Collect seven kinds of fancy training groups to break through the bottleneck period of training

To explore the unknown field always starts with interest, and gradually discovers the fun from the beginning of interest. In the process, freshness plays a role as a catalyst.

When the freshness has passed, the bottleneck period has arrived and it is the trial period.

As for fitness, zero-based beginners are always easy to get fun quickly, perhaps with the pleasure of losing weight, or the confidence that gradually-clear lines increase for you.

However, the bottleneck period after a period of time is the test of whether or not you really love physical fitness. This bottleneck period is most likely to occur in the muscle-building phase.

It may be that a single training method leads to a bottleneck in the muscle building phase. Many studies have pointed out that in order to maintain muscle growth, in addition to absorbing adequate nutrition, it is recommended to change the training movement every 4-8 weeks during weight training. And methods.

The following seven training methods can be your choice

Super Group Training

The actual meaning of the super group is the antagonistic muscle super group training. The two groups exercise different muscles one after another without any rest between groups!

Choose two training exercises for a pair of antagonistic muscle groups. When a muscle is working, its antagonistic muscles can rest. Antagonist muscle groups that can be selected include chest and back, biceps and triceps, hamstrings and quadriceps. For example: Do a bend first, then do a bending arm extension.

Exhaustive group training

Do it all at once, second time tired, third time exhausted. Exhausted, as the name suggests, is to use up the energy completely exhausted. In theory, for the same state of muscle, the weight and number of times needed to achieve exhaustion is certain.

The last few times in an exhaustion group are really the key -- it determines the depth of muscle stimulation, and then determines the extent of muscle growth.

For example, with the same weight, six groups of curls, eight per group and three groups of curls, each group 10 times compared to the former, although the total number of 18 times less than the former, can make your muscles get Better growth.

Decrement group training

The method of decrementing the group is somewhat similar to the super group. The training uses one weight movement until exhaustion. Then reduce the weight by about 20%, and then do this action. This process repeats 4 to 5 times until you can't do it again.

In addition to reducing weight, the declining group training method can also use the "priority fatigue rule", for example, doing a curl until the biceps muscle fatigue, then do the same T-boating biceps.

Intermittent rest training

Each group of muscle training until exhaustion, and then rest for 10-15 seconds, then use the same weight to do more. Because every 10 to 15 seconds of rest muscles in training can be restored from a completely fatigued state by 50% to 60%.

Its role is to make the muscle reach the best swell state as quickly as possible under a certain weight of load.

Forced number training

It may be the favorite of Virgo trainers. When training is near exhaustion, help your completion of the majority with the help of your peers.

A group of Finnish forced-time training showed that the testosterone level and growth hormone level were slightly higher than the standard routine training.

Centrifugal training

With the companion's help, use a weight that is 10-50% heavier than usual, with the help of a partner, lift the weight to the point where the muscle peaks are contracted, and slowly lower the weight. Pay attention to centrifugal contraction and give greater stimulation to the muscles!

Centripetal contraction and eccentric contraction training are similar in their acquisition of muscle strength. However, a large number of studies suggest that the centrifugal muscle strength obtained by the eccentric training method is significantly higher than that of the radial training. Centrifugal contraction muscle strength increased by about 18%-34%.

Pyramid training

Also similar to the decremental training method, the difference is to increase the weight during the decrement process.

Pyramid training allows your target muscles to slowly prepare for the heavy weight training that follows. Because of this physiological and neurological warm-up early in training, he can avoid making you hurt.

When you encounter bottlenecks in training results, you can try the above seven methods to break through the bottleneck period, and contribute to your shaping road.