Rapid casting of super triceps brachii /ArticleShow.asp? ArticleID= 1054 The shocking effect of this training method on triceps brachii is incomparable to any other training method. Even you will be surprised by the rapid growth of triceps brachii. As we all know, only by taking diversified training can we get the maximum muscle mass. The triceps brachii training method introduced here follows this principle and combines high-frequency rope training with low-frequency dumbbell training. Some bodybuilders may find it incredible that the triceps brachii should be trained in the 18 group, because they think that the triceps brachii is a small muscle group and should be cared for. 12 group training is enough, otherwise it will be overtrained. My answer is: it is not enough to train only a few groups of triceps brachii. I need to stimulate it constantly and persistently. In fact, triceps brachii is one of the most powerful muscle groups in the body, which can help deltoid and pectoralis major to complete their movements better, thus doubling your weight. And such a perfect combination of strength can't be practiced only by 3-4 times. You must train it from different angles, stimulate different parts of it, and use different training movements and weights. My triceps training consists of six different movements-four high-frequency rope exercises and two low-frequency dumbbell exercises. This training is to avoid any muscle fiber of triceps brachii being missed. At the same time, I arranged the training of triceps brachii on the same day as pectoralis major and deltoid muscle. The purpose of this arrangement is to ensure that there is enough energy to train pectoralis major and deltoid muscles. Some people may say that this will overtraining the triceps brachii, but I have never encountered such a problem. In fact, the recovery ability of triceps brachii is quite good. This arrangement will give triceps brachii a full "warm-up exercise" to prepare for high-intensity training. I fully extend all the triceps. This will better stretch muscle fibers and achieve peak contraction. In addition, I don't want to exhaust every group of training, because if each group always reaches the limit, then when you do the last few times, in order to complete the prescribed number of times, you can't avoid sacrificing standard movements to complete the training, which is a big taboo for bodybuilders. The following is my triceps training plan: Exercise 1: Stand in a "V" posture and press down the handle: the movements must be standardized, and you can't shake your body back and forth or press down the rope with your body weight. Only use the strength of the triceps brachii, try to let the elbow clamp the body, the range of motion should be sufficient, and the bottom should be contracted at the peak. I don't use the pyramid weight gain rule, and each group uses the same weight (3 groups ×30 times). Because of the number of times, each group can feel as if they are training with thousands of pounds in the last few times. Exercise 2: Sitting posture, one-arm dumbbell flexion and extension: I like doing this exercise very much, because I can feel all the pressure concentrated on the triceps brachii. Use a lot of weight when practicing, and each group only does 6-8 times. Do not do peak contraction, because the purpose of this exercise is only to increase the volume of triceps brachii. Action essentials: Lift the dumbbell over your head with one hand, make your arm close to your face, control the dumbbell to slowly descend to the other shoulder behind your head, and keep your elbow abduction. Exercise 3: The diagonal rope bends back and stretches back: This is another high-frequency training, 30 times in each group and 3 groups. Lie on the inclined plate, grab the rope from head to back, feel the pressure on the triceps brachii, and don't let the elbow sway forward. All-round movement and peak contraction make triceps brachii feel burning. Exercise 4: Bend over and stretch after holding the bell with both hands in sitting position: This action is heavy, and the number of times is reduced accordingly, 6-8 times in each group, and do 3 groups. Hold the dumbbell with both hands, palms up, arms straight, put the dumbbell on your head, and then control the flexion and extension movement. The position of the elbow joint in this exercise is not important, because the weight of the dumbbell has put a strong pressure on the elbow joint and it is impossible to move too much. Similarly, because of the heavy weight, it is almost impossible to achieve peak shrinkage. But it is very important to make the triceps brachii congested as much as possible when doing exercises. Exercise 5: Stand with the V-shaped handle and bend back: Keep your body straight, hold the V-shaped handle with both hands from head to back, and keep your elbow joint fixed. When the upper arm bends to the bottom, you should feel the whole triceps brachii stretching, and when the upper arm stretches to the top, it will have a peak contraction. This exercise is also 3 groups ×30 times. Exercise 6: Bending and stretching of the arm of the curved bar barbell: The effect of this action is the same as that of Exercise 3. Curved bar is used to relieve the pressure on wrist and stimulate triceps brachii to a greater extent. Try to avoid pulling your elbow forward during practice. All-round movement, peak contraction. This is all the exercises I do when training triceps brachii. You may think I'm overtraining, but because I use the method of alternating high frequency and heavy weight, the training effect is the best. Leg muscles are the most powerful and thick muscles in the human body. If you want to practice thigh muscles well, you must be comprehensive and targeted. First, exercise intensity Exercise intensity is one of the most important factors to stimulate muscle growth. Practice has proved that different exercise intensities have different training effects in thigh muscle training. More than 1.90% strength, less attempts, less total energy consumption, and energy is mainly supplied by anaerobic metabolism. Although muscle strength increases rapidly, muscle volume changes little. Long-term intensive training can easily lead to injury or overtraining, resulting in negative emotions. This load is often used in bodybuilding training. When people with poor basic strength or high training level have a "stagnation period", proper use of this exercise will help improve muscle strength. Professional weightlifters often use this training method because the purpose of weightlifting training is not only to improve muscle strength, but also to control weight gain. 2.80-90% strength can increase muscle volume. However, the number of groups with fixed load intensity is often used for training, and muscles are prone to "adaptability" to training, resulting in slow or stopped muscle growth. 