According to my years of training experience, what you did is not wrong, but it is still not correct enough. If you have kept in mind the motto of muscle mass training, broken through the platform period of muscle growth, and made some progress to your satisfaction, and entered the next stage of training, then you will stay big, not bigger, and you can only train within a certain limit. Therefore, to keep growing, we must go beyond the limit.
I am not the kind of person who is content with training and wins the honor easily. Look at the weight I use! I always want to go further, always looking for new strength and new plans that can keep me going. Fortunately, in terms of using weight, I have found that there is an intensity that can make me train 100%, and that is my unique "super group".
In the past, free weight and compound exercise were obstacles to my success in building muscle blocks. Now, I have applied them to the super group whose muscle mass has increased dramatically. Just as the main exercises of my chest muscle training are barbells and dumbbells, I use compound or free weight exercises in the super group, with no fixed angle and no limited plan.
Most bodybuilders only use the super group when the last muscle burns or swells. I do basic super group training so that I can train harder. I want to use them to increase the difficulty on the basis of the main exercises, in order to make the swelling go deeper into the gap of every hidden muscle and muscle group. Super group must be regarded as a serious and important exercise, that is, putting two muscle groups with opposite functions in a continuous group for cyclic training, with little or no rest between the two movements. At the end of every major exercise, I will concentrate on using chest pliers, push-ups and parallel bars to form a super group to increase my strength.
Now we recommend a 12-week super chest muscle training program to increase chest muscles quickly. Here are some important tips.
Three principles must be strictly implemented: 1. Persist in training for a long time; 2. Large amount of exercise and high-intensity exercise; 3。 Use the correct form (standard action). In addition, if you take me as an example, then some of my personal preferences should also be taken into account. First of all, I am an advocate of a wide range of sports. I firmly believe that adequate stretching or expansion is an important factor for the complete contraction of the pectoral muscle, and the stretching and contraction range of the pectoral muscle can be increased by moving the shoulder and latissimus dorsi back and forth. Secondly, keep the main exercise sequence as follows: flat bench press, upward inclined dumbbell bench press, upward inclined dumbbell bird 12 weeks, and complete chest muscle training twice a week. Be sure to warm up before the main exercise. For example, flat bench press should be warmed up in three groups: group 1 group with barbell bar 12 times, group 2 with light weight for 20 times, and group 3 with formal training weight for 6 times. As for the upward inclined dumbbell bench press and upward inclined dumbbell flying bird, you can do 1 group warm-up respectively, and gradually get familiar with light weight and related exercises. At the end of each month's training, change and reorganize some super groups appropriately. This new super combination will strongly stimulate your chest muscles.
Kalman 12 Week Super Chest Muscle Training Program
1-4 weeks
Number of practice groups
Platform press 4 12-7
Stretcher with Chest Super Group 4 15
Tilt up dumbbell bench press 4 12-8
Push-ups Super Group 4 to Exhausted
Rising dumbbell bird 4 12- 10
Parallel bars arm flexion and extension exceed group 4 to exhaustion.
5-8 weeks
Platform press 4 12-7
Push-ups Super Group 4 to Exhausted
Tilt up dumbbell bench press 4 12-8
Stretcher with Chest Super Group 4 15
Rising dumbbell bird 4 12- 10
Parallel bars arm flexion and extension exceed group 4 to exhaustion.
9- 12 weeks
Platform press 4 12-7
Parallel bars arm flexion and extension exceed group 4 to exhaustion.
Tilt dumbbell bench press up 4 12-7
Stretcher with Chest Super Group 4 15
Rising dumbbell bird 4 12- 10
Push-ups Super Group 4 to Exhausted
Note: Beginners should combine the routine chest training plan and gradually adapt to the training method of this plan. In the first and second weeks, each super group only does two sets of exercises. In the third week, when you feel completely adapted, you can increase it to four sets of exercises in each super group.
Super group exercise 1: flat bench press and chest pliers with stretcher
Flat bench press allows you to have the widest chest muscles. No movement can fight the whole pectoral muscle with so much weight as this movement, and no movement can dominate so many muscles to develop the whole pectoral muscle like this movement. In practice, you must use as much weight as possible and expand the range of motion. When the barbell goes down to the chest, let the latissimus dorsi move backwards and downwards together, and when pushing up, let the shoulders and latissimus dorsi help you push the pectoral muscles to the top.
