Shoulder training experience: Use high reps to accumulate metabolic stress!

Shoulder training experience: Use high reps to accumulate metabolic pressure!

　　Getting a strong three-dimensional shoulder is the goal of every fitness man! In a shoulder training article in t-nation, it is about using high reps to help your shoulders grow better! Let’s find out what happened!

　　Whether you believe it or not, the shoulder joints usually do not cope well with weight. The deltoid muscle is mainly composed of slow muscle fibers. This means you need some high reps training

　　By reducing the external load applied to the shoulder joint, the joint pressure accumulated over time is reduced.

　　High reps training is easier to accumulate metabolic pressure!

　　Shoulder growth requires metabolic pressure, and metabolic pressure is a very important factor in muscle hypertrophy

　　The main source of metabolic pressure is "the anaerobic glycolysis produced by muscle cells during exercise Products ", including lactic acid, hydrogen ions, inorganic phosphoric acid, creatine, and free radicals, nitric oxide, etc. These metabolic wastes will tell muscle cells through a series of molecular paths that you should grow up to adapt to these metabolic pressures.

　　There are several key methods to help you increase the metabolic pressure on your shoulders, which is very suitable for muscle growth:

More times, more groups, less rest

　　1. Increase the number of times more than 20 reps, really pump the muscles full of blood.

　　2. Do more groups. Try 4 to 5 groups instead of the traditional 3 groups.

　　3. Reduce the rest time between groups to 20-40 seconds.

　　This is suitable for any shoulder exercise. No matter which one you choose, you will feel your shoulder burning.

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