Fitness enthusiasts and power-lifting players generally believe that the whole process is beneficial to the development of all aspects of muscle. Scientific research has found that the full range of movements can indeed increase muscle strength and increase the strength of the trainer.
If half-time and full-time actions are available, most people will choose the full action. So have you thought about combining the two? Recently, a study found that combining the two may be the best way to gain muscle.
Recently, a study called the training effect of mixing half a squat in strength training has studied this problem. In the study, 18 power players were assigned to two groups. One group of players only made 6 sets of squats, while the other group made 3 sets of squats and 3 sets of squats. Each group of players will be trained twice a week.
After the end of the seventh week of training, the players in the full group increased their weight by 5.1%, while the players in the mixed group increased the weight by 8.2%. Similarly, the players in the full group improved the weight by 10.2% on the half, while the players in the mixed group increased the weight by 14.9%.
Scientists believe that the combination of semi-squatting and squatting can increase the strength more effectively for men with fitness experience.
What's even more interesting is that the mixed group's training is less than 50% of the total group's players, but they get 64% more than the full group.
The downside of half-training is that many power-lifting players in many cases take more weight in the half-range action than the full-length action. One example is the half-way deadlift.
Only doing a half-way hard pull does not completely stimulate the back muscles. If a power-lifting player can't keep up with the amount of training in the half-time action, it is very likely that their back will be too rounded. Therefore, half-time and full-time training are essential.
Half-training is designed to shift the main weight. Compared to doing 1RM once, its biggest advantage is that power players will be more accustomed to increase weight. The resistance to heavy weight will also be alleviated, and their self-confidence will also burst.
How to use
You may wish to try this next class training. This training is based on Paul Anderson's "The Mighty Minster", which aims to enhance strength by combining half-training.
Squat , 2 groups, 10 times each (using 60% of 1RM, group interval is 4 minutes)
Squat, 3 groups, 2 times each (80% 1RM for the first group, 85% 1RM for the second group, 90% 1RM for the third group, 5 minutes for the group)
1/2 squat, 1 group, 2 times each group (breaking 110% of 1RM)
1/4 squat, 1 group, 4 times each (breaking 125% 1RM)
Hard pull, 4 groups, 6-8 times each group (with 75% 1RM. Group interval time is 3-4 minutes)
in conclusion
The study gave a positive evaluation of the half-way action. Of course, this is based on the fact that the trainer has a certain training base. By combining half-time and full-time actions, you can help intermediate or advanced power players who encounter bottlenecks break through the platform.
However, half-training is only a supplement to traditional training and does not completely replace traditional full-time training.
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