To make a habit of muscle training, you should take muscle recording photos & start with grip strength first
Strength training is important to reduce body fat and get a tight body, but there are many people who have experienced frustration without lasting long even after starting muscle training. If you're new to strength training, investor and author Julian Shapiro shares his advice for strength training success.
The Science of How to Build Muscle: Full Guide
◆ Visualize your desired body shape
When you start working out, it's important to visualize what your body will look like after training. Each person has a different body shape to aim for with muscle training, but when you work on muscle training for weight loss or health purposes, you don't need to aim for a body that has perfect muscle shape like a bodybuilder.
Mr. Shapiro shows the following image as an image of an average sized man working on muscle training for 4 months. Although the abdominal muscles are divided into 6 pieces, the shadows are not clear like athletes and bodybuilders, so I feel like I can achieve something myself.
Depending on the person, some people may want to aim for a body shape that clearly shows the shape of the muscles as shown below, but in order to acquire a body shape such as the one below, continuous effort for muscle training will be continued for several years. is needed. When beginners start muscle training, their body shape changes rapidly at first, but once they gain muscle to a certain extent, it becomes difficult to increase muscle mass.
Take pictures of your body shape regularly
When you just start muscle training, your muscle mass increases and body fat decreases at the same time, so it is difficult to feel the effects of weight measurement. Therefore, regular photo shoots are effective for realizing the effects of muscle training and improving motivation. Muscles grow little by little every day, so even if you look at yourself in the mirror every day, it's hard to notice the growth.
Shapiro recommends photographing your body every six weeks so you can see your muscle mass.
- Strengthen your grip strength
When training with equipment such as barbells, we often use “movements to grab the bar or grip”. For this reason, if you do not have the minimum grip strength required, you will not be able to continue training. Shapiro recommends working on your grip strength first to keep your training moving to the next level.
There are multiple ways to train your grip strength, but the simplest method is to use store-bought hand grips. However, it does not mean that you can grip the hand grip with force, but you need to learn how to grip it effectively in order to prevent injuries and improve training efficiency. Mr. Shapiro recommends the action of ``holding the handgrip and slowly releasing it'' as an effective way to use the handgrip. In addition, it is best to perform 3 sets of 10 times on each hand every day, with 3 to 4 minutes between each set.
Hand Gripper Demonstration from Shapiro on Vimeo .
The site published by Mr. Shapiro also includes other diets suitable for muscle training and training methods other than grip strength, so please visit if you are interested.
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