1, how to choose: At the initial stage of fitness, the most suitable training for beginners is 3- differentiation, which can quickly establish a muscle system, let yourself gain weight first, grow muscles where you can gain weight fastest, establish nerve connections and lay a solid foundation.
2. When the muscles have a certain amount, we will use 5- differentiation training in the later stage to build other parts of the body more carefully. In fact, in the early stage of 3- differentiation training, we can also take into account the shoulder, arm, abdomen and other muscle groups when practicing the three major muscle groups of chest, back and leg, which is also a kind of overall training.
Advantages and disadvantages of triple differentiation and quintuple differentiation:
The advantages of triple differentiation are: one part can be practiced twice a week, muscles grow rapidly, and compound movements involve many muscle groups, so muscle gain increases strength first. Disadvantages are: it will lead to a low degree of overall differentiation, low degree of stimulation of each part, and lack of some isolated actions.
The advantage of five differentiation is that every part of the body will get full training and rest, especially the nervous system is easier to recover. The disadvantage is that this kind of training can only circulate the whole body muscles once a week, and the training efficiency is relatively low.