The gym can always see people who are always doing the same weight-bearing exercise every day - their bodies will never change? This kind of person is always ridiculed by netizens, but in fact you may just be tired of high load, your joints can not stand, or your posture can not maintain the standard.
I am not telling you that you must choose a high load. Of course, you should not deny that increasing the weight gradually will promote the exercise effect. In addition to increasing your own weight, you can also choose the following 3 ways to exercise, so that you can promote fitness with ease.
1. Increase the number of each group
Generally speaking, there are 3 groups of sports, 10 in each group. If you can do it easily, there is no doubt that you should continue to do it. If you want to increase the intensity of exercise without increasing the load, you should increase the number of each group. This is a gradual process. Of course, the number of gold that grows muscle is 6-12 per group, but it doesn't mean that you can do 13, 14 or 15 without the best effect of growing your muscles.
Personally, in the case of multiple numbers per group, you can speed up the movement, or let the two movements continue, the upper limb strength exercise uses 5% of the weight, the lower limbs use 10% of the weight, and gradually increase the number of each group. This will ensure that you get the ideal fitness effect.
2. Increase the number of groups to increase the intensity
Another step-by-step approach is to increase the number of groups you exercise. On the web you can find a lot of ways to promote this idea, such as Vince Gironda Classic (8 groups, 8 in each group), German volume exercise (10 groups, each Group 10) or Hany Rambod's FST-7 (7 groups, 10-12 per group).
Remember, exercise intensity is very important to promote the secretion of testosterone and auxin, and the effect of promoting fitness can not be underestimated.
3. Reduce the rest gap
If your break interval is generally 90s, reduce it to 70 or 60 seconds and let your body gradually adapt to this incomplete recovery. The body's adaptation to this model can boost your fitness, but I don't recommend that you always use this model. When you find yourself reaching the bottleneck, change the way. No matter what you do, the gym shouldn't be a place to keep you comfortable.
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