Tips: This fitness plan is suitable for reference by professional bodybuilders and athletes. Beginners please visit: Beginner and intermediate fitness plan
Training purpose: to increase the number of growth hormone receptors in target muscles: to enhance the secretion and release of growth hormone. The method is to accelerate muscle fatigue with supersets.
■ The first training action is a compound training action (multi-joint), which requires the use of larger weights and appropriate explosive power.
■ The resistance method is used in the action restoration process: the training partner appropriately increases the resistance on the equipment, and the trainer tries to maintain the original posture, does not let the partner succeed, and consciously gives in and restores.
■ After completing the compound training movements, choose a single-joint training movement and use a slightly lighter weight to stimulate the target muscles again.
■ Avoid using unilateral rotation training.
■ When doing the second training movement, there is no need to specify the number of movements, until the muscles feel a "burning" feeling. The stronger the "burning sensation", the stronger the secretion of growth hormone.
■ The second training action requires a large amplitude. When the muscles are fatigued, the amplitude should be appropriately reduced to obtain the best "burning feeling".
■ If the "burning sensation" is too strong and overwhelming, rest for 5-10 seconds before continuing.
■ The speed of the second training movement can be relatively faster, but be sure not to get injured. The recovery process of the movement still needs to be controlled.
■ Only when growth hormone and its receptors increase simultaneously can muscles grow rapidly. Therefore, we must pay attention to the combination of the two.
Back muscles:
Super set--weighted pull-ups 4-6×6-12
Kneeling straight arm tensioner push-down 4-6×15-25
Chest muscles:
Super set--flat barbell bench press 4-6×6-12
Cable chest clamp 4-6×15-25
Biceps femoris:
Super set--straight-leg deadlift 3-5×6-12
Prone leg curl 3-5×15-25
Calf muscles:
Super set--standing heel raise 3-5×6-12
Seated calf raise 3-5×15-25
Quadriceps (select):
Super set--hack squat 4-6×6-12
Leg flexion and extension 4-6×15-25
Deltoid muscle:
Super set--front press 4-6×6-12
Dumbbell lateral raise* or prone fly 4-6×15-25
Biceps:
Super set--barbell curl 3-5×6-12
Straight grip cable curler 3-4×15-25
Triceps brachii:
Super set--supineArm flexion and extension 3-5×6-12
Tensioner pressing down 3-5×15-25
Choose one of the movements for one deltoid training, and change to another movement for the next training.
After finishing the biceps superset, do the triceps superset, and then do the biceps superset...
"Insulin enhanced stimulation" training
Training purpose: "burn out" the glucose in the muscles; congest the muscle blood vessels to achieve a "burning sensation".
Here are some details you should know:
★Multiple times.
★The rhythm of movements should be fast and reduce the rest time between groups.
★Try to use non-destructive training movements, such as using pulleys or combination equipment instead of free weights (dumbbells and barbells).
★Reduce the amplitude of training movements and increase the congestion of muscle blood vessels.
★Avoid unilateral limb rotation training.
★Eat a lot of carbohydrates after training - any training will lower insulin levels in the body.
Back muscles:
Wide-grip pull-down 5-6×12-20
Seated Cable Rowing Machine 5-6×12-20
Chest muscles:
Incline barbell bench press 4-6×12-20
Sitting position with chest folded bird 4-6×12-20
Biceps femoris and calf muscles:
Prone leg curl 4-5×12-20
Seated leg curl 4-5×12-20
Riding Heel Raise 5-6×15-30
Quadriceps (select):
Leg press 5-6×15-25
Leg flexion and extension 5-6×15-25
Deltoid muscle:
Dumbbell lateral raise 4-5×12-20
Front neck press 3-5×12-20
Sitting position, chest-clamping bird 3-5×12-20
Arm:
Cable curl 3-5×12-20
Tensioner pressing down 3-5×12-20
Supine Cable Curl 3-5×15-25
Lower tensioner arm flexion and extension 3-5×15-25
Alternate biceps training and triceps training.
Through the above plan, you should realize the importance of "movement changes"! During training, you can change the training movements at will according to your own preferences, but the general direction cannot be changed - the multi-joint compound movement is a multi-joint compound movement. Don't look for a single-joint movements instead.
"Muscle thirsty" bodybuilding enthusiasts, take action quickly to release the "energy" - hormones in your body