3.60-70% intensity and high exercise are beneficial to improve muscle endurance and muscle quality, and only play an auxiliary role in leg exercises of large muscle groups. Routine training with low stimulation intensity makes the body weak and prone to adaptability, which is not suitable for long-term use. In thigh training, I combine "weight training day" with "light training day". On weight day, I complete 6-8 times of training in each group with the intensity of 80-90% of the limit weight, so as to deepen the stimulation of muscles and increase the strength and volume of thigh muscles. Lightweight day uses the intensity of 60-70% of the limit weight to complete the training of each group 12- 15 times, aiming at developing the blood supply system of muscles and delivering more oxygen and nutrition to muscles. High frequency can also strongly stimulate red muscle fibers and promote the growth of deep muscles. Bigger muscles can be trained in the next weight loss day to cope with greater weight. High-frequency training can not only promote muscle growth, but also enhance muscle endurance and improve muscle quality. The ratio of weight day to light day in thigh training is 3: 2. It is important to focus on the sun, supplemented by the light day, and store energy in the light day. Prepare for higher intensity exercise. Only by constantly improving the intensity of exercise can we promote the rapid growth of muscles. The choice of "emphasizing the sun" and "ignoring the sun" can be determined according to different training stages or cycles, or according to the physical state of the day. If the state is good, it will be designated as a heavy day, and the state will generally be designated as a light day. This can improve the quality of training. Second, the action selection thigh muscle exercises include barbell squat (front squat, back squat), half squat, carriage squat, leg lift, hard pull, arrow squat, leg flexion, leg flexion and extension, hip squat and so on. Which action is best varies from person to person, because everyone's body structure is different, training level is different, training purpose is different, and the choice of action is naturally different. The general requirement is that thigh muscle training should be comprehensive and targeted, and no matter which action you choose, you should proceed from reality. The training level of junior high school is still based on basic movements, especially barbell squats. It is the most basic exercise of thigh muscle strength and volume growth. Some people think that squatting is better than squatting, and you can use a lot of weight without worrying about knee injuries. My point is that the two can only complement each other and cannot be replaced. Because squatting is an incomplete action, the stimulation of thigh muscles is not comprehensive enough. Squat is a complete movement, although the load-bearing strength is not as good as half squat, it can fully stimulate the thigh muscles and make the movement more in place, thus making the thigh shape more beautiful and fashionable. Choosing semi-squat, squat or leg lift depends on the purpose and effect of training. If you want to promote muscle growth through high-intensity training and make leg muscles beautiful and perfect, you may wish to do 2-3 sets of high-intensity semi-squat exercises before the end of squat until the effect is satisfactory. If you feel back fatigue before your thighs are exhausted, leg lifts are better than squats. You can also do 2-3 sets of high-intensity leg lifts before your back fatigue until your thighs are exhausted. Third, the principle of multi-combination training When your training level reaches the advanced stage or pre-competition training, if you want to make the thigh muscles develop more comprehensively, you must adopt multi-combination training methods. Because long-term use of fixed training content will make muscles "adaptive", only by changing the content and increasing the means can we deepen and increase the stimulation of thigh muscles and make them grow new. Multi-combination training includes three-action combination, four-action combination and five-action combination. Combination training should have both basic movements and isolated movements, and the training object can be the same muscle group or relative muscle group. Fourth, the principle of step by step In bodybuilding training, although increasing the load weight is an important way to make rapid progress, if it is excessive, it will lead to the destruction of technical movements and easy injury. Only under the premise of accurate movements and adhering to the principle of gradual weight gain can we achieve the best results. Rushing for success is bound to get twice the result with half the effort, because there is a process of physiological and biochemical changes in human body. V. Reasonable interval time The thigh is a large muscle group of the human body, and it is best to keep training twice a week (interval time is 48~72 hours). Practice at most 3 times a week, not more than 3 times. Too many training times, too short interval and insufficient recovery of thigh muscles can easily lead to excessive fatigue and muscle stiffness, which will affect muscle growth. Too few training times, the thigh muscles are not properly stimulated, the muscle growth is slow, and the effect is not good. 1. In order to prevent injury, sufficient warm-up exercise, including stretching exercise, must be carried out before thigh muscle exercise to improve the flexibility of knee joint and hip joint and the function of leg and waist. 2. Finish and relax after each exercise to accelerate the elimination of fatigue and promote physical recovery. Riding an exercise bike, jogging in small steps, etc. References:

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