As a fitness enthusiast, I used to find all kinds of information on the Internet to train, from P90X to 8 minutes of fitness, from self-weight training to heavy equipment. I tried a lot, but my progress was limited. Now it is found that some basic concepts are unclear. After five years of tossing about the body, I realized a concept that I think bodybuilders should master most: the training purpose determines the training system.
What is the purpose of your training? Is it shaping to make your body look better and increase your absolute strength, or doing cool actions? It determines how you should train.
Let's talk about the current popular training system:
First, the body direction.
Bodybuilding: British bodybuilding. It is a kind of exercise that emphasizes muscle strength and beauty. The purpose of training is to increase muscle hypertrophy and maintain obvious degree of muscle separation, which can be understood as developing the "muscle mass" of the human body. Bodybuilding muscles are not artificial "as long as they are big enough", but on the basis of being as big as possible, each muscle can be as clear and identifiable as a medical anatomical map, not what we call "a piece of meat".
Fitness: it can be understood as bodybuilding and body shape with smaller body. It is the same training system as bodybuilding, but the muscles look less exaggerated and more natural than bodybuilding. Many bodybuilders on ins are fitness players. The difference is that you wear beach pants instead of briefs in the bodybuilding competition.
Second, the direction of power.
Weightlifting: Hong Kong and Taiwan are called Jianli, which aims to develop the ultimate strength of squat, bench press and hard pull, and the competition results are the sum of these three items. The purpose of training is to develop people's "absolute strength".
Weightlifting: The events are snatch and clean and jerk, and the results are the sum of the two results. This event is no stranger to us, because there are many top weightlifters in the world in our country. The training system mainly develops strength, explosiveness and coordination.
Athletes in these two events have large muscle size, but there is no absolute requirement for body fat. Therefore, athletes' bodies vary greatly. Lightweight athletes often have clear muscle lines, which is in line with the public aesthetic, while heavyweight athletes (above 105kg) need to store a lot of fat, and are generally visually "strong fat".
Strong man/Hercules: There are many strong men's events, such as drum squatting, drum pulling, Atlas stone ball, tire turning, farmer walking, carrying heavy objects and so on. The game is very enjoyable. The training system mainly aims at developing people's "strength endurance". Strong players are usually big and strong, so they look like "bigger fat people" because they need a lot of energy reserves. For example, the Magic Mountain player in Rights and Games is a powerful professional player from Iceland.
Bodybuilding, weightlifting, weightlifting and strong man are called the four strength training systems. Pay attention to muscle hypertrophy, absolute strength, strength speed and strength endurance of strength quality respectively.
Third, physical quality.
Crossfit: a very popular sport recently, there is no fixed training program, which mainly combines gymnastics and weightlifting. Generally, the intermittent cycle is used as a group of training methods, with small load and certain requirements for endurance. Personally, I feel like a hodgepodge, practicing everything, but not good at anything. According to its founder, crossfit can fully develop human quality. Therefore, athletes are well-proportioned and will not be too developed in one respect.
Gymnastics: it mainly develops physical flexibility, relative strength and core strength, and focuses on self-weight training. We have seen a lot at the Olympic Games. Athletes can make difficult movements and have a strict technical scoring system. The purpose of athletes' training is to get higher scores in the competition.
Street fitness: also known as extreme fitness, the purpose of training is to make difficult movements and carry out targeted training. Self-respect training is the main thing, and there are six familiar "magic powers" such as Russian stand-up and human flag. Compared with gymnastics, the movement is more free and the pursuit of beauty is not as strict as gymnastics.
Fourth, the functional direction.
Parkour: The purpose of training is to develop flexibility and relative strength, and to be able to pass obstacles flexibly and quickly. Mainly self-respect training, relatively small, but also very cool.
Movnat: A natural movement system, the training purpose is to restore people's natural posture by imitating the original posture training, which is a bit like "Tarzan" in the jungle.
Others include endurance marathon, yoga to develop flexibility and so on. , which is better than the above system, and will not be described in detail. After introducing a lot, we will feel a little brain-burning: with so many systems, which one should I choose
In fact, the training system serves your training purpose, and you should not accommodate these systems.
Again: the purpose of training determines the training system.
What do you want to practice? Practice according to that system. For example:
At this point, we may have doubts. Is there a system that can not only make my muscles big and my lines clear, but also make me look thin, undress and fleshy, be as light as a swallow, do cool movements, and have strong cardiopulmonary function like a marathon runner, and run 10 thousand meters easily and effortlessly?
The answer is none.
Just as you can choose warriors, wizards, thieves and hunters when playing games, the development trend of each system is different. You can't choose an omnipotence that can resist strange, output and treat at the same time. If there is, it is either a bug or a Gm.
So can you practice in all aspects? Yes, but it turns out that everything is so-so.
Remind again: the training system is for your purpose, not for you to adapt to the training system. It's not that you can't do other exercises after choosing this one. Gymnasts sometimes use equipment for strength training, and weightlifters often carry out self-weight training to improve their physical fitness.
Therefore, if you think about what your training purpose is, you can train better and not be deceived.
Personal experience:
I didn't understand it at first, thinking that fitness is bodybuilding (bodybuilding is one of the many systems of fitness). Training is basically based on the differentiated training methods of chest/shoulder, back/arm and leg, with the aim of "blocking" yourself. Later, I contacted the senior engineer's idea that "the city is the gym". I wanted to do Shuai Shuai's movements and tried self-esteem training. Now I am learning weightlifting from Chen Bailing, aiming at improving my strength in an all-round way. I like it very much, because its measurement standard is simple: under the same weight level, the greater the lifting weight, the higher the level. At the same time, weightlifting, as the basis of improving strength, can be used as the basis of any system.
In this process, I understand the difference between strength enhancement and muscle enhancement. For example, strength enhancement does not require exhaustion, does not pursue "pumping feeling", replaces isolated training with a large number of compound movements, and restores neuromuscular functions.
In short, it doesn't matter to you not to practice, no matter how rich the training system is. The system mentioned above is the result of extreme training, which is difficult for ordinary people to achieve. For example, compare Xiao Bai to a novice at 1 level. The representatives of several systems are soldiers, wizards, thieves, hunters and wet nurses. It's all level 99. Let them take off their equipment and fight with Xiao Bai, or kill Xiao Bai. Because although the development direction is different, their basic attributes (strength, agility and endurance) are definitely much higher than Xiaobai's.
So no matter which system you choose, as long as you train in a down-to-earth manner, your basic attributes (physical fitness) will definitely be much higher than before. Only at a certain stage will there be branches, but for most people who aim at health, it is enough. However, if you know different training systems, you won't be deceived and you can train better.