Principles of increasing muscle size: large weights, low reps, multiple sets, long displacement, slow speed, high density, consistent reading and movement, peak contraction, continuous tension, relaxation between sets, more training of large muscle groups, protein after training, rest for 48 hours, rather light than false.
1, large weights, low reps: exercises with RM indicates the highest number of repetitions that can be done continuously for a certain load.
(1) development of strength and speed: 1-5RM load training can make muscle thickening.
(2) strength and speed improvement: (endurance growth is not obvious) 6-10RM load training can make the muscles thicker. Strength, speed, endurance: (muscle fiber thickening is not obvious) 10-15RM load training.
(2) endurance: (strength, speed increase is not obvious) 30RM load training.
2. Multiple sets.
Must be dedicated to set aside 60-90 minutes of time to focus on a particular part of the exercise, each action to do 8-10 sets, in order to fully stimulate the muscle, while the longer the muscle needs to recover. Until the muscle saturation, “saturation” to self-feeling, its moderate criteria are: acid, swelling, tingling, solid, full, expansion, as well as the muscle shape of the obvious thick and strong.
3.Long displacement.
To complete the action must first put the load into the lowest body position, fully elongate the muscle, and then push to the highest body position. That is, to complete the full range of motion of the limb. Note: When there is pain, you can use a larger weight and complete a half range of motion without pain to stimulate the muscles.
4. Slow speed.
Complete the movement is must be slow and controlled (except for practice speed strength). Especially when putting down the load is more controlled speed, do concessionary exercises that can fully stimulate the muscles. Practice muscle centrifugal contraction ability to strengthen muscle control of joints and limbs.
5, high density.
”Density” refers to the rest time between the two groups, only 1 minute or less rest time is called high density (generally 30 seconds – 90 seconds rest time between groups). To make the muscle mass increase rapidly, we must rest less and stimulate the muscle frequently. “More groups” is also based on the “high density”.
6, read and move in unison.
The work of the muscle is governed by the nerves, muscle exercises when the full attention to training, control the movement, feel the contraction of the muscle, attention density concentration, in order to mobilize more muscle fibers involved in contraction, to achieve the role of full practice. When practicing a certain action, you should consciously make the intention and action consistent, that is, practice what you want what muscle work.
7. Peak contraction.
Correct plyometric exercises require that when a certain action to do the most tense position of muscle contraction, hold for a while the most tense state of this contraction, do static exercises, and then slowly return to the beginning of the action position. Generally for holding 2-5 seconds to fully stimulate the muscle.
8. Continuous tension.
Plyometric exercises, should always maintain continuous muscle tension throughout an action and a group of exercises, whether at the beginning or end of the action, do not let the limbs and consciousness relax, and always reach complete force exhaustion. This will ensure the correct, safe and effective practice movements.
9. Relaxation between groups.
After the completion of each group of movements between the group rest, are to stretch the limbs to relax. To increase the blood flow to the muscles, to help the discharge of metabolites in the muscles. Accelerate muscle recovery, in order to complete the next set of movements well.
10, large muscle groups priority.
Muscle exercises can not only pay attention to the local of the injured limb, but should at the same time more practice chest, back, waist hip, leg large muscle groups. Because the crossover effect of the exercise, as well as the overall exercise can improve the metabolic rate of the muscle, while maintaining the overall physical quality, the same can promote the strengthening of the affected limb muscle strength. It is recommended to arrange some large compound action exercises using large weights, such as large weight squat exercises.
11.Adequate rest.
In general, after training with adequate nutrition and good rest, the body needs 18 hours to recover to 90%, and 72 hours to fully recover. Smaller muscles recover relatively quickly, such as biceps, triceps, etc. 48 hours to fully recover, larger muscles, such as quadriceps and back muscles need 72 hours to recover. A second training session without complete muscle recovery can cause excessive fatigue and damage to nerves and other systems. Therefore, local muscles need to rest for 48 hours after a training session. If high-intensity strength training, the interval between the two training of local muscles should be 72 hours.
12, rather light than false.
In order to speed up the exercise process blindly increase the weight and number of movements, is dangerous and ineffective! The effect of plyometric exercises not only depends on the weight and number of movements, but also on whether the muscles being trained are directly stressed and stimulated. The movement is distorted or not in place, the muscles to be trained are not or only partially stressed, the training effect is small, and even again cause injury. Therefore, it is necessary to ensure that the movement is correct, rather than lifting lighter weights with correct movements, rather than lifting heavier weights with non-standard movements.