Priority training method focuses on strengthening muscles in a certain part of the body, and puts the training of relatively weak muscles in a certain part of the body at the forefront of each training, giving priority to it. In this way, you can train when the human body is the strongest and most energetic, and this effect is undoubtedly the best. In this way, the potential of muscles can be stimulated to the maximum in the shortest time, and muscles can be fully torn to achieve the purpose of training.
For example, your biceps and latissimus dorsi are practiced together, but your biceps are weak, so you should put 60% biceps training at the forefront in the process of starting training. Some friends may ask why it is not 100%. That's because the training of latissimus dorsi is related to the training of biceps, and biceps will also be trained when practicing latissimus dorsi. Then biceps play an auxiliary role in training back width. If the amount of training is 100% when training biceps in front, then there is no strength to do it when training back muscles, then 60% of the training amount can just train two heads, and then the back width training is combined with 40% of the training amount under the two heads, so that the muscles in both parts can be trained.
No.2 extreme training method
The increase of human muscles is due to the constant contraction under the condition of heavy weight and great resistance, and this high-intensity contraction can also increase muscle strength. If you can do 8-9 times and 3-4 groups with the maximum weight you can bear, then your muscle circumference and strength will increase. However, this is extremely dangerous. Before doing any warm-up activities, it is easy to get hurt by training with the maximum weight, so such weight training is the most taboo.
Extreme training (pyramid rule) can solve this problem, such as bench press. I can lift 30% of the maximum weight at one time, do 25~30, then increase it to 50% of the maximum weight, do 20, 60% 15, and then gradually increase it until I can do 5~ at 80%~85% of the maximum weight. Then gradually reduce it until it is reduced to 30% of the maximum weight, so that your chest muscles can get the maximum effect in the shortest time, and the maximum weight in the middle is not easy to get hurt.
Third division training method
If you train 3-4 times a week, and each training is to exercise your whole body muscles. After three to five months of training, when the muscles of the whole body have increased, you can try to divide the muscles of the whole body into upper and lower parts to practice separately. In this way, although each part can only be practiced once or twice a week, more training times and groups can be carried out for the muscles of each part, so that the bigger the muscles of each part, the better. This is naturally more intense than the training of all muscles in a training day.
After practicing for 3~5 months, the muscle circumference and strength have greatly increased, and then the muscles of the body can be subdivided again. For example, the muscles of the body can be divided into four parts and practiced 3 to 4 times a week. Although the muscles in each part can only be practiced once at most, the increase of training intensity means that the muscle circumference and strength will be greater every time, so as to maximize the muscle circumference and strength.
Train four times a week.
Monday: pectoral muscles and triceps.
Wednesday: Back width and biceps
Friday: deltoid and trapezius.
Sunday: thighs and calves
In addition, you can take 10 minutes to practice your abdominal muscles in each training, so that you can get the maximum * * * force every time, and your muscles can take turns to rest.
The fourth most crowded training method
When you exercise a muscle, you need to train a lot of blood to enter the muscle and let the blood flow there constantly, which can promote the growth of the muscle. In fact, this is also a training principle.
For example, when you practice chest, how do you practice your chest muscles? You need to do 3~4 chest exercises in a short time, and you don't want to participate in any other part of the training until the chest exercises are completed. This will make your chest muscles get a lot of congestion in a short time, and if your muscles feel bloated, it will achieve the effect of congestion. If you do it twice in a row, you can achieve the purpose of this training and train other parts.
Five, the opposition training method (also known as super group training method)
As the name implies, the opposite training method is to put two opposite muscles (muscles with opposite action parts) together to practice. For example, if I want to practice biceps brachii, I will practice biceps brachii and triceps brachii with opposite movements. When I finish the "bending" of the biceps brachii, I will immediately do the opposite "bending and stretching" of the triceps brachii. This training method is called reverse training method (also known as super group).
