The intermediate stage is a critical period for bodybuilding training. If you go further, you will become a quasi-professional, professional or even professional player.
To judge whether it has reached the intermediate stage, there are roughly three criteria. First, the sports training is comprehensively standardized: the training plan for the primary and junior intermediate stages is implemented step by step and faithfully, and the training stimulation of the junior and intermediate stages is successfully passed and the adaptation period is reached; Is the training result reaching a certain standard?: The muscles of the whole body have undergone major changes, the circumference has increased, the outlines of key parts are clear and conspicuous without losing the overall symmetry, the upper body has an inverted triangle shape, a sporty temperament has been developed, and the body can be combined with physical fitness and Vitality attracts everyone, physical fitness and physical strength are significantly enhanced, the ability to withstand exercise loads is greatly improved, movement techniques are skillfully used, movements feel clear and strong, etc.; thirdly, professional basic knowledge is solid and can better control load arrangements, rest intervals, and nutritional formulas. Waiting for training activities such as sports error avoidance, mental soundness and maturity; etc. The approximate period of the intermediate stage is from 6 months to 1 year after formal training.
On the basis of training at the junior and intermediate stages, the main tasks of the intermediate stage are to continue to develop muscle circumference, increase muscle volume, expand the space for sustained physical development, and cultivate the ability to self-evaluate and regulate training activities. Under this premise, distinguishing muscle groups more accurately, that is, treating or training each muscle as an independent entity with autonomous activity functions, is also one of the characteristics of intermediate-level training. The training principles and requirements for the intermediate stage are generally as follows:
Training frequency and basic practice format: Training four times a week and "double split for four days" are the most typical training frequency and format at this stage. The most ideal and realistic weekly arrangement is to train for four days, rest for three days, and practice each part twice a day. Usually the training activities are arranged as: 1st and 4th training session 1, 2nd and 5th training session 2, 3rd and 6th day rest, or 2nd and 5th training session 1, 3rd and 6th training session 2, and 3rd and 6th training session two. , four and a day off. The purpose is to ensure sufficient recovery time. The three-day rest day is also an integral part of the training activities, and the content should be helpful to the training activities, that is, to develop an active lifestyle. Of course, you can also try the dual-differentiation training mode every five days.
Training unit and exercise load: In principle, any period of the training day can be used as a training unit, but the basic requirements must be that the body is sensitive to training stimuli, efficient, and does not affect work, study, rest, and life. Therefore, the recommended training period is 3 to 7 pm. Each unit takes 80 to 90 minutes, preferably no more than 90 minutes to ensure the intensity of practice. Under normal circumstances, each class can arrange three parts or three major muscle groups and some small muscle groups as target muscle groups. Conventional movements and movement loads are 2 to 3 movements for each part or large muscle group, and small muscle groups.1 to 2 actions. The total number of movements in each class is about 12 to 14, and each movement is practiced in 3 to 5 groups. However, the total number of groups for each part or large muscle group should be 8 to 9 groups, preferably no more than 10 groups, and the total number of groups per class is The number should be maintained at a level of 36 to 38 and no more than 40 groups. The load of each group should basically be 8~10RM/8~10 for large muscle groups, 15~20RM/15~20 for small muscle groups, 30RM/30 and above for fat loss, 15~20RM to highlight muscle lines and improve muscle elasticity. /15～20 etc.
Nature and arrangement of movements: For training movements at the intermediate stage, firstly, exercises that take into account bi-, multi-joint and single-joint muscles should be selected, that is, there should be a reasonable proportion of basic movements and isolated movements. With the development of the training process, the role of isolated movements needs to be gradually highlighted; secondly, according to the characteristics of "platform" (growth stagnation period) that is prone to occur at the intermediate stage, the training course plan must be changed frequently and the training intensity should be appropriately increased.
