Want to become stronger? Remember the principles of training to increase the 4 major muscles

Principles of muscle building training

　　Four principles of muscle building training. In muscle building training, various changes must be carried out. When you master these principles, you must be able to use the correct method within the appropriate time to accelerate the growth of muscles.

　　1. Progressive Overload Training Principle (Progressive Overload Training Principle)

　　Enhance any health qualities (physical strength, body fat rate, muscle endurance, etc.) The basis is very difficult.

　　So, you must gradually increase the load of the muscles.

　　For example: To strengthen strength, you must use a larger weight. If you want to increase the size of the muscle, you must not only use heavier weight, but also increase the number of training groups and the number of training sessions per week. If you want to increase the local muscle endurance, you must gradually reduce the interval time between groups or increase the number of training groups and training sessions.

　　Everything needs to grow gradually. Overload is the basic concept of all physical training rules.

　　2. Multi-group training (Set System Training Principle)

　　In the past, most experts suggested that bodybuilders only do one set per movement, while now coaches recommend multiple sets (sometimes up to 6 to 8 sets) The training principles of the muscle groups are fully and thoroughly trained and the muscles are swelled to the maximum extent.

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

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3. Isolation Training Principle )

　　Many muscle groups can be trained together or can be trained separately.

　　As the process of completing the movement, each muscle has its own force effect, but there is always one muscle group that plays the main force effect, while other muscle groups have various different functions, such as stability and confrontation.

　　If you want to develop muscles in a certain part of the body as much as possible, you should separate the muscles of the main force from other muscle activities as much as possible.

　　For example: oblique chair curl, it is better to practice the upper arm biceps alone than the backhand narrower grip of the horizontal bar pull-up.

　　4. Muscle Confusion Training Principle )

　If you want to keep muscles growing, you cannot always take a fixed training course.

　　If you keep using the same movements, groups, reps and angles, you cannot get the stimulation of the muscles by changing the training intensity.

　　So, to keep muscles growing, not only to strengthen stimulation, but also to adopt a mixed training mode.

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

Related recommendations:

　　Barbell Extreme Training: Torture your whole body

　　Barbell Dumbbell "Confrontation Super Group" training plan

　　Scientific fitness - How to start fitness systematically?