Muscle-building training: Decreasing group is muscle congestion

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

　　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. What you have to do is to give the muscles some fresh stimulation!

　Today I will introduce to you the decreasing group training

　　The decreasing group training method is one of the most commonly used training methods for bodybuilders. The purpose of training is to increase the size of muscles. It uses the method of gradually decreasing weight and collects different (more) muscle fiber ginseng under different repetitions. As for exercise, train different types of muscle fibers to achieve the purpose of hypertrophy.

　　　3 training focuses:

　　1. The training load from heavy to light

　　The training load of the decreasing group is recommended to be 5-15+RM. After 1-2 groups of warm-up groups, you can start training.

　　You can use 6RM as the first group, and with the number of completed groups, the decreasing load is as low as 15+RM.

　　2. The rest time between groups is recommended to be 30 seconds to 3 minutes, and as the weight decreases, Reduce the rest time between groups.

　　When performing the maximum load group in the training plan, you can set the rest time to 3 minutes and decrease it to 30 seconds with the completed group number. (or use the slower heartbeat as the reference benchmark)

　　For example: Barbell bench press

　　First group: 5RM; 3 minutes of rest between groups

　　Second group: 8RM; 90 seconds of rest between groups

　　The third group: 12RM; 45 seconds of rest between groups

　　The fourth group: 15+RM

　　3. Select your main training movements

　　Please select 1-2 multi-joint movements as the main training movements of the decreasing group training method, and use single-joint modification movements to enrich training courses.

　　You can select single-joint movements that cooperate or assist muscle groups as auxiliary movements, such as: barbell bench press + dumbbell bird.

　　When conducting decreasing group training, be sure to do a good job of warming up groups before training, and use more familiar skills as the main training target, which can also reduce the occurrence of sports injuries and increase the effect of sports.

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