Tip: This plan is suitable for bodybuilding enthusiasts or athletes with a certain bodybuilding foundation.
The purpose of "high-intensity" training is to quickly and effectively activate the androgen receptors in the target muscles while inhibiting the cortisol hormone receptors. In order to achieve this goal, trainers are required to destroy muscle fibers as little as possible while increasing training intensity.
This training method emphasizes the application of intensity during the contraction process of the movement, rather than the movement restoration process - it is almost completely "opposite" to the "negative" training mentioned above! Different training methods have different training purposes (" Negative training destroys more muscle fibers "High-intensity" training destroys relatively few muscle fibers and recovers quickly, so it can be used multiple times). We cannot say which training method is better. What we can do is to combine these training methods and use them for our own use. Prevent muscle fibers from becoming "tolerant" to certain stimuli.
Here are some important details about training:
▲The purpose is to put more pressure on the target muscles-use heavy weight, but the movements must be standardized.
▲Using a "cheating" method to transfer stress to the tendon is not worth the gain.
▲In order to increase the training intensity, you can try to train based on how long each group lasts (1-2 minutes), rather than the conventional number of times per group (such as 8-12 times).
▲The timing of the entire action process: 3-6 seconds for the contraction process: 2 seconds for the "peak contraction"; 2 seconds for the recovery process; 2 seconds for the bottom of the action.
▲Feel the muscles change during the movementWhen you get weak (the weight starts getting heavier and heavier), never try to use explosive force to complete it. You can slow down the frequency of movements appropriately-the goal is not how many times per group, but how long each group takes.
▲Even if you cannot continue to complete the entire training movement, you must try your best to maintain the deadlock posture to increase the tension of the target muscles.
▲Increase the training time of each group as much as possible: For example, you can change the T-bar rowing to one-arm prone rowing, which can make the training intensity of the unilateral muscles greater.
▲ Try to destroy muscle fibers as little as possible: avoid explosive or rebound training movements; increase the rest time between groups; reduce the number of training groups and increase the intensity of each group of training.
▲Don’t train too long, try to be “short but strong”.
▲High-frequency training will increase the burden of muscle recovery and lead to the release of cortisol-this is not what we want.
Back muscles:
Barbell row 3-4×10-15
Single-arm dumbbell row 3-4×6-12
Single arm (straight arm) tensioner press down 3-4×8-12
Chest muscles:
Flat dumbbell bench press 3-5×6-12
Parallel bar arm flexion and extension 3-5×6-15
Biceps femoris and calf muscles:
Standing leg curl 3-4×10-15
Seated single-leg curl 3-4×6-12
Riding Heel Raise 4-6×6-20
Quadriceps (select):
Single leg press 3-4×6-12
Hack squat 3-4×6-12
Single leg flexion and extension 3-4×12-20
Deltoid muscle:
Equipment press 3-4×6-12
Single-arm pull-up side raise 3-4×10-12
Bent dumbbell fly 3-4×8-20
Arm:
Seated single-arm dumbbell curl 3-4×6-12
Single-arm dumbbell extension 3-4×6-12
Single-arm cable curl 2-3×10-15
Single-arm tensioner pressing down 2-3×10-15
The training method is the same as above.