Single group type
Do only one set of each action.
It is usually recommended to carry out single-group training twice a week to maintain it, which is generally beneficial to the training population at the primary level.
Multigroup type
Do several groups for each action.
That is, each action completes multiple groups. Suitable for beginners and advanced learners.
Pyramid type
The weight of each group is increased or decreased.
The pyramid includes advanced and backward steps, and each group increases or decreases its weight.
Weight: Start with the light weight of 10- 12, and then increase each group to only repeat the weight of 1-2 to make 4-6 groups.
Weight-Light: Start with 1-2 weights, then reduce the weight and increase the number of repetitions by 4-6 groups.
supergroup
Complete two actions in a row to minimize the rest time.
Supergroups have many change systems.
The first one: Complete two exercises of the same muscle group. Better effect on muscle endurance training!
The second type: for two antagonistic muscle groups, complete two exercises in succession.
(e.g. chest and back, front thighs and hind legs)
This method is more targeted to the target muscle group, because the active muscle is working and the antagonistic muscle is resting.
The typical super group training is to complete 2 movements without rest for 8- 12 times. Very beneficial to muscle hypertrophy and muscle endurance!
Descending formation
One group is tired, and then reduce the number of groups after less load is completed.
Generally, a group loses 5-20% weight after exhaustion, and the latter group completes 2-4 times, and the descent is generally repeated 2-3 times. This is an advanced resistance training method, suitable for experienced trainers.
Cyclic training
Complete a series of actions one by one to minimize the rest time.
Low-medium group number (1-3) group, medium-high repetition number (8-20), each action rest (15-60) seconds.
Cycling training is more practical for people who have limited time and want to change their body composition.
Segmentation method
Train different parts of the body on different days.
It is the most common training system, and the best muscle hypertrophy training can be achieved by training the same part many times on the same day.
Divide the body into several different parts and complete the training in a few days.