"IGF-1/FGF Enhanced Stimulation" Fitness Training Program

This is a "negative" training program. Through training, it can effectively stimulate the body's secretion and release hormones such as IGF-1 and FGF that promote anabolic. The purpose of the second training exercise is to destroy more muscle fibers and activate the corresponding receptors of IGF-1 and FGF.

　　The following are some opinions on training:

　◆Full warm up before the first training exercise begins.

　　◆A "negative" training exercise (control the weight of dumbbells, barbells or cables during the action reduction process, rather than allowing gravity to restore it by itself) The reduction process must not be less than 10 seconds (not that 9 seconds are in the "peak contraction" position, 1 second is restored, but a slow 10 second restoration).

　　◆If you feel that you cannot control the speed of the dumbbell (or barbell, rope) well during the action restoration process, don’t hesitate and reduce the weight of the training appropriately. The key to the entire training is how to control the weight of the dumbbell (or barbell, rope) wholeheartedly.

　　◆Rest for 5-10 seconds between each training action. If you feel that it is not necessary to rest for such a long time, you can continue to do the next "negative" training action. This means training If there is a problem with the intensity, increase the training weight quickly.

　　◆Be sure to pay attention to stretching the target muscles between groups.

　　◆When doing the second training exercise, do not use too much weight. The key is that the entire movement process should be slow; when the muscles are in the fully stretched position, stay for 2-4 seconds; when in the "peak contraction" position, it will last for 2-4 seconds.

　　◆You can select training movements according to your preferences for training, and only one thing is required: you can fully stretch the target muscles.

　◆Don't use this training method too frequently for each target muscle--our The arrangement is to be used every 24 days.

Back muscles:

Back muscle training plan

Actions

“Negative” wide grip pull-ups

“Negative” wide grip pull-ups

8-12

Narrow grip pull-ups

3-4

Pectoral muscle training plan

Actions

Number

"Negative" parallel bars flexed and stretched arms

3-4

8-12

Flat plate (or oblique) dumbbells flying bird

3-4

12-20

Biceps femoris and calf muscles:

Pull

2-3

15-20

“Negative” sitting position lift heels

3-4

Quadriceps (select):

k squat

3-4 

15-25

Deltoid muscle:

“Negative” Smith’s neck pressing before the neck

Arm:

Arm training plan

Number of groups

"Negative" curl

3-4

8-12

"Negative" supine barbell arm flexion and extension

3-4

12-10

Arm support curl

3-4

Single-arm neck back arm flexion and extension

3-4

The arm training methods are as follows: do 1 set of curls, rest; do 1 set of arms flexion and extension, rest; and then do 1 set of curls. This cycle.