2006-03-03 10:27:00 Huaao starry sky
Through long-term bodybuilding training practice, I feel that some well-known training concepts do not have universal guiding significance. If we copy them indiscriminately, it may hinder physical development or cause unnecessary sports injuries. The following is a more detailed explanation in turn, and maybe you can benefit from it.
1. Generally, the requirements for training movements emphasize the need to be accurate. When using isolated weight (that is, the traditional 10- 12 times/group), because the weight can be completely controlled, the action should require enough amplitude and contraction to extend in place, which is correct. However, when doing the ultimate weight (1-3 times/group), especially in the overload limit group, the safety of movement and ensuring that the target muscle is not injured are the first priority, and everything else is secondary. The range of motion should not be too high, otherwise it will cause unnecessary damage to ligaments and tendons. After the bearing capacity is improved, the action specification of this heavy object will be gradually improved until the specification is in place.
2. The lower back has always been a difficult point in training, and most of them are suggested to use hard pulling to develop. Hard stretching is indeed one of the methods to develop the lower back, but it also has its shortcomings, mainly because the stretching range of the lower back is not enough. Shoulder abduction is required when pulling hard to stretch back muscles. However, due to the limitation of movement, the stretching range is very limited, so the main function of hard stretching is to increase the thickness of back muscles (including lower back). In order to make the lower back have a better visual effect (growing to both sides), it is necessary to increase the stretching range of the lower back muscles.
Through training and testing, several actions have obvious effects on increasing the width and thickness of the lower back.
(1) single arm lift dumbbell rowing. The key is that dumbbells are perpendicular to the longitudinal axis of the body, not parallel as usual. The back is kept in a natural state, and the waist rotates naturally with the movement to ensure a large-scale movement, which can be put far and pulled high. The grip perpendicular to the longitudinal axis of the body (front grip) has more obvious stretching feeling on the back than the side grip (conventional grip).
② T-stroke. Super latissimus dorsi is curved from the upper back to the lower back. The linear triangular latissimus dorsi muscle is not satisfactory in strength or actual area.
Rowing with a wide grip has a great effect on the development of both sides of latissimus dorsi, but it is not as good as rowing with a narrow grip to shape the muscles near the dorsal groove and the dorsal arc. Paddling with a narrow T-square is a powerful action on the round back, and its stretching effect is difficult to compare with the narrow pulling on the pulley. By adjusting the technical details of the movement, it also has excellent training effect on the lower back.
The method is as follows: If the limit load of narrow-grip rowing is 100 kg (1-3 times/group), then adjust the load to about 80% of the maximum strength (up and down 80 kg), and stretch the latissimus dorsi as much as possible when lowering, as if the weight is placed in a very low position; Pull-ups are prompted, and the trunk is connected with a T-bar. This can keep the whole upper body leaning forward, and avoid the situation of standing up straight and leaning back to borrow more strength when using extreme weight. At the same time, the handle is located near the abdomen and waist to ensure the training effect of the lower back.
Because consciously facing the T-bar, the trunk will have an involuntary "sinking" action, which can deepen the sulcus of the back waist and form an "upturned" effect. Visually, the outline of the whole back muscles will be more distinct, more powerful and more competitive in the competition.
③ Smith bench press. The key point is that the horizontal bar is located below the chest line and close to the waist (it does not hinder the movement), and the attention is focused on the lower back groove. When you fall, deliberately shrink your lower back, let it compress like a piston, and then push it up. The weight should not be too large, preferably 6-8 times. This action is very beneficial to increase the whole lower back area, especially for the elderly.
(4) Narrow grip rowing with a sitting stretcher. Always use the back muscles to resist the load and keep a sense of stretching. When pulling in, the handle should be located in the abdomen instead of the chest, and when recovering, the shoulders should be sent forward and put away. Each group is about 8 times to ensure that the motion range is in place. This action has a good effect on the radian of the whole back modeling and the growth of lower back muscles.
3. General 10- 12 times/group is the requirement of mass fitness. This range can not only make muscles develop to a certain extent, but also avoid injury. But for bodybuilders or aspiring contestants, this is not enough.
Beginners should gradually join the low-frequency group after about 6 months of systematic training, ensuring that there must be 1 group (usually the third or fourth group in the middle) in the basic group of an action to do 8- 10 or 6-8 times, which can be reduced to 4-6 times/group after one year. With the further development of physical fitness, we should also consider the limit group of 1-3 times/group and the protected overload group. This is the only way for a pioneer in physics.
4. A special part-biceps brachii. About the training of biceps brachii, it can be described as strange.
Some people think that it is a small muscle group, and the total number of training groups should be within 9 groups, otherwise it is easy to be overtired, such as Dorian Yates and Nasser Sambedi. Some people think it is a medium muscle group, and 16 group is the best, represented by Craig titus. "Superman" Lee Priest thinks that doing 20 groups is just tickling, and only doing 30-35 groups can completely shake this iconic muscle. The most incredible is Manfred Hubler, whose arm circumference is 65cm. Ten minutes later, he claimed that he could "fix" the biceps brachii as long as he did six sets of bends seriously. So, who should I listen to?
