How to strengthen strength quickly when going to the gym, and what exercise should I do?

1 bodybuilding training cycle arrangement: three cycles a week, which can be divided into whole body parts according to upper body-lower body, and can also be divided into pushing and pulling actions. This model is common among bodybuilders in the 1960s and 1970s, such as Frank Columbus and Cherokee Oliwa, who themselves switched from weightlifting or strong man sports, with good physique and strong resilience. For us, the three-cycle training method can develop in both directions, but it has certain requirements for resilience. The three-cycle training method can be planned by Monday, Wednesday and Friday, pushing and pulling. Because of the high training frequency, each body part needs to be practiced three times a week, so you can't arrange too many movements, just two movements for each part. Training plan template: Monday, Wednesday and Friday: push, side lift and bench press, supine bird, squat, leg flexion and extension, triceps press, supine arm flexion and extension, Tuesday, Thursday and Saturday: pull-ups, high pull-ups and hard pull-ups. Group and time, squats are exhausted with 8*4 hard pull, 6*4 bench press 10*3 other movements 12*3 no-load movements.

One-week double-cycle plan: This model is more common among bodybuilders in the 1980s and 1990s. The intensity and frequency of the dual-cycle plan represented by Li Hani are moderate. A part can be trained twice a week and three or four movements can be arranged. The six-day plan of double circulation a week can be arranged as follows: Monday and Wednesday, chest muscles in the morning, abdomen, biceps brachii in the afternoon, back, shoulders and trapezius in the morning on Tuesday, quadriceps femoris in the morning on Wednesday and Saturday, hamstring and calf in the afternoon. The two-cycle five-day plan can be like this: Monday, Thursday, chest, back, arms, Tuesday and Friday, shoulders, legs and arms. On Wednesday, abdomen, lower back and back of thigh. Training plan template (six-day plan): Monday and Wednesday morning: flat bench press, supine bird bench press, upward inclined bench press, parallel bars flexion and extension, up to about sit-ups, abdominal roll-ups, kneeling with load and leg lifting. Afternoon: barbell bending, dumbbell alternating bending, arm bending and rope bending of the big bird machine. Under the triceps rope, supine arm flexion and extension, neck and back arm flexion and extension, prone dumbbell arm flexion and extension. Tuesdays, Thursdays, mornings and afternoons, barbell rowing, sitting rowing and one-handed dumbbell rowing. Sitting in the afternoon, push-ups, front horizontal lifting, lateral horizontal lifting, shrug Wednesday and Saturday: morning squatting, leg lifting, leg flexion and extension, Smith squatting, afternoon, straight leg hard pulling, leg bending lifting, standing heel lifting and reverse heel lifting. Number and frequency of groups, four groups for each movement, and 6-8 warm-up times for the first movement plus two groups.

One-week single-cycle planning: At present, the common planning mode for bodybuilders comes from the high-intensity concept of Mike menzel, and each part is only practiced once a week. However, it is necessary to increase the amount and intensity of training, one time is enough to practice thoroughly, and give it another week to recover. This mode is a way under the influence of the unique concept of fitness, and it is only suitable for building muscles. Dorian Yates, the representative figure at the beginning, took Mr. Orsay from six worlds. Single-cycle plan is strong and needs a certain level, so it is not recommended for beginners, because novices often can't get up the intensity, but simply increase the amount. In fact, it is not enough for muscle stimulation, but it is not as effective as double-cycle. One-cycle plan can divide the whole body into five parts: chest, shoulders, back, legs and arms. Make a five-day plan, put the abdomen for two days to practice, or separate the hamstring muscles in the back of legs and lower back for six days. One part of a single cycle plan can arrange six actions, and each action group can do four to five groups. The template is not new.