How to practice muscle mass? How to practice muscle lines?

How to practice muscle building? How to practice shaping?

You want to increase muscle mass! He wants to shape muscle lines! Of course, training methods will be different for different goals! Let’s take a look!

Training that focuses on the mass and training that focuses on the lines!

1. Focus on increasing muscle mass and increasing the latitude fitness. It requires medium or even heavy training.

Increasing muscle mass and increasing the latitude fitness requires the goal of "pump-sensing" muscle stimulation, so try to use exercises with fewer movements and multiple sets.

If you want to train your chest muscles, you can choose barbell bench press, dumbbell bench press, and 3 movements on the tilt bench press Each movement has a strength of 6-10 sets. This is a very high training intensity. For beginners or weak friends, you can appropriately increase 2-3 movements to disperse the number of groups of each movement, so as to achieve the purpose of reducing the intensity.

2. Focus on increasing muscle lines

Sculpting muscle lines requires detailed and comprehensive muscle training for the muscles. All trainings with more movements and fewer sets should be adopted.

Each part can be trained with more than six movements. The focus of different movement stimulation is different, which can stimulate different details of our same muscle, so that the lines are obvious.

Finally, the best weight for muscle building is medium weight, that is, you can do up to 8-12 weights. People who do not need too much circumference can use relatively small weights. That is, about 15 weights for training

For example, the training method to increase the pectoral muscle lines can be: bench press, dumbbell bench press, oblique dumbbell bench press, Smith bench press, inclined board dumbbell bird, push-up, parallel bar arm flexion and extension, supine arm flexion and extension, etc. 8 movements, each action 3 sets. The intensity of this training method is much smaller than the previous one.

Training time:

A fitness time cannot be too long or too short, and the time is too short to achieve the purpose of stimulating muscles. : If the time is too long, the body will start to consume protein and provide energy after it consumes glycogen, which will not achieve the purpose of muscle building;

Generally speaking, it is scientific to have 60-70 minutes of training. During this period, it will not consume all glycogens in the body (protect the protein in the body) and can also form good stimulation to the muscles.

So, based on a set of standard 8-12RM movements (plus the rest time between groups), a set of movements takes about 2 minutes, so it is not difficult to achieve about 60/2 30 sets of movements per training.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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Break the cocoon and become a butterfly! Do these well and you are a fitness expert!