Fast Muscle Training Method
First, prior training method
Priority training method is to focus on strengthening the body of a part of the muscle machine is relatively weak to develop, the body of a relatively weak muscle training on the training of the front, priority to do. So that the human body can be the strength, energy, the most abundant, when the most abundant training, this effect is undoubtedly the best, the only way to the shortest possible time, to maximize the potential of muscle excitation, full muscle Training objectives.
For example: your biceps and satisfies dorm together, but your biceps relative to the weak, it began training in the process of biceps training 60% in the forefront, and some friends may be Why not 100%? That is because latecomers dorsal muscle training and biceps training is related to the training of the latecomers dorsal muscle when the biceps will be trained. Then the biceps training on the back width is a secondary role, that if the training in front of the biceps when the amount of training trained to 100% of that time to practice when the back muscles but do not have the power to do, so 60 % Of the amount of just two can be trained to, and then back wide training and two under the body of 40% of the amount of training combined practice, so the two parts of the muscles can be trained to.
Second, the limit training method
The increase in human muscle is due to the large weight of the state of large resistance to continuous contraction. This high-intensity contraction can also increase muscle strength. If you can do 8-9 times at your own maximum weight, do 3 or 4 groups and do not do any preparatory activities, then your muscle circumference and strength will be increased. However, this is very dangerous, do not do any warm-up activities directly before the maximum weight training, so extremely vulnerable to injury, so the process of training in the weight of the most taboo such training.
Extreme training (gold tower rule) can solve this problem, such as: bench press, I can use the first to lift the maximum weight of 30%, do 25 to 30, and then increased to 50% of the maximum weight to do 20, 60% to do 15 and then gradually increased until the maximum weight of 80% to 85% can do 5 to 6 times, it can not be increased. And then gradually reduce until the maximum weight of 30%, so that in the shortest possible time to make your chest to maximize the stimulus, and in the middle of the maximum weight is hard to be injured.
Third, the division training method
If you train 3 to 4 times a week, and each time the training is on the whole body muscle training.
After three to five months of training the muscles of the body have been increased when the body can try to separate the muscles into the upper part and the lower part of the practice, so every week, although each site can only practice one to two But each time for each of the Ministry of the muscles can be more training and the number of groups, so that each part of the muscles have been as much as possible to stimulate, so naturally than a training day on all the muscles of the body Training intensity should be large.
When practicing 3 to 5 months later, muscle circumference and strength have been greatly increased after the body can then re-muscle breakdown, such as the body's muscles are divided into four parts, practice 3 ~ 4 times so that although each part of the muscle can only practice once but the increase in training intensity means that each time to stimulate the muscles even greater, so as to maximize the degree of muscle circumference and strength.
For example, I have my muscles divided into four parts, four times a week
Monday: chest and triceps
Wednesday: dorsal and biceps
Friday: deltoid and trapezius
Sunday: thigh and calf
In addition, every training I will take 10 minutes to practice abdominal muscles, so that each muscle can get the maximum stimulation, while the rotation of the muscles can rotate the rest.
Fourth, a large number of congestive training method
When you exercise a piece of muscle, you are required to train a lot of blood into the muscle, and let the blood flow where it can continue to promote muscle growth, in fact, this is a training law.
For example, when you train the chest, when the focus on training the chest, it requires a short period of time to do 3 to 4 consecutive training chest action, Italy does not participate in any other parts of the training movement, until the training chest movement done .
This allows your chest muscles in a short period of time to get a lot of congestion, muscle feel swollen so to achieve the effect of muscle congestion, twice this time to achieve the purpose of training, you can change to other parts of the training .
Fifth, opposing training method (also known as super group training method)
As the name suggests, the opposite training method is the training of the two opposite muscles (the opposite part of the role of muscle) together to practice, for example: I want to practice biceps, then I put the biceps and the opposite The role of the triceps put together to practice, when I do the biceps of the upper arm of the "curl up" when, immediately do the opposite of the upper arm triceps "bent arm stretch" this training method Called the opposing training method (also known as super-group).
These opposing groups of muscles are put together and are distinguished by the fact that when one of the muscles is practiced, the opposing muscles can rest for a short time to promote the elimination of opposing muscle fatigue. This training method is in line with the principle of human nerve function.
This training method is more suitable for a single part of the muscle strength relative to the relatively weak populations, such as: a friend of his biceps muscle strength relative to the weak, do the upper limbs bend their own extreme strength to do two groups No strength needed to rest, but this time can not waste time in the middle, then do so very bent bent. When the bent arm stretched out after the biceps to restore the almost, you can do the next group of two upper body arm curl.