增大肌肉块的14大秘诀（14 secrets of increasing muscle mass）.doc

增大肌肉块的14大秘诀（14 secrets of increasing muscle mass） 14 secrets of increasing muscle mass: Heavy weight, low frequency, multi group number, long displacement, slow speed, high density, consistency, peak contraction, read dynamic continuous tension, inter group relaxation, more training large muscle groups, eating protein after training, 48 hours of rest, rather light do not fake. 1. major weight and low frequency: in bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can be done continuously. For example, a practitioner can only lift a weight 5 times in a row, and the weight is 5RM. Research shows that: 1-5RM load training can make muscle thickening, the development of strength and speed; 6-10RM load training can make muscle strength thick, but endurance speed increased, the growth is not obvious; the training load of muscle fiber 10-15RM thickening is not obvious, but the strength, speed and endurance are long; capillary load training muscle 30RM the increase, durability can be improved, but the strength and speed is not obvious. Visible, 5-10RM load weight applies to muscle volume increase of bodybuilding training. More than 2. groups: when to think about to exercise, and do 2~3 groups, this is actually a waste of time, can not long muscles. You have to take 60~90 minutes to concentrate on one part of the body, and do 8~10 sets of exercises to stimulate the muscles, and the longer the muscles need to recover. Until the muscles are saturated, the saturation is self - felt. The proper criteria are: acid, swelling, tingling, firmness, fullness, expansion, and muscular appearance. 3. long displacement: whether it is rowing, bench press, press, curl, should first put the dumbbell was as low as possible, in order to fully stretch the muscles, then lifted as high as possible. This is sometimes inconsistent with constant stress, and the solution is to quickly lock it. However, I do not deny the role of heavy weight half movement. 4. slo