Muscle Net Tips: In intermediate and advanced training, the pyramid training method is one of the most effective methods. As long as you can persist in practicing, the muscle-building effect is very obvious.

　Pyramid training rule: It refers to gradually increasing the weight of each group when practicing a certain equipment movement, and correspondingly reducing the number of repetitions of each group until the weight is increased to the prearranged maximum weight. , the number of times is gradually reduced until it reaches the prearranged minimum number of times. The weight of this exercise forms a tower with a small top and a large bottom. So this kind of training is called the pyramid training method.

< p> When it reaches 100%, it can only complete one action.

For example, when we do chest pressing exercises, we start with a weight of 20 kilograms, which is the weight of the lever. We usually do it 15-20 times to fully mobilize the shoulder joints and elbow joints involved in the movement. At the same time, the pectoralis major muscles have also completed the warm-up. Then gradually increase the weight. For the second group, the weight can be increased to 30 kilograms, and the number of exercises to be performed should also be relatively reduced. You can do 12 times, and so on. When the weight is increased to 80% of what your body can bear, you can do 2-3 times accordingly. Generally, do not impact the maximum load weight, as it is more dangerous. If you are an advanced trainer, in order to progress faster, you can increase the weight to your ultimate level and only do one movement.

When doing this kind of exercise, you should pay attention to the rationality that the number of exercises is inversely proportional to the increase in weight. As the weight increases, the reps decrease accordingly. In general, the most reasonable number of times is 15, 12, 10, 8, 6, 2, and 1 times. The weight should be determined according to your actual situation. Intermediate trainers can only load the weight for 6-8 times. After that, you can perform 3 sets of the same 6 times load exercise, and the effect is also good.

For advanced training, you can also repeat the exercise when loading the weight once. Generally, you can do 3-6 groups. If you want to make faster progress, you can gradually reduce the weight after practicing 1 load, and on the contrary, start to increase the number of times. Until the weight is reduced to 8-10 reps.

The pyramid training method for one part should not exceed 40 minutes, and intermediate trainers can practice for 30 minutes. The interval time of each action should also be gradually increased from the first 30 seconds. Rest the most between setsNo more than 4 minutes.