Everyone's physique is different, and the platform period is different in the morning and evening. The use of materials is also a problem.
Super group training method
Each muscle group completes a set of exercises, with no rest interval between exercises. The two groups were trained continuously.
Compound group training method
? Different from the super group, the compound group is aimed at the same muscle group. The training intensity of compound group is very strong, and long-term use will easily lead to overtraining, so it should be used occasionally or for a short time.
Triple training method
Finish three exercises in a row without rest.
Giant group training method
Finish four exercises in a row without rest.
The maintenance time, 4-6 weeks, is based on very small training volume and very high training intensity. The training intensity of this method has nothing to do with the weight used, but with the exhaustion point of muscles to be surpassed in training. There is no rest time between projects, so it saves time.
? The basis of this theory is: if multiple groups of training are carried out, it is impossible for each group to reach the highest intensity; If you only do 1 group every time you exercise, you will have more chances to reach the highest training intensity.
Reduce the rest time, enhance the elasticity of muscle tissue and increase the weight appropriately.
5 repetitions, 10 repetitions, and 20 repetitions of optional exercises.
5- 10-20 Training Mode by Training Position
This training method should start with heavy basic exercises.
The weight used allows you to complete 70 repetitions or a little more in one breath, which is ideal. In a controllable state.
? If you choose the right weight, after 60~70 repetitions, the muscles will be temporarily tired. At this time, you can have a short rest, but the rest time should be the same as the remaining repetitions.
? If you have completed 65 repetitions, you can rest for 35 seconds and then complete the remaining 35 repetitions. If you don't complete the remaining 35 repetitions and are exhausted again, you can continue to arrange rest time according to the same principle-for each remaining 1 repetition, rest for 1 second until 100 repetition is completed.
The best way to use the training method is to train each muscle group twice a week. Therefore, the upper body-lower body training weekly plan or two-day training weekly crossover is the best match with this method.
? According to the 50/50 training method, you should first choose the backward muscle group, and then choose 1 for it. You should do this exercise every day, even on days when you don't concentrate on building muscle groups.
? You should divide the daily repetition of 100 into two periods, that is, 50 repetitions are completed each time, and the other half is completed at an interval of 8~ 12 hours. The weight you choose is not only challenging, but also exhausting your muscles after 50 repetitions.
This method is used for 8 weeks and adopts a training plan twice a day.
? In order to avoid overtraining, the body parts exercised by 2 1 salute training method should be reduced by 1 practice, and the effect of this method will not be so obvious after 8 weeks.
1 tension clamp
Repeat the first 7 times: put your hands on both sides of your shoulders and contract your chest muscles until your arms form a 45-degree angle with your torso.
Repeat seven times in the middle: start from the position where the arm makes a 45 angle with the stem, and wrap your hands forward until they are close together. Always keep your elbow at the same angle as you started, and shrink your chest hard.
The last seven repetitions: connect the first two actions together to complete seven repetitions of the complete action range.
2 latissimus dorsi is pulled down
The first 7 repetitions: Pull the latissimus dorsi crossbar to the upper chest and keep the elbow backward until the elbow is about 90 degrees.
Repeat seven times in the middle: from the elbow star 90, pull the crossbar to the upper chest.
The last seven repetitions: connect the first two actions together to complete seven repetitions of the complete action range.
3. Side lifting of the puller
The first 7 repetitions: put your arms at your sides and lift them upward, keeping your elbows slightly bent and locked until your arms are at 4 degrees to the ground.
Repeat seven times in the middle: start from the position where the arm makes an angle of 45 with the ground, and continue to raise the weight until the arm is parallel with the ground.
The last seven repetitions: connect the first two actions.
4 Sitting posture, leg flexion and extension
The first 7 repetitions: extend the knee joint until the tibia is at an angle of 45 with the ground.
Repeat 7 times in the middle: start from the position where the calf makes an angle of 45 with the ground, straighten your legs, and forcefully contract your thighs at the highest point of action.
The last seven repetitions: connect the first two actions.
5 prone leg flexion
The first 7 repetitions: Bend the knee joint until the tibia is almost perpendicular to the ground.
