Pull your eyes and recognize the 5 major muscle-building lies

It is necessary to ensure standardized movements

　　We think that fully standardized training movements can maximize the muscle building effect.

　　The Truth Journal of European Physiology Applications says that occasional deception movements can promote muscle growth. For example, when doing dumbbell side-level lifts, slight shaking can increase the torque of the shoulder joints, thereby increasing the pressure applied by the dumbbell on the deltoid muscle. Similarly, deception movements are as effective in barbell curls.

　　We think that we should have a rest between each group of training.

　　The truth The activity of muscles should be maintained between groups. In the space between groups, low-intensity movements should be used to practice the contraction of the target muscles, which can improve the nervous system's ability to control the muscles. For example, in the space between groups trained on the legs, you can practice the lateral movement of the elastic band.

　　The heavier the work, the faster it grows

　　We think that high-weight and low-count training can allow muscles to grow rapidly.

　　The truth 6 to 15 times/group is the best training range for muscle growth. Selecting the right weight within this number of times can create the best anabolic environment for muscles. After training, you should also increase the intake of protein to allow more amino acids to enter the muscle cells to help them synthesize. Persist for a while, you will see the effect.

　　Slow movements can best increase muscle

　　We think Stable and controlled slow contraction movements can best stimulate muscle fibers.

　　The truth Slow movements are only used when muscles undergo concessional contraction.

　　When we lift the weight, we should use fast explosive force movements so that we can mobilize type II muscle fibers and tap the muscle growth potential. The principle is: get up and slow. For example, when pressing, the time for the barbell to be lowered is controlled to 2 to 4 seconds, and then use explosive force to instantly push it up.

　　　Intake of protein immediately after training

　　We think that the protein consumed immediately after training is the highest absorption efficiency and can be used for muscle synthesis to the greatest extent.

　　The truth In fact, protein used for muscle building should be widely derived from daily diet. As long as you ensure 2 grams of protein per kilogram of weight per day, you can satisfy the growth of muscles. Don’t rely too much on protein powder, or a normal diet is the most reliable.