1. How do we choose the weight of bench press?
Schwarzenegger pointed out that 75% of the maximum weight is the most effective weight, so we can exercise with 75% of the maximum weight on our backs during normal training. But we also know that the best combination of upper body muscles is between 10 and 15 times, that is, 10RM to 15RM, but often we can't push the 75% limit weight so many times!
If you encounter this situation, it means that your muscle endurance is too weak! You should know that muscle endurance is also one of the five elements of body potential energy! As important as muscle strength! If this happens, you can try the descent method or do more super group training.
Gradual training, this training method is to gradually reduce the weight in the process of resistance training, one group is lighter than the other, but it is maintained between 10- 15RM. Super group training means that you can choose to do another action to train pectoralis major immediately after barbell bench press, such as dumbbell bench press or push-ups, to further stimulate pectoralis major. Enhance your muscle endurance.
Second, the training method of bottleneck period.
Often after training for a period of time, it will enter a long bottleneck period. When you encounter a bottleneck, you must find a way to be sudden, but blindly practicing hard will waste time and energy. The principle of breaking through the bottleneck period is very simple, that is, changing our usual training methods or movements, making our muscles adapt again, thus making our muscles grow. The following small series will share some dry goods with you!
Pay attention to the importance of explosive force training! The more disciplined muscle training is, the easier it is for us to find that although we are strong, our explosive power is not strong, and our punches are not as strong as those who are younger than ourselves. Why did Bian Xiao emphasize explosion, not for fighting, but to illustrate the importance of explosive power to muscle growth?
When we do bench press with normal training methods, our speed is neither fast nor slow, so we will stimulate muscles to make muscle fibers stronger, but compared with people like boxers, boxers will have more muscle fibers with the same size of muscle blocks! There are more nerves in the muscle! And nerves directly determine your control degree and training effect on chickens!
The second point is the principle of bench press 42 10. Here, 4 means that the falling process of bench press takes 4 seconds, it takes 2 seconds to stop at the lowest point, it takes 1 second to push up forcefully, and finally it falls directly to the highest point without rest. This kind of training is especially great for people with strong explosive power. It will help you thicken muscle fibers and your pectoralis major muscles. At the same time, it is especially good for you to break through the bottleneck period!
Bench press is particularly effective for the exercise of pectoralis major. Normal bodybuilders highly admire this action of strengthening pectoralis major, but only by flexibly using what we have learned to stimulate pectoralis major to repair can we become stronger faster!