Fitness skills: How to increase weight scientifically?

During the training process, you must always examine your own situation and not be unchanged. Only in this way can you make continuous progress.

In fitness training, when your training reaches a certain level, when you adapt to or exceed the original training load and weight, you should consider adding intensity to your training. The easiest and direct method is to increase the weight of the weight,

For example: After a period of exercise, it can be easily completed, or even exceeded the original compound, indicating that your muscle strength has increased, and you can appropriately increase the amount of exercise and training intensity to go to the next level.

How to add weight to yourself scientifically? There are three correct methods of weighting.

1. Safe method. The weight used can be used for 3-5 consecutive sets, and each group can be lifted 12 times until exhausted. If you want to increase the weight, you must keep the weight unchanged for a period of time and strive to increase the number of trial lifts in each group to 18-20 times. When you can do more than 3 consecutive sets, you will increase the weight.

After increasing the weight of each group, you will get back to the level where you can do 12 times. This cycle will make the training weight continuously increase, and the muscle circumference will increase accordingly, and a significant effect will be seen in one year. This method is most suitable for trainers and beginners who are calm, rational and patient.

2. Strong method. The weight used is relatively large, and each group is done 8-12 times, and more than 3 consecutive sets. If one group exceeds 12 times, you must immediately Aggravates, return to the level of 8 times per group, but must be able to do 3 groups.

Advanced bodybuilders often have 6 lower limits in high-intensity training cycles, and it is not suitable for bodybuilders to use. This aggravates are suitable for those with a certain training foundation and strong physique because they are not very patient to wait until they lift 20 times before aggravates. It should be noted that this aggravates must have an adaptation period to consolidate the training effect, prevent joint injuries, and give strength time to the tendons and soft tissues to welcome further aggravate weights.

3. Compound method. This is a combination of the above two methods. Generally, 5 groups are trained, and the weight used in the first two groups is to be exhausted and can be done 12 times; the middle group is a "assault group", and the weight used is Do it 8 times in a sprint (you can strive to break through 8 times in a weight gain cycle, reaching more than 12 times. Once you can do it 16 to 18 times, you can use this weight as the normal training weight);

The 4th and 5th groups still return to the weight that can be done 12 times in a sprint. While increasing the number of trial lifts in the "assault group", the number of trial lifts in the other 4 groups will also increase accordingly, so you can be exhausted. The advantage of this method is that it has obvious progress, the enthusiasm for training is increased, and it is safe and secure.

Finally: examine your own situation, try three scientific amplification methods, and apply them to training effectively, and then the reward will naturally come to you.

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

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