Train 3 things to double the muscle gain
1, using two-way advanced
Strength increases can always lead to muscle growth
And two-way advanced is a very effective way to increase strength
Simply speaking, first increase the weight and then increase the number of times.
For example, your bench press weight has increased to 60 kg.
You can finish it 6 times, then you can practice it 8 times.
Increase the weight, then do it 8 times, repeat
2, increase capacity
An analysis of 2010 pointed out
Just increase the number of groups per action
The corresponding muscle will grow
There are many similar studies that also point out
Training capacity is the first factor affecting muscle growth rate
If you just started practicing soon
Make sure to practice 10-20 groups per part per week.
If it is lower than 10 groups, it may not achieve the best results.
More than 20 groups may affect recovery
With the growth of health
The number of training groups should also increase
You can practice each part twice a week.
Spread the average of these groups
Not to practice too much and kill yourself
3, don't be completely exhausted
Leave 1-2 times forever
Exhaustion is easy to affect the quality of training afterwards
Exhaustive actions are often less standard