[Number of retention] How to avoid action errors caused by exhaustion?

After we broke through an obstacle, we performed new heavy weight exercises, but we found that the movements we completed when we were exhausted were wrong, and naturally we could not achieve the training effect. So how to keep the movements correct when we were exhausted? Let’s take a look at the following article.

　　What is the number of retention times?

　　"We can control the number of retention times (buffer) to increase the coordinated control of muscles". (The number of retention times refers to 8RM The 8th exhaustion, I only do 5, 3 is the number of retentions)

　　Advanced overload is the most commonly accepted method at present, as a way to gradually increase muscle, metabolism or nerve pressure to induce morphological functional adaptation. There are many ways to rationally increase the load and induce the adaptation you want to achieve, such as hypertrophy, muscle endurance, maximum muscle strength or explosive power. Therefore, we must first understand the variables of the training and how they affect the final benefits of the training.

　　In the training plan throughout the entire cycle, the number of retentions can be reduced but the same number of times and groups can be maintained to gradually increase the difficulty. But we usually do not always increase the retentions throughout the cycle, unless it is from the maximum The muscle strength development period is to the maximum muscle strength maintenance period or the explosive period.

　　The higher number of retentions allows you to perform more correct movements, because the weight challenge is reduced, allowing your muscles to contract more explosively and reduce residual fatigue.

　　-The number of retentions means that you can't lift it. This is a traditional method that people who want to train hypertrophy. Although exhaustion will cause a strong soreness of muscle fiber tear. But now I find that the most important thing about hypertrophy is actually the training volume, (although the focus is on the training volume, the training intensity still needs to reach the minimum threshold of 60%)

(Note: Follow the Fitness Bar WeChat public platform, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

　　The 5 most effective compound training movements - muscle-building tools

　　Five training rules for how to improve explosive power

　　Want to do SuperMan? Let's try super group training!

2 pages in total: Previous page 12 Next page