This plan is suitable for professional bodybuilding enthusiasts to refer to. The plan is divided into four parts:
1. Pure "negative" training: stimulate IGF-1 (insulin-like growth factor) and FGF (fibroblast growth factor) and their receptors.
2. "High-load" training: Activation increases the level of testosterone receptors and inhibits the activity of cortisol receptors.
3. "GH (Growth Hormone) or Insulin Stimulation" training: Promote the secretion of growth hormone in the body, increase the activity of growth hormone receptors, and enhance insulin sensitivity.
4 Rest days are: preparing for a new beginning.
After each training session, do a strengthening set of 100 times, and insert a "testosterone strengthening stimulation" quadriceps training every 2 cycles (8 days).
The following is the specific training plan:
Training 1: "Testosterone Enhanced Stimulation" Quadriceps Training
Rest day
Training 2: "Negative" back muscle training
Training 3: "High-intensity" chest muscle training
Training 4: "Insulin enhanced stimulation" biceps femoris and calf muscle training
Rest day
Training 5: "Negative" deltoid training
Training 6: "High-intensity" arm (biceps and triceps) training
Training 7: "Testosterone Enhanced Stimulation" Quadriceps Training
Rest day
Training 8: "Growth hormone enhanced stimulation" back muscle training
Training 9: "Negative" chest muscle training
Training 10: "High-intensity" biceps femoris and calf muscle training
Rest day
Training 11: "Insulin enhanced stimulation" deltoid muscle training
Training 12: "Negative" arm (biceps and triceps) training
Training 13: "Testosterone Enhanced Stimulation" Quadriceps Training
Rest day
Training 14: "High-intensity" back muscle training
Training 15: "Growth hormone enhanced stimulation" chest muscle training
Training 16: "Negative" biceps femoris and calf muscle training
Rest day
Training 17: "High-intensity" deltoid training
Training 18: "Insulin enhanced stimulation" arm (biceps and triceps) training
Then start again from training 1, change the "testosterone-enhanced stimulation" in training 1 to "growth hormone-enhanced stimulation" quad training, and keep other training unchanged, and so on.
100 times strengthening set
After each training session, do a strengthening set of 100 times. Note that the muscle being exercised at this time is not the target muscle you just trained, but a muscle that is recovering. The purpose is to increase the blood vessel congestion of the muscle and speed up the recovery of the muscle. In addition, it can also stimulate the muscles that cannot be used by regular training. stimulated muscle fibers. Choose a weight that can be used for about 30 times in a row. The specific method is: first do 50 times in a row (be sure to grit your teeth!), then rest for 10 to 15 seconds, then do 10 times, and then rest for 10 to 15 seconds... …until you do it 100 times. If you can complete 110 times with a certain weight, then you should slightly increase the weight of the dumbbell or barbell next time you train, or reduce the rest time after 50 times, or rest for 10 to 15 seconds every 15 times after 50 times.
This set of training movements is best to choose single-joint movement training movements, or to complete them on equipment (not using dumbbells or barbells).For example, to strengthen your thighs, it's better to choose leg extensions or leg presses instead of squats. Every time you exercise the same target muscle, do not hesitate to change the training movements for new stimulation. By the way, if you still feel that this set of 100 times of strengthening is not enough, then you must have made a mistake somewhere!
The following is a training schedule for 100 strengthening sets: after the back muscle training is completed, there is a strengthening group that stimulates the deltoid muscles (each time one of the anterior, middle and posterior bundles of the deltoid muscle is stimulated); after the chest muscle training is completed, the biceps or brachii muscles are stimulated. Strengthening groups for triceps (rotate after each chest muscle training); after biceps training, there is a strengthening group for quadriceps; after deltoid training, there is a strengthening group for back muscles; after arm training, there is Strengthening set for chest muscles.
The best training exercises for each body part in a 100-rep strengthening set:
Back muscles: straight arm pull-down press
Chest muscles: Clamp chest with tensioner
Biceps femoris: Seated leg curl
Calf muscles: Riding Heel Raise
Quadriceps: leg flexion and extension
Anterior deltoid muscle: Front raise with tensioner
Middle deltoid muscle: Dumbbell lateral raise
Rear deltoid muscle: Sit-down lateral raise
Biceps Brachii: Supine Cable Curl
Triceps Brachii: Standing Cable Pressdown
"Testosterone enhanced stimulation" quadriceps training
Below are some training requirements to help you get the best results from your training.
★Heavy “section squats” can stimulate more testosterone production than medium-weight “full squats.” Of course, split squats do not mean squatting only 1-2 inches (1 inch = 2.54 cm). You must squat at least until your thighs are parallel to the ground.
★Try to use as much weight as possible and do as many reps as possible under this premise; when squatting, the speed should not be too slow. It requires a little explosive power, but not too fast, and then bounce up at the bottom of the movement; you can do it before the start of the training movement. Give yourself a certain target number of reps to increase the intensity of your training.
★Train once every 8 days, don’t forget to do it. Training is very effective in promoting the synthesis and continuous secretion of testosterone, and any other high-intensity training during this period can further increase testosterone levels.
★The whole training process is notIt takes more than 45 minutes. Remember, this is no ordinary quad workout. Your focus isn't on your quads, but on maximizing your testosterone levels. If your training time exceeds 45 minutes at a certain training intensity, it means that your goal has not been achieved, and the training has turned into "testosterone loss" training.
★Take a day off after training to allow your body to recover to a certain extent, so that the next training will be more effective.
★During training, "section squats", "full squats" and "hack squats" (take one step to the same side, keep it straight, and do a similar single-leg squat with the other leg) are used alternately.
★If you feel that this "testosterone-boosted stimulation" training plan is no longer enough to meet your needs, you can add another quadriceps training move before doing the 100-rep strengthening set.
★If you don’t want to train the quadriceps, you can change to straight-leg deadlift, and then when training the biceps (training 4, 10, 16), you can train the quadriceps instead. The corresponding strengthening set of 100 times will be Do biceps femoris exercises instead.
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