Three points: generally, two full-body exercises a week and six rest exercises 1. Usually, chest+three heads, back+two heads, shoulders+legs are circulated twice a week for three consecutive days. Of course, you can also choose other combinations, and you need to find the most suitable one yourself.
Five differentiation: only once a week for general circulation training, five breaks and two exercises. The chest, back, shoulders, arms (two heads+three heads) and legs are allocated one day of training, and the rest two days of rest. The training sequence of the five parts can also be adjusted.
Fitness precautions:
Many people just want to lose weight when they start fitness, but the effect of losing weight in the early stage of fitness is often not obvious, because it is difficult to lose fat and the body is still in the adaptation stage. After a period of time, the muscles of the body are stimulated and grow accordingly. The increase of basal metabolism will help you burn more fat continuously, and then your body circumference will be improved obviously.
The movements (such as squats, push-ups, etc.) made during fitness are generally slow when put down, at least 3 seconds, with a sense of stretching. The centripetal part (squatting, jumping, propping up) is as fast as possible.
When the bodybuilding training reaches a certain level and the physical quality, physique and training ability develop to a considerable extent, the body and some local muscles do not respond to any training stimulus.
If the training stimulus does not reach the intensity corresponding to the physical level, it will not be effective. If the stimulus intensity is small, the body will ignore it, or slightly strain. If the stimulus intensity is too strong, it will lead to injury or overtraining.
Because of the intensity of triple differentiation training, only high-level bodybuilders use this training method in the unique stage of pre-competition training can their physique and competitive ability reach the peak.
The purpose of differentiation training is to improve the training efficiency, that is, within the time limit of maintaining normal nerve excitement, energy and high mood.
Use overload to actively and intently stimulate key muscle groups. For some high-level bodybuilders, the best choice to improve training efficiency is triple differentiation training.