Incremental group training: Challenge muscles step by step

During muscle building training, are you still performing 10 training sessions in 3 sets in fixed 3 sets?

　　We all know that after using the same rhythm method for a period of time, the muscles will adapt, and the original stimulation will become inefficient. All you have to do is to give the muscles some fresh stimulation!

　Today I will introduce to you the incremental group training

　　Progressive over load) This training method is that each group's training is heavier than the previous group. Start with a light weight and then increase the weight all the way.

　　The incremental group training method is one of the most commonly used training methods. The density and intensity of the incremental group training are relatively large, and it also stimulates the muscles very much. It is to quickly improve muscle strength

　　　3 training points:

　　1. The training load from light to heavy

　　The recommended reduction group training load is 1 5+-5RM, after 1-2 groups of warm-up groups, you can start training.

　　You can use 15RM as the first group, and as the number of completed groups is completed, the load will be increased to 5RM.

　　2. From at least the most between-group rest time

　　The recommended interval between-group rest time is 30 seconds-3 minutes, and as the weight increases, the interval between-group rest time is increased.

　　Maximum load in the training plan When the number of groups, you can set the rest time to 3 minutes. (or use the slower heartbeat as the reference benchmark)

　　For example: Barbell bench press

　　First group: 15RM; 45 seconds of rest between groups

　　Second group: 12RM; 90 seconds of rest between groups

　　The third group: 8RM; 3 minutes of rest between groups

　　The fourth group: 5RM

　　3. Select your main training movements

Please select 1-2 multi-joint movements as the main training movements, and use them to enrich the training courses with single-joint modification movements.

　　When training in diminishing group, selecting training movements with more familiar skills as the main training targets, which can also reduce the occurrence of sports injuries and increase the effect of sports.

　　If you feel that your muscles are essential, you should stop to avoid injuries

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