To start a week’s muscle training, you should take a standard muscle picture and start with grip strength – GIGAZINE

Strength training is important for reducing body fat and getting a toned figure, but there are many people who have experienced frustration without it continuing for long even after starting muscle training. If you’re new to strength training, investor and author Julian Shapiro shares his tips for strength training success.

The Science of How to Build Muscle: The Complete Guide
https://www.julian.com/guide/muscle/intro

Visualize the body shape you want
When you start exercising, it is important to imagine what your body will look like after training. Everyone has a different body shape to target with muscle training, but when you are working on muscle training for weight loss or health purposes, you don’t need to aim for a body with perfect muscular shape like a bodybuilder.

Mr. Shapiro presents the following image as a picture of an average-sized man who has been doing muscle training for 4 months. Although the abdominal muscles are divided into 6 pieces, the shadows are not as obvious as athletes and bodybuilders, so I feel that I can achieve something by myself.

Depending on the person, some people may want to aim for a body shape that clearly shows muscle shape as shown below, but in order to get a body shape like the one below, the constant effort of muscle training will last for several years. there is a need. When beginners begin to train muscles, their body shape changes quickly 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’re just starting to train, your muscle mass increases and your body fat decreases at the same time, so it’s hard to feel the effects of weighing. Therefore, regular imaging sessions are effective in 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 a barbell, we often use “gripping or gripping motions.” For this reason, if you do not have the required minimum grip strength, 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 several ways to train your grip strength, but the simplest method is to use store-bought hand grips. However, this does not mean that you can hold your fists tightly, but that you need to learn how to hold them effectively in order to prevent injuries and improve training efficiency. Mr. Shapiro recommends the procedure of ‘holding and slowly releasing the handle’ as an effective method of using the handle. In addition, it is best to perform 3 sets of 10 repetitions on each hand every day, with 3 to 4 minutes between each set.

Manual clutch demonstration from Shapiro on Vimeo.

The site posted by Mr. Shapiro also includes other suitable muscle training diets and training methods other than grip strength, so please visit the site if you are interested.