7 ultimate moves to teach you how to break through the bottleneck of muscle building

Adjust your "rhythm"

　　This move is to manipulate the time when the muscles are in tension. That is, you can increase or decrease the centrifugal contraction, centripetal contraction and pause time of related muscle groups during training movements. For example, 4:1:2 or 2:1:2, etc. What are the astronomical numbers? The above numbers are all the training movement rhythm: the first number represents the number of seconds of centrifugal contraction, that is, the process time when the muscle group fibers slowly lower and fall with the load. The second number is the number of seconds of pause when the peak contraction of the movement. The third number is the number of seconds of centripetal contraction, that is, the process time when the muscle group fibers lift the load and exert force.

　　The faster movement rhythm used by ordinary trainers is 2:0:1, 3:1:1, you can adjust it to 4:1:1 To increase the number of seconds your muscles contract during centrifugation, it will cause more "muscle fiber damage".

　　Adjust your number of groups and times

　　You may usually do 3 sets of 10RM or 4 sets of 8RM traditional plans. Then today you try to arrange 10 sets of 3RM or 8 sets of 4RM training plans today. You will need to increase the weight of use, and it is best to do it under the care of your fitness partner and do a warm-up group.

3 pages in total: Previous page 123Next page