Brief introduction to the training rules of differentiation ⅰ and ⅲ
Only one or two parts or 1-2 muscle parts are exercised in each training class, and a training class is arranged once a day, which is divided into morning, noon and evening. The rule of three differentiation is a super intensive training rule, and only excellent people with extraordinary recovery ability can concentrate on the intensive training stage.
Brief Introduction of the Second and Fifth Differentiated Training Rules
Fifth, differentiated training: the training cycle is divided into five parts: chest, back, shoulders, arms and legs. The specific arrangements are: chest day, back day, rest, shoulder day, arm day, leg day and rest; Five differentiation training, muscle growth rate is not slow.
Analysis of Three Differentiated Training Rules and the Purpose of Differentiated Training
Analysis of the first and third differentiation training rules
When the bodybuilding training reaches a certain level and the physical quality, physique and training ability develop to a considerable extent, the body and some local muscles do not respond to any training stimulus. If the training stimulus does not reach the intensity corresponding to the body level, it will not have an effect.
If the stimulus intensity is small, the body will ignore it, or slightly strain. If the stimulus intensity is too strong, it will lead to injury or overtraining. Because of the great intensity of triple differentiation training, only high-level bodybuilders use this training method in the special stage of pre-competition training can their physique and competitive ability reach the peak.
Although the tri-differentiation training only acts on the local part of the body, even athletes with excellent metabolic function need 72 hours to fully recover their muscles under the stimulation of extreme load, and generally it takes 48 hours to recover. This is a problem that must be paid attention to and properly handled when arranging differentiated training.
Second, the purpose of differentiated training
They are all for the purpose of better serving training, such as gaining muscle, reducing fat and improving sports performance. Most bodybuilders aim to shape muscle lines, muscle contours, muscle fullness and girth.
Training capacity needs to be allocated according to the actual situation. As long as you remember that improving training ability+easy persistence is the most important factor, you should focus on these two variables, and you will see good results no matter which differentiated training you adopt.