Repeat 7 times in the middle: the second half is to raise the calf as much as possible, so that the roller pad is close to the hip.
The last seven repetitions: connect the first two actions.
6. Brachial triceps depressor
? When training, to increase the range of movements, first put your hands on the upper end of your chest. Start the action from the position where the forearm makes an angle of 30 with the ground (the normal starting action is that the forearm is parallel to the ground), lock the upper arm and stick the elbow joint to the sides of the body.
Repeat the first 7 times: extend your arms until your elbows are just above the horizontal position.
Repeat seven times in the middle: start from the horizontal position, extend your arms until the elbow joint is completely locked, and try to contract the triceps brachii to the apex.
The last seven repetitions: connect the first two actions.
7 Bending of single-arm puller
Repeat the first 7 times: pull up the counterweight until the forearm is almost parallel to the ground.
Repeat 7 times in the middle: from the horizontal position, pull up the weight plate until the elbow is completely bent, and forcefully contract the biceps brachii at the highest point of the action.
The last seven repetitions: practice the first two parts of the action together.
? Divide the body into three areas for training. According to your physical recovery ability, you can only arrange training for each muscle group 1 per week in the four-way training.
Method 2
? When a group of training is over, with the help of teammates, it is necessary to complete 2-3 repetitions after exhaustion. You should rest for 4-7 days before starting the next training. No matter which muscle group, the training time in this way should not exceed 4 weeks.
Resisting weight loss in the centrifugal contraction or reverse part of exercise will cause certain damage to muscles. After the muscle fiber is damaged, the subsequent cascade reaction will promote muscle growth and form an overload protection mechanism in the centrifugal stage. Similar to the process of super-isometric practice jump depth.
? 1~5 seconds explosively, 5~ 10 seconds slowly,1~15 normally. In view of the training intensity of this plan, you need to choose a suitable resistance, so that you can complete 20~25 repetitions normally. When using this method, one-sided movement (one arm or one leg movement) should be avoided, and it is recommended to use a training machine, especially in the very slow part.
? It is the key to choose a weight that can complete 15~ 19 repetitions before exhaustion, and complete the prescribed group exercises within 4 minutes, and the number of groups is self-determined. The time to use this plan is 4~6 weeks.
The first exercise (usually basic exercise or multi-joint exercise) needs to use a lot of weight and complete several times, while the second exercise (usually isolated exercise) needs to use a little weight and repeat many times. Or alternative projects.
Hourglass type: the head is light and the middle is heavy.
The most suitable training method for scaffolding pyramid is practice.
Muscle group
practise
Pectoral muscle group
Dumbbell Push (Horizontal, Up, Down)
Dumbbell bird (horizontal, upward, downward)
Yaling recommended.
triangular
Dumbbell is lifted horizontally (front, side and back)
Dumbbell rowing upright
Back muscle group
Dumbbell rowing
trapezius
Dumbbell shrug
Muscle group of thigh
Dumbbell lunge
triceps brachii
Dumbbell supine triceps arm flexion and extension
Flexion and extension of dumbbells above triceps brachii
Dumbbell bending (standing posture, sitting posture, leaning upward)
biceps brachii
This method is contrary to the triangle training method. You should start training with a heavy weight, gradually reduce the weight, and then gradually return to the initial weight.
? Oxford training method is called Oxford descending pyramid training method. Generally, this method is used for training for 4~6 weeks, and then other training methods are used.
? Note: abdominal muscle training will arrange after any training. There is no plan, and it needs to be increased according to experience.
This method includes three different repetition ranges, which are used in three training groups respectively.
The first group uses a large weight (you can only complete 4~6 repetitions of this weight, so that you can exercise fast muscle fibers);
The weight used in the second group is reduced by 15~20% compared with the first group, so that you can complete 10~ 15 repetitions, which can improve the biochemical environment of muscle cells and stimulate muscle growth;
? The third group only used about 50% of the weight of the first group, and generally completed 25~30 repetitions, with the goal of exercising slow muscle fibers. Rest between groups for 2~3 minutes.
