As the name implies, your training volume is from less to more. For example, doing dumbbell bending, the first group does five, the second group does six, and the third group does seven, so that it increases.

The advantage of this method is to increase the amount or weight step by step, so that it is easy to achieve the function of moving bones and muscles during training, and at the same time, it can make muscles better adapt to this state. Of course, in the process of training from light to medium, we should also increase the rest time, but we should not rest for too long. The disadvantage of this training method is that in the end, you have no extra strength to complete the last set of training. Of course, this is the best training method for most beginners.

2. Decreasing group training method

Decreasing group training, also called inverted pyramid training, is actually to reduce your training weight one by one. When you do one set of extreme strength training, don't rest, and immediately proceed to the next set of training. You need to lose weight by 65,438+00% in this group of training, and continue to lose weight by 65,438+00% ... until you are exhausted and can't do it anymore. At this time, you have no strength to do the next move.

This training method can make you easily reach the training level you want, and the intensity can also be improved quickly. When you do maximum strength training, you will feel strong muscle expansion. In the next training, although you reduced the training intensity, the effect was really obvious. This training method can also be applied to other training, such as running.

When you don't warm up enough before training, your muscles or bones will feel the damage caused by this method. In order to avoid this kind of injury, you should fully warm up. This method is suitable for trainers with a certain foundation.

3. Cyclic training method

Traditional strength training is to do multiple movements for the same muscle group, while cyclic training is to do one movement for multiple muscle groups, then switch to another muscle group immediately, and then do a group of movements without rest until each muscle group completes a cycle, and then repeat.