Fitness doesn’t build muscle? 3 fitness methods are effective

　　What should I do if fitness is not effective? You need to stop blindly training with heavy weights! Many people go to the gym every day, but even if they see the effects of fitness, they have no muscles and their bodies are not necessarily in shape. Why is this? You may have gone into a misunderstanding, let's see what mistake you made. Let us live together until we are old enough.

　　We are not saying that you must complete training with heavier weights. You must know that many very potential trainers have fallen into the blind pursuit of heavy weights. What we want to tell you is not to do the same thing over and over again. The concept of gradual weight gain still needs to be adhered to, if you want to put on weight, you need to continue to challenge yourself.

　　Again, don’t blindly use heavy weight training

　　Fortunately, what we bring today can give you one more option without increasing the number of weight plates. Let’s take a look at three other ways to achieve growth.

　　1. Increase the number of times

　　Believe it or not, there are still many people in the gym who regard 3 sets of 10 reps as the bible. If you find that it is still easy for you to do it for the tenth time, then why not do it a few more times? Within a few weeks, you'll probably be able to do 13-14 reps with this weight. The weight hasn't changed, but you've pushed yourself past your old level by increasing the number of reps.

　　Of course, the normal number of reps for muscle growth is 6-12, so doing more reps will no longer put you in that maximal muscle-building range, but that doesn’t mean it’s useless or that you’re just exercise Muscular endurance.

　　For a change of pace, try a high-rep program. When you can complete 12 or more reps in two consecutive workouts, don't add additional reps. Add 5% more weight to upper-body movements and 10% more weight to lower-body movements.

　　2. Increase training capacity by increasing the number of sets

　　Another option is to increase the number of sets of an exercise. You can find that many plans have the same idea. The most common ones are FST-7 and the German giant set training method, which require 7 groups of 10-12 times each and 10 groups of 10 times respectively.

　　Remember, volume is a sign of muscle growth and secretion of testosterone and growth hormone. There is no standard for increasing the number of sets, but it is definitely not three sets.

　　3. Reduce rest between sets

　　If you wear a watch every time you walk into the gym or insist on training where you can see the clock, then this is for you.

　　If your rest between sets is 90 seconds, then reduce it to 70 or 60 seconds. Your body does not recover better as you rest longer than you think, lactic acid, hydrogen ions, pH, etc.

　　Friends who feel that they are working hard but it is not working, please pay attention. You need to turn on the above modes. The editor does not recommend that you mix all three points at once. Going to the gym is just for torture. If you want to be in good shape, you must keep exercising and use the correct method. Remember, stop practicing blindly!