In bodybuilding training, sometimes we encounter this situation: after using three or four movements to train a muscle, we still can't find the "feel". For this reason, we need to change the training methods to achieve new progress.
How to change? What is worth learning is the "pause and rest training method". It is a training method used by Wade Training Body in daily training. Its function is to make the muscles reach the optimal state of swelling as soon as possible under a certain weight load. The method is to use a certain weight, rest with a minimum interval, continuously try to lift, and re-stimulate the muscles after a short recovery period. Because every 10 to 15 seconds of rest during training, the muscles can recover 50% to 60% from a state of complete fatigue.
For example, when doing incline bench presses to develop the upper chest, first do a set of warm-up exercises with light weight, and then use the "increasing weight training method" to increase the weight until you can only lift 2 to 3 times. , then put the bell on the bench press stand and rest for 10 to 15 seconds, then push 2 to 3 times, rest for 10 to 15 seconds, and then push with all your strength 2 to 3 times or 2 to 1 times. At this time, ask your partner or coach to remove 5 kilograms of weight from the bell, lift more times or 2 to 3 times, and then rest for 10 to 15 seconds until you can only lift 2 to 1 times to prevent excessive fatigue. cause injury.
"Gradual weight training method" is a training method used during pre-match training, mainly to enhance the definition of muscle lines.
The method is to follow strict technical requirements, use enough weight, and when each group completes the last 3 to 4 exercises under extreme force, do not put down the bell, but ask your partner or coach to lift the weight of the bell as soon as possible. Reduce 5 to 10 kilograms and continue using forced or assisted exercises to complete another 3 to 4 exercises. After the second weight loss, try your best to complete 3 to 4 maximal lifts. Repeat this over and over again, but no more than four times at most. This causes the muscles to become more tense and sore.
If there is no help from a partner or coach, you can combine different pounds ofDumbbells (such as 20 pounds, 18 pounds, 16 pounds, 14 pounds, etc.) are lined up in a row, and continuous trial lifts from heavy to light are performed. No rest in between. Perform one long set to exhaustion. This is the "step-down weight training method."
The similarities and differences between the two training methods are:
1. The "pause and rest training method" should be used in the normal training period, and the "step-down weight training method" should be used in the pre-match training period.
2. The "pause and rest training method" is to repeatedly try lifting on the basis of gradually increasing the weight and a certain interval of recovery; the "step-down weight training method" is to complete the final step during the weight loss process. In the case of several or one trial, complete the repeated trial without stopping, using force or assistance.
3. The "pause and rest training method" is a mass-building exercise for developing muscles with high intensity, short intervals, few reps, and few sets. The "step-down weight training method" is a strength and endurance exercise with medium intensity, high density, multiple reps and a small number of sets. It consumes more energy, has a significant effect of fat loss and weight loss, and can make the muscle texture clear and distinct.
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