"Why do you practice so many groups?" "oh! I have been training like this ",which is the basic requirement of bodybuilding." Bodybuilding stars practice like this "... There are many answers. Do you agree?
I don't agree anyway. I don't think anyone will be satisfied with their progress. In this essay, I will introduce you to a better training method, which can quickly increase muscle mass.
In five years, in order to find such a method, I greedily collected bodybuilding books, carefully studied the training plans of bodybuilding stars and imitated them. As a result, no one was satisfied, and I made little or no progress.
Later, I asked Mike? Menzel asked for advice, thus starting a truly efficient bodybuilding training. (Note: Mike? Menzel and Schwarzenegger, Tom? Praz and others are famous bodybuilders of the older generation. After retiring, he devoted himself to popularizing his unique bodybuilding training theory, which had a revolutionary impact on bodybuilding. His article "The Method of Rapid Muscle Development" once caused a great sensation in bodybuilding, even Dorian? Naz said: No Mike? Menzel's training theory will not make me who I am today. )
I remember reading his book The Rapid Development of Muscle Cleanliness, and I was deeply shocked. I immediately ordered all his training materials and videos and called him to tell him my admiration. After more than two years of telephone contact, I can finally train under his personal guidance. This made me a loyal believer in intensive training and won the ANB heavyweight bodybuilding championship.
It sounds a bit like a fantasy, but a set of high-intensity exhaustive training (OSF training method) is really my secret weapon to become a champion.
The word intensity is used to describe the degree of training effort. Take barbell bending as an example. Suppose you have the ability to do 100 pounds 10 times, and you only do 10 times in each training, your muscles will not be able to further develop their potential. In order to make muscles grow, you must go beyond the limit, such as doing 1 1 or 12 times. This high-intensity stimulation is a necessary condition for muscle growth.
However, what we often see in the gym is that many people do four groups of flexion a predetermined number of times, which may be 12 times, and the four groups use the same weight. Do the same number of times. All they do is useless work below the muscle limit.
In order to ensure high-intensity training, special attention should be paid to the last time of each group. The last time I tried my best was to turn on the switch of muscle growth mechanism. Once you are completely exhausted, there is no need to practice another group. It is not only unnecessary, but also dangerous, otherwise it is annoying overtraining.
Menzel often reminds me that training is a negative factor, because the only thing you can do in the gym is actually hurting your muscles. Every time you do one more group, the damage will deepen.
Many people don't seem to believe that their muscles will get longer after leaving the gym, because they go to the gym almost every day to "recharge their batteries". I suggest that these people stop training completely for a week and see if the result is as terrible as expected. I promise, you will probably be surprised to find that you are stronger than before. At least, the result will not be the level you expected to return to 20 or 30 years ago. Remember: muscles grow when you are resting. Don't disturb them until the Yangtze River is over.
Menzel pointed out that bodybuilding training is not endurance training, and it is not the time you spend in the gym that shows your hard work. High intensity is the key to bodybuilding training. Short-term, low-frequency and high-intensity training is the key factor to promote rapid muscle growth.
By adopting a higher training intensity and doing only one set of any given movement, your training will be shortened to 20-30 minutes each time, and only 2-3 hours per week, and the muscle growth rate will reach an unprecedented level.
Now tell me, would you like to be the second group?
Attached:
Mike. Menzel answers questions from readers.
Q: I have read your articles and textbooks and know that you advocate low-group training, but why do those bodybuilders in magazines do many groups? If you say that high group number training is not good, then why are they all like big Macs?
Do you know how many professional bodybuilders there are in the world at present? Only/kloc-more than 0/00. Compared with bodybuilders in the world, this is a negligible figure.
These professional athletes have genetic advantages and strong adaptability that ordinary people do not have, so they can make use of the amount of training that ordinary people often overtrain and make progress more easily.
If there is no difference in heredity and adaptability, I think there will be thousands of professional bodybuilders in the world. Everyone who trains like them will become as strong as them.
In addition to the advantages of heredity and toughness, many professional bodybuilders will use some illegal drugs, such as steroids, to promote muscle growth under the temptation of huge competition bonuses. It is not uncommon to expose athletes who are positive for drug testing in newspapers.
If you don't believe me, you might as well spend a few months training like your favorite star, doing the same exercises, the same number and times of groups, and arranging meals like them. I bet you will be overtrained and exhausted. Your enthusiasm for training will soon decrease and your weight will plummet.
Ordinary people not only don't have a good genetic advantage, but most of them have to work and study, and they all have families and careers, which makes it impossible for them to eat and rest all day like professional athletes. For better recovery.
This is also the reason why I advocate low group number and high intensity training for most bodybuilders. Practice has proved that this is a very effective training for everyone. It once made me a bodybuilding champion, and it also made many young athletes realize their dream of winning the championship. Even Mr. Dorian Olympia today? Yates said: this is the training method that has brought me the greatest progress, and it can produce amazing results.
Yes, it can really produce amazing results.