When the arrangement is operated according to the "four days of double differentiation", the movements with "push" as the force characteristic can be arranged in one course plan, such as the chest, shoulders, triceps, etc., and the movements with "pull" as the force characteristic can be arranged in one course plan. Movements such as back, biceps and legs are arranged in another course plan; upper body muscle groups are arranged in one course, and lower body muscle groups (including abdomen, lower back, etc.) are arranged in another course; Each muscle group of the trunk is arranged in one course, each muscle group of the limbs is arranged in another course; and so on. By arranging the sequence of movements, you can arrange the muscle groups with strong desire for development, key points, and relatively weak muscles that need to be strengthened first at the front of the class or at a position you deem appropriate.
Weight training day and arrangement: Weight training day is a course concept that uses extreme load intensity to adjust the training rhythm, change the load curve, and break through the training platform. Arranging a weight training day regularly or every two weeks according to your physical condition is a must for intermediate-level training activities. Weight training day has two meanings and forms. One is to use the maximum load intensity or weight to test the maximum strength of a certain movement or part of the body. At the same time, it exercises the target muscle groups at super intensity to stimulate them to a deeper level and increase the training load. level. The second is to overload a certain part of the body with a larger load, or to arrange the total amount of a certain course in an unconventional way, so that a certain muscle group or target muscle can be thoroughly stimulated, thereby breaking the "adaptation" and increasing strength and muscle. Got faster. As an adjustment, weight training should be followed by a "light training day" with a lower intensity and volume than the regular exercise load to transition and ensure proper recovery of the body.
Training intervals, rest and recovery: Training intervals include intervals between groups or movements, part training intervals, and class intervals. The intervals between groups and movements are basically the same as those at the junior and intermediate levels. The training interval for the same part depends on the previous practice. The intensity and amount should vary from 72 to 100 hours. The interval between classes is determined based on the training content. Since it uses a four-day dual-week cycle training model, different courses can be executed within two consecutive days, such as one training session and one training session.,?Second class in the second practice course. Intermediate stage training activities require at least 2 to 3 days of complete rest every day, and 7 to 9 hours of sleep every day to ensure the repair of the body and muscles and the occurrence of excessive recovery. In addition, aerobic exercise after class is one of the best ways to improve cardiopulmonary function and promote body recovery. Therefore, it is recommended to arrange about 15 minutes of aerobic exercise after each class.
Diet and nutrition: A daily intake of 1.5 to 2.0 grams of protein per kilogram of body weight is the basic requirement. The intake method is to divide the total daily protein requirement into 5 to 6 equal portions, and eat one portion every 3 hours or so. The ratio of protein, carbohydrates and fat is about 30?55?15. Nutrients are obtained mainly through daily meals. Vitamins and minerals also need to be comprehensively balanced. Limit or ban alcoholic beverages. Semi-professional athletes can supplement some bodybuilding nutritional supplements as needed.
Training habits and training partners: You can follow the course structure division, practice format and other habits developed in the junior and intermediate stages. At the intermediate stage, 2 to 3 people who have good relationships and similar levels are encouraged to form training partners. They can cooperate tacitly during training, encourage each other, regulate each other's technical movements, and protect and help each other. When doing the same exercise, you can use the time you have to serve the other two people after you finish it as the interval between groups, but you must control the interval time. The coach should provide guidance and assistance to training partners from time to time.
Applicable training rules: For each stage of bodybuilding training, different rules have their own emphasis and special effects. The same rules also have their own adaptations and unique meanings at different stages. This requires us to grasp the spirit of each training rule. The essence and essence can be fully and flexibly used in different training processes.
Progressive resistance training method: also known as the law of progressive overload and increasing resistance. If you want to make continuous progress at any stage of bodybuilding training, you must constantly increase the training load in a timely manner so that the body and muscles can continue to achieve new adaptations and improvements at new and higher stimulation levels.
Isolation training method: Try to make the target muscles bear the load stimulation alone, and other parts do not use force or participate in the force as little as possible. The isolation rule is one of the important rules at the intermediate level and beyond. In addition to exercising the target muscles more intensively, it is also an indispensable means of isolating muscle contours and highlighting muscle lines. ❋ Tags: