Today's training method is the German method. If you want to develop it in a short period of time, in addition to working hard, you must first use the weekly training method to develop it. However, there is now a method that can produce muscle-building effects in the short term, so that this method is considered to be the most effective way to build muscle
Incline?? Push? 10-12 times/?, a total of 3?
Low rope slide 15-20 times/time, 3 times in total
???10 times/?, a total of 10?
W bar???6 times/?, 3? in total
This section of the study reminds us that the optimization of the system is more important than the improvement of the system. Therefore, you can use a method called "4%", that is, increase the weight by 4% to 5% each time, and do it once less. After each increase in weight 2 times, decrease the weight again
4% to 5%, the operating time is the original amount. Example: If you can do 12 reps with a 110-pound bar, but can no longer increase the weight or reps, then the following method can get you out of the predicament: 1: 10 reps x 6 x110 pounds
??2: 10? x 5 times x 115 pounds ?? 3: 10?
??4: 10?x6 times x115 pounds ??5z10?x5 times x120 pounds
??6z10?x4 timesx125 pounds
7: On the first day, you can do 12 reps with 120 pounds, that is, after 6 reps, your strength increased by 9%!
This method is not suitable, you may wish to do so.
Of course, why don’t we have to use this method to see if the effect works?
So far I am very satisfied with my figure and hope to try again