What's the plan for muscle training? Many people have a plan when they do many things. With a plan, they can better achieve their goals, so daily exercise should also have goals. Let's share some muscle training plans. Let's have a look.
Muscle training 1 1 What are your plans and the frequency of training?
Training frequency arrangement is the basis of training plan. It is necessary to decide how many times to train every week according to many factors such as personal schedule, the distance from home to the gym, physical recovery ability and so on.
In fact, muscle growth is not completely proportional to whether you can bear hardships. Too much "blood" and impulsiveness will increase the probability of injury. Netizens who have read this series of articles should remember that muscles do not grow in training, but in the rest between two trainings. Training injured muscle fibers to grow through excessive repair, so it is necessary to ensure a certain rest time. Moreover, the frequency of training is too high. If muscle strength is not fully recovered in the next training, you will not be able to train in a better state, the training effect will be greatly reduced, and you may be seriously injured. The recovery time of muscles after full training is generally 48 ~ 72 hours (excluding overtraining injuries here), and the specific recovery time is roughly proportional to the size of muscles. For example, large muscle groups such as back muscles and thigh muscles may sometimes take more than three days to recover; Small muscle groups such as arms and shoulders can almost recover in two days. Such as abdominal muscles and calves, it is generally believed that you don't need to practice too much, and the lines are clear. Some bodybuilders even train with a small load once a day just to keep these parts beautiful.
It should be noted that the muscle recovery time mentioned above is only an approximate time, depending on physical fitness, genes and the intensity of the last training. Therefore, after making a fitness plan, we should also adjust the training frequency and modify the plan according to the feelings after training. No training program can last forever. You should update your training plan as your body becomes stronger.
2. Location of each training course
While exercising the target muscle, it is often necessary to cooperate with the auxiliary movements of other muscles. For example, in the exercise of pectoralis major, the most "ace" action is bench press, which requires the triceps brachii and deltoid toe to exert force at the same time. If you arrange to train the triceps brachii on the second day of chest muscle exercise, your triceps brachii may be in a state of fatigue and fail to achieve the training purpose.
Of course, there are many complex multifunctional fitness equipment in the gym, and the bodybuilders also have many choices to exercise the target muscles alone. Although this is good for making a plan, it is not good for getting the exercise effect, which is a bit of a waste of time. Because of compound movements, such as squat, hard pull, bench press and so on. , not only can mobilize multiple muscle groups at a time, but also the training efficiency is higher, which is more in line with the natural state of human body exertion. Through this kind of training, the development between muscles will be more balanced. Moreover, although compound movements must use auxiliary muscles, they can use more weight than isolated movements and stimulate the target muscles deeper. Therefore, in the selection of training sites, we should consider the factors of compound movements, and on this basis, make a frequency plan according to the recovery time of each muscle.
3. Actions used in each section
Decided the position of daily training, athletes usually put the compound action of stimulating the target muscle deeper at the beginning of training after warming up, so as to start training in a state of abundant physical strength in all parts. If you put the isolated action first, it is likely that the muscles are already tired and can't achieve a good training effect-note that this is only the usual situation-Wade's law has a "pre-fatigue" rule: first use the isolated action to make the target muscles tired in advance, and then use the auxiliary muscle to train the compound action to make the target muscles completely tired. This training method is suitable for advanced trainers who need to stimulate specific muscles.
Determining the sequence of compound movements and isolated movements can only make a general arrangement for training; Specific to the choice of each action, the difficulty of the action, training weight and exhaustion are generally used as the basis for selection.
4, the weight of each action, the number of groups, rest time between groups.
Theoretically, the heavier the weight, the deeper the stimulation to the muscle, but this stimulation may not make the muscle grow. For example, most people use a certain weight, and each group can only complete less than 6 repetitions, so it is difficult to really burn out the muscles. In other words, because of the heavy load, the muscles are not completely tired and can't lift more times. And when the lift is too heavy, it is more explosive. Although it can mobilize muscles to exert greater strength, it can not cause more muscle fiber tearing. So this kind of action can stimulate strength growth, but it has limited effect on increasing muscle volume. In bodybuilding training, the weight of each group 1 ~ 6 times is generally called big weight. Trainers who want to increase strength can choose this weight.
If each group chooses the weight of 8 ~ 12 exhaustion, the muscles can reach exhaustion more fully. Moreover, because the weight is relatively large and the stimulation to the muscles is relatively deep, the muscle volume can usually be fully increased. This kind of weight is called medium weight, and it is also the weight used by most bodybuilders to gain muscle.
If each group needs to repeat 13 times or more, then the selected weight is usually relatively small, and it is possible that the endurance will be insufficient at the beginning if the muscles are not fully stimulated. Such a weight is called a small weight. Bodybuilders generally use small weight to enhance muscle endurance and cooperate with training when reducing fat.
Like weight, the total number of training groups varies from person to person. Generally speaking, after warm-up, most people will be able to exert their muscles more fully in 3 ~ 5 groups, and there will be some attenuation if they continue like this. Therefore, it is best to arrange 3 ~ 5 groups for the formal group. Some people who are eager for fitness often arrange more groups for themselves, thinking that this can be more effective; In fact, in any case, 3 ~ 5 groups are effective. If you want to further increase the training effect, you might as well choose several different movements to further stimulate the target muscles from other angles.
The length of rest time between groups should be determined according to the recovery time of muscles during training. Some people need a few minutes to recover their strength for the next group after muscle fatigue, while others only need ten seconds to fully recover. After a long time, they will reduce congestion because of the cooling of muscles, and their strength will drop.
The rest time between groups of the same person is also related to the fatigue degree and specific muscle groups of the former group. For beginners, you can first determine a general rest time between groups, and then slowly explore the length of time that suits you during training.
What are the muscle training programs? 2. What are the muscle strength training plans?
First, the method of combining static and dynamic.
The method is to combine dynamic exercise with static exercise, moving first and then static. That is, first do dynamic exercises to the limit, and then fix them at the angle of the part that needs exercise for 6-8 seconds, and you can practice 2-4 groups.
For example, combine static bending with dynamic bending (biceps brachii) for 6-8 times with 60-70% weight, then fix the elbow joint so that the included angle between the upper arm and forearm is 90 degrees for 6-8 seconds, and make 2-4 groups.
Second, the combination of restraint and concession.
Exercise with strength (restrain contraction). Repeat 5-6 times, and then do 2-3 concessions after failing. This combination can stimulate the muscles at a deeper level.
Third, the first failure method
This is an effective method to increase muscle circumference at present. What it does is. If you want to develop that piece of fat, you should first choose local muscle exercises that only develop this muscle to train, do 6- 10 times until you are exhausted, and then run to another equipment within 3-5 seconds to do a comprehensive muscle group exercise focusing on developing this muscle, reaching the limit of 79% weight. In this way, the muscles will feel great stimulation when the four groups train alternately. According to research, this can effectively stimulate muscle growth and promote its development.