The advanced training stage is the real platform and the real beginning of bodybuilding. It also means greater training intensity and load, more difficult, stricter, more scientific, more efficient, safer and more regular training activities. So how do we practice advanced training and fitness? The following is the implementation outline of 20 17 advanced stage training and fitness for everyone. Welcome to read the reference.
1. Physical condition:
The inverted triangle is basically formed and quite flat. The girth and shape of the limbs have begun to show the characteristics of athletes, with well-developed muscles, clear contours of various muscle groups, looming cuts between muscle groups and so on. Health superstar Arnold? Schwarzenegger's definition of the advanced stage of admission is: compared with the original physique of bodybuilding, lean body weight increases by 7 or 7 kilograms, normal upper arm circumference increases by 7.5 ~ 8 cm, shoulder circumference and normal chest circumference increase by 12.5 ~ 15 cm, thigh circumference increases by 10 cm, and calf circumference increases by 7.5 ~ 8 cm. In other words, after the above physical progress, you can enter the advanced stage of training. Although it may take the average person more than one year or even longer to make such progress, if he is gifted, he can achieve such results within one year, or he can be promoted ahead of time, otherwise he will have to delay and slow down.
2. Self-awareness:
Another important condition for entering the advanced stage is that you must have the subjective will to receive advanced training, and have full confidence and psychological preparation for at least another 3-5 years or even longer of hard training. It also includes a clear understanding of one's bodybuilding foundation and professional knowledge reserve and application ability, and a correct understanding of one's physique type and genetic conditions, such as genetic characteristics, muscle fiber type and its proportion and distribution, muscle shape and abdominal length, bone proportion and growth characteristics, body fat content and fat cell number.
3. Access opportunities:
Whether to enter the advanced training stage depends on the goal and type of bodybuilding training first. If you just want to achieve the purpose of fitness by bodybuilding, you don't have to force yourself to change the training mode and continue the training mode at the intermediate stage. However, it does not rule out the use of advanced training methods to obtain a better physical and health level. If you want to make a difference in bodybuilding, or expect to become a professional bodybuilder, you should switch to the advanced training stage in time when the intermediate training method is not effective. Advanced training takes about 2 years, from 1 to the training activities in the third year of bodybuilding training. After that, it is the advanced stage of post-training. In this stage, the physique is carefully crafted, and the physical limit and competitive level are constantly improved and broken. ? Advanced post-training stage? This concept aims to distinguish the training differences in different stages of advanced level, so as to avoid the ambiguity and confusion in methods.
Key points of advanced stage training:
(1) weekly training frequency: 4-5 times, or 6 times, but it is not recommended that there is no complete daily interval. Try not to exercise for more than three days in a row, that is, exercise for two or three days at most, and arrange rest days, such as training on Monday, Tuesday and Wednesday, and rest on Thursday. The purpose is to ensure that local muscles have 72 ~ 100 hours of rest and recovery, and at the same time, to ensure that the whole body has at least one day of complete rest.
(2) Recovery means: Recovery is one of the prerequisites for eliminating fatigue in time and completing the training goal of the next class or main class with high quality. The recovery means generally include: changing the rest time between training classes and exercises, adjusting the load and its rhythm, and ensuring a reasonable and rigorous life and work and rest system; Supplementing nutrition, using medical biological methods such as massage, bathing, electrical stimulation and ultraviolet radiation; Carry out psychological suggestion and psychological adjustment; Wait a minute.
(3) Appropriate training time: 90 ~ 100 minutes each time, preferably no more than 100 minutes.
(4) Differentiation or segmentation mode: follow the principle of practicing every part twice a week, and adopt the volume segmentation mode of differentiation or triple differentiation every Tuesday.
(5) Load mode and details: arrange 2-3 parts (excluding small muscle groups) in each class, and exercise 3 movements in each part. These three movements should be carried out for each muscle group or a certain part of the muscle to ensure that the whole muscle or a certain part is fully exercised. You should practice 4 ~ 5 groups for each movement, but the total number of groups for each posture should be 10 ~ 12 groups, with a maximum of 14 groups. The number of elevators in each group is 8 ~ 12. Before the formal training of each movement, 1 group of lightweight warm-up activities should be carried out, and the load is generally 15RM/ 15. The interval between actions and groups should generally be controlled between 45 and 90 seconds.
