The training of step-down sets is targeted. Adjust load weight on the fly for deeply stimulating extreme training activities. as an independence. A simple and easy-to-operate training method, the training effect of step-down sets is sometimes unexpected and surprising.
The descending group is also called the descending group number. Drop set training method. In operation, drop-set training is a form of training in which the weight is reduced within a set. The specific method is that in a long set of continuous trial lifts, when a certain weight is used for a certain number of times but unable to be lifted again, the training partner will assist in quickly adjusting the equipment, appropriately reducing the weight, and then performing the exercise at a new weight. Continuous training for trial lifts. Every time you make an adjustment, you should try your best to lift a few more times. Under normal circumstances, it is appropriate to try lifting 3 to 4 times or 5 to 8 times again after lowering the weight. One of the purposes of reducing weight is to overcome the "sticking points" of the movement or to pass through the movement phase at the weak angle of the target muscle to ensure that the target muscle group is more completely stimulated. Therefore, during the entire group practice, in addition to trying to maintain the technical rules of the movements, we must also try our best to ensure the rhythm of the movements. The weight can be adjusted 3 to 4 times during each movement. It is best to adjust the weight so as not to disrupt the rhythm of the movement. Under normal circumstances, it should take 5 to 10 seconds, preferably no more than 15 seconds. This training method can make the muscles reach load intensity and large-volume exercise stimulation that are difficult to achieve on ordinary days, so that the target muscles can produce a more tense and saturated state and all types of muscle fibers can obtain a comprehensive and thorough stimulation effect. But it will also bring about stronger immediate and delayed soreness, as well as the risk of overload, even overfatigue and sports injuries. Therefore, in the weekly training plan, one muscle part should only be arranged once, and it is best to only choose 1 to 2 movements in a training session. Use this method, and arrange the exercises in the last group. 【Muscle Net】
Dropping set training can enable a muscle to receive the stimulus of a relatively maximum load for a long time in a long set of gradually reducing the difficulty of the movement (trying to lift weight) and continuing to try hard, so that it can be in the maximum contraction state for a long time. This results in maximum training benefits. Because it is one of the training methods that maximizes the mobilization of white muscle, intermediate and red muscle fibers to participate in contraction.
To train with the step-down group method, you must first prepare the equipment, and the equipment must be easy to adjust. Complete specifications and combined or placed in a certain sequence. Secondly, they should train together to protect and help each other. The third is to pre-arrange the level and range of weight reduction, to avoid temporary confusion. Typical practices, such as "bell back squat": the practitioner carries a special combination of bells on his shoulders and performs normal exercises. The two partners stand on both ends of the bell respectively. When the practitioner does 6 to 8 with a load of 6 to 8 RM After several times, the partner quickly removes the pre-arranged bells, and the weight range is generally 10 to 20% of the weight being practiced; after taking the weight, the practitioner tries his best to do 6 to 8 times or can do it within the specified technical range. the maximum number of times; then remove the predetermined bell piece and do it 6 to 8 times; three or four times in this way is a set of exercises completed. Another example is the "bell curl": after the practitioner has done 8 times according to the prescribed technique with a load of 6 to 8RM, a "sticking point" appears on the 9th rep. At this time, the practitioner should keep it and wait for the partner to quickly remove it. After reducing the weight of the bell, repeat the regular movements 4 to 6 times; when "sticking points" appear again, adjust the weight again and repeat 2 to 3 times to complete a set of exercises. You can adjust the dumbbells during dumb exercises, or you can sort the dumbbells according to their weight so that they can be replaced in time. For example, one-arm head and back arm flexion and extension; arrange the dumbbells in the order of 15, 10, 8, and 6 kilograms, and use 15 kilograms first. After 6 to 8 reps, quickly switch to a 10kg dumbbell for another 4 to 6 reps, then switch to a 10kg dumbbell for 3 to 4 reps, etc. Try to shorten the time when changing dumbbells, and try to maintain the rhythm of the movement exercises in the group, otherwise it will belong to another group. A category of progressively lower weight training methods that may differ slightly from expectations. When practicing on combined equipment, try not to disrupt the structure and rhythm of the movements. Encourage your companions to help adjust the weight to prevent gaps in the movement concepts of consecutive attempts. Depending on physical strength and mental state, it is generally recommended to arrange only 1 to 2 long groups for this kind of training. Pay full attention to safety issues when practicing. After training, the target part should appropriately extend the rest and recovery time, or perform active rest to accelerate recovery to avoid local overexertion.
The plan or arrangement of step-down sets basically follows the principles of advanced stage training. Theoretically, all major parts of the body can follow the step-down set method. However, since it is part of extreme training, unless otherwise necessary, , generally used hard on non-key muscles. How to determine the target muscles may be based on your own training instinct. See the example plan for the training schedule of progressively lower sets.
Under normal circumstances, courses that include the training content of the drop-set method are no different from other courses. In addition to the need to pay special attention to the current task when performing the drop-set training, the implementation and application of other methods and training factors are the same. It should still meet the requirements of stage training, or in other words, step-down set training is just a variable factor in the normal training process. Different training stages and their characteristics are composed of different and a large number of variable factors. Therefore, the importance of training with the step-down group method is not only to coordinate with other training factors to form training activities of different natures, but also to cultivate and expand training horizons, enrich the training method system, and innovate training awareness. 【Muscle Net】
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