What should you pay attention to when exercising any muscle

When we want to start exercising our muscles, we should not practice blindly. If the methods are inappropriate, not only will we fail to develop perfect muscles, but it may also easily cause physical injuries. When training muscles, you should proceed step by step. You should persist every day and gradually increase your exercise volume. When doing weight training, you should not just push yourself too hard to avoid accidents. Exercise should be varied, and don't do one sport for a long time.

Heavy weights and low repetitions. Studies have shown that: 1-5RM load training can make muscles thicker, develop strength and speed; 6-10RM load training can make muscles thicker, improve strength and speed, but the increase in endurance is not obvious; 10-15RM load training does not significantly increase muscle fiber thickening, but strength, speed and endurance all improve; 30RM load training increases the number of capillaries in the muscles and improves endurance, but the improvement in strength and speed is not significant. From here we can see that a load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume.

Do more sets, and be sure to set aside 60 to 90 minutes to concentrate on exercising a certain part of your body. Do 8 to 10 sets of each movement to fully stimulate the muscles. At the same time, the muscles need longer recovery time. Keep doing this until the muscles become saturated. The "saturation" is something you need to feel yourself. The appropriate standards are: soreness, swelling, numbness, firmness, fullness, expansion, and noticeable thickness of the muscles.

When exercising large muscles, you should pay attention to the fact that the central excitation area of ​​large muscles is very light, so light training will not be effective. At this time, you can increase the weight in a planned way to fully stimulate the large muscles, thereby achieving better muscle growth. During the practice process, muscle groups are most likely to feel fatigued and sore, so you should control the amount of exercise each day and don't make yourself too tired, which will result in inability to complete the next day's training.