Rest 30-45 seconds between sets.
Tip: This squat plan is suitable for intermediate and above bodybuilding enthusiasts. The plan can be added to your other existing exercise plans. The light and heavy training days should be done on separate days during the first week.
When a bodybuilder can bear more weight in the squat, it means that you can lift or pull more weight and increase the weight of the squat while increasing the muscle mass of the legs. There is a difference.
Bodybuilders often benefit a lot from training with moderate weights, high sets, and high reps to stimulate muscle growth: while athletes engaged in powerlifting increase their strength through weight-increasing, low-rep training. For those who want to improve their squats, etc. For bodybuilders who want to train their leg muscles with weight, here is a training method of alternating light/heavy weight twice every time that is recommended to everyone.
Introduction to light/heavy weight training:
During these six weeks of training, you will have a light-weight training day and a heavy-weight training day twice every time. Of course, you can only experience the effect of increasing the weight on the heavy-weight training day. Of course, you don't You may build the circumference or lines of local muscles through the training we are going to introduce. Our goal is to help you comprehensively improve the quality of your leg muscles and strength conditions. This is for fitness enthusiasts who want to increase their strength. A dream training program. At the same time, the strong increase in strength will help you build stronger muscles in the next stage.
Light weight training:
After a full day of rest? Use light weight to complete 3 sets of 10 to 12 times for a total of 3 sets of squats. Rest for 30-45 seconds between sets. For a full 6 weeks of exercise, each light weight training is good for This is a test for you. You have to make sure that the limited number of training times for each set is complete and not close to the edge of failure. On light weight training days, do not add moreLeg training for other movements.
Heavy weight training:
After three days of light-weight training, perform heavy-weight training on the previous day. You need to take a good rest. Increase the training weight by 10 kilograms in each group so that you can complete 8 squats in each group. Rest between groups to allow the muscles to recover. ?status. We suggest that a rest length of three minutes is a good choice. Likewise, you only need to train three sets.
Next week:
On the light-weight training day, the weight used is the same as last week. On the heavy-weight training day, an additional 10 kilograms of weight should be added to the previous week. The number of training times for each group is reduced to 7 times. The number of groups remains unchanged.
Further training:
If you feel too light, just add some weight on the light-weight training day. Of course, you have to ensure that you complete the training according to the requirements we mentioned above and do not feel exhausted at all. On the heavy-weight training day every week It is necessary to increase the weight by 10 kilograms on the basis of thick first, and gradually reduce the number of training.
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