When training, should we go from light to heavy, from heavy to light, or should we use a fixed weight? I believe many friends don’t know how to choose on this issue. Below we will introduce these three methods of weight change, I believe everyone will pay attention to them.
1. Pyramid method
15RM–>12RM–>10RM–>8RM
(RM: Repetition Maximum, such as 8RM, refers to choosing an exercise weight that can be repeated up to 8 times.)
Advantages:
a. Gradually increase the weight to fully warm up the muscles, so they are less likely to be injured
b. Easily achieve muscle congestion
c. You can modify your movements and practice muscle contraction in the light weight stage, and then gradually increase the weight
d. Even if the condition is not good (lack of physical strength, physical disharmony), the training effect can be easily achieved, so there is a lot of room for improvement
Disadvantages:
a. Too much strength has been consumed during the light weight training process in the early stage, and the maximum muscle strength cannot be exerted in the heavier stage
2. Inverted pyramid method
8RM–>10RM–>12RM–>15RM
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Advantages:
a. Easily reach 80% intensity of training MAX weight
b. Effectively improve muscle strength
c. Properly executed, the muscles can be immediately hypercongested
Disadvantages:
a. Failure to warm up sufficiently may affect training efficiency at best, or cause muscle and joint injuries at worst.
b. Novices don’t know how to judge how to warm up their muscles. Overwarming will reduce muscle strength, and too little warm-up can be dangerous
c. It is difficult to correctly estimate the weight to be used for 8RM
3. Fixed weight method
The weight is fixed at 70 to 80% of the MAX weight. After warming up, do it as hard as you can in the first set. No matter how many times you do it, you can do it for 8, 10 or even 12 times. After a few sets, the number of times will become less and less, and you may even be able to do only various exercises. 5 or 6 times won’t work!
Advantages:
a.Easy for novices to master
b. Lower risk of injury
c. Suitable for friends who have less training equipment
d. Helps to steadily increase muscle strength
Disadvantages:
a. Less training volume
b. Lack of change in training resistance
Comparison of the above three methods
Strength method is suitable for the object/level
PyramidSuitable for most trainers, beginners, and those with unstable training conditions
Inverted Pyramid Trainers with a certain foundation and those who do not have enough training time
Fixed weightsThose with limited equipment (such as those who generally train at home), beginners, and those with poor muscle endurance
Experience in using the above three training methods
The most stable pyramid training method
The growth of pyramid training is the most stable. When using the same training time, the pyramid is more humane (because it will not kill you if you do it step by step and within your ability), but some people's muscle endurance improves very quickly. After a few rounds, He can't always achieve complete stimulation after training. He obviously has no strength, but the muscles are not fully stressed. If the posture is wrong, I suggest him to use the inverted pyramid. He can easily reach the strength in the same training time. Exhaustion, muscle congestion is also clearer (the trainees agree).
Short-term, high-intensity inverted pyramid training method
Some people who don’t have much time are also happy with the inverted pyramid and spend less time to achieve better training results. However, my suggestion is that if you feel that pyramid training never scratches your itch, then you can use the inverted pyramid to experience the high training effect. Intensify it!
Because those who can do 3 to 4 sets through high-intensity training can definitely fully stimulate the muscles. Without the influence of external forces, this number of sets is very sufficient. If we don’t mention the complicated principles, simply put: rather than spending so much time Instead of working hard to do so many sets, it is better to do 3 to 4 sets of high intensity seriously. Training focuses on quality rather than weight. Doing 10 or 20 sets may be effective, but if you use high intensity to do 3 to 4 sets, I believe it will be effective. It will be better!
If you don’t feel it, there is only one reason, and that is that it is not strong enough! Time to add weight!
Fixed weight training method commonly used by beginners
For fixed weights, I usually encourage beginners to use them. In training again and again, because there is no fear of adding weight, it will be easier to complete the training. After a period of training, you can change to other methods, so that progress will be faster. .