There are not many knowledge points that will not be thought of right away, so I will continue to update this answer.
I have been practicing self-weight push-ups for five years since 2008, and I am not satisfied with the muscles that I have trained with my own weight. So I entered the gym in the summer of 2013 and have been practicing in the gym for almost eight years. I changed from what I was in the photo to what I am now, from less than 120 kg to 160 kg now. 1. Your potential is bigger than you think. Can a thin person without a foundation really can’t practice fitness? Even if I have five years of doing push-ups, I can only push 50kg when I first entered the gym to practice bench press, but now I can do 100kg bench press, and the limit can push up to 140kg. So if you have not made progress all year round, please see the second article.
- The source of progress comes from jumping out of the comfort zone. Many people have not improved in fitness for a long time or even encountered a bottleneck. A large part of the reason is because they have not jumped out of the comfort zone. Are the training exercises really standard and targeted? Do you think there is room for the body to improve on its own? Why do some people improve in fitness all year round but you don’t? Is it really because of talent? My talent is not good, but every time I train, I try to make myself one more time or heavier than the previous one. Do you think this will improve faster? 3. If your goal is to gain muscle, there are too many questions about strength than capacity. This is one of the most typical mistakes in Zhihu. Many questions are about sending out your own training plan, asking how to adjust your training plan, and then you can clearly see that the training capacity is too large. You can practice five or six exercises at a time, and each exercise has 6 groups and 30 groups of training capacity. It’s really too much. What is the problem of overcapacity? The training volume is too large, the muscle glycogen consumption is the main factor, and the muscle stimulation becomes less. Training intensity and capacity are mutually restrictive. For large-capacity training with a large number of groups, the rest time between groups is short, and the nerves are not fully rested. As a result, you cannot use more weight in the training of the next group (knowledge point: nerve rest time is longer than Muscles, which is why powerlifters take up to 3-5 minutes to rest between sets). 4. Don’t be greedy for more movements, why not be greedy for more movements? Many people feel that their movements are too little to stimulate, but the value of the fancy movements is not high. The really effective movements are the basic movements. Interested friends can click on my homepage to see my training VLOG video. The movements used in training are common basic movements, so there are no fancy movements. The reason why these basic movements can affect fitness generation after generation is because these movements have been confirmed by generations to be effective before they are passed down. In fact, I only have up to 4 movements for each part of the training each time, and sometimes only 2 movements are enough. 5. When you have a certain amount of muscle mass, you should take the initiative to arrange rest days. Many people do not take a rest for the whole year, thinking that the more I practice, the more muscle stimulation is, but what is the actual situation? These people only saw the level of muscle stimulation and did not consider the level of endocrine. The level of cortisol will increase without rest during training all the year round, and too high cortisol will break down muscles into glycogen for energy. After 3-4 years of fitness, you have gained more than ten or twenty catties of pure muscles. Just thinking about the pumping level of the heart, you should also be able to imagine that these ten or twenty catties of muscles put pressure on the body. the same. 6. If you really want to keep fit, you should learn more. There is a saying that you can’t make money beyond your knowledge. Fitness is the same, most of you can’t get a figure outside of knowledge. Studying more will not get you to the destination you want right away, but studying more can make you reach the destination you want more efficiently. Back then, I even regarded learning fitness knowledge from various platforms as a kind of fun. Every day I looked for fitness-related videos and articles from various channels, even college sports textbooks. The continuous improvement of my knowledge reserve has made my progress faster. 7. Don’t just practice the parts you can see. Many people just want to practice the muscles of the chest, abdomen, and brachial parts when they first come into fitness, because these parts are “visible”. And the body will not make you “partially” too serious. You won’t see anyone in the gym with a big chest and weak back. One year my chest did not improve for a long time, and increasing the training intensity of my chest was of no avail. After a period of time, I changed my mind and strengthened my back continuously. The chest was just training normally, but the chest improved.