(6) Planning: Personal planning is the main method. What is the basis of planning? Instinctive law? . In general, the total number of actions in the class plan is 10 ~ 12. At the same time, aerobic exercise can be included in the curriculum plan, or aerobic exercise can be arranged after 3 ~ 4 training classes every week. Aerobic exercise time is generally 30 ~ 45 minutes. When the time is ripe, you can put the competition plan on the agenda in advance and make special preparations. But the main purpose of this stage is to improve the training and physical level, and lay the foundation for boarding a high starting point and high-standard competitive stage.
(7) Dietary principle: it is advisable to eat more complex carbohydrates, eat less or fast refined sugar foods, and drink more water; Get enough protein from food, especially fish, chicken, lean meat and eggs, and try to limit the intake of fat; Restrict or prohibit alcoholic beverages. The recommended diet contains 25-35% protein, 55-65% sugar and about 65,438+00% fat. We should pay attention to the reasonable intake of vitamins and minerals. Eat less and eat more meals, usually 5 ~ 6 times a day, with an interval of about 3 hours, or decide the nature and proportion of catering according to the training purpose.
(8) Other matters needing attention: reasonable arrangement of dietary nutrition and proper supplement of sports supplements; Develop the habit of keeping a training diary and analyze and solve the problems in training in time: improve artistic accomplishment and cultivate competition skills; Systematically learn bodybuilding and related knowledge, improve the theoretical level, and improve the ability to guide fitness enthusiasts to carry out bodybuilding.
Training methods suitable for advanced stage and their operational significance;
In addition to ensuring reasonable nutrition, proper rest and recovery and proper psychological promotion factors, scientific training methods, course content combination and planning arrangement are still the basic elements of the advanced stage of bodybuilding training. In the advanced stage, it is advocated to formulate specific training plans suitable for individual characteristics according to their own specific conditions. Therefore, in the advanced training stage, it is very important to master the applicable methods and means of training activities in different periods or for different purposes. Wade's training rules play an all-round guiding role in bodybuilding training. Of course, these rules also have theoretical guidance and practical significance in the advanced stage.
Incremental overload training method;
What is the training method to increase overload? Balance, break the balance and establish a new balance at a higher level? Reciprocating process, that is, to achieve the basic guarantee of continuous improvement of physical function and physical level. In the advanced stage, it is still the essence and core of training activities.
Isolation training method:
Technical rules, which are also technical requirements, are a training method to make the stimulating factors act on the target muscles accurately. At the same time, it is also a special course to increase the proportion of isolated movements to separate muscle groups, improve muscle contours and highlight intermuscular grooves.
Multi-group training method:
For the target muscle, the number of groups in the advanced stage means that the total number of groups can reach 12 ~ 14 at most, and the number of groups in each movement can reach 3 ~ 4. This is also the basic load requirement.
Peak contraction training method:
The peak contraction is the requirement of action details. As a method, peak shrinkage is a special means to create muscle peak, muscle texture, muscle line and muscle compactness in the advanced stage.
Priority training method:
Continue the rectification and intensive training at the intermediate stage, and the physical weakness and shortcomings at this stage must be eliminated.
Pyramid training method:
At this stage, there should be more converted load curve forms, sometimes it represents more than? Pyramid? Type.
Local concentration training method:
The accumulation of load is necessary, and the local muscles should accept the minimum requirements of exercise, otherwise the total load and the comprehensiveness of muscle movement will be affected.
Cyclic training method:
It can be used as a special course and training method to reduce fat and improve physical endurance. More is the planned periodic training arrangement, and the cycle method at this stage is the cycle training with cycle as the basic unit.
Continuous tension training method:
Special training method to keep muscle tension during practice. It is one of the means to improve the efficiency of practice and highlight the muscle lines in special periods. Use occasionally.
Strength training method:
In order to better reflect the overload, at this stage, we can often use 1 ~ 2 groups of end-assisted elevators for in-depth practice.
Static stretching training method:
Practice rules with technology as the main body. The way to supplement muscle training is one of the important methods to improve competitive ability and bring out competitive state, and it is also an essential technical method and practice content in the advanced stage, but it should be moderate.
Anti-gravity training method:
It is the rhythm requirement of fast contraction and slow extension, which should generally be implemented in the process of action practice. As a method, it is one of the means to change exercise movements, improve exercise intensity, break through the exercise platform and highlight muscle edges and lines.