Training practice shows that everyone's biceps brachii response to training is different, with great differences. If you don't feel organized enough, others may be overtrained, and vice versa. So in the end, the number of training groups should be determined through the feedback of training information. If the 16-20 group doesn't work, it is necessary to appropriately reduce the number of actions and groups, and do the 10- 12 group or reduce it to less than 10 group. But make sure that one action uses a barbell and the other uses a dumbbell. If your training response is similar to that of Pastor Li, then the super-high group number should be your choice. It is precisely because the biceps brachii does not have a relatively universal group label like the large muscle groups such as chest and back, so every trainer must find the ideal number of training groups suitable for personal characteristics through continuous attempts, and only in this way can the biceps brachii make substantial progress.
5. The puzzling part-trapezius muscle. Similar to biceps brachii, it is also a special kind of muscle, and some actions that directly stimulate it are not as good as some indirect actions, such as squatting, hard pulling, pressing with a stretcher and barbell flipping, which is really puzzling.
The different training responses of biceps brachii are due to the different proportions of red muscle fibers and white muscle fibers of biceps brachii, and the different tolerance to fatigue caused by the direct or indirect participation of arms in upper limb training, which leads to great differences in the number of training groups.
Trapezius muscle is characterized by being surrounded by surrounding muscles, and it is difficult to resist load alone. The neck, upper back muscles and deltoid muscles all participate in exerting force, while deltoid muscles are "enthusiastic participants" when carrying loads, thus weakening the training effect. Therefore, the weight of direct training for trapezius muscle should be moderate, and the mind should focus on the target muscle. In addition, squats, hard pulls, and press-down movements can be grouped in low frequency for 4-6 times (after full warm-up). The trapezius muscle training action is recommended to shrug behind the barbell, about 12 times in each group, and the effect is obvious.
If it is not for competition, you don't need to develop trapezius muscle specially, let it grow naturally in training, so that your shoulders will look wider and more natural.
6. How to bend the sermon stool? Only a few people are born with a long biceps brachii, which reaches the elbow and has a unique long muscle shape. Most of this biceps brachii has a good training response, and it is only necessary to focus on creating a "peak" in training. Most people are not so lucky, and there is an obvious "gap" in the side view, so the bending of the sermon stool has become a compulsory action in training.
In order to make the lower end of the biceps brachii develop as soon as possible, every movement should go down to the bottom, straighten the arm consciously, focus on the lower end of the biceps brachii, and start with force to drive the contraction of the whole biceps brachii.
There is a saying that the arm should not be stretched too straight when bending the sermon stool, otherwise it will damage the elbow joint. That was not the case. As long as the weight is increased step by step in training, the number of times can be reduced to 4-6 times in each group, and the elbow joint and tendon will not be harmed. Elbow extension can stimulate the lower end of biceps brachii, otherwise it will lose the meaning of bending the sermon stool. Of course, there is a gradual process to correct mistakes. At first, it doesn't require a lower number of times, so that the elbow joint and tendon have an adaptation stage, and gradually master the correct way of exerting force and finalize the movements. If there is no special purpose, it is generally not recommended to do limit group (1-3 times/group) or overload.
In order to lift a lot of weight, many trainers forget the accuracy of movements and the purpose of training, and their arms are bent badly. This long-term exercise will not have any good effect, nor will it help to improve the shape of biceps brachii.
7. Do you want to practice your forearm? Generally speaking, the forearm has been stimulated enough in the process of practicing the upper arm, and there is no need to practice the forearm specially.
In fact, if you don't do special exercises, the gap between the forearm and the upper arm will get bigger and bigger, and eventually obvious defects will be formed. Although the forearm has developed to a certain extent in bending, paddling and hard pulling, it is still difficult to achieve a harmonious balance with the upper arm, which is a realistic problem for most trainers.
So the correct answer is: you must do forearm exercises specially. Because the forearm has the same endurance as the calf, it is best to arrange it after bending over or back exercise, so the effect will be better. But the wrist joint is weak, so the weight should not be too big. It is better to use 12-25 times in each group.
8. Do you want to squat down to the end? The most troublesome problem of squatting is whether to squat to the end.
A large number of training practices have proved that squat is more effective for the growth of leg strength and girth. The reason is that thigh muscles can be stretched to the ultimate length, which is also more helpful to increase the strength of lumbosacral region. Another effect is that the stimulation to the gluteus maximus is also great, and the circumference of the gluteus maximus will also increase.
For those with underdeveloped gluteal muscles, it can be improved to make them develop in balance with thigh muscles. For those who have developed gluteus maximus, we should consider changing the action mode (you can choose to squat and lift flat), and you can put a piece of wood with moderate height on the heel to transfer more pressure to the quadriceps femoris. You can also do some squats in front of the neck (the bar is located at the clavicle of the neck and your hands are crossed to support the barbell). This can not only have the advantages of squatting to the end, but also reduce its disadvantages. But these changes are best done in the free squat, not in the Smith framework. Excessive restrictions on Smith's frame and inconvenient access to the front squat will have a certain impact on the movement.
Squat (thighs parallel to the ground) can use more weight, so it is also an indispensable part of leg training. Combine squat, squat and backward pedal, and you will get the greatest gain in leg development.
The above eight training suggestions are for your reference. Only by facing the problems in training, rather than letting go and avoiding, can we further develop our physique.