I was born to be an excessive person, so I was always in a hurry during strength training. So, unless I can see satisfactory results every day, I will change my routine. I know it sounds stupid, but this is me.
However, for half a year, the only movement I insisted on without any change was pushing/pulling/legs apart. The result is so amazing that I can't think of anything better.
At that time, I had been training for 4 years, and I didn't think I would gain considerable muscle mass, no matter what events I would use. But two weeks later, I was shocked. My muscles have gained 2.5 Jin, and I do well in lifting weights every time. The results are stable every week. I have been increasing the weight of the barbell. I have been gaining weight slowly for several weeks. Finally, gain 8 kg of muscle, and gain at least 30 kg of weight each time. That was the first time in my life that I died 375 times. Therefore, I can only say that it was a wonderful experience.
Now, you may be curious about this secret project, but believe me, it's not a strange project. My share is as follows:
Monday: push the day: heavyweight competition and longer rest time
Tuesday: draw day: heavyweight competition and longer rest time
Wednesday: leg exercise day: heavyweight competition, longer rest time.
Thursday: This kind of training aerobic exercise
Friday: Push the Sun: Hypertrophy-oriented training, with a higher rep range (8- 12) and a shorter rest time.
Saturday: Rally Day: Hypertrophy training for high rep range (8- 12) and short rest time.
Sunday: Leg Exercise Day: Hypertrophy training for high rep range (8- 12) and short rest time.
Monday: rest
This is a microcirculation. In the first three trainings, I added several times a week, just three times at the beginning, and then added weight after reaching five times.
In the hypertrophy-based training, I use a daily fluctuation cycle, and I change my training according to my weaknesses and preferences.
The harvest in the second half of the long stagnation period is a great experience that I will never forget. This is the exercise method that I insist on for the longest time, and it is also the method that I recommend to people who want to strengthen their strength and figure.