Remaining explosive training: Ten sets of training method

The training of residual explosives - Ten Groups of Numbers

　　Ten Groups of Numbers: Originated in Germany, it is also called "German Strong Training Method". The Ten Groups of Numbers can obtain training effects in a short period of time, so this method is considered to be the most effective method to grow muscles.

　The advantage of the Ten Groups of Numbers of Numbers is that it can bring unprecedented full stimulation to your muscles! For fitness that is eager to grow muscle mass

　　The main muscle groups trained by the Ten Groups of Numbers are active muscle groups, and high-intensity repetitions are used to stimulate muscles. Each movement is 10 sets, 10 times per set.

　　Detailed method!

　　Each exercise uses the same 10 sets of weight training, each set 10 times. The weight used is the weight that can be done 20 times in a row to achieve exhaustion. For most practitioners, this weight should be 60% of the maximum weight (1RM) that can only be done once with all their strength. For example, if you can do it with 300 pounds once, then 300 pounds is the 1RM of your bench press. Using this method to train, you only need to use 60% of 300 pounds, that is, 180 pounds to do bench press.

　　Trainers who use this method for the first time recommend the following differentiation training: chest and back on the first day; legs and abdomen on the second day; rest on the third day. Arms and shoulders on the fourth day; rest on the fifth day. When using this method, The interval between each group/time should be recorded accurately, and each exercise should be completed in standardized movements.

　　The following are some principle issues that should be paid attention to during training. Paying attention to these issues will be the guarantee for your most effective progress.

　　1. Interval time: When you first start training, many people often have questions in the first few groups because they feel that the weight used is not very heavy. In fact, if you continue practicing, you will find that there is nothing more cruel in the world than this kind of training.

　　For this reason, intergroup intervals are very important. It is required that each group exercise takes 60 seconds and 90-120 seconds between groups. Due to the short-term god Adapt sexually, when doing groups 8 and 9, you will feel a little relaxed.

　　To accurately calculate the interval time, you should prepare a stopwatch to remind you not to time out. This is very important because when you are exhausted, you will unintentionally extend the interval time, thus unable to maintain the compactness and consistency of training.

　　Tip: For long-term movements, such as squats, parallel bar arm extensions, pull-ups, etc., the exercise rhythm should be 4-O-2, that is, it takes 4 seconds to put down heavy objects, and it takes 2 seconds to squat, push up, pull-ups. Curls and other movements can use 3-0-2 practice rhythm.

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