14 secrets to increase muscle mass: heavy weight, low reps, multiple sets, long displacement, slow speed, high density, synchronization, peak contraction, continuous tension, relaxation between sets, and more training of large muscle groups , eat protein after training, rest for 48 hours, it is better to take it easy than to take it easy

1. Heavy weight, low reps: In bodybuilding theory, RM is used to represent the highest number of repetitions that can be done continuously for a certain load. For example, if the practitioner can only lift a weight 5 times in a row, the weight is 5RM. Research shows that: load training of 1-5RM can make muscles thicker and develop strength and speed; load training of 6-10RM can make muscles thicker and increase strength and speed, but endurance growth is not obvious; load training of 10-15RM can thicken muscle fibers. Not obvious, but strength, speed, and endurance have all improved; 30RM load training increased capillaries in the muscles and improved endurance, but the increase in strength and speed was not obvious. It can be seen that the load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume.

2. Multiple sets: Whenever you think of exercising, just do 2 to 3 sets. This is actually a waste of time and cannot grow muscles at all. You must specifically set aside 60 to 90 minutes to focus on exercising a certain part, and do 8 to 10 groups of each movement to fully stimulate the muscles. At the same time, the muscles need longer recovery time. Keep until the muscles are saturated. "Saturation" should be felt by yourself. The appropriate standards are: soreness, swelling, numbness, solidity, fullness, expansion, and obvious thickening of the muscle appearance.

3. Long displacement: Whether it is rowing, bench press, press, or curl, you must first lower the dumbbell as low as possible to fully stretch the muscles, and then lift it as high as possible. This is sometimes inconsistent with "continuous tension", and the solution is to quickly pass the "locked" state. However, I do not deny the role of heavy weight half-range exercises.

4. Slow speed: Lift it up slowly and put it down slowly to stimulate the muscles more deeply. In particular, when lowering the dumbbells, you must control the speed and do concession exercises to fully stimulate the muscles. Many people ignore concession exercises. If they lift the dumbbells, they will complete the task and put them down quickly, wasting a good opportunity to increase their muscles.

5. High density: "Density" refers to the rest time between two groups. Resting for only 1 minute or less is called high density. To increase muscle mass quickly, you need to rest less and stimulate your muscles frequently. "Multiple groups" is also based on "high density". When exercising, you should concentrate on training as if you were fighting a battle and don't think about other things.

6. Consistent thought and action: The work of muscles is controlled by nerves, and concentration of attention can mobilize more muscle fibers to participate in work. When practicing a certain movement, you should consciously make your thoughts and movements consistent, that is, think about the muscle work according to what you practice. For example: when practicing standing curls, you need to lower your head and look at your arms with your eyes to see that the biceps are slowly contracting.

7. Peak contraction: This is an important rule to make muscle lines very obvious. It requires that when a certain action reaches the most tense position of muscle contraction, maintain this most tense state of contraction, do static exercises, and then slowly return to the starting position of the action. My method is to count from 1 to 6 when you feel the muscles are most tense, and then release them.

8. Continuous tension: The muscles should be maintained continuously tense throughout the entire set. Do not let them relax (not be in a "locked" state) whether at the beginning or at the end of the movement, and always reach complete failure.

9. Relax between sets: Stretch and relax after each set of movements. This can increase blood flow to the muscles, help eliminate waste deposited in the muscles, speed up muscle recovery, and quickly replenish nutrients.

10. Training more large muscle groups: Training more large muscle groups in the chest, back, waist, hips, and legs will not only make the body stronger, but also promote the growth of muscles in other parts of the body. In order to make their arms thicker, some people only train their arms but not other parts, which will cause the growth of their biceps to be very slow. It is recommended that you arrange some large-scale compound movement exercises using heavy weights, such as heavy squat exercises, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% of people do not pay enough attention to it and cannot achieve the desired results. Therefore, the five classic compound movements of deadlifts, squats, bench presses, presses, and pull-ups should be arranged in the training plan.

11. Eat protein after training: 30 to 90 minutes after training, protein demand reaches its peak, and protein supplementation is most effective at this time. But don’t eat immediately after training, at least 20 minutes apart.

12. Rest for 48 hours: After training local muscles once, you need to rest for 48 to 72 hours before training for the second time. If high-intensity strength training is performed, the interval of 72 hours between training of local muscles is not enough, especially for large muscles. However, the exception is the abdominal muscles. The abdominal muscles are different from other muscle groups and must be stimulated frequently. They should be practiced at least 4 times a week for about 15 minutes each time. Choose the three exercises that are most effective for you and only do 3 groups each time. Set 20-25 times, reaching failure all the time; the interval between each set should be short, no more than 1 minute.

13. Be careful rather than fake: This is a secret that is not a secret. Many people who are new to bodybuilding pay special attention to the weight and number of movements and do not pay much attention to whether the movements are deformed. The effect of bodybuilding training not only depends on the weight of the weight and the number of movements, but also depends on the trainingWhether the muscle is directly stressed and the degree of stimulation. If the movements are deformed or not in place, and the muscles to be trained are not or only partially stressed, the training effect will be insignificant or even deviated. In fact, among all laws, the correctness of actions is always the most important. It's better to lift a lighter weight with correct movement than to lift a heavier weight with substandard movement. Don’t compare yourself to others and don’t take the gym ridicule to heart.