1. Combining movement and stillness
The method is to organically combine dynamic exercises and static exercises, moving first and then being still. That is to say, first perform dynamic exercises to the limit, and then fix the angle of the part to be exercised and exert static force for 6-8 seconds, which can be practiced in 2-4 groups.
For example: a combination of dynamic and static curls (for biceps brachii), first do 6-8 times with 60-70% of the weight, then fix the elbow joint so that the angle between the upper arm and forearm is 90 degrees, and maintain 6- 8 seconds, do 2-4 sets.
2. Combination of restraint and concession
Use power exercises (restrained contraction). Repeat 5-6 times, and when you can't do it anymore, do the concession work 2-3 times. This combination results in deeper muscle stimulation.
3. First exhaustion method
This is currently an effective method to increase muscle circumference. The approach is. If you want to develop that piece of fat, first choose local muscle exercises to develop only this muscle. Do it 6-10 times until fatigue and failure, then run to another device within 3-5 seconds and do the following Develop comprehensive muscle group exercises that focus on developing this muscle. Use 79% of the weight to reach the limit. In this way, alternately train about 4 groups, and the muscles will feel great stimulation. According to research, this can effectively stimulate muscle growth and promote its development. Examples are as follows.
Use the principle of first failure to develop the pectoralis major muscles;
The local effective exercise to develop the pectoralis major is the supine fly, while the exercise to develop the pectoralis major and other comprehensive muscle groups is the wide-grip bench press. In addition to developing the pectoralis major, it can also develop the triceps and deltoid muscles. Anterior and serratus anterior muscles. If you combine supine fly and bench press training, the effect will be better than training alone. The method is: the athlete first does the supine fly exercise with a weight that can only be lifted 6-10 times until he can't get up, then runs to the bench press rack and does the bench press with 60-70% of the weight prepared in advance, and lifts as hard as he can. times until I can’t get up anymoreLet’s count one group and do about 4 groups in total. The total amount of exercise is 8 groups of about 50 times.
How to develop the deltoid muscles using the principle of first failure:
Partial muscle exercises for developed deltoid muscles include raises in various directions. For example, front raises mainly develop the anterior deltoid muscles; lateral raises (palms facing down) mainly develop the middle deltoid muscles; rear oblique raises mainly develop the deltoid muscles. Retromuscular fasciculus. A comprehensive exercise for developed deltoid muscles is the neck wide push. This exercise can develop not only the deltoid muscles, but also the triceps brachii, and also affects the pectoralis major and serratus anterior muscles. Combining these two effective exercises for developed deltoid muscles will produce better results. The method is; mobilizers first do dumbbell side-lying and upside-down exercises with a weight that can only be lifted 6-10 times. Until you can't get up, then run to the barbell placed on the other side and use the barbell to do wide-grip behind-the-neck presses (70%). Until one person can't get up, count as one group, and do 4 groups in total.
How to develop the triceps using the principle of first failure:
Partial muscle exercises for developed triceps brachii include various arm flexions and extensions, such as arm flexions and extensions at the back of the neck, arched arm flexions and extensions, etc., while its comprehensive exercise is narrow force pushing, which organically combines these two effective exercises. Its training effect is relatively good. The method is: the athlete first performs 6-10 arm flexion and extension at the back of the neck until fatigue, then quickly runs to the squat rack and picks up the barbell placed on the rack (the weight of the barbell is 60-70% of his highest weight), and lifts continuously. Until you can't get up, count the two exercises as one group, and do 4 groups in total. The triceps will be very swollen and deeply stimulated. As long as the nutrition can keep up with the muscles, they can develop quickly.
How to develop back muscles using the principle of first failure:
An effective local muscle exercise for developed back muscles is the weight-bearing goat stand, while comprehensive exercises for developed back muscles include arching, straight-legged deadlifts, etc. In order to deepen the stimulation of the back muscles, you can use the following training method: first do weight-bearing push-ups on the goat 6-10 times until you can no longer push up, then run to the squat rack and carry the barbell on your shoulders to perform arching exercises (or do straight-leg hard exercises). Pull) until fatigued. By combining these two exercises together for 4 sets, the back muscles can be well stimulated.
Use the principle of first failure to develop the quadriceps muscles.
Athletes first do local muscle exercises to develop the quadriceps; weight-bearing leg flexion and extension, try their best to do about 8 times, and then do comprehensive muscle group exercises to develop the leg muscles; squat, also try their best to do 6-8 times, Do 8 groups (4 large groups) of about 50 times in cross rotation in this way, and the quadriceps muscles will swell due to deeper stimulation.
Theoretically, it complies with the principle of excess recovery after extreme load. This is because after the body is overloaded to exhaustion, its functional ability is greatly reduced first, and then during recovery, the body adapts to an improvement beyond its original level;
IV. Fatigue first and then repeat method
Do comprehensive muscle group exercises first, and then do local muscle group exercises. For example, the bench press involving at least four muscles, the main exercise partThe main part is the pectoralis major, and the triceps brachii does not participate in the maximum force when exerting the maximum force. According to the principle of fatigue first and then repeat, first practice the bench press (using the superset method), and then, lie on the bench and hold dumbbells to do fly exercises.