Putting these two opposite muscle groups together to practice is characterized in that when practicing one of them, the opposite muscles can have a short rest and promote the elimination of relative muscle fatigue. This training method accords with the principle of human nerve function.
This training method is more suitable for people with relatively weak muscle strength. For example, a friend's biceps muscle strength is weak, and he doesn't have the strength to rest when doing double-headed upper arm bending and two sets of extreme strength, but he can't waste time in the middle, so be it. After the arm flexion and extension is completed, the biceps brachii will recover almost, and the next group of upper arm double flexion can be done.
The sixth compound group training method
The compound training method is to train two or more muscles in the same position during the training process without stopping. This training method is called "compound group". The purpose of the compound group is not to supplement and complete the elimination of muscle fatigue, but to make the muscles congested in the shortest time.
For example, to exercise biceps brachii, I first do a set of "sitting dumbbell bends", and then do a set of "barbell bends" immediately after finishing, so that my biceps brachii can be congested in the shortest time.
Biceps training method:
Bending with dumbbell (8~ 12 is 80% of its ultimate weight)+bending with barbell (60% is 15~20).
Stretch after finishing one group (the time should not exceed 20 seconds), then do the next group and repeat three groups.
Chest training method:
Bench press (8~ 12 is 70% of its ultimate weight)+flat dumbbell flying bird (15~20 is 70% of its ultimate weight).
It should be noted that in the process of bench press, the weight of bench press cannot be too heavy when using this training method. Because the rest time of each group is relatively short. If it is too heavy, it will be difficult to support the three groups to finish. The weight of bench press is generally 65%~70% of its own limit weight.
Comprehensive training method No.7
According to scientific research, every different part of human muscle cells has a protein and energy system, which can respond to different levels of training. Muscle fibrin will increase during high resistance and high pressure load training. When doing aerobic endurance training, muscle cells respond to high endurance training Therefore, in order to enlarge muscle cells, we should not do the same movement, but do different times and different times of combined training from high to low.
For example, the first group does 15 times (light weight), the second group does 10 times (times plus), every three groups does 8 times (increasing strength), and the last group does 6 times (its own limit weight). It is called comprehensive training method, and the number and weight of each time do not need to follow certain rules, but can be based on your own.
No.8 periodic training method
Periodic training method refers to adopting different training methods in different periods during the training process of one year. For example, at a certain period, I chose a training method to increase my muscles. In the other stage, the training mode of small weight brushing plasticity was chosen to shorten the rest time between each group and focus on training muscle lines. And in the middle of the two periods, reduce the amount of exercise to rest and adjust your state. In this way, you will not be overtired, avoid injury and make steady progress.
For example, winter is a good time to gain muscle, so I will use it to gain muscle in winter. All muscles are torn with great weight and sufficient strength, which makes muscles grow rapidly and improves the circumference, thickness and strength of muscle blocks.
It is easier to sweat in summer, which is a good time to lose weight, brush fat and have plastic surgery. Then I will exercise my muscles many times with a small weight to make the muscle lines more obvious. At the same time, the fat is lost, the muscle lines come out and the overall lines are more perfect.
Winter and summer and spring and autumn between Xia Dong are mainly used for rest and adjustment. During this period, my exercise is reduced and my training intensity is reduced, so I can fully adjust my physical condition and prepare for summer or winter training. And this cycle does not need to be too long. 1~2 months is the best. After a long time, the muscles should be relaxed.
Nine, static tension training method
Static tension training method needs to control muscles to some extent. As a training movement (8~ 12 movements with the maximum sustained weight), if you can keep still for 3~6 seconds under the condition of muscle contraction after completing each movement, or repeat it for 3~4 times after stopping. This training method is static stretching training.
Training bodybuilding champions often do 3~4 times a week to train the whole body muscles statically and nervously. Static tension training can increase the ability of nerve to control muscles, so as to better control muscles to show various body postures and make muscle lines more obvious during the competition.
Master, advanced learning, golden rule, bodybuilding training, short-term muscle weight training, original source: parent-child world