15RM、 12RM、 10RM、8RM
(RM: it means that the number of times each group does it is that it can lift the exhausted weight)
Advantages:
Increasing the weight can fully warm up the muscles, greatly reducing the probability of muscle injury, and the muscles are prone to congestion, which is conducive to muscle separation sculpture.
You can correct your movements in light weight training, find a sense of muscle contraction and gradually gain weight.
If you are in poor health, you can get better training effect and improve your room for progress.
Disadvantages:
Because the previous light weight training has consumed too much physical strength, in the last group of training, the maximum weight can not be exerted to break through the bottleneck period, and the strength growth is low.
2. Reduce the weight groups one by one
8RM、 10RM、 12RM、 15RM
Directly reach eight times of the highest weight, effectively increase muscle strength, make muscles immediately congested and break through the circumference, and maximize muscle gain.
Without adequate warm-up and direct weight bearing, muscles and joints are more likely to be injured, and novices are not easy to find muscle contraction, and it is easy to practice the wrong muscle group.
3. Fixed weight group
The first group chooses the maximum weight 12MR for training times, and the following groups use the same weight as the first group for training. It is normal that the number of times will be less and less.
Suitable for beginners, easy to master movements, low risk of injury, and stable growth of muscles and strength.
The less training times, the lower the sense of sculpture of muscle separation.
4. Supergroups
The muscle groups of the two parts carry out exercise and stretching confrontation around the same joint. Antagonistic muscle groups are: triceps brachii to biceps brachii, quadriceps femoris to biceps femoris, pectoral muscle to dorsal muscle, abdominal muscle to lumbar dorsal muscle, forearm flexor to wrist extensor. Note that the rest time of the two movements should not exceed 10 second, otherwise the muscles will be stimulated again and the effect will be greatly reduced.
We can use the methods of increasing the weight group, reducing the weight group and fixing the weight group to get what we need, and at the same time further improve the muscle circumference to break through the bottleneck period, which will have a better separation effect on the sculpture muscle and make the muscle congestion faster and more obvious.
The rhythm is too fast and the heart rate is too high. It is easy to cause difficulty breathing and difficult to master movements.
Experimental comparison:
Increasing weight group
Muscle strengthening effect: general
Sculpture effect: better.
Difficulty index: low
Suitable for the crowd: novices on the road
Weight loss group
Muscle building effect: higher.
Sculpture effect: general
Difficulty index: high
Suitable for people: more than 6 months training experience.
Fixed weight group
Difficulty index: general
Suitable for people: more than 3 months training experience.
Super group:
Muscle growth index: extremely high
Sculpture index: extremely high
Difficulty index: extremely high
Suitable for people: more than one year training experience.
Tips: In order to achieve the best training effect, at least 25g of protein and 50g of carbohydrates should be supplemented within 30-90 minutes after training, which will help to maximize muscle growth.