Super Leg Training – Today is your leg training day

1. Exercise intensity

　　　Emotion intensity is one of the most important factors that stimulate muscle growth. Practice has proven that different exercise intensity in thigh muscle training produce different training effects.

　　1. More than 90% of the intensity test, fewer tests, less total energy consumption, mainly anaerobic metabolism and energy supply. Although muscle strength grows rapidly, the muscle volume does not change much. Long-term super-intensity training can easily cause injuries or overtraining, resulting in negative emotions.

　　This load method is used in bodybuilding training. If people with poor basic strength or those with high training levels have a "stagnation period", appropriate use of this exercise will help improve muscle strength. . Professional weightlifters often use this method of training, because the purpose of weightlifting exercise training is to improve muscle strength and control weight growth.

　　2.80-90% strength can increase the size of the muscles. However, training with fixed load intensity is often used, and muscles are easily "adapted" to the training, causing muscles to grow slowly or stop growing.

　　3.60-70% strength, high-frequency exercises are conducive to improving muscle endurance and muscle mass, and only play an auxiliary role in leg exercises in large muscle groups. Regular training with low stimulation intensity, weak body response, easy adaptability, and should not be used for long-term use.

Weight selection: combining weight training day" and "light training day"

　　1. Weight day uses the ultimate weight of 80-90% strength to complete 6-8 training sessions per group to deepen the stimulation of muscles and increase the strength and volume of the thigh muscles.

　　2. Light day uses the ultimate weight of 60-70% strength to complete 12-15 training sessions per group, with the purpose of developing the blood supply system of the muscles and delivering more oxygen and nutrients to the muscles. High reps can also strongly stimulate red muscle fibers and promote the growth of deep muscles. The larger muscle mass can cope with larger weights on subsequent weight training. High reps can not only Promote muscle growth, and can enhance muscle endurance and improve muscle mass.

The ratio of weight day to light weight day in thigh training is 3:2, weight day is the main, light day is the auxiliary, light day is the storage energy, which is the weight day; prepare for higher exercise intensity in the middle. Only by continuously improving the exercise intensity can the rapid growth of muscles be promoted. The choice of "weight day" and "light day" can be determined based on different training stages or cycles, or according to the physical condition of the day. Good state is set as weight day, and the state is generally set as light day. This can better improve the training quality.

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