14 ways to help you build perfect muscles

Muscle men need to exercise their muscles. The 14 secrets to enlarge muscle mass: large weight, low frequency, multiple sets, long displacement, slow speed, high density, consistent psychic movements, peak contraction, continuous tension, relaxation between groups, practice more large muscle groups, eat protein after training, rest for 48 hours, and exercise muscles lightly rather than fake.

　　1. Muscle men should pay attention to large weight and low number of times when exercising muscles: RM is used in bodybuilding theory to represent the highest number of repetitions that a certain load can be made continuously. For example, if a practitioner can only lift a weight 5 times in a row, the weight is 5RM. Research shows that: 1-5RM load training can thicken the muscles and develop strength and speed; 6-10RM load training can make the muscles thicker and increase strength and speed, but the endurance is not significantly increased; 10-15RM load training muscle fibers are not significantly thicker, but strength, speed and endurance have improved; 30RM load training has more capillaries in the muscles, and the durability is improved, but the strength and speed are not significantly improved. It can be seen that the load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume.

　　2. Muscle men need to train muscles: when you think about it, do 2 to 3 groups. This is actually a waste of time and cannot grow muscles at all. You must take 60 to 90 minutes to concentrate on exercising a certain part, and do 8 to 10 groups of each movement to fully stimulate the muscles. At the same time, the longer the muscles need to recover. Until the muscles are saturated, the "saturation" must be felt by yourself. The moderate standards are: sour, swelling, numbness, solidity, fullness, expansion, and obvious sturdyness in the appearance of the muscles.

　　3. Muscle men should move long muscles when exercising: whether it is rowing, bench press, press, 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 article is sometimes contradictory to "continuous tension". The solution is to quickly pass the "lock" state. However, I do not deny the role of high-weight half-time movement.

　　4. Muscle men exercise muscles slowly: Lift up slowly, slowly lower it, and stimulate the muscles more deeply. In particular, when putting down dumbbells, you must control your speed and do concessional exercises to fully stimulate the muscles. Many people ignore concessional exercises. Holding the dumbbells up is considered completing the task, and putting them down quickly, wasting a great opportunity to increase muscles.

5. When muscle men exercise muscles, pay attention to high density: "Density" refers to the rest time between two groups. Rest only for 1 minute or less is called high density. To make the muscle mass grow rapidly, you must rest less and stimulate the muscles frequently. "Multiple sets" are also based on "high density". When exercising, you should concentrate on training like a war and not think about anything else.

　6. Muscle men exercise muscles and mind movements consistently: The work of muscles is controlled by nerves, and concentration of attention can mobilize more muscle fibers to participate in work. When practicing a certain movement, you should consciously make your mind and movements consistent, that is, you should think about muscle work whatever you practice. For example: when practicing a vertical curl, you should lower your head and look at your arms with your eyes to watch your biceps slowly contract.

　7. Muscle men exercise muscle peak contraction: This is a main rule to make muscle lines very obvious. It requires that when a certain movement reaches the most tense position of muscle contraction, maintain the most tense state of contraction, do static exercises, and then slowly return to the starting position of the movement. My method is to count 1 to 6 when the muscles are most tense, and then put it down.

　8. Muscle men exercise muscles and continue to tense: they should keep muscles and continue to tense throughout the entire group. Do not let it relax at the beginning or end of the action (not in a "locked" state), and always achieve complete exhaustion.

　　9. Relaxation between muscle men's muscle training: stretch and relax every time they do a set of movements. This can increase the blood flow of the muscles, help eliminate waste deposited in the muscles, speed up muscle recovery, and quickly replenish nutrition.

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