If you need to spend 90 minutes in the gym every day to exercise muscle circumference and strength, then if you only train for 45 minutes, you will only get half the benefits from training. Is this correct?
We spent enough time on considerable weight-bearing training, and each group had enough rest. We train several groups in each movement, bombarding muscles from all angles, and each training has an extra second part training.
So how to make the training more efficient, increase the intensity, reduce the weight, and reduce the possibility of injury in a shorter time-do super group, triple group or giant group training-train the training movements in the form of back-to-back (without rest between groups)-you only need to complete the muscle training goal in the same short time as eating lunch.
Competitive bodybuilders combine several movements and train continuously to increase muscle clarity and burn more calories. This high-intensity training technique does not mean that it can be carried out indefinitely, but it can be used to reorganize your training, or one day you just want to speed up your training to shorten the training time.
Related combination action concept:
The difference among Super Group, Trio Group and Giant Group lies in the number of actions you perform continuously before the break.
Some articles in the super group call it the confrontation group, which is trained by two movements back to back without rest. You can't rest until you finish these two actions. The super group can include a pair of training actions for muscles (such as biceps brachii and triceps brachii) or the same muscle group (sometimes called compound training group). You can think that the super group is a long training group with two different movements; Its only requirement is that you should keep the rest time between two actions to a minimum, that is, let you switch from one action to the next as short as possible.
Muscle groups work around the same joints, including triceps brachii and biceps brachii, quadriceps femoris and biceps femoris, chest and back muscles, abdominal muscles and lower back muscles, forearm flexors and wrist extensors.
Sanhe group
It consists of three movements and back-to-back training, without rest. You can train any muscle group in three groups, so it works best on smaller parts of the body. For example, combined with the training movements of deltoid muscle, it can effectively bombard deltoid muscle from all major angles.
Giant group
The 45-day recommended exhaustion group consists of four or more back-to-back exercises without rest, and 360 sit-ups and 10 week abdominal muscle strategy are a giant group. You can think of it as a kind of cycle training, through which you can practice the same muscle group in a complete cycle group, quickly switch from one exercise to another, and keep your heart rate at a fairly high level. Mega-group is often used for compound training of large muscle groups and the body, such as back, chest and legs.
The benefits of super groups
Save time.
Do more work in less time. Back-to-back exercise can greatly shorten your training time, but it does not reduce the number of training groups you need. This can be achieved by shortening the rest time.
For example, if you have something to do, but you want to train today, being superior is definitely your best choice. It takes about 30 to 40 minutes to solve the battle, then take a shower, get dressed and do your own thing. Regular training takes about 90 minutes.
Super training intensity.
Training the same muscle group with multiple movements, and there is no rest between each group, can increase your training intensity, put forward higher requirements for the muscle cells you train, and also increase the response of growth hormone during your training and the next training, which will help you increase muscle circumference and reduce body fat. In other words, it can increase the blood supply capacity of your heart and the ability of your lungs to breathe oxygen. Because you have no rest, you need shorter time to recover your strength.
Burn more body fat.
This kind of continuous training can keep your heart rate at a high level, thus improving your metabolism, burning more calories and helping you lose weight. Because of its large amount of training and high intensity, this method is often used in pre-competition preparation training. In a given training period, by burning more calories, it helps to increase muscle separation and more muscle details. In fact, there is no difference between Supergroup and HIIT. You make the super group into a giant group, and then make three giant groups, with a break of 1 minute between each group, so it is an HIIT class. The full name of HII thick-intensity intermittent training is high-intensity non-intermittent cycle training, which is the super group to put it bluntly.
Super group training guide
The super group consists of two back-to-back exercises, which are designed to fight against muscle groups or single body parts without rest. When training antagonistic muscles such as biceps brachii and triceps brachii, generally speaking, your second round will be slightly stronger than the second group, but when you do two movements for the same muscle group, generally speaking, the second round will feel more tired and weaker than the second group. After these two actions are completed, you can rest and complete the recommended number of groups in the plan. If you don't understand the above, let's take Jinghu Lake as an example. If you do different muscle groups in the biceps brachii+triceps brachii super group, for example, you should be a little tired after finishing the first triceps brachii group, but you won't be tired if you use the super group, because triceps brachii is resting when you do it.
