Tips< strong>: The article is suitable for reference by intermediate and above bodybuilding enthusiasts and athletes!
Dorain Yates is a representative of heavy weight training
Heavy weight training theory
After knowing this theory and practicing it for a period of time, this theory is indeed useful, but you must be very clear about eating and exercise (your own needs). I always thought that Mike's theory was only suitable for beginners, but I didn't find out until I practiced it that it was not the case. As long as training With increased intensity and dietary adjustments, this theory is still very useful. The above article is a collection of several articles written by Mike. ~For your reference~
Is it possible to lose fat with weight training?
In order to increase their muscle mass, most bodybuilders will increase their food intake and train hard to increase their "mass". This body size includes fat, muscle, and water. After the body size increases, aerobic exercise, a high-protein diet, and high-repetition training can be used to sculpt muscle lines and remove excess fat. If further weight is required, It may be by removing water, which is a very laborious process, but it is what most bodybuilders do!
In fact, if we examine this process, we can find that if the weight requirement is not very heavy, the intermediate process can be changed. The premise is that the energy required by muscles is several times more than that of fat. It can also be said that maintaining fat is not necessary at all. What kind of energy is needed, and muscles require a lot of energy to maintain. If the food intake does not increase, energy will be taken from the body.
Many people know this method but are reluctant to try it.I am afraid that this process will cause muscle loss. In fact, what we eat turns into calories and nutrients for the body to use, but these two are different: calories are burned by the body, nutrients are absorbed and repaired by the body, and the rest will be burned. , if the calories eaten at this time are not enough for the body, what will be burned? Fat or nutrients?
In fact, it will burn fat, because the nutrients have been used by the body. Of course, it cannot be recruited from these body tissues and organs. Instead, it will burn stored fat. That is to say, after the muscles grow today, the food intake will not change. Under such circumstances, body fat will be burned and utilized to a certain extent. When strength training is performed with heavy weight during training, in order to mobilize more muscles and squeeze strength to complete the action, calories will also be burned quickly and used. It will also burn fat.
Why use heavy weight training? Because the cross-sectional area of the muscle is proportional to the strength, so the strength will increase. The muscles will also increase. Under heavy weight training, the correct movements are still strictly executed, the muscles are sufficiently stimulated, and the muscle fibers are torn. As the processes of eating, absorbing, body utilization, and repair are repeated, the muscles will become stronger and stronger, while the fat will be controlled through effective diet and training.
This theory is Mike Matarazzo's heavy weight training theory. The representative of this method is Dorain Yates. Some people will ask why they still arrange a fat loss period, because in international competitions, subtle muscle lines can determine the outcome. In order to further sculpt those muscles, a fat loss period will be added, but the general principle is still to maintain the same food intake and train with heavy weights.
When the body weight reaches a certain weight, the food intake will be fixed. For example, first eat 80 kilograms, and then as the training increases the expansion of muscles, the food intake remains unchanged. The muscles will grow and fat will be burned to a certain stage before repeating. However, you must clearly know your own Food intake, food, calories, and nutrients needed to build muscle, it is clear that the success or failure of this kind of training is still closely related to diet.
How to perform heavy weight training?
The heavy weight training method is an important training technique used by high-level bodybuilders to overcome slow muscle development, break through the "trough" of training, and further expand the body's potential. It refers to the practitioner using the maximum weight within his ability when performing a certain action. A heavy load training method for training.
Heavy weight training methods usually use a weight of 1 to 3RM. Even if you try your best, you can only complete one to three exercises with a weight. Due to the heavy weight used, the number of movements and the number of exercise groups are small, and the intervals between groups are relatively short, usually about fifteen to twenty seconds, so the oxygen consumption and physical exertion during training are very large. The heavy weight training method is expressed by a formula, which is: (1-3RM+15"-20"t;)X3-4. That is to say, use a weight that can only be used for one to three movements (RM is the relationship between the actual amount of exercise composed of these movements), and rest for fifteen to twenty seconds (15" to 20 seconds) after practicing (a group). "), do three to four groups in total (X3-4).
Since this kind of training exceeds the usual weight of 8 to 12RM and is close to the limit weight of the movement, and the intervals between groups are short, low density, and high intensity, the muscle cells have to bear a lot of endurance during the exercise. , muscle tension and even spasm will soon occur, thus producing a dynamic effect that breaks through physiological normality and promotes rapid muscle growth.
Well-trained high-level bodybuilders have a strong tolerance to load. However, the stimulation frequency of heavy weight training is low and the time is short. The excitability of muscle cells cannot be maintained for a long time and often fails to reach the deepest layer of muscle tissue. It will subside, so some compensatory exercises must be done to further improve the training effect. There are many compensatory exercise methods, such as straddling squats and pulling barbells. It is best to do four sets of heavy weight exercises, and then do two or three sets of about 12 exercises with a weight of 15RM to allow the muscle fibers to quickly stretch and contract, producing Master the "pump effect", thereby making the quadriceps fully enter a state of excitement, congestion and expansion, achieving a more satisfactory training effect.
Practice has proven that high-frequency quantitative compensation training in a planned manner after heavy weight training can achieve pioneering training effects. Because heavy weight training can break through the adaptability of muscles and broaden the physiological threshold of muscle development; followed by high-frequency resistance exercises, the dynamic effect of training can penetrate into the muscle tissue, stimulate physiological and biochemical reactions, and develop the potential ability of muscle growth, thereby gaining Pioneering training effects. This shows that it is very necessary to implement the training principles of combining light and heavy and doing both fast and slow.
In order to better carry out heavy weight training, we must also pay attention to the following issues.
Prevent excessive weight-bearing and pay attention to exercise safety. Everything should be done within your ability and in moderation, especially when training with heavy weights. Do not be too ambitious or aggressive to avoid injury accidents.
Don’t just engage in heavy weight training. It should be used in conjunction with other bodybuilding training techniques to ensure the training purpose of developing muscles. That is to say, the purpose of heavy weight training is to break through the trough period of training. Once the goal is achieved, enough is enough, return to quantitative training with incremental weight-bearing, and train with a regular weight-bearing rhythm. Otherwise, it may become a weight-lifting exercise.
Heavy weight training should not be done too frequently. If people who have been training for a long time in bodybuilding encounter a training trough, they can arrange one or two classes with heavy weight training content within a month, do two to four movements each time, and practice three or four groups of each movement to achieve Just break through the trough and become more energetic.
Master the timing of heavy weight training. Generally speaking, the "trough" period of slow muscle growth is the time to train with heavy weight, otherwise there is no need to train with heavy weight. Heavy weight training is often arranged at the end of the training session, interspersed with non-heavy weight training to enhance synergy. The content of heavy weight training should not be arranged at the beginning of the training class, the movements of heavy weight training should not be arranged in a centralized manner, and it is not appropriate to conduct heavy weight training throughout the class. Because heavy weight training causes muscle tension quickly, blood sugar is consumed quickly, fatigue is sudden, and front and back movements are prone to interference, which will reduce the quality of training.
Preparatory activities should be done before training, protection and assistance should be strengthened during training, and muscles should be fully relaxed after training.
In short, heavy weight training techniques are an auxiliary technique for quantitative training. You can use it to break through the trough period in training, and you can also use it to assist in pre-match training to accelerate the emergence of competitive status. But it's not the same as heavy weight training for weightlifters. This is something that people who engage in bodybuilding training need to understand clearly.
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