Weight training to build the five myths of muscle
   I believe that most people train their muscles or go to the gym for weight training. Most of the training methods are from friends, coaches or online. The myth of the five muscular muscles that have been circulating in the market has helped many people. Participate in fitness training and build beautiful muscles. 
One. 8~12 times the number
    In a scientific paper in 1954, "the number of 8 to 12 times is the best number of times to build muscle." With the continuous research of sports science, there is a new set of training methods. You can try the following ways, each round of training, do three full rounds:
The first round: for each set of movements, first adjust the weight to 5, and then complete 5 sets for each set of movements.
The second round: for each set of movements, first adjust the weight to 10, and then complete 10 sets for each set of movements.
The third round: for each set of movements, first adjust the weight to 15 times, then each set of movements will be 15 times.
    The concept of the new training is to let the muscle fiber grow up first, and then stimulate it with a longer period of time when the muscles are enlarged, which is beneficial to the growth of the muscles and surrounding fibers and improve the muscular endurance.
2. Each training action should be done in 3 groups.
    In 1948, a doctor named Thomas Delorme pointed out that "10 times x 3 groups = 10 times x 10 groups", this is to say that the effect of doing the three groups is almost the same as the effect of doing 10 groups. . Therefore, the new training method suggests that you can control the number of training groups in three groups.
3. Arrange 3~4 kinds of movements for training
   When training each muscle group, arrange 3 to 4 kinds of movements for training. The article is a bit simple, and Xiaobian supplements it according to his own understanding. For example, when we are doing pectoral muscles, we will arrange the three exercises of upper chest, chest and lower chest for training. The training method is continuous, for example:
The first round: front chest x 5 down. Upper chest x 5 down. Lower chest 5 times
Second round: front chest x 10 down. Upper chest x 10 down. Under the chest 10 times
The third round: front chest x 15 down. Upper chest x 15 down. Under the chest 15
Instead of the following training methods:
The first round: front chest x 5 down. Front chest x 10 down. Front chest x 15 under
The second round: upper chest x 5 down. Upper chest x 10 down. Upper chest x 15 down
The third round: lower chest x 5 down. Lower chest x 10 down. Lower chest x 15 under
Can you see the difference? The idea is to maintain a certain level of training on different muscle groups to facilitate the average and integrity of muscle construction.
4. Don't let your knees go beyond your toes
    Otherwise it will increase the damage to the knee ligament. In 2003, researchers at the University of Memphis in the United States pointed out that when doing Squats, the knees exceeded the toes by 28% more than when they did not exceed the toes. Moreover, the hip pressure brought by the knee forward is increased to almost 1000%.
5. When doing any training, please tighten your abdominal muscles to increase your stability and performance.
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