Master more muscle training skills to make your training more perfect
Tip 1
Use the difference group method to get the best results. Use a weight that you can only complete 1 or 2 times, do your best to complete it, then put the weight down for 10 seconds, then do 10 times with a moderate weight. The "net" weight you make in these 11 to 12 movements is greater than the weight used to make a group, which gives you the best training results.
Tip 2
Deceive your nervous system. Combining the opposite muscle groups into a super group for training can help you better manipulate the conduction system in your body and lift you to heavier weight. This technique can eliminate the limitations of the nervous system on muscle strength. You can use the key to alternate training, such as doing a group of barbell bench presses, then doing a row of boating, and then rest for 60 to 90 seconds. After the break, do the boating first, then enter the barbell bench press training. Remember: the number of groups to be done should be even (2, 4, 6, etc.) to maintain muscle balance. This method is equally effective for the combination of the biceps/triceps muscles and the combination of the quadriceps/hamstrings.
Tip 3
Increase muscle isometric contraction training without increasing training time. Perhaps the most easily overlooked way of muscle contraction is isometric contraction. You can add isometric contract exercises between groups to increase the intensity of your training. For example, after completing a set of barbell bench presses, immediately take a lighter dumbbell, press the palms of both sides against the outside of the disc, press hard inward, and then relax after 5 to 10 seconds of contraction. Repeat this action immediately. . You can also use the training ball to complete this training.
Tip 4
Use enhanced training to challenge the limits of the body. Are you eager to improve your referrals or squats? Then you can improve your score by 10-20 pounds (1 lb = 0.4536 kg) by doing 30 seconds of enhanced training before training. Before you do squats, stand on a bench and jump off. When your feet are on the ground, immediately use the explosive force to jump up as high as possible, repeating 2 times. Before doing a barbell bench press, do 2 explosive push-ups (at the end of the ascent phase, warm your hands with your hands off the floor a few inches (1 inch = 2.54 cm)).
Tip 5+ Tip 6
IFBB Professional Bodybuilder (Shawn Ray)
Develop a competitive attitude. I often think of my training partner as my enemy, a person I want to beat in the gym. My goal is to be the best athlete. If there is a person who can be in front of me, then my task can't be completed. This attitude is what helped me to be among the best in this sport.
Fight against weaknesses. If you feel that you are already strong, then focus on the main deficiencies. After a few days of rest, train your weak parts of your body when you have enough energy to catch them up.
Tip 7
Use a training ball to help you progress. Most bodybuilders are reluctant to use training balls because the stability of the body is difficult to control when using the training ball, so light weight has to be used, so the muscles are not as stimulated as normal training. Here's how to use the training ball to increase the strength of the auxiliary muscles and the trunk muscles. Take the dumbbell supine as an example: first make a heavy load group (6-8 times) on a horizontal bench, and then immediately do a group of dumbbells on a training ball with 8~10 times of weight. Therefore, your chest muscles are already tired, and the lighter weight used in the referrals is enough to exercise the pre-fatigued chest muscles. This will achieve the purpose of exercising the muscles.
Tip 8
Train like a weightlifter. Every few months, you should spend 2 weeks on high-intensity, low-level training to break through the platform period of training. Use a very heavy weight, do 4 to 6 times per group, and rest for 3 minutes between each group. Note that in compound movements (squat, bench press, rowing), the number of times (5 to 6 groups) is done, and in isolated movements (bending, bending, and flying), the number of times can be relatively small.
Tip 9
Styling training is performed after each training session. This will not only increase your self-confidence, but also improve the density and quality of your muscles. It also helps your nerves and muscles connect, making your muscles grow more accurately and more easily. After each workout, stand in front of the mirror and let each muscle on your body contract for 15 to 30 seconds. Repeat 3 to 4 times.
Tip 10
Try to increase the extreme group. It takes 3 weeks to increase your training group by 50% and do it twice a year. After 3 weeks, rest for 4 days and then return to normal training. The increased number of groups can stimulate new muscle growth, and the rest can allow the body to fully recover. For example: If you usually have 12 groups in your chest and 16 groups in your back, increase them to 18 and 24 groups respectively.
Tip 11
Group training to go. Do you not be able to complete multiple sets of pull-ups as many times as you want? Then don't try to complete 3 sets of 10 trainings yourself. You should aim at 30 times. You can divide these 30 times into groups and do a little rest. This is not a cheating, but a derivative of the rest-pause principle.
Tip 12
Seeking the development of smaller muscles. If you neglect the fine training for certain muscles, it is equal to giving up the opportunity to explore the overall development of the body. For example, the muscles on the inside and outside of your thighs (abbreviated muscles and adductor muscles) are not very conspicuous, but without special training, you have no way to develop the full potential of the thigh. For example, to get a strong arm, you must train the deep muscles in the front - the diaphragm. Perform some special training for this muscle (for example, 4 sets of trans-arm curls).
Tip 13
Refer to the Olympic Movement. Use the barbell or dumbbells to do an Olympic sports snatch and jerk training every week. Pay attention to the skills in the first few weeks, then use the weight you can do 6 to 8 times, but only do 3 groups, each group 3 times, complete the action with explosive power. Take this training for 6-8 weeks to exercise your ability to quickly contract muscle fibers. This can effectively increase the strength and volume of your muscles.
Tip 14
Try to open the bow left and right. In your arm training, try this method: while your right hand is doing a one-armed triceps press, the left hand is doing a one-armed dumbbell curl. Your arms on both sides will look stronger than usual. Exchange the arms on both sides and repeat. This can also be applied to the cross of the tensioner for exercising the back muscles and the chest muscles. Specific action: stand back against a tensioner stand, hold the pulley handle (adjust to the shoulder height) with your left hand, and hold the pulley handle (adjust to the hip height) on the front puller frame with your right hand. While doing the shoulder press on the left hand, the right hand is doing the puller rowing. Exchange the arms on both sides and repeat.
Tip 15+ Tip 16 Â
Sixth Olympia winner (Ronnie Cullman)
"I am using the reduction group method to increase the muscles of my thighs. After completing the heavy load group, I will reduce the weight of the disc, and then do the most as many times as possible, continue to reduce the amount until the end. The rest is only the quadriceps that are completely tired.
For the same body part, use two completely different training options instead of always using the same method. For example, in my back training, I will focus on medium-load deadlift and rowing training with the use of various pull-ups and pull-downs, alternating to exercise the latissimus dorsi. The advantage of doing this is that you can exercise your latissimus dorsi from different angles."
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