Hello, everyone, we all know that it needs to be strengthened in the future, but the specific operation may not be easy. So, after reading so many strategies or plans, how can they be applied in real life? Let's bring back the training arrangement and action guide. It's not that hard to practice big back!

If your plan is only eight groups of back training per week, the amount of training may not be enough to stimulate back growth. Similarly, if a plan trains more than 30 groups of backs every week, it should be beyond the acceptance of most people, so if your plan is to train 10, 20 or 24 groups of backs every week, that's good.

And remember, whether you increase the number of groups or increase the weight, overload is the key to your progress. As for the frequency, how often should I train? In fact, high differentiation training is not as effective as the legend, and it is not so good to practice only once a week.

Unless your back is as big as your grandfather, it will take a long time to recover. For most people, it is good to train your back two or four times a week. As you get bigger and stronger, you will need to do less overload training every week.

So if you weigh more than 200 kg and your body fat is not high, your back may be suitable for you twice a week, but if you only weigh 65,438+000, 65,438+030, 65,438+040, 65,438+050 kg, your recovery speed will be very fast, just do the overload training four times a week.

But generally speaking, 2-4 times a week is fine. If the intensity is high, it is necessary to control each group to do it 6-20 times and choose a relatively challenging weight. Is it possible to practice 20 times in each group in order to gain muscle? It's possible, for example, to do some metabolic training or get a burning sensation.

However, in the traditional group, each group did it 6 to 20 times. Of course, it depends on someone. Some people like to do less in each group, for example, eight times in each group. Some people do 15 times in each group to feel the muscle strength, so you have to judge for yourself.

To sum up, if you only do three or four back exercises in each group, your strength may increase, your nerve efficiency and muscle strength will improve, but you may not get bigger. But if you have been doing more than 20 back exercises in each group, your training weight is not enough, and it is not enough to stimulate fast muscle fibers to promote muscle growth.

So you should choose 6 to 20 times to do this group. Let's talk about the change of action. You need to train your back from at least two angles, vertical angle pull and horizontal angle pull, because these movements will involve many different muscle fibers.

It is impossible to train a perfect back only by doing pull-ups or bending over, so when designing a back training plan, there must be vertical pull and horizontal pull, and the amount of them should be balanced so that the back can get the same stimulation from all angles.