Recently, many people are interested in general training. One of the reasons is that the fast-paced life of the city makes the exercise time more and more intense. It is difficult to get 3-4 times a week. Therefore, how to maximize the use of limited time? Exercise has become the most important issue for fitness enthusiasts. Whole body training is the solution. This training method is limited in time. However, it is hoped that the whole body will receive training because the whole body training can comprehensively train all parts of the body. Calling more muscle groups, this method is also very effective for those wishing to lose fat or fitness beginners.
Leroy Colbert is a supporter of systemic training. I believe most people do not know this master. Leroy Colbert, 83, is the first professional bodybuilder in the history of the United States to practice 21 inches (about 53 centimeters) without medication. The player, when he was 20, had a 19-inch arm and slowly reached 21 inches.
Leroy Colbert's arrangement is that there are 6 groups for each body part. He explained that most trainers will not exceed 3 groups because they think that more than 3 groups will make the muscles break down. However, Leroy Colbert breaks the limit, every part Train 6 groups to make the hypothesis history. He successfully recommended dozens of trainers for such training. He used this training to obtain 16 pounds of lean body mass, while the waist circumference remained unchanged. Here are some of his training principles:
1. Perform body training every other day
2. Keep within the range of 6-10 times, if you exceed 10 times in each group, increase the weight.
3. At least 6 groups for each body part for optimal growth purposes, and more groups for certain areas.
4. Arrange some small push/pull settings in the plan. Therefore, do not perform triceps after chest training and arrange biceps training after back. You should follow this approach in this plan: 肱 肱Muscular / Biceps, Chest / Back, Leg / Shoulder, Last Leg.
5. Each site carries out 6 groups, one group has 42 groups.
Leroy Colber's daily training idea is to train every muscle group every two days and each part to circulate, increase negative weight as much as possible (in the range of times RM), and ensure sufficient rest and proper nutrition.
For example, if you prioritize training your arms, your training day will be arranged like this:
A1+A2=super group, B/C/D/E/F are all super groups
Total number of groups: 46 groups
Group interval 1 minute
Duration: 32 seconds per group, 4 seconds each
Total plan duration 1 hour 10 minutes
This program will stimulate the major muscle groups 3 times a week. In addition, this is also a very flexible training program. Look at the following few tips to get the maximum improvement.
1. Make full use of 3 different times per week to stimulate every part of your body. If strength is your main concern, you can arrange for 5 days x 5 sessions of the combined action of 2 major major muscle groups.
2. If you have a favorite action, and this action can always bring you effect, increase the number of groups, increase the weight, arrange for 5 groups of 5 training movements.
3. On the other hand, if there is an action that causes you to feel unwell, stop immediately and change other actions.
Whole body training will effectively target the weak body parts and balance the whole body. However, it is difficult to focus on a certain muscle group and it is impossible to train a certain muscle group, especially the leg. If the training method is improperly arranged, the intensity is too strong and the recovery time will be very long. A thoroughly trained muscle may need to be needed. 5-6 days to recover. Therefore, Xiaobian recommends that you develop training goals and training schedules based on your individual differences. Only developing effective plans is a good plan. Decide what you want to do, and then follow the plan.
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