Whether for beginners or professional bodybuilders, the eight elements in bodybuilding training are the key elements to determine whether the training is effective or not. We should have a clear understanding and pay enough attention to this.
The eight elements refer to 1, position 2, action 3, group number 4, frequency 5, weight 6, group interval 7, speed 8 and frequency. Let's briefly describe it below.
1, location
Refers to the muscle parts to be trained in an exercise. For beginners, the concept of part is rough and general. Such as pectoral muscle, dorsal muscle and biceps. For professional athletes, the concept (meaning) of parts should be more detailed and accurate. Such as the upper edge, lower edge, middle bundle, outer edge, inner edge, lower outer angle and lower inner angle of pectoralis major.
Step 2 act
It is said that it takes several exercises to train a certain muscle group. For beginners, it is enough to do 1-2 exercises at a time for each part. For athletes, sometimes there are as many as 6-8 training movements in a certain part.
3. Number of groups
In bodybuilding training, the number of groups of each movement ranges from 1 and 2 to 7, 8 or even a dozen groups. It depends on the training stage, purpose and level. Generally speaking, beginners do 1-4 groups for each movement, and middle and advanced athletes and bodybuilders do 4-6 groups/movements.
4. Number of times
Refers to the number of repetitions that a group of exercises can complete when they are exhausted. (also known as effective times) is generally used to improve strength within 4 times. 5- 15 times is moderate and can be used to increase muscle volume and circumference. 16 times or more is the multiple, which is mostly used to improve muscle separation, fineness and fat reduction.
5. Weight
Refers to the weight used in training (usually different from the actual resistance load of muscles according to different movements). If the maximum weight (the weight that can be lifted with all one's strength) is taken as a reference, 85% of the maximum weight is considered as a large weight; 65%-80% is medium weight; Weights below 65% are small weights. Moderate and heavy training can increase strength and muscle circumference. Small and medium weight training can improve the clarity, separation and fineness of muscles and reduce some fat.
6. Grouping segments
This is a very important factor that is not paid much attention to. Refers to the rest time between the previous group and the latter group. This time is actually an indefinite time, not 30 seconds or 1 minute. In actual training, it depends on my age, the size of my muscles and my physical condition at that time. Generally, the heart rate shall prevail. When the heart rate returns to 50-60% of the limit heart rate (220- my age), you can start the next group of training. (Of course, in normal health) Usually, the short interval is about 20-40 seconds, the middle interval is about 1 minute, and the long interval exceeds 1 minute.
7. Speed
Refers to the speed of doing exercises (including the whole process of ups and downs). Generally, the burst speed of each action is fast when it is below 1 second, medium when it is around 1-2 seconds, and slow when it is over 3 seconds. Bodybuilding training generally adopts uniform slow and medium speed. It is wrong to use inertia in all kinds of swinging movements and free falling movements when doing exercises.
8. Frequency
Practice frequency refers to training several times a week. According to the different training level, the frequency of practice is also different. Usually beginners can practice three times a week, intermediate practitioners can practice three or four times a week, and high-level athletes can practice even twice a day during the season. However, for a certain muscle group, the training frequency should not be too frequent. The higher the level, the less training times per week. Because the experiment shows that after an intense and heavy exercise training, the physical function is in a declining level for 2-3 days, and it will return to the original level in 3-5 days, and it takes 5-8 days to recover excessively! Therefore, many high-level elite athletes only train each muscle group once a week for routine training.
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