MuscleNet Tip: This fitness program focuses on explosive training. The following four exercises can be completed within a week and are suitable for reference by intermediate and advanced bodybuilders.
Using traditional training methods, usually starting from 2 seconds and lasting 2 seconds or more, the explosive training strategy refers to: using explosive force during the muscle contraction phase, completing the contraction as fast as possible in about 1 second, and returning The stage remains at normal speed.
Fast fibers can shrink at a very fast speed, so they can withstand large loads. Fast fibers use more heat to shrink than slow fibers. With the same number of contractions, fast fibers consume three times as many calories as slow fibers. Explosive training can greatly increase the number of fast fibers recruited when muscles contract, thereby increasing muscle strength, volume and contraction speed, and burning more fat. The real benefit comes after training, when you can consume an additional 200---400 kcal even while sitting.
Training 1 Chest + Triceps + Abs
Muscle groups
Action
Number of sets/reps
Rest time
Chest
Explosive push-ups (1)
4/5---8
60
Smith machine explosive incline bench press
2/5---8(2)
60
Smith machine incline bench press
2/TF(3)
30
Smith machine explosive bench press
2/5—8(2)
60
Smith machine bench press
2/TF(3)
30
Cable chest strap
3/15—20(4)
30
Triceps
Narrow-gap explosive push-ups (1)
4/5--8
60
Smith Machine Close Grip Explosive Press
2/5—8(2)
60
Smith Machine Close Grip Press
2/TF(3)
30
Press down
3/15—20 (4)
30
Abs
Hanging leg raise
3/15—20 (4)
30
Sit-ups
3/15—20(4)
30
Note:
(1) Bare hands, no weight
(2) Choose a weight that you can do 20 times at normal speed and use it when pressingPerform the movement as fast as possible with explosive force. When falling back, slow down the movement speed and maintain control of the movement.
(3) Use the same weight as when performing the movement with explosive force, but perform each rep with normal speed and control. TF means do it to failure.
(4) Start fast and slow down, and contract at the highest point for 2 seconds.
Training 2 thighs + calves
Muscle groups
Action
Number of sets/reps
Rest time
Thigh
Squat jump (1)
4/5---8
60
Squat
2/5---8(2)
60
Squat
2/TF(3)
30
Leg press
2/5—8(2)
60
Recommendation
2/TF(3)
30
Leg extension
3/15—20(4)
30
Prone leg curl
3/15—20(4)
30
Straight leg deadlift
2/5—8(2)
30
Calf
Upright calf raise
2/TF(3)
30
Seated calf raise
3/25—30 (4)
30
Note:
(1) Bare hands, no weight
(2) Choose a weight that you can do 20 times at normal speed. When standing up, use explosive force to move as fast as possible. When squatting, slow down the movement speed and maintain control of the movement.
(3) Use the same weight as when performing the movement with explosive force, but perform each rep with normal speed and control. TF means do it to failure.
(4) Start fast and slow down, and contract at the highest point for 2 seconds.
Training 3 shoulders + trapezius + abdominal muscles
Muscle groups
Action
Number of sets/reps
Rest time
Shoulders
Smith machine explosive press
6/5---8(2)
60
Smith machine press
2/TF(3)
60
Smith machine upright rowing
2/5—8(2)
30
Smith machine upright rowing
2/TF(3)
60
Dumbbell lateral raise
3/15—20(4)
30
Bent-over dumbbell lateral raise
3/15—20(4)
30
Trapezius
Explosive shrug
4/5—8(2)
60
Barbell shrug
2/5—8(2)
30
Barbell shrug
2/TF(3)
30
Abs
Lying on your back
3/15—20(4)
30
Cable weighted abdominal crunch
3/15—20(4)
30
Note:
(1) Choose a weight that you can do 20 times at normal speed. When pushing (pulling), use explosive force to perform the movement as fast as possible. When returning, slow down the movement speed and maintain control of the movement.
(2) Use the same weight as when performing the movement explosively, but perform each rep with normal speed and control. TF means do it to failure.
(3) Start fast and slow down, and contract at the highest point for 2 seconds.
Training 4 back + biceps
Muscle groups
Action
Number of sets/reps
Rest time
Back
Smith machine one-arm explosive rowing
4/5---8
60
Assisted pull-ups
2/5—8(1)
60
Assisted pull-ups
2/TF(2)
30
Seated cable rowing
2/5—8(1)
60
Seated cable rowing
2/TF(2)
30
Straight arm pulldown
3/15—20(3)
30
biceps
Smith machine explosive curl
4/5—8(1)
60
Dumbbell alternating curls
2/5—8(1)
30
DumbAlternate bell curl
2/TF(2)
30
Incline dumbbell curl
3/15—20 (3)
30
Note:
(1) Choose a weight that you can complete 20 times at normal speed. When pulling up, use explosive force to perform the movement as fast as possible. When returning, slow down the movement speed and maintain control of the movement.