Today I want to introduce this little brother
His name is Morgan Nichols
Although only 12 years old
But he is in the field of fitness, bodybuilding, and strength
Both have considerable fame
His three major achievements are bench press, hard pull, and squat
They are 136kg, 183.7kg, and 185.9kg
Total result: 505.6 kg
Gym Morgan pulled hard 315 pounds (142.8 kg) 5 times
His father, Lee Haney
He was an idol of Ronnie Kuhlman and personally mentored him
He has said that he can win 8 Olympiad titles
It was inseparable from his father's guidance
And praised Morgan said
He is the miracle of power
He believed Morgan would be in fitness and strength
Create achievements in the field beyond yourself
Morgan's uncle, mother and brother are pictured
His mother and uncle
They are all the top celebrities in the fitness and bodybuilding world
He has been dealing with various fitness equipment since he was a child
Meet the big names in the fitness and bodybuilding worlds
He himself can be described as talented
At the age of 12, he pulled 183kg hard, which made netizens marvel
After so many years of fitness, it is even worse than a child
Hahaha, this gene is powerful
It's really very human
If you hit a bottleneck, you can't break through the weight
max will help you find the reason today
A lot of people like to practice squats
It's because squats can drive hundreds of muscles throughout the body
The ability to promote the secretion of growth hormone
It is unmatched by other projects
And more growth hormone means greater muscle growth
Many people like to use rowing boats when practicing back
Pull-ups, high pull-downs, rarely hard pulls
Actually a hard pull will make the whole back feel congested
Compare it to any small gesture strongly
This is an action capable of reaching 2 times the body weight
The training effect is self-evident
8-12 times per group has the best muscle gain effect
This is the result of years of research
However, many people feel that the more the better
Actually more than 15 times of weight
The help to muscle circumference is minimal
1. Number of compulsions
May promote the release of testosterone levels and significantly secrete growth hormone. There are also studies reporting that compulsions can also be effective in burning fat.
2. Control the speed
Most strength lifters practice at the same speed, no matter what the action. Adjusting the speed between each movement can stimulate muscle fibers from different angles and help you gain more muscle and strength.
Pure strength training, different from muscle gain training, the faster the speed, the better the effect, so you do not have to deliberately slow down the centrifugation like muscle gain training, but you can choose to use oversized weight, such as 1 ~ 3rm, with a speed of 1010 to train to achieve the purpose of increasing strength.
For three major items
Max did a special training program
Take bench press as an example:
1. Set goals and plans
For example: 8-10 weeks to increase the weight by 10%. Start training at 50% of the target weight and increase by 5% per week until the target position is completed, and only need to complete the standard 1 time during the test.
2. Arrange the specific content
Week 1: 2 bench presses, on Monday and Thursday, the first time with 60% target weight and the second with 40% target weight. Week 2: Also 65% do 4×8 on Mondays and 4×7 with 70% on Thursdays. Start the third week with a weekly bench press, doing 4×7 with 75% of the target weight.
In the fourth week, do 4*6 with 80% of the target weight, do 4*5 with 85% in the fifth week, do 4*3 with 90% in the sixth week, do 4*8 with 75% in the seventh week, return to 90% of the target weight in the eighth week to do 4*3, do 95% with 95% in the ninth week to do 2*2, and try the target maximum weight in the tenth week.
This plan should be accompanied by a reasonable diet and adequate rest, after more than 75%, one or two groups of warm-up groups are needed, and when more than 85%, more warm-ups are needed, but each group should not exceed 6 times to avoid exhaustion.
Arrange a training plan
Train like a man