Simple understanding of differentiation training
The three-part fitness plan can be arranged as follows:
Intense stimulation of key muscle groups twice a week:
Monday and Thursday: Abdomen and chest in the morning; Afternoon: Thighs (anterior muscles), brachialis; Evening: Lower back, calves, abdomen
Tuesday and Friday: Morning: Thighs (rear muscles), forearms (extensors) Afternoon: Upper back, abdomen Evening: Shoulders, triceps, forearms (flexors)< /span>
Of course, this is just the basic form of the three-point training method. Athletes who have actually practiced this rule should be able to apply it according to their actual situation. The ability to flexibly adopt new differentiated training.
It should also be noted that although it only takes 30 to 45 seconds to recover from the fatigue caused by a set of consecutive exercises, you still need to pay attention and feel the effects of muscle exercises. Saturation effect, do not exceed it to avoid overtraining. Rest factors must be included in the training plan and strictly controlled.
It is recommended to try to use multi-day differentiation instead of one-day king differentiation training.
Detailed explanation of differentiation training:
"Differentiated training" is one of the most conventional training forms in bodybuilding and is also the core of Wade's training rules. It is one of the prerequisites that makes it possible to conduct relatively concentrated large-load intensity and large-load training on parts of the body. It is also the fundamental guarantee for the continuous improvement of the competitive level of modern bodybuilding.
Differentiated training is to purposely and plannedly divide the muscles of each part of the body into two, three, four, six or more, and then scientifically design each part to form a course plan, and then arrange the plan in different A training method that involves training on a specific training day or training unit. "Four-day dual differentiation" is to divide the body into two parts according to certain rules. Each part is composed of several body parts. A training plan is formulated for each part, and the plan is arranged on Monday and Thursday. 2. A kind of training arranged for training on Tuesdays and Fridays.
The first step in differentiated training is to reasonably divide the body parts, and then gather related body parts for training in the same course plan. The methods of dividing parts recommended by experts are as follows: First, determine the course content according to the main force method of the part during practice, such as arranging the back, biceps, legs, abdomen and other parts based on "pull" In a course plan, the chest, shoulders, triceps and other parts that are mainly "push" are gathered in one training plan for training; the second is to divide the upper and lower body halves, that is, the upper body chest, shoulders, back, Arrange the arms for training in one class, and arrange the lower body, waist, back and abdomen, thighs, calves, etc. for training in another class; third, arrange the trunk (chest, shoulders, back and abdomen) for training in one class, and arrange the limbs in another class. The fourth is mixed arrangement, that is, according to the situation, parts that have less influence on each other during movement practice are arranged in one class, or as an adjustment, different body parts or movements are interspersed in the plan at a timely manner, such as the example plan in this article; The fifth is based onAccording to the above principles, the large and small muscle groups with special connections are arranged cross-wise for training in two classes; the sixth is to match the parts that need priority development with other related parts and arrange them for training in different course plans, etc. .
In the implementation of the "four-day dual differentiation" training plan, the relevant training factors cannot be ignored. They play an indispensable role in improving the training process and training level, including nutrition, rest and the timely implementation of various training rules. Participate and assist.
Progressive overload training method: As the level of training increases, the weight used for movement trials, the total weight of each lesson, the load between movements, the intervals between groups, and other load and intensity factors will gradually progress to a high-level mode in an orderly manner. . For example, the bench press, which is also 8RM, may be 80 kg when you first practice, but will be 120 kg after a period of time. The absolute value of overload training for a trainer's body and the development level of the body should increase simultaneously. In this example plan, this law is reflected in the gradual increase in load intensity and load volume.
Multi-group training method: The multi-group method is the main form of training at this stage, but it is best to only practice 3-4 groups of one action in the same class, and at most 7-8 groups of one part.
Muscle confusion training method: Novel stimulation is one of the prerequisites to ensure effective training. In addition to changing the training plan in a timely manner, this course can also be combined with intensity, that is, trial weight lifting, and exercise interval control to achieve it.
The tapered weighting training method: The arrangement of the trial weight can change the nature and effectiveness of the plan. For muscle gainers, the tapered weighting method is basic
As for the action load method, the example plan mostly uses the slope weighting method. After practicing for a period of time, you can try the cone weighting method.
Quick training method: Do this occasionally when doing bench presses, heel raises, and arm flexion and extension, and focus on experience and comparison.
Assisted rep training method; one of the signs of entering the junior and intermediate stages is that this method is allowed to be used. On the premise of ensuring technical specifications and avoiding injuries, you can first select one action in one part or implement it in a focused manner, and then slowly transition to most actions.
Technical rules: The technical rules of action involved in the junior and intermediate stages are: "isolation" and "retreat". Please pay attention to the specification requirements of these two different aspects of action technology.
The differentiation training method will constitute the main activity form of your future training. "Four days of differentiation" is the basic differentiation model. I hope that the implementation of this plan can help you adapt to various levels of differentiated training and master the essence of line-based exercises to achieve continuous improvement in professional knowledge, physique, and physical fitness.