Hormone-stimulating fitness program

The program is suitable for professional bodybuilding enthusiasts' reference. The program is divided into four parts:

　　　1 Pure "negative" training: stimulating IGF-1 (insulin-like growth factor) and FGF (fibrocytic growth factor) and its receptors.

　　2 "High load" training: Activate and increase the level of testosterone receptors and inhibit the activity of cortisol receptors.

　　　3 "GH (growth hormone) or insulin stimulation" training: promotes the secretion of growth hormones in the body and improves the activity of growth hormone receptors, and enhances the sensitivity of insulin.

　　4 The rest day is: prepare for a new beginning.

　　After each training speed, do a 100-reinforcement group, insert the "testosterone-strengthening" quadriceps training every 2 cycles (8 days).

　　The following is the specific training plan:

　　　Training 1: "testosterone-strengthening" quadriceps training

　　　Training 2: "negative" back muscle training

　　Training 3: "big-intensity" pectoral muscle training

　　Training 4: "insulin-strengthening" stimulation "bice femur and calf muscle training

　　Training 5: "negative" deltoid training

　　Training 6: "big-intensity" arms (biceps and triceps) training

　　Training 7: "testosterone-strengthening" quadriceps Muscle training

　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　"Growth hormone strengthening" Back muscle training

　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　� High-intensity" deltoid training

　　Training 18: "Insulin Strengthening Stimulation" Arm (Biceps and Triceps) Training

　　Then start from training 1 again, and the "testosterone Strengthening Stimulation" in training 1 is changed to "Growth Hormone Strengthening Stimulation" four-head training. Other training remains unchanged, so the cycle is like this. 　　100 strengthening groups

　　After each training, one set of 100 strengthening groups should be done. Note that the muscles you are just training are not the target muscle you are training, but choose a recovering muscle. The purpose is to increase the blood vessel congestion of the muscle and speed up the recovery of the muscle. In addition, it can also stimulate muscle fibers that cannot be stimulated by routine training. Choose a weight that can be done for about 30 consecutive times. Specific methods: Start doing it for 50 consecutive times (certainly Grip your teeth!), then take a break of 10 to 15 seconds, then do 10 times, and then rest for 10 to 15 seconds... until you have done 100 times. If you can complete 110 times for a certain weight, then you should slightly increase the weight of the dumbbell or barbell in the next training, or reduce the rest time after 50 times, or rest for 10 to 15 seconds every 15 times after 50 times.

This set of training movements is best to choose single-joint exercises, or complete them on the equipment (not using dumbbells or barbells). For example, it is best to choose leg flexion or leg lifting rather than squats for strengthening thigh exercises. Each time you exercise the same target muscle, change the training movements without hesitation to seek new stimulation. By the way, if you still feel that it is not enough for this set of 100 strengthening groups, you must have made a mistake in a certain link!

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