How long has your fitness schedule changed? Or have you been changing your movements? People who have been training for a long time must have heard of it, "Always change the training movements and don't let the muscles get into an adaptive state, otherwise the growth hormone will drop." . "This sentence, so when many beginners hear this sentence, they start searching for training menus or exercises everywhere on the Internet, and then practice different movements every time they go to the gym, and they find that their muscle growth is not ideal! So how often should we change the training movements or menus?

How often should we change the training movements or menus? First of all, we should know that the phrase "often changing actions to confuse muscles" is not completely unreasonable, including arnold alois schwarzenegger, the godfather of fitness, who once mentioned the word "muscle confusion" in his training skills. Why is there this sentence? In fact, our body has a strong ability to adapt to the environment and learn. When you perform an action repeatedly, the learning function of your brain will gradually improve, and your central nervous system, muscles and hormone levels will be adjusted and coordinated accordingly. When the muscles fully master the movements and rhythms, the learning function of our brain will return to the normal state, that is, the learning work at this stage will be completed, so that the * * * brought by these movements will also be reduced.

Muscle disorder is trained by different swimming strokes or weights, which is called muscle disorder. Its main purpose is not to let muscles adapt to the same training mode and weight intensity for a long time. The most classic method to cause muscle disorder is pyramid training.

How often do you change your training? Generally speaking, it is recommended to train the same set of movements for about 12- 18 weeks before making a plan to change the movements. Of course, this is only an estimate and may not be suitable for everyone. However, if you have certain training experience and judgment, you can adjust it around 12 weeks (three months), or you can judge whether you need to switch to a new training plan through the following four situations.

1. When your diet nutrition, rest time and training intensity have all reached the goal, but your muscle growth has become slow or even stopped, it means that your muscles have reached the platform period and you need to change your training movements to carry out different * * *.

2. Observe whether your fatigue is accumulated over time and you are not excited about long-term training actions. At this time, you must rest yourself or adjust your training methods to reduce your psychological pressure, so that you can go all out to retrain.

3. When it is confirmed that there is no problem in posture and weight bearing of the same training action, and the training part will feel pain or discomfort, it is necessary to immediately change the grip or training action and ask professional coaches and doctors to evaluate it.

4. Obviously, when the proportion of muscle development or muscle strength is not equal, for example, the muscle strength of the core muscle group can't bear the training weight such as squat or bench press, indicating that your muscle strength is unbalanced. At this time, you must change the training sequence or action.

If you have certain training experience and judgment, you can adjust it around 12 weeks (three months). The above four points can be used as the basis for you to evaluate whether to change your training movements. However, if you are new to fitness, you should repeat the same movements for a period of time, and then consider changing the movements or sequence. This is because in the new stage of muscle learning and building, our body must spend more time and muscle strength to be familiar with how to master the correct posture and establish a good muscle-nerve connection.

Reference///barbend

Editor//David