When the pectoral muscles are exhausted, immediately make a stretcher (adjust the weight in advance) to clamp the chest, and put your arms back 180 degrees or more, so that the pectoral muscles can be fully stretched. With the tension of the pectoral muscles, your arms can be delayed for a while. Then, concentrate the contraction force of the chest muscle and pull forward (minimize the arm force) until the two handles touch. My practice is to keep my arm straight at all times, so that I will not form a downward angle at any time and keep my arm in a state of horizontal movement.
This non-stop circular movement (one main movement plus another corresponding movement) constitutes the 1 th super group, with a rest of about 30 seconds between groups, and the cycle is repeated for more than 3 times. In order to complete all four groups of exercises, the number of bench presses is 12, 10, 8 and 7. The four groups of chest clips of the stretcher should be repeated 15 times/group.
Super Team Exercise 2: Tilt dumbbell bench press and push-ups upwards.
Because pectoralis major is exhausted, the second super group can be used to strengthen the training of the banded muscles at the top and bottom of pectoralis major and the restricted areas on both sides.
You need to enter the upward inclined dumbbell bench press group as soon as possible, so you only need to do the 1 warm-up group. In order to get familiar with the new movement angle and control the stability of dumbbells, choose a weight range that can provide solid resistance to do the exercises of each group 15. If the weight is too large, it will become a formal group. If the weight is too light, it will not help the formal group.
The first formal group did 12 push-ups. Once finished, they immediately do 1 push-ups to exhaustion, and repeat the cycle three times. In order to complete four groups of exercises, the last three groups of upward tilt bench press were 10, 10 and 8 times in turn. In addition, the range of each push-up should be as large as possible, and the number of times should be counted. Each group of exercises should be exhausted, and at the same time, they should set goals for themselves and surpass the original times in the next training.
Super Team Exercise 3: Tilted Dumbbell Birds and Parallel Bars Arms Flexing and Stretching
The above training has made you feel very hard, but you still need to stick to it.
The upturned dumbbell bird and the parallel bars arm flexion and extension are both my favorite and the most terrible super groups, because they can mercilessly stimulate every hidden muscle and make it fully swollen and stinging, but you will proudly finish it when you get home.
Warm-up is very important for the practice of tilting dumbbell birds upward, because this is a special stretching exercise, and the chest muscles need the best flexibility and congestion. Do 1 group, 20 times/group, and the weight used can bring slight swelling to the chest muscles.
The first group of official ascending dumbbell birds should do 12 times, and work hard but don't be too tired to finish the last one. Because the pectoral muscles are always in a fragile and sensitive posture during the exercise, it is necessary to concentrate on control and always keep the pectoral muscles in a state of stretching and tightening. When you approach a straight posture, lock your arms and bend your elbows only slightly. During the whole movement, the dumbbell is controlled to be in a horizontal position, and the tension of the pectoral muscle is used instead of the shoulder to resist, and the dumbbell is lowered to both sides to be parallel or slightly lower than the ground. Dumbbells are also lifted by pectoral muscles instead of shoulders or arms, and are connected at the center line through the contraction force of pectoral muscles.
Don't rest, do the parallel bars arm flexion and extension at once and try to repeat the exercise. Don't swing or bounce when practicing, and keep your muscles in a tight state to get the most practice times. Often move up and down, fully feel the stretching and burning sensation of the lateral and lower parts of the chest muscles. The above two actions constitute the third super group, which is repeated for 3 times, and each group should be kept within the range of 12- 10 times.
Training arrangements in cullmann
Day 1: chest, shoulders and triceps brachii Day 5: biceps brachii and quadriceps femoris.
The second day: biceps brachii and quadriceps femoris. Day 6: biceps femoris and back.
Day 3: Back and biceps femoris Day 7: Rest.
Day 4: Chest, shoulders and triceps brachii
/kloc-After 0/2 weeks of training, rest for one week, and then restart the regular chest muscle training program. If you want to try this 12 week shock training again, you should do it at least after 8 weeks.