Bodybuilding training expert Mike Menzel's high-intensity muscle strength training method Q&A

Mike Menzel, a famous American bodybuilder and bodybuilding training expert, proposed and advocated high-intensity strength training method. The key points of training how to scientifically increase muscle mass in a short period of time.

　　1 Why do many people have achieved little success after years of hard training?

　　I (Mac Menzel) thinks the main reason is that they don’t know what effect each training method will bring, and they don’t know where to work hard. They just select some training plans from newspapers and magazines, and practice blindly. If this doesn't work, it will only be a waste of time. This is because they unwisely combine medium and high-intensity bodybuilding strength training (using overload training method) and endurance training (the more, the better" principle). They do not understand that the correct training should be specifically targeted at the strength of the muscles, rather than endurance (referring to how many times a light weight can be lifted). Because the strength of the muscle is proportional to the cross-sectional area of ​​the muscle. If you just want the muscle to grow little by little and the endurance improve little by little, then you will continue to use high-intensity overload training and more The better the endurance training. If your goal is to maximize muscle mass in the shortest time, you need to do high-intensity strength training without hesitation.

　　2 How to explain that a person with less muscle can lift heavier weight than a person with more muscle?

　　However, many athletes are disdainful of this. They say that the cross-sectional area of ​​the muscle is proportional to strength, so how to explain that a person with less muscle can lift heavier weight than a person with more muscle? The answer is, This comparison is incorrect. People with poor muscles can lift heavy things because their nervous system can mobilize more muscles to coordinate and force. People with large muscle mass should have greater strength, but their strength is not fully exerted for various reasons. In other words, there are only a small part of the muscles involved in the force, so the weight they lift is not large. If he also masters the ability to mobilize the muscles of the whole body, the weight he lifts must be much larger than those with less developed muscles.

　　3 The most taboo thing in practicing bodybuilding is to always compare yourself with others

　　You should know that the only person who can compare with you is yourself. Those bodybuilders who do not understand the role of strength training, It's just that they are doing some ineffective exercises all year round. They seem to be waiting for a myth to appear; one day, their wishes and enthusiasm will send the muscles they are looking forward to to them.

　　　Enhance muscle mass is not an unruly and unpredictable thing. Only high-intensity strength training can stimulate muscle growth. This kind of training cannot last too long or too frequently, otherwise it will hinder muscle growth and will also be injured. Once the training method is correct, you can immediately feel the progress - the growth of strength.

　　I often ask me, using heavy load training six Can you see the effect in months? I told them that it takes less than six months to see the effect from the first training class. Arthur Jones once said: If a bodybuilder uses the correct training method, he can develop his muscles to the limit within two years. If your current training does not have any effect, then stop using the old method as soon as possible.

For most people, the growth of strength is ahead of the growth of muscle volume. That is to say, maybe for a period of time, only strength increases, and the change in muscle volume does not appear to be obvious. Don’t lose confidence at this time. As long as the strength continues to grow, The muscle mass will definitely increase. The amount of muscle growth and the length of lag (bottleneck) time varies from person to person.

　　I belong to the type of muscle growth intermittent. I remember that there was a situation where the muscle mass did not change for 7 consecutive months. Because I didn’t understand that the muscle growth lags behind the strength growth, I was very frustrated at the time. I wanted to give up bodybuilding training more than once, but I still persisted. My strength growth finally brought significant muscle growth. I also found the same pattern in many students I trained.

　　My student Christian Aubrest used strength training method three times a week, no more than 20 minutes each time. After four months, not only did the strength increase, but the muscles also grew 15 kilograms, and the lines became clearer. After four months, the effect of training in four months was greater than that of his 2-hour 6 times a week in the previous three years.

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