Thirteen Tips for Building Muscle for Men

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

　　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 thicken muscles 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. ； The muscle fiber thickness of 10-15RM load training is not obvious, but the strength, speed and endurance are all improved. ； 30RM load training increases capillaries in the muscles and improves endurance, but the strength and speed are not significantly improved. It can be seen that the load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume.

　　2. Multiple sets: when do you think of it? exercise If you don't, just do 2 to 3 groups. This is actually a waste of time and will not build 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. Continue until the muscles are saturated. The "saturation" should be felt by yourself. The appropriate standards are: soreness, swelling, numbness, firmness, fullness, expansion, and obvious thickening of the muscle appearance.

　　3． Long displacement: Whether rowing, bench pressing, pressing, or curling, 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 contradictory to "constant tension", and the solution is to move quickly through the "lockdown" 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 sets. Resting for 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.