In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. Novices can do 8 to 12RM load, and each group can probably do 8 to 12 load. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes. Warm up for 10 minutes before doing the following exercises, and then you can run.

Chest: barbell bench press, upward inclined bench press, downward inclined bench press, dumbbell flying bird (4 groups in each group); ?

Biceps brachii: dumbbell bending with one arm and barbell bending (6 groups in each group);

Legs: Squat, arrow squat and heel lift (4 groups each);

Triceps brachii: dumbbell flexion and extension, narrow push-ups, dumbbell neck and back arm flexion and extension (4 groups in each group);

Back: Pull-ups (above 10 as far as possible), barbell bending over, sitting behind the neck (4 groups in each group);

Shoulders: push-ups, front horizontal lifts and side horizontal lifts (4 groups in each group);

Abdominal muscles: supine leg lifting group 4.

Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds. Abdominal muscles are practiced about three times a week. Exercise chest muscles and biceps brachii for one day, legs and triceps brachii for the second day, back and shoulders for the third day, and rest for the fourth day. Practice for four days in a cycle.

Extended content

Strength training here refers to training with the main purpose of improving strength, which is very different from training with the main purpose of improving muscles. To significantly improve our strength, we should at least pay attention to the following aspects:

One. Leg strength is king. Whether it is weightlifting, weightlifting or strong man, leg strength is the most critical. Many Hercules practice squats every day. Paul Anderson, king of Hercules, can squat 1206 lbs. In most strength events, the most important thing to achieve good results is to give full play to leg strength.

Two. Don't pay too much attention to upper limb strength. Many people take it for granted that as long as the upper limb strength goes up, the strength will naturally increase. This is very one-sided. In fact, upper limb strength is far less important than leg strength. For example, weightlifters neither practice bench press nor bend over to lift. ?

Three. Mainly barbells. If the target is muscle, the combined instrument can be mainly used for safety and isolation actions. But if the goal is strength, we should focus on barbell squat, forward squat and arrow squat. The only thing that Hercules recognizes in equipment practice is leg lifting, and of course barbell pieces are needed. ?

Four. Heavy weight, low frequency, multiple groups. In bodybuilding training, 6rm is considered as a heavy weight, but in strength training, 1~3rm is considered as a heavy weight. Hercules often practices more than 20 sets of squats every day. ?

Five. Attach importance to aerobic training. Without good cardiopulmonary function, strength training is easy to fatigue. It is not the muscles that are tired, but the circulatory system. Therefore, we must attach importance to running, mountain climbing and other training. ?

Six. Training with the masters. As the saying goes, playing chess with a rotten chess basket is a bad move. Training with a master may be frustrating at first, but it's definitely worth it. ?

Seven. Insisting on the growth of squat and leg lifting determines the growth of strength, so we must set goals and strictly implement them. Practice squats at least three times a week. ?

Eight. Develop the habit of exerting force in the legs first when exerting force. Everyone watched the weightlifters squat repeatedly during weightlifting to give full play to their leg strength. The strong man squats first when moving stones in the competition. The strength of the legs is much greater than that of the upper limbs, so we must develop the habit of exerting strength first in the legs and assisting the waist and upper limbs. ?

Nine. Make a training plan and keep a training diary. There is a plan before, and then there is an inspection. Because the strength index is quantitative, it is very different from paying attention to muscle feeling in muscle training. ?

Train with Tenuto once and complete an action two or three times. Bodybuilders generally like to finish one action at a time. But this is not good for exerting a person's strength. If you practice 30 groups of squats at a time, you can divide them into three groups, each time 10, and add some other movements in the middle.