Muscle Net Tips: This plan mainly exercises the main muscle groups, with a relatively large number of groups. It is suitable for people who have a certain foundation and want to try new combinations of movements.
If you have already tried different training methods such as super sets and drop sets, it is time to try a new training method. This time the editor introduces the "Advanced 101" method, which is a training method that allows you to increase muscle mass and strength at the same time. Are you interested? Let's take a look!
"Advanced 101" is a very simple training method. You only need to do 8 groups of each action, and the number of actions is 15, 15, 15, 12, 12, 12, 10, 10, for a total of 101 times. This method is suitable for any muscle group and allows you to gain muscle quickly, because this method allows more blood to stay in the relevant muscles, giving you a pumping feeling. If you want the effect to be more noticeable, you can slowly increase the weight during the "Advanced 101" process. I believe your muscles will feel explosive!
The editor recommends using "Advanced 101" in every training. Pick the two movements you want to see the most effect, and use "Advanced 101" in the first two movements of training to make your strength more concentrated.
"Advanced 101" method training plan (the plan is suitable for people who have a certain foundation and want to try new action combinations. )
Action illustration:
1. Barbell bench press
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2. Barbell curl
3. Equipment rowing
4. Triceps pull-down
5. Dumbbell raise
6. Leg press
7. Incline dumbbell bench press
8. Dumbbell Hammer Curl
9. Breast Pulldown
10. Dumbbell extension with both hands
11. Upright Barbell Row
12. Leg Curl