No matter how many times each decreasing group is reduced, it is only 1 group training. The key point of this training method is to keep the minimum rest time between groups.
At the beginning of the program, the rest time between groups is 3 minutes. You should gradually shorten the rest time between groups 12 weeks. However, if you can't finish the same number of repetitions in 2 minutes, don't continue to reduce the rest time between groups. Fitness athletes often use this method to prepare for competitions.
Suitable for the training plan around you, choose the weight that can be completed 6~8 times at a time. The last group of each exercise should be completed as many times as possible until the rest interval is only 1 repetition. In the last group of each contact, you should complete as many repetitions as possible.
No matter what kind of exercises you finish, what weight you use, high quality.
The training method will control the rest time between groups within 1 minute. Keeping the shortest rest time between groups will make the lactic acid level quite high, which is related to the growth hormone level.
? You only need to complete one set for each exercise before you can enter the next exercise. In the end, through many cycles, you can still complete multiple groups of each sport. Studies show that no matter how much weight you use and how many repetitions you complete, you can burn calories to the maximum by keeping the rest between groups below 30 seconds. Control the time of each exercise within 15 seconds. Your goal is to complete as many repetitions as possible in 15 seconds, and then move on to the next exercise, with no rest time. Ideally, an explosive cycle training should not exceed 25 minutes. You can carry out full-body explosive cycle training twice a week, and rest for at least two days after each training.
Attention; 1 The number of completions listed here is recommended; You must complete as many repetitions as possible in 15 seconds, and try to complete the required number of times in each loop to achieve it.
Complete the goal of repeating each exercise 30 times. After reaching the goal, push out the cycle, that is, directly enter the rest time during the exercise.
2 In all weight-bearing exercises, use a weight equivalent to 75%-85% of IRM (or a weight that can usually be repeated 8- 10 times at a time), such as
If your bench press IRM is 200 (90.7kg), then the weight you use in explosive cycle training should be150-170 (68.0-77.100).
Choose a weight that can be completed 4~5 times. Do not repeat each exercise more than 4 times except the last exercise. You must be exhausted in the last exercise of all the expansion groups.
? The first exercise in the extended group should be the exercise in which your body is in the weakest position. After practice, your body will be in a position where it is easier to exert strength than before. The interval between extension groups is 3-4 minutes. Each extended group should contain 1~3 groups of exercises.
The training of the extended group usually lasts for 4~6 weeks, and the training plan after that needs to be combined with the standard group and repeated training (such as pump finishing training or triangle training). Don't do outward bound training for at least 12 weeks afterwards.
? Whether muscle fibers participate in exercise depends not only on the weight used, but also on the angle and specific range of exercise.
1 week 1 ~ 2 times, the use time is not more than 3 weeks, and it can be used in places with limited equipment.
Continue for 2~4 weeks, and then return to normal bilateral training.
1~2 sessions train the left and right sides of the upper limb respectively, and 3~4 sessions train the lower limb.
At the end of the training, complete the same exercise items as at the beginning. At this point, the first group uses the same weight as at the beginning. After the second group, each group needs to repeat 12~ 15 words. At this time, the rest time between groups should be strictly controlled within 1 minute.
? The division of push-pull training is very effective for strength weightlifters and strength athletes who rarely involve angle training (isolated exercise).
? Selection of elastic rope tightness: first week 15-20 times, second week 12- 15 times, third week 8- 12 times and fourth week 5-8 times.
? Using the decreasing group can make full use of the characteristics of the training machine to change the resistance and ensure your safety when you are exhausted.
Note: 1 If the gym doesn't have these equipments, you can practice with Smith machine.
After the last group of exercises is finished, you have to complete 2~3 forced repetitions. (All pull exercises)
3 After the last group of muscle exhaustion exercises, the weight loss is 30% 1 decreasing group to keep the muscles exhausted. (All thrust exercises)
If you don't have these devices, you can do the exercises of the tensioners.
If the gym doesn't have these equipment, you can do free weight exercises.
The rest between groups should not exceed 60 seconds. After one such training, the muscles need to rest for 3-7 days to fully recover. Don't practice twice a day for more than six weeks. Too long will hinder your progress.