Many bodybuilders have a less than the "weight training", in fact, less than professional sports coaches or rehabilitates. That's right, "Bodybuilding is just a heavy thing!" You will say this. Bodybuilders often try to do things, seek ways to ensure his muscles, want to find secrets like professional bodybuilders. However, the only secret is "only" metabolic steroid (Steroid) can make you have muscles inside the bodybuilding magazine. So what is the sports trainer and the rehabilitator know? This is this article to be introduced. So if you want to know "The truth" you'd better read this article.
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There is almost no funds in the academic circles in "bodybuilding" research, but there are hundreds of millions of funds in the ongoing professional or "Olympic" athletes. Not to mention, it is spent in rehabilitation medical treatment for medical purposes. These are to tell you how to "get bigger" (increase muscles, regardless of or without steroids).
Studies have had a historic medicine that makes muscle recovery has a minimum of more than 100 years, while the second war is more rapid. At this time, people have aware of "ResistancetRaining". Gradually, we know what is the best, and is the fastest way to "stack" muscles. In addition to the benefits of the bodybuilders in the best and fastest way, what is the benefit of the average person? From the perspective of medicine, this can restore health in the shortest time in the shortest time and respond to his original power. This is the purpose of medicine. Similarly, this can also reach the effect of training in the shortest time.
What is the result of the study tells us? Some you may already know, some may make you a big shock. The progressive impedance training is considered to increase the best training method of muscles, and we will introduce.
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Every bodybuilder's goal is to get greater muscles, remember this goal, let us take a look at what research helps us?
First: In adults, the strength of muscles is proportional to the cross cut area (size) of muscles. That is, the same size muscles are absent from men or women, essentially their power is similar. Therefore, the larger the cross-sectional area, the greater the strength.
What is the meaning of this to the bodybuilder? It means - if you want to increase the muscles, you must train your muscles to produce greater power. Don't give the size of the muscles to increase the strength. A person is not necessarily to increase the size of the muscles to increase his ability. He can improve the strength by technically improvement or neurological reactions. What is a neural reaction? This is something like "one drum", and when it is said to pull the horizontal bumper (kicking the leg), and then use the instant outbreak to pull things.
To train muscles to produce greater strength, you must increase your muscles. Because the strength produced by a certain area is limited, the muscle tissue must grow in order to handle greater weight, and the result is what we want - muscles become more and more big. So, the best way to increase your muscles is - choosing to make your muscles to have more powerful training methods, and the faster you get better. Please note that "the soon the better", almost all training can increase your muscles, but you will ask, "Is this the fastest way? You will get answers under the bottom. Fitness is divided into many ways, increasing the continuous, increasing strength, increases muscles, etc. There are different training methods, which will be introduced here to increase muscle. Although increased muscle will also increase strength (if you have a serious reading article, you should know), but increase the power is not the focus of this article.
Adidue: Without training, it will have a greater reaction to training. That is, it has been well trained muscles, which can be achieved and the muscle increase will be limited. The muscles are impossible to grow unlimited, and it has been quite large muscles, and the spatial growth is naturally relatively small.
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Best Way to Increase Muscle - Study tell us what
The number of groups: two groups of strength training, more efficient than a set of more efficient (faster increase muscles and power); and three groups are slightly more efficient than two groups. There is no evidence that the three groups of training will be more useful. There is a minimum of 1 minute between each group of training, up to 5 minutes. 5 minutes to a minute, there is no difference in muscle growth, you can choose how long you have to rest. Every group must do more, don't do it.
The number of times (REPEATS): It is considered a good choice from 3 to 12 times, but one of the groups is at least 10 times. There are not many, ten times. In other words, when you use enough weight, when you do a group of training, your strength is just ten times. For example, you can do three groups of recommendations, and the number will be 3-6-10, or 12-11-10, or 10-10-10 can, but at least one group is 10 times.
PROGRESSIVE: You must increase your training weeks, which is very important for progressive impedance training. Ten That group of training is the control group, with at least one weight of weight every week, so that you are even more.
Speed: Research shows that fast shrinkage movement can maximize muscle and strength. This may be more expensive than most people; the movement of muscle contraction should be, the better, but to note that you can't use the explosive force to pull, the action should be smooth and smooth. This is very important, using explosive power to increase strength (neurodacene), but this is not a good way to increase muscles.
Training frequency: You can benefit from progressive impedance training from progressive impedance every week. For a person who has been "well-trained", the same part of the muscles, a week training should not exceed three times, however, for a person who has just started training, we can get better results for five times a week. . There is an amazing fact that you must know - training comparison in the muscle "acid" helps accelerate recovery. But you should not train the muscles "pain" (or your muscles are already hurt). You must know the difference between "acid" and "pain", and don't do any action will cause you to have pain. Nutrition and supplements: Nutrition is to increase muscle very important part. If you have to cover your house, you need bricks and cement, if you have to increase muscles, you have to give them nutrition, simply. You have to eat enough calories to grow muscles, if you don't eat, your muscles will not grow.
Bottleneck: There is a bad news. If you follow this way of training, your muscles will increase at a very fast at the beginning of 3 to 6 months, but in the two years later, you even Training, the growth rate of muscles will be very slow. Unless you use steroids or other growth of muscles. Otherwise, your muscle size will reach the limit of nature between nature between 3-6 months, but this doesn't mean that you can't get other aspects, for example, you can continue to improve the muscles of other parts of your body. Lines, or control the diet to make the muscle lines clearly, etc.
After reading the article above, will you still complain that you have no time? Every week, after the warmth, the muscles of one part use the maximum weight of the maximum weight you can load 10 times, so you can increase the size and strength of muscle size and strength within 6 weeks. Do you have a heart? Just take one winter vacation, you can get the muscles you want. Start your training right away! Don't forget to warm up! / (^ v ^) /
