Every now and then you get anxious about whether your fitness program is working or not? Especially when you hit a bottleneck, you are always worried that the muscles you have been building for so long have fallen away because of a mistake, or that you have been gaining muscle without results.
We can't do it by deserting the gym, clicking on the phone, walking slowly on the treadmill, or taking a shower and going home, so we especially cherish the feeling of training, so how are the muscles trained to benefit from it?
give your body the rest it deserves, address imbalances and learn more about the applications of strength outside of training, many of which can be applied to strength training. Some methods are shared here.
We are familiar with the 4 training phases
firstly, let's understand the 4 stages of training in general, which are
1. Warm-up and activation: Getting the body to initiate the nimble movement in unison, usually done with a large training volume and not a maximum training volume of isolation movements.
2, explosive strengthening: Typical way of strength training, used in fitness exercises to strengthen the connective and contractile tissues of the muscles.
3、intensive pumping: Typical strength training modality designed to pump the muscles full of blood and promote muscle enlargement.
4. Loaded stretching: Training muscles in a stretching position, stretching the fascia to stimulate growth.
all 4 of these phases are goal-oriented - that is, they all have a specific and unique purpose, and all are designed to make the muscles bigger. In this respect, the training is essentially the same, except that the focus of each phase is on getting heavier and bigger, not just on the latter.
Note that any successful training requires a focus on recovery: Adequate sleep, a healthy diet and a low-stress lifestyle are key to making this programme effective in the long term.
warm-up and activation
there can be no isolated movements here: Focus on creating the optimal environment to strengthen the body by warming it up as a whole.
Start with a general vascular warm up, usually 3 to 5 minutes of low intensity exercise such as cycling, treadmill walking. If you are in a colder environment and need a longer warm up, the assessment criteria is body temperature. Raise your core body temperature by a degree or two and your body will sweat some.
move joints and connective tissue to improve flexibility. If, however, the shoulders will give you a little trouble, start with some shoulder stretches using an elastic band to distract. You can also do, among other things, steering wheel shoulder turns and dynamic stretches, but try to limit the activity to about 3 to 5 minutes. Don't spend too much energy at this stage.
Although most of the guys will jump straight from the warm-up to the first movement, i think it is very helpful to prepare the muscles involved in the workout by some kind of transition. For example, doing box jumps before leg work, rotator cuff supination with elastic bands before shoulder work, etc.
with the overall as the goal of the activity, this phase lasts a maximum of 10 to 15 minutes and consists entirely of low intensity exercises and light resistance. It is designed to be consistent in reading and moving and to prepare for strenuous activity. Don't do each movement to the full, the goal of the workout is to get the body to the next phase of training as soon as possible.
Competitive training
this phase is designed to improve your training performance, whether it is general strength training or powerlifting, this phase is the focus of the training.
there are many different ways to reach this phase. Here is a combination of variations in training volume and intensity.
Week 1: 3-5 sets of 5 reps using 74-79% of the maximum weight
week 2: 4-6 sets of 2 reps, using 85-92% of the maximum weight
week 3: Increase the weight from week 2 to 3 reps per set
weeks 4-6: Repeat weeks 1-3 with a slight increase in weight
this phase relies entirely on intensive variation, choosing the number of sets and reps you prefer. The same is true for linear or periodised percentage based styles, the key is to find what works for you.
the key is to progress gradually and maintain a high level of effort, both in volume and intensity. If you are pushing so hard that you cannot gradually increase the weight of the barbell, then you need to take a step backwards. Learning to hone the intensity of your training is needed when you try to really push the weight to the limit before you do.
Here are some ways to increase the volume of your training.
1. Use variable resistance, such as elastic bands and chains
2. Reduce rest time between sets
3. Combine decreasing load or back sets (not decreasing sets!)
4. Supplementing with fitness supplements before and after training
at least get yourself started on your own long term training plan.
Key points from part 1.
1. Injury is something that can affect your progress. Do everything you can to avoid injury while still training hard.
2. Paying attention to a good warm-up is probably the best way to prevent injury, so follow the guidelines listed above before every workout.
when the body is already in shape, there are many different strategies to get stronger. Find what works for you - don't trust anyone to have the right answer.
address weaknesses and corrective movements to break through bottlenecks and increase strength further, and also prevent injuries due to muscle imbalances. Remember to think and train hard over and over again!