After practicing for a few months You may find that the weight can't break through. Not to mention muscles The shape is far from expected indeed Strength and muscle circumference have an inevitable practice If you can't break the weight You must also have a hard time breaking through the bottleneck of muscle circumference. This time, I will bring you some Breakthroughs in the bottleneck of strength Will definitely help you! NO.1 will not practice squats In the early years, MAX went to the gym for training. Every time the squat rack was empty, this phenomenon has changed a lot. Many young people have begun to practice squat very seriously, but you can see the proportion of the upper and lower body of most fitness people. Not coordinated , the arm is strong enough, looking down, it is faster than the calf, ugly, the level of power can be imagined will not be very high. This is because squats can drive hundreds of muscles in the body and promote the secretion of growth hormone , which is unmatched by other items, and more growth hormone means greater muscle growth. NO.2 hardly do deadlift The importance of deadlift is similar to that of the back. Many people choose boating, pull-ups, high-level pull-downs, etc. when they practice their backs, but they don’t do deadlifts, because they feel that they don’t say where hard hard training is, and they are very tired. But in fact, after practicing deadlift, you know that the congestion of the whole back is stronger than any small movement . After all, this is a movement that can reach twice the weight, and the training effect is unparalleled. If you don't know when to practice deadlift, I suggest you can practice on the back day (after all, hard pull and squat training are really too tired), the first action is pull-up, the second action is deadlift . NO.3 thinks that the more times the better It is well known that each group has the best muscle-building effect 8-12 times. This is the result of many years of research. However, many people think that the more the better, but in fact, the weight of more than 15 times helps the muscle circumference. It is very small. As for strength, many studies have shown that each group has the best effect 2-6 times , producing the best muscle fiber and nervous system changes, and promoting strength growth. NO.4 does not care about training skills Some tips can give you more power. Number of forcings It can promote the release of testosterone levels and significantly secrete growth hormone. There are also reports that the number of forcings can also effectively burn fat. 2. Control speed Most power-lifting players practice at the same speed, no matter what the action. Adjusting the speed between each movement stimulates muscle fibers from different angles and helps you gain more muscle and strength. Pure strength training is different from muscle training. The faster the speed, the better the effect, so you don't have to deliberately slow down the centrifugation like the muscle training, but you can choose the extra weight, such as 1~3RM, with 1010 Speed ​​to train can achieve the purpose of increasing strength. For the three major items We have made a special training program Take bench press as an example: Target Such as: 8-10 weeks to increase the weight of 10%. 2. Establishment process Start training at 50% of the target weight, increase 5% per week until the target position is completed. Only one standard is required for the test. 3. Specific content The first week: 2 bench presses, on Monday, Thursday, the first use of 60% of the target weight, the second use of 40% of the target weight. The second week: 65% for 4x8 on Monday and 4x7 for 70% on Thursday. The bench press is started once a week in the third week, and 4×7 is made with 75% of the target weight. 80% of the target weight for the fourth week Do 4 (group) × 6 (times) In the fifth week, 4×5 is made with 85% of the target weight. In the sixth week, do 4×3 with 90% of the target weight. In the seventh week, 4×8 is made with 75% of the target weight. Return to 90% of the target weight in the eighth week to do 4×3 In the ninth week, 2×2 is made with 95% of the target weight. Try the maximum weight of the target in the tenth week. At the same time, this plan should be accompanied by reasonable diet and adequate rest. After more than 75%, one or two groups of warm-up groups are needed. When more than 85%, more warm-ups are needed, but not more than 6 times in each group to avoid being exhausted. It’s time to throw away your feelings. Train like a man!
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