Five. Continuous Weight Loss Method
Start with a heavier weight and reach the limit (8-10 times); then let your partner reduce the weight and then reach the limit (4-6 times). Then your partner will reduce the weight again and repeat to the limit. (About 4 times), do this for about 3 groups in a row, which will make the muscles extremely tense and get the maximum stimulation.
For example: Supine press (bench press) (80 kg + 70 kg + 60 kg) / (8 times + 4 times + 4 times) is one large set.
Another example: standing curl (35 kg + 30 kg + 25 kg) / (12 times + 6 times + 4 times) as one large set
Six. Continuous aggravation method
The method is to first do a certain movement with light weight, and after completing the exercise easily, then increase the weight of the exercise to make the muscles feel, and then increase the weight of the exercise until you can't get up. This kind of continuous strengthening and deepening Stimulating method improves muscle definition.
7. Use force to force the method (first real and then virtual repetition method)
Once you are exhausted, you have to use the additional strength of other parts of the body to do a few less-standard repetitions.
For example: After you can't do upright curls, lean forward and then swing your body backwards. Use this swing to bend your elbows and continue doing it 2-4 times.
Another example: After you cannot get up from the bench press, immediately do the hip thrust bench press. Use the force of the hip thrust to supplement the lack of strength in the arms and major muscles. Do this for 2-4 more times to strengthen the pectoralis major muscles. The stimulation of the anterior deltoid, triceps and serratus anterior muscles will be deepened.
8. The method of unifying thought and movement
Based on the practice of excellent athletes, it is extremely important to focus on the muscles during practice. Where to practice, it is extremely important to think about that muscle. This will greatly improve the training effect.
The work of muscles is controlled by nerves. Focusing on concentration can mobilize more muscle fibers to participate in the work. Therefore, when practicing a certain movement, you should consciously align your thoughts and movements, that is, think about the muscles working according to what you practice. For example: when practicing standing curls, you need to lower your head and look at your arms with your eyes to see that the biceps are slowly contracting.
9. Combination of similar movements
Use different equipment and different movements to combine similar exercises that develop the same group of muscles (or one muscle) together and practice them in sequence to deepen the stimulation of the muscle group. .
For example, to develop biceps brachii, you can choose the following exercises:
1. Vertical curl: (60%/8-10)4
2. Alternate one-arm curls: (65%/8)4
3. Incline plank curl: (60%/6-8)4
4. Supine Curls: (70%/5-6)4
Another example: To develop the triceps brachii, you can choose the following exercises.
1. Vertical cervical arm flexion and extension: (60%/8)4
2. Bow and one-arm arm extension: (70%/6)4
One-arm arm flexion and extension; (70%/6)4
3. Supine arm flexion and extension: (65%/8)4
10. Double-group training method.
This method is to perform exercises with twice the number of sets without rest. There are usually three types of double sets of beads
1. One group works on the agonist muscles; then the next group works on the antagonist muscles
For example: one group does the agonist muscles (such as triceps brachii), and then does the antagonist muscles (biceps brachii) without resting in between.
2. In the same way, you can use two different exercises to train the same muscle in succession.
For example: do one set of back squats (load about 70%) for 8 times, then run to another device and do leg kick-outs (load about 70%) for 8 times.
3. Perform the same movements for a limited number of times, rest for 20-30 seconds, and then repeat as many times as possible with the same exercises and the same weight.
For example: To develop the pectoralis major muscles, use the supine fly exercise. First practice the supine fly 8-12Rm, rest for 20 to 80 seconds, and then do your best with the same weight.
Eleven, Difficulty Decreasing Method
Start practicing the most difficult exercise; then reduce the difficulty to do the same action; then further reduce the difficulty to do the same action, and do it to the limit each time.
12. Increasing difficulty method
This method is to first perform low-difficulty (small angle) movements, and then increase the difficulty (such as increasing the angle of the inclined board) until the maximum difficulty is reached and the limit is reached. This method is gradual and therefore less prone to injury, but because it gradually increases difficulty and goes to the extreme, it increases muscle stimulation and therefore muscle definition.
Thirteen. Circuit training method
Arrange similar or different types of movements into a large group of 4-8 stations, and then practice them one by one in sequence. After reaching the specified number of times, quickly switch to the next station for training. When all stations have been run, the large group training is over. After training, my face was covered with sweat and my heart beat faster. This kind of training method is aerobic training, which is very beneficial to losing fat and losing weight and increasing the distinctness of muscle lines.
Example 1: Circuit exercises for developing upper arm extensor muscles (triceps brachii)
Fourteen. Movement-changing training methods
There is a rule in muscle strength training. Once a few fixed movements are performed and a constant exercise load is used for a period of training, the body will gradually adapt.Muscle strength will not improve or improve very slowly. At this time, variability training methods should be used to promote changes in the body and thus enter a new adaptation process. For example, if 4 groups of supine flyes (30 kg/8 times) are used, the chest circumference will increase slightly after the first stage of training. The training methods and methods should be changed in a timely manner and movements such as inclined plank flyes should be used to increase the number and intensity of training to develop breast enlargement. Muscles, increase bust.
Fifteen. Listen to your intuition training method
Since senior bodybuilders have rich training experience, they will react instinctively to the choice of training methods. Only well-trained people can. Therefore, they should pay attention to and follow these structures and arrange different training methods on the basis of practice. Use different training methods to carry out effective bodybuilding training to develop muscles, clear outlines, sharp lines and a strong body. (Muscle network finishing)