High-number training improves muscles

This article intends to use the introduction of the high-numbered training method to enable bodybuilders to benefit from it and make the body more perfect and full of strength.

One, chest

The main practice is to use a supine or supine oblique bench press as a supplementary exercise.

Taking the maximum bench press weight of 100 kilograms as an example: 60, 70 kilograms of warm-up first, and 1 set each, 8-10 times or so, without reaching exhaustion. Then enter the formal training, 80,90 kilograms each one group, then add the weight to the limit weight of 100 kilograms, do a group and then drop to 90, 85, 80, 70 kilograms, each weight to complete a group, each group reached the force exhaust. Finally, with 60 kilograms of explosive power to do a quick push, do as much as possible about 20 times (exhausted), so that deep red muscle fibers can also be thoroughly stimulated. This method of training requires higher physical strength. Therefore, it is necessary to fully rest between the large and the negative reorganization groups, and pay attention to mutual protection so that the training can proceed smoothly.

Do not overweight the birds and chest exercises. Focus on the stretching of the pectoral muscles to ensure sufficient movement. Each group is between 12-15 times, each doing 3-4 groups. The main point of action is to focus on the chest ditch, control the dumbbell (or equipment) under the decentralization, and then do encircling, so that the dumbbells touch.

Second, back

The heavy-weight compound exercises are still used as the main action, such as barge rowing, T-bar rowing and so on. Auxiliary movements include sit-down pulley front and rear pull-down, narrow-seat seated paddle rowing, pull-ups and more. Optional two actions are matched with the main action. In principle, a reasonable action ratio is formed with the main action so that the upper back, the middle lower back, and the dorsal midmuscular muscle (in the proximal dorsal groove, which is mainly stimulated by rowing or pulling down by narrow hand positions) ) can be trained.

The main point of back training is two aspects: wide thickness and detail description. The major combined exercises of the main action are mainly to increase the head of the back muscles. Pull-down (or chin-up) and narrow-seat seated pulleys focus on the sense of tension and contraction to ensure the accuracy of the movement. This enriches the details of the back muscles. In this respect, Ronnie Coleman was the first person to model the shape of his back with "a picturesque picture".

Similarly, the selected lead practice is to be performed in groups 8-12, so that in the full stimulation of the latissimus dorsi muscle, it is also very strong in the upper part of the relevant small muscle groups such as the infraspinatus, teres major, and trapezius muscles. With stimulation. Then use two matching actions, such as pulley pull down and narrow grip rowing (both T bar and cable) to further stimulate the small muscle groups to increase the density and bulge of back muscles to achieve good strength and aesthetic effects.

Third, the shoulder

The main practice of the shoulders is best with standing or sitting postures and dumbbells. In comparison, the high degree of freedom of the dumbbells can comprehensively stimulate the entire shoulder, making the shoulder deltoid more rounded and more effective in exercising.

Whether it is a barbell or a dumbbell, the heavy lifting action (the process of placing the instrument to the shoulder) is very easy to hurt the wrist and waist. It is better to practice with the training partner and ask them to help put the dumbbell on the shoulder, and After being held firmly, let go and let go, so as to avoid accidental injury. Barbell promotion is best practiced on the Smith stand, with peers behind to protect. The main practice is to do 8-12 groups, and the number of specific groups depends on personal strength and training feeling. Still using the double-pyramid training method, first increase and then reduce the weight, in the second half of the fall can do some speed, consciously speed up or put slow motion (weight is about 85% of the ultimate strength). The end of the group to do a quick burst of promotion, and strive to do 15-20 times in order to strengthen the training effect.

The heavy weight lifting action has a strong stimulus to the front, middle, and back of the shoulder muscle, but it needs further strengthening of the stimulation. Two special actions can be used: one is the dumbbell side flattening for the deltoid mid beam; the other is the flying posture dumbbell birds for the deltoid muscle posterior beam. The two movements each make 3-4 groups, which constitute a relatively comprehensive shoulder training program, so that the block shape and strength of the shoulders are gradually ideal.

Fourth, the leg

There is no doubt that leg training must be based on the most powerful squats to force the development of the nervous system's function to the limit, with the strongest nerve impulse to drive the contraction of the leg muscles. As with training your upper body muscles, you should connect your mind with your muscles and focus on the contraction of your leg muscles. If it is difficult to do so under a huge load, it means that there are deficiencies in the methods of practicing at ordinary times. They just want to stand up to the weight and forget that the golden rule of bodybuilding training “links ideas with muscles”. If you do this in the depths, your load-bearing ability will be greatly improved.

There are at least 8 groups for deep squats and 12 groups for strong competencies. The weight-by-weight reduction method is used to reduce the weight to the initial weight after the maximum load. When the load increases to about 85% of the maximum intensity, they should protect each other (protectors must stand up with the trainers and stand up. His hands always pass through the underarms of the practitioner and are held up, otherwise the reactions cannot keep up).

The two auxiliary exercises are prone leg curling and sitting leg flexion and extension. The biceps femoris has been stimulated by the squat, but the depth and number are not enough. It must be further strengthened by deviating legs and legs. (The senior level also has leg lifts to strengthen the biceps femoris. The point is that the distance between the legs is larger. When you descend, lower your knees to the armpits and then pick them up. Generally do about 4 groups, and then do seated leg flexion and extension, but also about 4 groups, in order to further isolate the stimulation of the femoral and extra-femoral muscles.

After the above leg training, do not arrange calf training. If you try your best, there will not be much remaining energy at this time, and the calf should arrange another time for specific exercises. This will be more effective.

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