Elements of Barbell Training

I came up with a quick and easy way to teach them as long as they want to learn. In fact, after learning barbell exercises, all young men can easily do five times with weights ranging from 85 to 145 pounds (about 39kg-65kg). And I found that three groups five times, using this weight as a group, the effect is the best. I wrote down the weight and the number of times they used in the training notes. The next time they come to training, they will gain 10 pounds (about 4.5 kg), or even 20 pounds (about 9 kg), and do three groups of five exercises. 

The same proportion of weight gain is also applicable to other basic training movements. After four training sessions, I can show this young man that his squat performance has improved by 40-60 pounds (18kg-27kg) and his weight has increased by 5-10 pounds (2.3kg-4.5kg). This means that his appearance will change dramatically too: it won't take long for the quadriceps to change shape. Women's training is the same. If they can squat deeply, squat deeply. If they can't squat deeply, they can raise their legs until they can finish squatting. The plan is the same: in action class, I gradually increased until I felt that I needed to stop --- reaching a weight to slow down their squat movements, but not too heavy to do two more groups --- and then I asked them to do two more groups with that weight. With very few exceptions, three groups of five squats (or three groups of 10 leg lifts), three groups of push-ups or push-ups, and one group of hard pulls (almost all women can pull hard on the first day, even if they can't squat) are effective for all. 

There are several exceptions: women who are old and weak. But for everyone, the key to progress is - men or women, young or old, thin or strong, foolish or smart, timid or tough - to start with a reasonable weight, and then add a little more to each training: progressive weight gain. This plan only includes a few simple exercises, so I can show them a completely different training method from their previous ones. The emphasis is not on the movement itself, but on the weight of the exercises used. In fact, nowadays, all other gym training programs focus on the use of different equipment, even up to 8-12 kinds of equipment used in one training. I used to have standard equipment like this in my previous gym, but because it didn't help me to keep more members, I stopped using them. 

What I want is for my members to make visible progress in the first four training sessions and let them feel their changes. This concept will confuse those who have been brainwashed by the mass media, wrong ideas and prejudices, rumors and silly suggestions, because they always want a very simple way to do things: to use those "fantastic instruments" in training. But when I joined the fixed equipment training in the training course, their training time was too long, and there was no need to spend so long in the training. This is because fixtures weigh 10 pounds (about 4.53 kg) at intervals and train only one isolated small muscle group. This is far less than barbell training, because compound action can stimulate large muscle groups at the same time, and barbell training can gradually gain weight. My goal is to allow members to write down in their training diaries that the training load increases linearly, and that their appearance changes significantly after four training sessions - barbell training can do this, but fixed equipment can not. 

So I stopped using these damn fixtures and even disposed of most of them later, because it was useless to keep them. By designing member training programs like this, I have a truly marketable product that works in a very short time. Even obese people who can't see their thigh muscles can see their strength increase in the training diary figures, and can clearly feel that they can stand up more easily from the toilet. The key is the linear weight gain between each training. Everyone can feel that they are improving every time they train. The fact is that everyone, without exception, is able to improve their important physical functions in four training sessions, so they are willing to continue training according to plan.

Of course, it's a good plan. However, according to my teaching experience for many years, most people obviously don't care whether the training plan is effective or not. Squatting, pushing and hard pulling are far more painful than simply bending and stretching your legs and watching TV on the treadmill, so most people will give up this plan. For example, those lazy people. But those who stick to the basic barbell linear weight gain training show the same situation: at first they all make rapid progress, then progress slowly, until they become very strong. After several months of linear weight gain, the beginners who start to stagnate are already very strong. At this time, the pressure generated by one training can not produce the corresponding adaptation process before the next training. On the contrary, they have become so adapted to such pressures that novice training has lost the possibility of continuing to produce a long-term adaptation process for them.

This means that the greater incremental weight gain we use at the beginning (and then smaller) creates pressure that novices can adapt to. As they become more adaptable, they have to gain less weight each time, but at first we have to save time and energy.

Academic research / Products
  • Most of the people who came to my gym had little effect. I was surprised that they would pay for membership cards. Although I run a gym better than most of these people have visited a large commercial gym. Typical new members of the gym come only three times a week, although they should come four times as planned. Then they'll miss two training sessions, then maybe one more, and then they won't come back. Most humans are so sad: they are stimulated by the media, presuppositions and prejudices, rumors, and foolish opinions, hoping to do anything easily. So if they pay us membersh...
  • I came up with a quick and easy way to teach them as long as they want to learn. In fact, after learning barbell exercises, all young men can easily do five times with weights ranging from 85 to 145 pounds (about 39kg-65kg). And I found that three groups five times, using this weight as a group, the effect is the best. I wrote down the weight and the number of times they used in the training notes. The next time they come to training, they will gain 10 pounds (about 4.5 kg), or even 20 pounds (about 9 kg), and do three groups of five exercises. The same proportion of weight gain is also a...
  • As the saying goes, the waistcoat line is common, but it's hard to find it.Button is a very important and sexy part of the female body. Beautiful buttocks can attract more heterosexual eyes, even with sex.In fact, buttocks are more difficult to practice than nail line, because the body fat rate is lower than 20% nail line will basically appear, but buttocks are to do strength training to stretch muscle.Many people only know how to squat without raising their hips, but they don't know that only after intensive training can the buttocks look round and full!Share with you the bombing method of ea...
  • For people with weak upper limb strength, it is easier to control the movement of lifting legs on a flat plate. Slightly more difficult, you can lie on the ramp and raise your legs on your back, called Incline Leg Raise.Target exercise: lower rectus abdominis (lower abdomen)Main points of action:1. Lie flat on the mat or on a bench (but hold the bench steady with both hands). During the movement, the upper back, arms and hands are fixed.2. Close and straighten your legs, lift them up until your thighs are perpendicular to the ground; pause, recover, repeatMatters needing attention:1. Close and...
Copyright ©2018 - 2019 World Fitness Industry Development Association
Rhino Cloud Provides Enterprise Cloud Services
犀牛云提供云计算服务