In our fitness training, if we want to achieve better muscle gain effect through fitness training, then we need to pay attention to it and do a lot of points, because we need to know that muscle growth and strengthening is not a very simple thing for us. For example, such a thing in fitness training is to arrange our own number of groups in training.

Because in my opinion, in the process of fitness training, if we can arrange the number of groups in training, then we can get better muscle stimulation from it.

There are generally two points to be noted about the arrangement of the number of groups in training. Then, I will introduce these two points to you in Bian Xiao, hoping to help you effectively.

First, arrange the number of training groups according to your own goals.

Generally speaking, in our muscle bodybuilding training, there are two goals, one is to increase our muscle circumference, the other is to increase our muscle strength.

For these two goals, the arrangement of the number of groups in fitness training is different. If we want to increase our muscle circumference, we need intensive training.

And if you want to increase muscle strength, then you need to arrange some training groups with heavy training weight in the arrangement of training groups.

Take barbell horizontal pushing as an example. If we want to increase muscle circumference, then what we need to do is moderate training, and then do more training actions, such as 10RM or so.

In addition, after doing barbell bench press, we can add a set of chest clamping equipment, or push-ups and other chest muscle training actions, which can stimulate our chest muscles to some extent.

For the other, it is to increase muscle strength, so when we do bench press, the training weight should be relatively large, for example, about 5RM.

Second, control the rest time between groups.

What we need to know is that in the arrangement of the number of groups, it is also very important to control the rest between groups for the effect we have achieved in fitness training.

Of course, the rest time between groups is not as short as possible, but also needs to be arranged according to our own training goals. If our training goal is to increase muscle circumference, then the rest time between each group of movements should not be too long, and generally it is better to be about three minutes.

And if our goal is to increase muscle strength, then the rest time between our groups can be a little longer, usually five to ten minutes is more appropriate, because we need to fully recover our muscles.