Hello everyone, I am a yang sir with six abs, before going through the training of the chest and back super group, I thought that only the leg training could make me sick and want to vomit, but when I looked through the Schwarzenegger fitness book, I found that it was the chest and back super group that laid the strong foundation for Mr. Arnold's seven Olympia. So, what is there to learn from this kind of training for us?
Six-pack abs of yang sir
At present, most trainers should use differentiated training for chest, shoulders, back, legs, etc., there is no doubt that isolation training can bring unparalleled stimulation and growth to muscles, but the training of the super group is based on this, with all kinds of incredible benefits, so that Schwarzenegger has become its loyal fan, and of course, the founder and practitioner of the super group training.
Schwarzenegger
Let's start with the concept of super set: it is an intermittent training between groups for two muscle groups with opposite functions.
Active muscles and antagonistic muscles
The so-called "functional opposite" means that there are muscle groups that have active force, there are muscle groups that are antagonistic to them, then the two muscle groups constitute an "active-antagonistic" relationship between them.
The so-called "non-stop between groups" means that after you have done the training action of the active muscle group, you must immediately go to the training of the antagonistic muscle group, and the middle must be seamlessly connected before you can perform normal intergroup rest.
For example, the chest muscles are responsible for pushing, the back muscles are responsible for pulling movements, and the chest and back training can form a supergroup.
Pectoralis major and latissimus dorsi
In addition, the biceps muscle on the front side of the arm is responsible for the elbow flexion action, while the triceps muscle on the back side of the arm is responsible for the elbow extension action, and the training of the biceps and triceps is also a super group.
Two heads of humerus and three heads of humerus
Finally, the quadriceps muscle group on the front side of the thigh is responsible for the movement of the knee extension, while the hamstring muscle on the back of the thigh is responsible for the movement of the knee flexion, so the training of the quadripocete and the hamstring muscle also constitutes a supergroup.
Quadrilateral head with hamstrings
Therefore, if you understand the concept of supergroups and basic physiological anatomy, this means that you can freely combine the training actions that suit you according to your training needs, and only need to meet the above two points.
Of course, the super group is not just a simple one more action on the surface, it also has a profound impact on bodybuilding training:
Improve training efficiency
When you finish the chest action, at this time the chest and triceps are still in a state of fatigue, if you still have to carry out the next group of chest training, it is bound to take 1-3 minutes of recovery time, but if you are doing a super group, you can completely do not have to wait for the skills of chest training to cool down, you can immediately devote yourself to back training, because at this time the dominant action will be replaced by back and biceps. One super group will reduce the rest time of one group, so the time saved by the training of five super groups can be considerable.
Increase efficiency
Increase training capacity
It is well known that training capacity has a huge impact on muscle gain and is the most known training parameter to affect muscle gain. And usually when we talk about capacity theory, the definition of "total number of groups" is the most commonly used, remember that here is the "formal group", so the significance of the super group is obvious, it almost doubles the number of your training groups, and the training intensity of the super group is generally very large, which lays a good foundation for your muscle maximization stimulation and growth hormone secretion.
Increase capacity
Improves muscle density
The fundamental nature of muscle lies in contraction, and each strong contraction and stretching as much as possible is equivalent to repeated tempering of muscles, which can gradually increase muscle density. In fact, the training action of the super group also contains this profound truth: when you finish chest training and immediately go back training, you can feel that the chest muscles are greatly forced to stretch, and the same is true for the back muscles when doing chest training. And this will also give you a longer-lasting muscle pumping feeling.
Pump sense indication
Increases the peroxygenic effect
That is, epoc, which is what we often call the "afterburning effect", studies have shown that after a long period of high-intensity exercise, the concentration of lactic acid in the blood does not continue to increase, but the oxygen consumption will be much higher than the usual resting state. The reason is very simple, in the long-term high-intensity exercise, glycogen, lactic acid are consumed in large quantities, so the recovery period can only use fat as the main energy supply substance. Simply put, the long-term, high-intensity training of the super group can make your body burn fat after the end of training.
Peroxygen consumption
In fact, schwarzenegger's unparalleled upper body achievements are mostly due to the "chest and back super group" training model he adopted, which is why his bust measurement data has reached a terrifying 144.78 cm, and it should be noted that the size of the bust is not only related to the chest, but also the latissimus dorsal muscles contribute a large part.
Who's on the defensive?
In addition to the above advantages, the chest and back super group also has such a point to maintain the balance of muscle strength on the front and back of the upper limbs, that is, it is often said that "the chest is not trained, sooner or later it will be crippled", excessive development of the strength of the chest muscle group and neglect of back training, not only will cause the overall shape of the unsightly and uncoordinated, but also easily form upper crisscross syndrome, affecting the individual posture posture.
Superior cross syndrome
So, what's the secret of Schwarzenegger's chest-back super-set training? The following is a training plan for your reference only.
Chest and back super group
As you can see, Arnold's chest and back super group training plan includes 9 training moves, of which 4 are for the chest + 4 for the back, plus an extra action for the chest, which is the "supine curl arm pull" we mentioned earlier, which is also a move that Schwarzenegger likes very much.
