Found some problems.
There will be some problems in the long-term Texas intermediate trainer project.
For example, after multiple cycles are superimposed, the chronic fatigue of the nerves continues to accumulate, and finally the training is exhausted and the effect is reduced.
In the training plan of Texas, the biggest problem is load shedding. There is no clear load shedding plan in the medium-term plan.
Everyone's physique is different. Usually, everyone's resilience is closely related to genes and gender.
Resilience determines the effect of a person's training.
Overtraining will inevitably lead to physical and mental fatigue, especially other pressures in life constantly stimulate sympathetic and parasympathetic nerves, leading to the accumulation of stress and fatigue.
In blade master training plan, GZCL plan and CANDITO plan, I selectively look for load shedding plan.
First of all, for intermediate trainers. Generally speaking, it is (three trainers who are more than 5.5 times their own weight).
It can be carried out according to the medium-term plan of Texas training plan.
Simply put, Monday's stimulus is 5*5. I recommend squat and bench press. Small weight recovery polishing technology on Wednesday. Friday's high-intensity stimulation, I recommend three together.
The rest time between groups is generally more than 5 minutes.
Usually this week is a cycle, and I have been implementing this plan for almost three months.
How do you feel? Tired, by 1 half a month, I can only practice twice a week. Monday and Friday, but even so, my level is rising steadily. But now it's stuck.
These days, when I was more at leisure, I found several foreign schemes and studied them well.
It can be said that the training plans of top athletes are very different.
With the plan I mentioned above, the gap is really big.
We should not be superstitious about foreigners' plans. First of all, their constitutions are different. Second, and most importantly, most of them have different views on drug stimulation from those in China.
In their place, taking drugs is a very common behavior. With or without drugs, the testosterone concentration in the body will be several times worse and the recovery ability will be much worse.
For example, in the CANDITO program, 80% of the maximum training weight TM is actually used for load reduction training. To know this weight, you can do weight training. Therefore, this scheme has no guiding significance in load rejection.
Moreover, it is difficult for the author to practice bench press three times a week for five consecutive days. At least I personally can't apply it.
The idol training method uses 15 from 40% to 50% to 60% during uninstallation. This value is instructive. 1*5, but 5 times is only 1 group.
For example, if the limit of personal bench press PM is 150KG, then the maximum training weight TM should be (90%) of PM, that is, 135KG.
Then this 60% is only 8 1KG. For friends who have enough training experience, this weight is still a warm-up weight compared with PM or TM, even if 20KG is added.
So this load rejection plan lasts for a week. For intermediate trainers, this week can be regarded as the total load reduction plan after continuous cycle (Texas Intermediate Training Plan).
You know, for beginners, linear programming is even enough to support their own training for several years (it is impossible for everyone to continue to concentrate on training). You don't need to think too much about periodic training before the three events reach 5.5 times of your own weight. They just need to reduce the burden on a regular basis, which is simple.
This is also an interpretation of novice welfare.
As I said just now, the load shedding scheme of several cycles plus one week can be regarded as a big cycle.
But I have studied many schemes.
They all have an invisible clue in essence, that is, starting from muscle hypertrophy, gradually increasing training intensity, reducing training ability, and finally sprinting to reduce load.
But the main purpose of load rejection is not to restore muscles, but nerves.
Many friends should know that a person's state can have an absolute impact on a person's PM, and the personal level will even fluctuate more than 10% of the total weight.
This is a terrible thing. The so-called overtraining is essentially a disorder of the central nervous system, which has a great influence on muscle activation, repair and endocrine regulation.
Overtraining is manifested in personal feelings: listlessness, great aversion to training, physical illness, slow muscle recovery, and aches all over. ...
Why do you think many people haven't changed after practicing for several years?
Because the training plan is a very complicated matter, you need to study and explore, not just practice.
A person who is divided into five or six categories will never take the three major items seriously. They may be in good shape, which is good. But if your goal is to have both strength and figure, it's not good for you.
Almost all bodybuilders know 5- differentiation training. Out of laziness, they use this as a template to keep training, and finally reach a bottleneck or even get stuck for life.
Excessive differentiation training wastes time and energy, and even ignores the recovery ability of the body and nerves. From an economic point of view: these are all costs.
Back to the topic just now, in fact, this muscle hypertrophy training can also be used as a load reduction plan, because we can set the intensity lower, 3-5* 10, and the intensity is at most 70%, preferably 60% and 65% of TM. Texas plan is the main body, lasting for one week, with high intensity in the second week (Monday plan) and sprint in the third week (Friday plan). Take this as a cycle.
Of course, there are two points worth noting.
1. Scientific research shows that high-intensity training and persistent moderate-weight training have far greater influence on nerves than other sports methods.
Second, the amrap group should avoid muscle hypertrophy training, that is, try not to do it for a period of time. Because it is easy to reach the limit of individual single group times, this limit brings more fatigue to the nerves than simple heavy load training.
In the process of training, except for sprint day, I usually push to the limit, but not at other times, but even so. Simply continuing the Texas plan and cutting corners will still fail to complete the plan.
Are foreigners so resilient? I think it's probably influenced by drugs.
However, it is not excluded that their rest quality, dietary factors, genes and other factors affect the training process.
In the past, everyone thought that Brother Lun was a natural player with great talent. But later, after the evidence that he took a lot of drugs every week came out, he realized that talent was just icing on the cake or drug stimulation. Imagine that your partner's testosterone concentration is several times higher than yours. What do you spell?
Take your life as an example, if you don't take drugs, you may spend more time than people who take drugs.
Therefore, many training plans should be formulated with reference to personal circumstances.
No one is the same, and no plan is really suitable for you. Only by studying on your own can you master the elements.
It is better to teach people to fish than to teach them to fish. It's just a fishing word, but it's hard to get, so that everyone can't explore it.