How do men increase muscle strength?

Men all want to be healthy. A thin body will give people a cold feeling and make people look less sunny. Therefore, men with strong bodies are also popular among women. Most men will choose to exercise, such as improving muscle strength. The most important parts are the arms, back, abdomen and chest. If you can train muscles, it is a feature of a handsome man. There is a big secret to improving muscle strength. So how can men improve muscle strength?

Big secrets to gaining more muscle mass:

Heavy weight, low repetitions, multiple sets, long displacement, slow speed, high density, consistent thoughts, peak contraction, continuous tension, relaxation between sets, focus on training large muscle groups, eat protein after training, rest for 48 hours, and prefer lightness to falseness.

1. Heavy weight, low number of repetitions: In bodybuilding theory, RM is used to represent the maximum number of repetitions that can be done continuously with a certain load. For example, if a practitioner can only lift a weight 5 times continuously, then the weight is 5RM. Studies have shown that: 1-5RM load training can make muscles thicker and develop strength and speed; 6-10RM load training can make muscles thicker, improve strength and speed, but endurance does not increase significantly; 10-15RM load training does not significantly thicken muscle fibers, but strength, speed, and endurance all improve; 30RM load training increases the number of capillaries in the muscles and improves endurance, but strength and speed do not increase significantly. It can be seen that 5-10RM load weight is suitable for bodybuilding training to increase muscle volume.

2. Multiple sets: Whenever you remember to exercise, you do 2-3 sets. This is actually a waste of time and will not help you grow muscles. You must set aside 60-90 minutes to focus on training a certain part of your body. Do 8-10 sets of each movement to fully stimulate your muscles. At the same time, the longer the muscle recovery time is, the longer it takes. Keep working until your muscles are full. You have to feel the degree of fullness yourself. The appropriate standards are: soreness, bloating, numbness, firmness, fullness, expansion, and obvious thickening of the muscle appearance.

3. Long displacement: Whether it is rowing, lying press, push-ups, or curls, you must first lower the dumbbells as low as possible to fully stretch the muscles, and then lift them as high as possible. This is sometimes contradictory to "continuous tension", and the solution is to quickly pass through the "lock" state. However, I do not deny the role of heavy half-range movements.

4. Slow speed: Lift up slowly and then put it down slowly, which can stimulate the muscles more deeply. In particular, when putting down the dumbbell, you should control the speed and do concession exercises to fully stimulate the muscles. Many people ignore concession exercises, and think that they have completed the task by lifting the dumbbell, and put it down quickly, wasting a great opportunity to increase muscle size.

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

How can men improve muscle strength? The above methods are all helpful for improving muscle strength. To use the body's muscles to form more and faster, you need to strengthen multiple sports, such as single and double bars, dumbbells, etc. Most of these sports are done in the gym. If the patient has no time or energy, you can do push-ups. As long as you insist on doing 20 to 40 push-ups every day, the body's muscles can also be trained. When the body is strong, the disease will also be reduced.