Next, let's take a closer look at this classic super group action of the chest and back:
Schwarzenegger usually uses barbell flat bench press as a warm-up action to open the formal training of the chest and back super group, and do 30 to 40 strokes with a light weight (135 pounds) to achieve the purpose of moving joints and muscle congestion as soon as possible. Then use the wide grip pull-up as a back warm-up action, and the first group will try to do about 20 strokes as much as possible. Such a set of warm-up super groups, your chest and back are already pumping.
Barbell flat bench press
The training of the formal group, Arnold will use the pyramid law of increasing weight and decreasing number of times, as we all know, the flat barbell bench press can fully develop every part of the pectoral muscles, and the wide grip pull-up is also the golden action to create a V-shaped back contour, so Arnold put it in the beginning stage of the most energetic and physical action, in order to get the greatest possible benefits from it.
Pull-ups after wide grip of the neck
I believe that after doing the first super group, your chest and back have been pumped, then you need to target the weakness of the chest - the upper chest, and then do a series of accurate stimulation, but at this time the chest muscles and humerus three heads have been close to the fatigue state, so the starting weight of the upper chest will be much lower than the flat bench press, at this time should pay more attention to the upper chest muscles power feeling.
Upward slash bell bench press
And the back after experiencing a wide grip pull-up, the outer edge of the back has been initially stimulated, then it is time to use the t-bar rowing to create the thickness of the back, the t-pole rowing is fixed at one end, it is easier to concentrate the force and reduce the waist pressure, so it is larger in weight than the barbell free rowing, and the stimulation is more powerful. In addition, the narrow grip also concentrates more muscle contraction on the central area of the back.
T-barbell rowing
Well, the training has been enough to train the middle and upper part of the pectoral muscles, and the next single joint action plate dumbbell bird is the best action used to sculpt the contour of the pectoral muscle (middle seam and outer edge), and lowering the movement as low as possible is also conducive to the full stretching of the pectoral muscles, but pay special attention to the control of the centrifugal stage.
Flat dumbbell bird
The width of the back is not enough to have a wide grip pull-up, so a wide-grip barbell rowing boat can not only strengthen the outer edge of the back again, but also allow other muscle groups in the back such as large round muscles and the back of the shoulder bundle to be stimulated, so that the width of the back has more details. And this action is also one of the classic movements to create the latissimus dorsi.
Wide grip barbell rowing
Finally, the training of the super group is coming to an end, after carving the middle seam and outer edge of the chest muscle with the bird, the immediate double bar arm flexion and extension is the best choice for sculpting the lower chest, if you put the speed of the descending stage as slowly as possible, you can feel the feeling of the lower chest being stretched little by little, and then suddenly contracting at a faster speed, and remember that slightly containing the chest will have unexpected effects.
Parallel bar arms flexed and extended
The last back action is narrow pull-up, because generally when doing this action, it will use a narrow grip and elbow forward, so there is no horizontal abduction of the shoulder, and it does not involve the small round muscle, the understep of the post muscle and the posterior deltoid muscle. With so little less muscle involved, the large and small diamond muscles, the middle and lower trapezius muscles, and the latissimus dorsi muscles will have a better sense of congestion.
Narrow grip pull-ups
The reason why this action is more magical is that many people think that it is a chest exercise (upper and medial pectoralis major muscles), and some people think that it is a back exercise (latissimus dorsi). Obviously, in Schwarzenegger's view, this is undoubtedly a great way to expand your chest and strengthen your front serratus. As for how to practice this action to the chest, how to practice and how to practice to the back? Yang Sir is specially written in detail later.
Pull the god's supine bent arm pulled up
In order to avoid falling into the embarrassing situation of "one look will be, one practice will be wasted", there are several key points that need to be explained:
1. Do what you can
After all, this is a combination of even Yang Sir practice vomiting, its intensity is comparable to the leg training day, the chest and back itself belongs to the large muscle group, and the training weight is between 15-6rm, which means that the consumption is very intense, in addition, the group break time is very short and almost nothing, which greatly challenges your anaerobic cardiopulmonary ability and glycogen reserves, it is recommended that those who have been training systematically for more than a year try.
Do what you can
2. Quality standards
If you complete the super group training at the expense of movement standards and muscle feelings, then the high load and high return it brings to you will basically be greatly reduced, because the premise of muscle savage growth is completed by maximum destruction and excessive recovery, and the shallow and perfunctory training will be meaningless except for wasting time.
Quality standards
3. Action selection
Although you can choose the training moves of the super group according to your own needs, it does not mean that you can combine them at will. Because of the factors involved in muscle repetitive fatigue, the choice and ordering of movements are particularly important, it is recommended not to choose unilateral movements for exercises, or functional repetition of actions, and reduce the time to switch back and forth training equipment.
Action selection
Well, in fact, the most important point of Yang Sir did not tell you: pick a gym with fewer people and more equipment, otherwise you can only slowly become cool in the process of waiting for the equipment. Or you can choose to violently grab the instrument like a nitrogen pump brother and be a crazy man!
Nitrogen pump brother
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