High-intensity strength training for professionals, short-term increase in muscle mass

The famous American bodybuilder and bodybuilding expert Mike Menzel proposed and advocated the high-intensity strength training method, how to scientifically increase the training of muscle blocks in a short time.

Why do many people have worked hard over the years but have little effect?

I (Mike Menzel) think that the main reason is that they don't know what effect each training method will bring, and they don't know where to work. They just pick some training plans from newspapers and magazines and practice blindly. This can't be changed. The result is only a waste of time. This situation is caused by their unwise combination of high-intensity bodybuilding strength training (using overload training method) and endurance training ("the more the better" principle), not knowing that the correct training should be specifically for the muscles. Strength, not endurance (how many times a light weight can be lifted). Because the strength of the muscle is directly proportional to the cross-sectional area of ​​the muscle. If you only want a little bit of muscle growth and a little bit of endurance, then you will continue to use high-intensity overload training and more and better endurance training. If your goal is to maximize muscle mass in the shortest amount of time, then do not hesitate to do high-intensity strength training.

How do you explain that a person with less developed muscles can lift heavier weight than a muscular person?

However, many athletes are dismissive of this. They say that the cross-sectional area of ​​the muscle is proportional to the strength. How do you explain that a person with less developed muscles can lift a heavier weight than a muscular person? The answer is that the comparison itself is not correct. . People with less developed muscles can lift heavy things because their nervous system can mobilize more muscle coordination. The strength of a person with a large muscle mass should have been greater, but his strength was not fully exerted for various reasons. That is to say, he has only a small part of the muscles involved in the exercise, so the weight is not large. If he also masters the ability to mobilize muscle coordination, his weight must be much larger than the muscles that are not well developed.

The most taboo thing to practice bodybuilding is to compare yourself with others.

The only thing you can compare with you is yourself. Those bodybuilders who do not understand the role of strength training are only doing some ineffective sports for many years. They seem to be waiting for the emergence of a myth; one day, their wishes and enthusiasm will send the muscles they are looking for to them.

Increasing muscle mass is not an irregular and unpredictable thing. Only strong strength training can stimulate muscle growth. This kind of training can't last too long or too often, otherwise it will hinder muscle growth and hurt. Once the training method is correct, you can immediately feel the progress - the growth of power.

I am often asked if I can use the heavy-duty training for six months to see the effect. I told them that it would take six months to see the results from the first training session. Arthur Jones once said that if a bodybuilder adopts the correct training method, he can develop his muscles to the limit within two years. If your current training has no effect, then stop using the old method.

For most people, the growth of strength is ahead of the increase in muscle volume. That is to say, perhaps only a period of strength growth, muscle volume changes are not obvious. Don't lose confidence at this time. As long as the power continues to grow, the muscle mass will definitely increase. The amount of muscle growth and the length of the lag (bottleneck) vary from person to person.

I belong to the type of intermittent muscle growth. I remember that there has been a 7-month strength increase and the muscle mass has not changed. I didn't know that muscle growth lags behind the growth of strength. I was very frustrated. I wanted to give up bodybuilding training more than once, but I still insisted. My strength growth has finally brought about significant muscle growth. The same rules were found in many students who trained with me.

My student Christian Obrist trained on strength training methods no more than 20 minutes each time three times a week. After four months, not only did the strength increase, but the muscles grew 15 kg and the lines were clearer. It is. Four months of training is more effective than his previous three years, six times a week for two hours.

Mike Menzel believes that when training a certain muscle, the number of groups used is small. Great strength, short training time, and all efforts. Maximize the stimulating method to achieve significant results. At present, this training method has been accepted by more and more bodybuilders and bodybuilders in the world, and has achieved good results.