How did the masters of the gym make it?

How did the masters in the gym be trained?

　　Every time I go to the gym, I look at the masters of fitness with envious eyes, their thick arms, thick chest muscles, and perfect inverted triangles! Do you can’t help but wonder: how they trained!

　　Let me tell you the answer now!!! If you work hard like them, you will have a day of steel beauties!!!

1. Stick to the main focus of free weights!

　　The biggest advantage of using equipment is to draw lines, but it is far less than bars and dumbbells in enlarging muscle mass. In the block-increasing stage, what you want is to fully increase your body, not just one or two parts, then you should use more "primitive weapons" - bars and dumbbells.

　　Training with bars and dumbbells, in order to maintain balance, the body will mobilize all relevant parts to work together. As a result, not only the target muscles, but all balanced muscle groups are also greatly stimulated. This effect is incomparable to comprehensive equipment.

　　Only when the balanced muscle groups grow simultaneously, you can use larger weight in future training, and the mass will gradually increase. This is what is commonly known as the spillover effect.

2. Continuously try, Find training methods that meet your own characteristics

Everyone responds to training. The same method may work well for others, but it may be very average for themselves, and even plays the opposite effect. This requires us to constantly try various training methods to find the best way to achieve personalized training levels. Only in this way can we truly master training and avoid blind obedience.

For example, Dorian Yates' compulsive number method, Ronnie Kullman's continuous set method to increase weight, and Lee Priest's super heavy weight iron arm training method, etc. all represent their distinctive training characteristics. Because they are all I found the most suitable method for you, so the incredible practice methods that others think are the most applicable and effective for them.

These good methods are methods to improve training to the extreme, and sometimes the adopters themselves are surprised and afraid. However, they are "shortcuts" to achieve success and hardship. What is the most effective for you? Perhaps it is the "giant group" rule. You must be clear about which method you should respond best to in different parts of the body and small muscle groups. This requires you to constantly explore carefully during training to find the answer.

(Note: Follow the WeChat public platform of the fitness bar, and search for subscription accounts “Fitness Bar Network” or "Click to scan and follow")

Further reading Learn to shrink the target muscles! Instead of just lifting weight stupidly

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　　Fitness skills: 7 tricks to get your training quality upwards

3. Work hard to increase the training weight

If your training weight is always maintained at the same level, then your physique will not change much.

The training theory is constantly being renovated, and the only constant fact is: the greater the weight you lift, the greater the circumference will increase. Because only a large weight can cause the body to produce a violent biochemical reaction, mobilize more muscle fibers to participate in the movement, force the muscle volume to accumulate more glycogen, and generate more capillaries. Through excessive recovery, the muscle fibers will thicken and the muscle circumference will increase.

In order to force the muscle to grow, the weight must be continuously increased. In actual training, incomplete movements can be used to increase the load. If you can press 100 kg, you can add 1 kg of bench to each side of the barbell. The companions are protecting the back. When challenging the new weight, avoiding joint and muscle injuries should be put first, and do not have excessive requirements for the amplitude of the movement.

The purpose of the first trial is to use the body's self-regulation mechanism to encourage it to store more energy and at the same time make the nervous system adapt. When training the same part again, the weight-bearing should be controlled at about 85 to 90% of the maximum weight-bearing weight, but try to increase the number of times to facilitate recovery.

　　If necessary, you can practice again to restore the target muscle better. This can protect the Certify challenging the determined new weight once a week or about 10 days. Once this new weight can be handled, keep it for a while before challenging the next weight. The cycle repeats, the muscle circumference can truly increase.

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4. Deliberately adopting previous escape actions

The characteristics of these actions are difficult and require all physical energy to cope. Therefore, it often makes people feel escaping. What are the actions?

　　Breasts: A large-weight dumbbell bench press, and a large-weight parallel bar arm flexion and extension are suspended.

　　The large-weight dumbbell bench press is indeed more troublesome, and it requires a companion to hand over the equipment, but its training effect is very good. Because it is larger than a barbell bench press, it is easier to lift the chest with a narrow stool. It is very important to develop the shape of the chest muscles. For those who do the barbell bench press, the effect of ordinary people can consider it as the main exercise of exercise.

　　The arms that bear weight are flexed and stretched, and the body is suspended in the air is difficult to control. Generally, it is a difficult to replace chest exercise. By increasing the weight, it can not only give strong stimulation to the lower chest, but also has great benefits for the muscle strength and lines of the shoulder and back.

　　Back: barbell rowing and deadlifting.

　　Barbell rowing is indeed a "strength activity" compared to fixed equipment rowing, but its comprehensive effect is that the equipment does not have Compared with the method, it can quickly thicken the circumference and strength of the upper body, and has a better spillover effect.

　　Deadlift may be more "terrifying", but it has a unique effect on thickening of the lower back, sacral spinous muscles and the entire back. Therefore, the kings of the back muscles, Dorian Yates and Ronnie Kullman, have a special liking for these two movements and have become their ace movement.

　　Shoulder: heavy dumbbell press.

　　In the gym, most people replace this movement with Smith stand press and sitting equipment press because they are more comfortable and labor-saving, but on the entire shoulder In terms of exercise effects of deltoid roundness, these two types of equipment presses have certain limitations due to their fixed lines and have poor overall effect. If your shoulders are not strong enough at present, you should use heavy dumbbell presses as the main exercise, which can make your entire shoulders wider, stretch and strong.

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