After understanding this concept, let's go to general training. How do we choose our own training volume? There are many novices in fitness. Their general idea is that the more training, the better. The longer you practice, the more groups you have, which means the greater the final gain. Actually, it's not like this. This is an easy mistake for beginners. The growth of fitness muscles is essentially to destroy and tear our muscle fibers and break the balance of our bodies.
If you overtraining, you can't recover from it, there's no reason to grow without restoring your muscles and strength, and even lose weight will stagnate.
Research shows that it is reasonable to control the muscle training time within one hour, but the specific number of groups depends on your training mode and training objectives. To sum up, if the general population is gaining muscle, how many groups should you do in each training? Generally speaking, the 15 group is enough.
By comparison, we can draw the conclusion of 15 group. Let's take a look at the representatives of high-level strength, such as Schwarzenegger, who has never trained less than 30 groups at a time, or even reached more than 60 groups. The typical genius with high training ability in history is a genius because more than 90% ordinary people can't imitate him.
As an ordinary person, do you have the same willpower and adaptability as Schwarzenegger? Obviously not. In this case, if you imitate his training method, you will collapse immediately, which is what we mean by the highest value.
Let's take a look at a genius with the lowest face value and high-intensity training. Dorian Yates, a typical representative of high-intensity training, may have only five or six formal groups at a time, and only one formal group is done for each movement. Their training time is usually 30 to 40 minutes. However, due to the small number of training groups, he worked hard in each group.
This is not something that ordinary people can imitate. Ordinary people will soon fall into overtraining and nervous fatigue with extremely low training volume and high-intensity training methods. So we have a reference value of 5 to 6 groups, which should be within 15 groups.
10 to 15 is a reasonable range. A high-quality training is not just the pursuit of the number of groups, but the quality you decide. If you can focus on each group 100% every time and achieve perfect texture, I don't think you can last long.
15 group can be used as a reference for ordinary people. If you find that after finishing the 15 group, you still feel as if you haven't practiced anything, which means that the quality of your group is really poor and the training intensity may not be enough.
If you mean the group within 15, there is another great advantage, which is to help you gradually overload. Progressive overload is the golden rule of our strength training or muscle growth. If you don't do it, there is no reason for muscle growth.
What is progressive overload? Continue to improve the difficulty of your training. Only if you have a moderate number of groups, not too many, can you achieve long-term gradual overload. For example, if you want to increase the difficulty, it may be easier to do it by adding a little weight or a little number of times on the basis of the last 15 group training.
However, if you always like to do 30 or 40 groups, the process of gradual loading is very difficult, because every time you reach the late stage of training, you will find it very difficult, the quality of movements drops sharply, and the strength drops sharply, so you can't improve the difficulty.
So, I have been talking about what a training plan is, and I want to take a long-term view. From the first week, you can see where you will go in the 20th week. Is there room for you to constantly improve the difficulty of each step? This is the training plan. You can't say that from the first week, the more the better, the more painful the better. When you are exhausted, you can't take the next step at all, no matter whether your goal is to gain muscle, strength or lose fat. This is common sense.
So at present, if you find yourself working hard in the gym, but you haven't gained anything for a long time, then pay attention to controlling your training volume from now on. Once you control the number of your training groups and standardize your gradual load process, you will definitely make new progress and new changes.
The above is the answer to your question. I hope I can help you. Xiao Fang loves to raise iron! Share your fitness knowledge every day to help you get in shape! If you can please like, pay attention to, forward and support the author to write more content, thank you!