If you do the flat dumbbell bench press+tilt dumbbell bird super group, because the same muscle group is pectoralis major, but the focus is different, then you will feel particularly tired and sour when you do the second set of flat dumbbell bench press.
For the two training movements of the arm super group, they use a curved bar with the same weight. Because it trains a pair of antagonistic muscles, you can train with the same weight.
In the gym, you can achieve the expected training effect through the combination of two equipment training actions in a given time without disturbing other members.
Super group arm training (for antagonistic muscles)
Number of action teams
Standing bar bending 3 8- 10
Supine triceps brachii arm flexion and extension 3 8-10
Leg super group training
Number of action teams
Leg lift 3 8- 10
Leg flexion and extension 3 8- 10
The advantages of three-in-one and big groups
Increase the diversity of training. This can not only reduce the boredom of training, but also help you get through the platform period of training by forcing you out of your comfort zone or shocking a backward muscle group. For intermediate or advanced trainers, these skills provide them with alternative methods to increase muscle circumference, especially if you are already in the training stagnation period, and the super group, triple group and giant group stimulate muscles differently. When you give your muscles a new stimulus, your muscles will be forced to respond. "
If you want to be bigger and stronger, these training methods can make you do a lot of training in a short time. Research shows that doing a lot of resistance training and taking a short rest between groups is very effective in increasing muscle circumference. This is because in such training, your body will secrete and release a lot of growth hormone. Studies have shown that the level of testosterone and other growth factors can also be improved by using this high-intensity resistance training method and the extremely short rest time between two exercises. In particular, you can expect to become stronger by joining the super group training against muscle groups.
Accelerate the recovery of muscles. For example, in the super group training of leg flexion and leg extension, due to the contraction of quadriceps femoris, a large amount of blood is pressed to biceps femoris (and vice versa), which can provide more nutrients and hormones to muscles to potentially help them recover and transport more metabolic wastes.
It is not recommended for beginners to use these training techniques. They should choose some training techniques that are more suitable for them and build a solid physical foundation. For them, the best way is to carry out vertical group training, which is the conventional pyramid training method to increase weight. For those who want to carve muscle lines or just want to finish gym training quickly, these compound exercise groups should be used.
You can combine two, three or four moves and use the most difficult one. Generally, you start with all movements composed of dumbbell barbell horizontal bar, end with movements composed of non-dumbbell barbell joint instruments, such as squats and other compound (multi-joint) movements, and then carry out easier movements, including single-joint exercises. "For the use of these training methods, we can tell you that there will never be immutable rules in the world. It may be a better choice to use compound movements first, "Shette said. "Using isolated movements to end triads or large group training allows you to concentrate completely on the muscles you are practicing."
Choose a slightly different action from the muscles. For example, chest super group training can start with flat dumbbell bench press, then the bird action, or you can press the barbell up first and then press the bird down. You should choose those training moves that can stimulate the target muscles from different angles. If the action you choose is aimed at the same area of a certain muscle group, first use the form of free weight, and then use the form of equipment training (such as dumbbell head pressure, and then press on the equipment head).
Triad training guide
This training technique allows you to train a body part with three different movements, with no rest between the three movements. Three-in-one training can be applied to any body part, but they are more effective for larger muscle groups and abdominal muscles.
If your goal is to build or maintain muscle mass, then before your triple training, first carry out a high-intensity training and a standard group interval training. This three-in-one training can be carried out around the puller, so that you don't have to run around the gym looking for equipment, and use different grips to provide slightly different stimuli.
If you want to do triage training with dumbbells on the flat ground, this chest part training starts with the most difficult dumbbell movements, and then practice flying birds with lighter dumbbells.
Back triad training program
Number of action teams
Rowing by rope (narrow distance) 3 10
High neck front pull-down 3 10
Rowing with standing rope 3 10
Thoracic triad training program
Number of action teams
Flat dumbbell bench press 3 10
Flat dumbbell bird 3 10
Push-ups 3 10
Giant Group Training Example
Shoulder large group training program
Number of action teams
Dumbbell bent over and lifted horizontally 4 10
Standing dumbbell side lift 4 10
Dumbbell rowing upright 4 10
Push 4 10 on the dumbbell head.
Abdominal giant group training program
Number of action teams
Leg lifting 3 15
Rope belly roll 3 15
Abdominal reduction 3 15
Abdominal contraction of external oblique muscle 3 15