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Train 3 things to double the muscle gain

Jan 30, 2019

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