(1) Determine the frequency range according to the training purpose.
A. Repeat the movements for less than 5 times in each group, mainly to develop muscle strength, with no obvious increase in muscle volume.
B. Repeat the action 1-3 times to develop absolute strength. Suitable for weightlifters to exercise, develop strength and limit weight gain.
C. Repeating the action for 5-8 times has a good effect on the growth of muscle strength and muscle volume.
D. Repeat the action 8- 12 times, mainly to develop muscle mass. It is a common training method for beginners, which has a good effect on exercising muscles and improving appearance. Sometimes in order to stimulate muscles in a deeper level, it can be extended to 6- 15RM exercises.
E. high frequency 15 (or above) is mainly used for reducing fat, shaping body, developing muscle lines and improving endurance.
(2) consider your own tolerance.
Muscle is composed of different types of muscle fibers, namely slow contraction muscle (red muscle) fiber and fast contraction muscle (white muscle) fiber. There are obvious differences in morphological structure and function between the two kinds of muscle fibers. The function of fast contraction muscle (white muscle) is mainly reflected in strength and explosiveness, while slow contraction muscle (red muscle) is characterized by strong endurance.
Red muscle fiber and white muscle fiber are mixed and distributed in human body, but the ratio of the two muscle fibers varies from person to person. Sometimes, the ratio of fast and slow muscle fibers in the upper body and lower body of the same person may be different, indicating that the upper body and lower body have the best response to each group of different repeated training.
The best way to find out the suitable repetition range of each group is to test. Upper and lower body muscles can be tested separately. The specific method is to measure your maximum strength level in a training action, then rest for 5 minutes, reduce the load by 25%, and do a group until you are exhausted (that is, you can't complete an action in a standardized way). Record the weight you can complete and the corresponding number of times, and then choose the range of times that suits you according to this set of data.
When selecting test training actions, compound training actions such as squatting, leaning over and paddling should be avoided. For example, your original goal is to test the exhaustion time limit of leg muscles, but when doing squats, you may have to end a set of training because of the exhaustion of your lower back instead of leg muscles. Beginners should give full consideration to the coach's opinion when choosing the test action.
After determining the best repetition range of each group, don't use the same repetition range every time, so that the muscles will adapt and it is not conducive to stimulating muscle growth.
(3) Muscle elasticity
After determining the best repetition range of each group, we need to consider the elasticity of muscles to determine the number of trainings per week.
In the case of adequate nutrition and adequate sleep, muscle tissue usually takes 48 ~ 72 hours to recover. If high-intensity strength training is carried out, especially for large muscles, the interval between two trainings of local muscles can be increased to 96 hours.
If the training intensity is not great, it is more suitable for most bodybuilders and bodybuilders to practice local muscles twice a week under the condition of reasonable arrangement of training groups. For junior bodybuilders, due to the small number of local muscle training groups, unskilled movement skills and low training intensity, training can be arranged three times a week.
Ronnie, who is famous for his high frequency, large capacity and high intensity training? Kalman, although he trains six times a week, he trains two different muscles every day, and each muscle gets training stimulation twice a week. Therefore, after entering the intermediate training, with the increase of the number of training groups and training intensity, it is enough to arrange local muscle training twice a week, otherwise it will easily lead to overtraining.