If you want to know the precautions of muscle training, you'd better know the principle of muscle training first. Otherwise, even if I tell you how to do it directly, I may make a mistake.
Muscle building refers to making a short muscle (or white muscle) of a certain part of muscle fiber consume the energy of muscle cells in just a few repeated actions through high-load strength training. Then give the cells a minute or so to recover energy, and then continue to consume energy.
This repeated rapid energy consumption is to exercise the memory ability of muscle fibers and make them think that they need more energy to meet the next challenge. After exercise, a small amount of muscle fibers will be damaged and dried up, and the body will secrete lactic acid to help muscles recover quickly. After recovery, muscle fibers will become bigger and thicker, and they can bear more strength. However, when you are recovering, you need to supplement a lot of nutrition and energy. If you lack energy, you can't recover better.
The above is the process of muscle gain.
Therefore, in the process of muscle gain, just make sure that there are no mistakes in the above steps.
Simply put, it is the following:
(1) Ensure sufficient weight and strength.
Repeated training with 8~ 12 times as a group can achieve the best exhaustion effect. This requires a very heavy load, and you also need to work hard to find the right weight for yourself. If the intensity is insufficient, you will exercise more long muscles (or red muscles), which will enhance muscle endurance, but the growth rate of muscle latitude will be much slower.
(2) ensure that the rest time between each group of training classes is sufficient, but not too long.
The rest time between each group of exercises needs to be well grasped. If the rest time is too short, it will not be enough to complete the next set of actions. If the rest time is too long, the cells will recover excessively, and the energy in the light cells will not be completely consumed in the next group of exercises, which will waste the exercise effect of the previous group of exercises.
It is generally recommended to rest for 30 seconds to one minute, and the longest time should not exceed three minutes.