Correctly interpret what fitness exhaustion training method is!

Gu Mingsiyi, exhaustion training is to perform a training exercise until the muscle tendons are exhausted and you can no longer perform more movements. But under this definition, please pay attention to a condition:

Exhaustion training means that you cannot do more movements due to muscle fatigue in the correct posture.

Why? Many friends want to perform exhaustion training, but even if the muscle strength is insufficient, they still have to perform movements. As a result, the posture is all wrong. The consequences may affect the training performance at the mildest, and the seriousness may be fatal. Isn’t it? Imagine that you are performing a flat bench press. When your muscles cannot support the weight, the barbell will directly pull and press your chest, or even the neck, which is very dangerous! Therefore, please pay attention to whether you can still maintain a positive state when performing exhaustion training. If you are sure of your posture, or if you are accompanied by someone to take care of your care, you will have to stop training.

The advantages and disadvantages of exhaustion training

Advantages: Increase the stimulation of fast-contraction muscles - Exhaustion training can stimulate fast-contraction muscles. Since fast-contraction muscles are the strongest and fastest-responsive muscle types, you need to train fast-contraction muscles. Increase the secretion of growth hormone - Human muscle growth is affected by the body's hormone concentration. Studies have shown that in short term (4-6 weeks), the growth hormone concentration of people undergoing exhaustion training will increase compared with those undergoing general training; however, the growth hormone level of people undergoing exhaustion training will decrease after 16 weeks, but at the same time Force hormone – cortisol will rise.

Disadvantages: There is a risk of excessive training and injury due to overwork - excessive fatigue of muscles for a long time.

Failure to effectively improve muscle strength - fast muscles need to be trained under high weight and explosive conditions. Because muscles become very tired during exhaustion training, they will reduce their weight-bearing ability and movement speed, which hinders the development of fast muscles.

This training has always been one of the topics in the fitness industry. Many fitness people use their own experience to tell the benefits, but some scholars quote scientific data to refute that there is actually not much difference between exhaustion training and general training. In any case, you should know that there is no best or The worst training, in order to keep muscles receiving new stimulation, we should change the training mode every 4-8 weeks. Therefore, the editor encourages friends to try some different training methods with physical permission.

The following three suggestions are for your reference:

1. When muscle growth encounters a platform period, exhaustion training can provide enough stimulation, but the training time is not more than 6 weeks.

2. Change the daily training intensity to avoid excessive training of muscles, such as high weight on Monday, low weight on Wednesday, and medium weight on Friday.

3. Carry out exhaustion training the next week.

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