaken muscle anabolism.

Therefore, practice to exhaustion in the heaviest set of movements. Remember, frequent muscle exhaustion may cause premature fatigue and impair skeletal muscle growth.

chain reaction

The above variables and training are not independent. In fact, when they are used together, it can bring about a chain reaction.

To some extent, these different variables can be combined. The theory of increasing the weight to improve stimulation is proposed in conjunction with the circumference, because the greater the weight, the more muscles are stimulated.

In fact, this loading can emphasize muscle integrity, because intracellular anabolism triggers the switch. When you combine single-joint and multi-joint actions, you can see how you handle larger loads and stimulate more muscle fibers. Adjust your training volume and rest time, you are using some power multipliers.

Through more reps and multiplying groups to maintain power output, you can promote stronger anabolism.

More advice on gaining muscle

Find a partner to help you and help you complete a few extra moves. Otherwise, the intensity is too strong and you may not be able to complete the activities independently.

Keep track of your training. Observe your training carefully, by recording your movements, weights, number of sets and times. Over time, help you maximize your strength and girth gains.

Find an ideal training interval

The following training does not involve warm-up sets. Practice according to your needs, don't train to muscle exhaustion.

Choose a suitable weight after warming up. Following the pyramid rule, the weight will be heavier at first, but as the training progresses, the weight will be reduced.

If you have a partner, practice the forced reps several times in the final set of actions. If you don't have a partner, try to achieve muscle congestion as much as possible. Use decreasing groups in the last group of each action.

Day 1: Chest, triceps, abdominal muscles

4 sets of mid-grip barbell bench press, 6-8, 6-8, 10-12, 10-12

Incline dumbbell bench press 3 sets, 8-10, 8-10, 10-12

Decline bench press 3 sets, 8-10, 8-10, 10-12

3 groups of ascending birds, 10-12

8 sets of fixed instrument push chest

Narrow bench press 3 sets, 8, 8, 10

Seated three heads flexion and extension 3 sets, 8-10

Arm flexion and extension 8 groups

3 sets of hanging legs

Rope curling standing posture, 3 sets, 12-15 reps

3 sets of sitting and twisting waist, 45 seconds

Day 2: Back, biceps, calves

Bend over barbell rowing 4 sets, 6-8, 6-8, 10-12, 10-12

T-bar rowing 3 groups, 8-10

3 sets of wide grip and high pull-down, 10

3 sets of one-arm dumbbell rowing, 10-12

Straight arm press down 3 groups, 12

Barbell curls 3 groups, 6-8, 6-8, 10-12

Incline dumbbell curl (exchange hands) 3 sets, 10-12

Incline curl 8 sets (Tabata-style)

Standing heel raises 4 sets, 12, 12, 20, 20

Seated heel raises 3 sets, 15

Day 3: Shoulders, upper trapezius, abdomen

Seated barbell press 4 sets, 6-8, 6-8, 10-12, 10-12

3 sets of flat lifts after sitting and leaning over, 8-10

3 sets of side lifts, 8-10

3 sets of flat lifts before the barbell, 8-10

Standing rowing 8 sets

Dumbbell shrugs 4 sets, 8, 8, 12, 12

3 sets of hanging legs

3 groups of rope curls, 12-15

3 sets of sitting and twisting waist, 45 seconds

Day 4: Legs

Barbell squat 4 sets, 6-8, 6-8, 10-12, 10-12

3 sets of single-leg barbell squats, 8-10

4 sets of leg lifts, the position of the feet can be switched, 8-10, 8-10, 10-12, 10-12

8 sets of leg flexion and extension

Romanian deadlift 4 sets, 8, 8, 12, 12

3 sets of supine leg curls, 8-10

Standing heel raises 4 sets, 12, 12, 20, 20

Seated heel raises 3 sets, 15