What kind of muscle is good muscle? Is extremely strong or TianTiao clear fully? Is loud or a rock-solid muscle? You have in fitness? Your muscles is eligible? Your muscles can play many points?
Yes, I know, you are a strong and handsome, who raised multiple is not important, the power to strong and handsome the growing only enjoyable, but with effect of muscles and strength increase and not synchronous. We can always see examples of this, every gym someone looks no special developed muscles, compared with those who supports with the physical person, their level can raise greater weight. Very ashamed?
No matter use which kinds of means training, important is to achieve your goal. If a chunk of muscle is target, you need to use medium weight, 8-12 times, many groups, the strict movement, the different action combination, short group, make different muscles intermittent hyperemia pump up. If raise greater weight is your goal, should use as much weight to training.
Muscle growth may be your main goal, but strength increases have obvious advantage, because this is the most significant progress logo. More power, greater progress. In addition, strong and handsome person also expect more strong! Even if you recently did not participate in the power game plan, there is no reason to use the poor weight do core main action. And sometimes, may need to show your muscles to someone more useful than are!
This kind of thinking makes most strong and handsome person in order to detect himself from how strong and doing the test. The problem is they use maximum attempt weight to test.
Describe the maximum weight isn't the best injured method!
Use a single biggest attempt weight is waiting for the injury occurred. When the injury occurred, strong and handsome person has done in the last thing the stop training, and make progress stalled -- have to mention is that after the injury happens, pain will continue for a long time. Don't make a fool!
Use a single biggest attempt weight is not even a good muscle strength instructions. When using a single biggest attempt weight, bones and joints under the main pressure, this is why the Olympic weightlifting championship does not have a sword of muscles, they carved with huge, thick and thick strong bones. For example, with squats height is big decision factors. Shorter than tall has obvious advantages, this not only because of the short a low center of gravity, also because of short weight lifted a shorter distance.
A real muscle strength test should be higher number of lifting weights. Some people mistakenly believe higher more is endurance and aerobic capacity test, but this is a misunderstanding. In a minute, finish 20 times than needed to run the intensity endurance.
Many strength test mode is a complex calculation, you may know these types. Use a single biggest attempt weight (in order to maximize their attempt weight, no damage potential is almost impossible), divided by three-quarters of the four, which in turn 15 pounds and 15 pounds,,, etc. And here I am proposed method is much more simple, only need to test based on the weight, do proper test. The whole process takes just a few minutes, and very interesting! You ready to challenge? If ready, start now test, and see how much do you strong!
push-ups
No more than this simple, old-fashioned push-ups, but forgotten movement, this is through practice pecs and deltoid muscle built before an excellent action beam body, i.e., is also an excellent strength indicator. (this is why push-ups were still firefighters as executive ability of physical tasks ruler.)
According to your weight to test your ability is not appropriate, give yourself as much time (as long as you don't put the arm from the ground up or suspend do not exceed 10 seconds). If you can accomplish 100 above, you really are a man's man! Even 50 is great, 30-40 fail, if even 25 also do not, this is the time to begin to strengthen training your functional power, incidentally, although lie push and push-ups these two movement is similar, but lie pushed very good people do not necessarily, push-ups. Reason is, push-ups need more balanced muscle work together, and then lie push more leveraged weightlifting is.
Stick wall bent for
Hold the barbell, shoulder, back, buttocks, and upper limbs hind (triceps) stick a wall. Feet apart. About 14 inches from the wall. Hold the position changeless, or bend your knees, according to the strict action bent to lift the barbell shoulders. If your weight below 160 pounds, can do 100 pounds of bending four times in your weight for this level, is outstanding; 80 pounds four good; 60 pounds four times is medium. If you weight is in 170 to 190 pounds, 4 times between 120 pounds, bend heave is outstanding; 100 pounds four good; 80 pounds of 4 times is medium. If you have a weight of 200 pounds or more, you need to bend heave 140 pounds four times can be as a good, 130 pounds is good, 110 pounds is medium.
Exhaustion pull-ups
Once again, we started this basic but cruel strength tests. Pull-ups different from development latissimus muscle pull-ups, when practice latissimus muscle, action can be controlled and meaning whole should keep, in order to put the pressure on hold back muscle, should is high bar, as the body rises, head fadeaway away from horizontal bar. Then as pull-ups, adopting the grip horizontal bar, in order to make the chin, the body can have some swing poles. If you can do 20, you have good physique, if more than 30, i.e., has tremendous strength, 15 is acceptable, less than 10 is very bad, if this is so, you should leave comfortable light weight down exercises and instruments start practicing pull-ups action.
Weight and triceps-act
For the purpose of simple and safe, try this. First muscles warming up, then use and you weight equal barbells do lie push, if you connect 4 will not finish, stop the test! Don't be sad, safety is more important than regret. If you can accomplish 5-8, you are normal level, if can do 10 times above, you are a strong person, if can do 25 times above, nobody dared to touch you!
Sitting before keep smooth lift
This may be your ever seen, the most demanding of shoulder strength tests. Sit chair flat with the stool, the head, keep the barbell up to arm unbend, then to slowly forward to the height of the barbell eyes down, arms straight, maintain this static pose 5 seconds. If you weight is in 200 pounds below, you can give me the barbell 75 pounds for 5 seconds, your own shoulders can score for good. 65 pounds 5 seconds is good, 50 pounds 5 seconds is medium. Less than 45 pounds is poor. If you weight more than 200 pounds, you need to keep 90 pounds 5 seconds the best assessment, 75 pounds is good, 65 pounds is medium, if less than 50 pounds, you need more practice deltoid muscle or your body fat is too high, muscle too little, practicing.
A minute 1/2 weight squats
As previously mentioned, one's power and his squats ability has the very big relations, if you need to do a leg and lung function stable test, try the following tests.
Use your weight, given the barbell half a minute to do as many squats, many no training experience or a beginner may do less than double figures, but for an experienced 25 times the strong and handsome person is medium level. One minute do 30 to 40 times is good, if you can do in a minute more than 50 times, that is very arrogant!
You may notice that above tests didn't use accurate rating system. This is because test and is not a race, instead, is an independent judge oneself ability method. If you decide to do a test, you should not do in a training day. Separate test is also a training! In fact, this type of training for regular training was a very good change, or when you need to increase training, is a good supplement.
You have much stronger? If you are not every action, great, also did not concern. Most people always have a weakness. Even develop strength and not your purpose, know you now strength level is also very good. For detection of your progress more is a good idea. Look at your own!
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