How to build muscles and strength

Training program strength training class training program can be divided into squatting, leg press type, leg flexion and extension classes, held right hamstring class, clean and jerk category, and push-pull type, of which four are the core strength of project before. Overall, the training program strength training are the most efficient around several core projects. The muscle training, training project is designed around the various parts of the body, except for leg training to use the strength training of some of the major projects, most of the upper limb strength training in the training program are not.

Training program strength training is usually the structure of the training program in accordance with categories organization, training, general training class every day, but the squatting type classes and legs give the core strength as the most important projects receive special attention. The parts of the body muscle training in accordance with the organization, training, generally 1 to 2 day training sites. Quadriceps, back and other large muscle groups of the training time is relatively more, biceps, deltoid and other small muscles of the training time is relatively less.

Weight training weight strength training stress limit method (strong man except sports) to limit the weight group as an effective group, so most of the training group with 1 ~ 3RM weight. The muscle training in the most effective weight 8 ~ 12RM, weight, muscle growth in the fastest, this is the most commonly used muscle weight training.

Training group strength training to a number of training courses to the extent possible, all the power to seize growth opportunities. The first training course of human power is a wavy undulating, there will be more than the power peak.

Therefore the number of strength training group more often, which is to try to seize all the power of the peak, while fewer in each group strength training, low intensity. Muscle training is the key to the muscles to pump a sense of strength training is usually less than the number of groups, but there are also differences in the area. General quadriceps, biceps femoris and other lower limb muscle endurance strong group of several more, and pectoralis major, deltoid and other upper limb muscle endurance is weak, by few.

Number of strength training each group is an important principle is to limit the weight of all groups. Weight limit in all groups before the completion of all non-extreme weight groups do not exhaustive, so each little number. All groups completed the weight limit, to do with weight loss fatigue group approach to tap the potential of remaining forces, but this is not the focus of the training course.

Contrast, training each muscle more often. Compared to all parts, quadriceps, back and other large muscle group less frequently in each group (8 to 12 times), abdominal, leg and other small muscles of each group was more (7 ~ 15).

Group break strength training aims to improve the ultimate strength, the principle is to capture the peak force. Short rest periods between groups, muscles - not the full restoration of the nervous system, the power can not be restored to the peak. Of course, time is too long break between the muscles will - nervous system excitement level down, power will fall. In general, strength training, longer rest periods between groups.

Pump to get a sense of muscle training to maintain muscle tension, generally require a shorter break between groups. The same project twice a training break between the strength training, two training sessions the same project to determine the break between the standards is access to power when the peak. The muscle exercise to determine the same project twice a training break between the standard recovery of the target muscle.

Contrast, strength training twice the same project, rest time between training sessions short, a lot of Hercules on the important items, such as the squat and leg press, or even daily basis. The muscle training for the same item of rest between training sessions twice a long time, the same general area of not more than 3 times per week, except for leg and abdominal muscles.

Training focused on strength training with particular emphasis on core strength (especially the quadriceps strength), because it is a major component of body strength, but also the most practical. In training, core strength program also receive special attention, generally account for the total training volume 60% to 80%. The muscle training emphasized the symmetry of muscles against a single site for emphasis.

However, each part of the gap in the muscle volume on the great, in fact, larger quadriceps, back, biceps femoris and the chest is trained to focus on, because these areas occupy a large volume of visual impact is also large.