Expansion training method:
It refers to a training method that after completing a set of movements with a specified number of standardized movements, it breaks through the conventional technical specifications, and then makes several short incomplete movements continuously, or makes several complete movements with rapid rebound force, so that the blood fills the moving parts extra and produces more metabolites (such as lactic acid), thereby expanding cells and proliferating microvessels, and further enlarging muscles and blood vessels. The blood filling and lactic acid increase caused by extra exercise will make the trained muscles swell and? Burning pain? Sense, so the law is also called? Burn some? Or? Burning? Law. From the technical specification, belly-bulging training is an incomplete and phased training method. Because of its extraordinary skills and high requirements for muscle coordination, this rule is only suitable for high-level trainers, not for multi-purpose.
Training method before fatigue:
One of the methods of action combination has both emphasis and synthesis. In addition to improving training efficiency, it is also an excellent guarantee for training safety. One of the common action arrangement methods in the advanced stage.
Intermittent training method:
Refers to a training method in which a specified number of attempts are completed in a long training group in a pause manner. It is the guarantee that each short training group can train with more than 90% of the maximum strength. This is one of the means of development with both physical strength and endurance.
Forced times training method:
Overcome the last one or two moves of each group with the appropriate help of peers? Sticky? Or difficult road sections, in order to complete the practice of action trial lifting, in the advanced stage, we should always tap the potential of the body and promote its continuous improvement.
Quality training methods:
It refers to the method of gradually reducing the interval time between groups under the premise of keeping the amount of exercise unchanged, so as to improve the load intensity and practice efficiency. It is a necessary means to improve muscle quality, show muscle lines and improve body shape.
Local training methods:
One of the ways to make up for weak links and balance muscle development.
Descending group training method:
? what can I do? The significance of full-load exercise in the shooting range lies in mobilizing muscle fibers to participate in the exercise to the maximum extent and adjusting the practice rhythm.
Comprehensive training method:
One of the important methods to develop different types of muscle fibers in vivo. It is indispensable in the advanced stage.
Considering the training methods:
At the advanced stage, it is still necessary to practice both large muscle groups and small muscle groups or muscle parts. The training of large muscle groups is the basis of highlighting local muscle exercise.
Fast training method:
Technical rules can be adopted from time to time. It is one of the necessary methods to maintain muscle strength and girth, develop muscle fibers in an all-round way and improve training level and muscle quality.
Differentiated training methods:
The differentiation in the advanced stage is more detailed, comprehensive and diverse. Based on the increase of the strength and load that the local body can bear, the differentiation will become more and more detailed and focused.
Double differentiation training method:
Especially a day of double-teacher training. It is necessary to improve the efficiency and level of training and enhance physical and functional abilities. The practice is to divide the whole body muscles into different combinations, practice one combination in the morning or morning, and practice another combination in the afternoon or evening.
Triple differentiation training method:
The training method with shorter interval between classes is similar to double differentiation, but it has a stronger stimulating effect on the whole body, with the main purpose of reaching the peak of physical fitness and competitive ability.
Cross group training method:
Coordinated development of the whole body, perfect body details and efficient training measures.
Training methods of changing movements:
The advanced stage is the frequent period of training platform period (or stagnation period), so changeable movements are the most basic training requirements in the advanced stage.
Super group training method:
One of the methods to improve load intensity and training efficiency. It should be a common method in the advanced stage.
Compound group training method:
Gradually improve the load intensity and training efficiency. In the advanced stage, new and different training factors are the premise to ensure the continuous progress of the body, and the compound group training method is not only such a premise, but also a real action combination or arrangement.
Three combined training methods:
A more comprehensive and compact compound group practice method. It has the functions of strengthening muscle auxiliary structures, thickening blood vessels, and making muscle strength and lines clearer and more obvious.
Multi-combination training method:
Suitable for strengthening the competitive state. The training course formed by this method is actually a combination of microcirculation training. It can also be used to train high-altitude breakthroughs or develop special physical fitness.
Instinct training method:
Also known as intuitive training. On the basis of training experience and understanding, it is a method to treat specific problems such as adjusting exercise amount, arranging load, making plans and determining diet structure with one's own feelings. After training to a certain extent, instinct naturally arises. At this time, it becomes one of the most effective basis for arranging personal training plans or training courses. In the advanced stage, instinctive law should become the guiding factor of training and an integral part of individual training ability.
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