There are many strategies to overcome the phenomenon of training plateau, including choosing different training actions, increasing rest and recovery time, changing the number of groups and repetitions, changing the speed and intensity, and choosing different training methods.
Understanding different resistance training will be of great help to overcome the platform period of training and achieve ideal results. No training method is more effective than other training methods, but the diversification of training methods can definitely prevent sports injuries, overtraining and boredom. I'll introduce you to several resistance training methods.
Single group training method? Single group training is a basic training method (8- 12 for each muscle group), which is often widely recommended and used by beginners. This method is quite effective and saves time.
Multi-group training This training method is also widely used, and each action consists of 3 to 6 groups (usually loading the same number of groups).
Super group training method? Super group training refers to combining two different training movements without rest. (Many groups may be repeated). This training method is very popular with bodybuilders, and it is not recommended for beginners and intermediate bodybuilders to try it, which can effectively increase muscle hypertrophy.
Three groups of training? The three-group training method is similar to the super-group training method, but the difference lies in the combination of three different training movements (usually used in the same muscle group) without rest.
Giant training method, also known as combination training method? Large group training method is similar to three groups training method and super group training method. By combining four or six different training moves without rest, we often exercise different training moves on the same muscle group.
Pyramid training? Pyramid training methods are mainly divided into three categories:
(1) light to heavy load/ascending pyramid training method: each group gradually increases the weight and reduces the number of repetitions.
(2) From heavy to light/descending pyramid training method: The first method is Oxford-style skills, in short, contrary to the ascending pyramid training method, starting from IRM. When the weight of the load decreases, the number of iterations increases. The second training method is to reduce the weight and repetition times, which is also commonly known as decomposition training method.
(3) Full pyramid training method or triangle training method: it is a kind of consuming and intensive training method. It is a combination from light to heavy, from heavy to light, increasing the load of resistance first, and then reducing the load of resistance.
Early fatigue training method? This training method is equivalent to a widely used skill. To put it simply, it is to train large muscle groups separately first, and then train large muscle groups and small muscle groups at the same time.