Super group exercise plan

The super group includes a set of two exercises, and there is almost no rest between them.

　　Confrontation super group If the two exercises use the same muscle group, it is called a collaborative super group. The two groups of muscles in the exercise have the opposite function, that is a confrontation super group.

　　For example, dumbbell biceps curl and dumbbell hammer curl are a synergistic super group, while leg curls and leg flexion and extension are confrontation super groups. (To put it simply, your movements are the same or similar in coordination, and the opposite direction is confrontation, and the muscles exerting force are exactly the opposite effect of each other)

　　The pre-fatigue super group is the movement of a single joint (separation movement) in multiple joints (compound movement) Do it first. For example, do a bird first and then bench press. The triceps and deltoid muscles participate in bench press to make your pectoral muscles completely tired.

　　The fatigue super group (personal translation, I don’t know if it is accurate enough) is in the opposite order. Compound exercise first and then separate exercise. This method can allow you to use a larger load during bench press. Both methods make the muscles hypertrophy.

　　The cross super group trains two unrelated parts of the body at the same time, such as squats and pull-ups at the same time. In this way, your lower body is recovering while exercising your upper body, and your upper limbs are recovering when exercising your lower body, which is very effective for changing body composition (fat loss).

　　The following plan Unlike the cross super group, however, by exercising different parts of the body in sequence (for example, three sets of lower body exercises followed by three sets of upper body exercises, etc.), there is a similar cross-exercise effect.

　　It will allow us to practice the coordinated and confrontational movements of the body at the same time, and also include various exercises for the upper and lower body, so as to experience the best effect.

　　Note: 5010 is to actively exert force for 1 second, restore the process for 5 seconds, and there is no pause during the rise and fall process. X is to complete it as soon as possible, as fast as possible. The rest time is calculated in seconds. For example, do A1, take a rest for 10 seconds, then do A2, take a rest for 120 seconds, and practice within an hour. Can be completed.

The adjustment of the super group plan

Sometimes some small factors can cause a huge change. A 10-second rest gives you enough time to practice the next exercise. A short rest will also help you recover and perform better in the second exercise.

　　However, this plan is not always feasible for a gym with more exercisers. Therefore, in order to reduce the problems encountered, try to practice in the gym in a relatively free time.

　　The frequency of exercise is four times a week. If you like to set aside your weekend to do something else, you can refer to this schedule:

　　Day 1 Monday

　　Day 2 Tuesday

　　Day 3 Thursday

　　Day 4 Friday

　　If you have the habit of weekend training, you can refer to this schedule:

　　Day 1 Tuesday

　　Day 2 Thursday

　　Day 3 Saturday

　　　Day 4 Sunday

　　Newbie can change their routines and practice the content two days before the 3rd and 4th day.

　　For advanced students, diversity of exercises and more recovery time is necessary. Therefore, on the 3rd and 4th day, you have to practice some different content, especially compound exercises. Pull-ups are really good as the first exercise in the super group, but if you weigh 200 pounds, it will not be very pleasant to practice the second group of pull-ups.

　　This exercise method often requires lowering the load to ensure the number of each group. Some trainers with slow muscles may be able to withstand this load, but those with fast muscles are not good. Each group has a number range to help you adapt to fatigue and continue the following exercises.

　　For example, 10-12 are required , you did 12 in the first group, and the next group also used the same weight. If you can only do it 10 times, reduce the weight by 5-10% to start the third group. If you did 11 in the second group or reached 12 again (this often means that your first group is not loaded enough), then the third group continues to use the same weight.

　　However, if you can only do 10 in the first group, your second group must reduce the weight by 5-10% because it is almost impossible for you to continue to do enough. As your experience improves (or guidance from a trained coach), you will know how to adjust the load.

　　Super group and sub-position training are different, allowing more parts to be practiced for a certain amount of time. Especially when doing all-round exercise.