Tried various training plans, but muscle growth still hasn't been fast enough, and strength hasn't increased. Considering using supplements?

NO NO NO!

Actually, there are many special plans designed specifically for the weaknesses of natural strength trainers. If you haven't tried them, give them a shot – using supplements isn't the only option.

Given that many advanced training methods are not widely known and require a lot of detail to master, I recommend collecting and forwarding this article.

Why is your progress so slow?

• Error 1 for Natural Strength Trainers – Training Volume and Frequency are Proportional

As training frequency increases, the volume (amount of work) performed in each training session should decrease, not increase. Excessive volume leads to increased levels of cortisol. Long-term cortisol elevation significantly hinders muscle growth.

• Error 2 for Natural Strength Trainers – Too Few Muscle Training Reps

If you only train your muscles once a week, muscle growth will be very slow, because the protein synthesis rate in muscles increases significantly within a short period. If you train your muscles two to three times a week, muscle growth will be greater.

Therefore, the training plan for natural strength trainers should follow the following principles:

• Frequently train each muscle, 3 times per week, to more frequently enhance protein synthesis

• Maintain low training volume to satisfy a higher frequency

• Keep the training volume low, with all out effort to make sure to stimulate the muscle

• Utilize a variety of different training methods, through different mechanisms to stimulate muscle growth

Some methods are often passed down among experts, so many don't even have a good name. Don't you feel excited? Get a small stool ready, and let's start with a detailed introduction.

Advanced Training Methods

1RM Weight (One Repetition Maximum) x Given Percentage

This exercise needs to be practiced for 3 weeks, and each cycle is 3 weeks. In the advanced practice, the weight increases by 2.5% per week. Continue practicing in this form for 3 weeks:

The First Cycle:

· Week 1: 1RM x 85%

· Week 2: 1RM x 87.5%

· Week 3: 1RM x 90%

The Second Cycle:

· Week 4: 1RM x 87.5%

· Week 5: 1RM x 90%

· Week 6: 1RM x 92.5%

The Third Cycle:

· Week 7: 1RM x 90%

· Week 8: 1RM x 92.5%

· Week 9: 1RM x 95%

The Fourth Cycle:

· Week 10: 1RM x 92.5%

· Week 11: 1RM x 95%

· Week 12: 1RM x 97.5%

Note: If you decide to continue this method after 12 weeks, re-test your 1RM, and start a new training cycle with the adjusted weight.

Strength-Technique Training

This type of training involves doing more non-maximal weight training. It's mainly to improve the consistency of neuromuscular excitation (the ability of the nervous system to mobilize the target muscle).

In a constant weight situation, we also use a 3-week progressive practice method, but the number of reps in each set needs to increase.

The First Cycle:

· Week 1: 1RM x 82.5% 5 sets x 2 reps

· Week 2: 1RM x 82.5% 5 sets x 3 reps

· Week 3: 1RM x 82.5% 5 sets x 4 reps

The Second Cycle:

· Week 4: 1RM x 85% 5 sets x 2 reps

· Week 5: 1RM x 85% 5 sets x 3 reps

· Week 6: 1RM x 85% 5 sets x 4 reps

The Third Cycle:

· Week 7: 1RM x 87.5% 5 sets x 2 reps

· Week 8: 1RM x 87.5% 5 sets x 3 reps

· Week 9: 1RM x 87.5% 5 sets x 4 reps

The Fourth Cycle:

· Week 10: 1RM x 90% 5 sets x 2 reps

· Week 11: 1RM x 90% 5 sets x 3 reps

· Week 12: 1RM x 90% 5 sets x 4 reps

Note: Again, if you decide to continue this method after 12 weeks, you need to re-test your 1RM, and adjust the weight used in the new cycle.

Intermittent Assisted Training

First, choose a weight you can lift 4-6 times, and use it as a base. Your goal is to complete twice the base number in one big set.

For example:

A big set =

+Repeat 5 times

+Rest for 15 seconds

+Repeat 3 times

+Rest for 15 seconds

=Complete total of 10 times

If you take more than 5 repetitions to reach the target number, that means the weight is too heavy.

This table will help you understand Intermittent Assisted Training better:

mTOR Training

mTOR (mammalian target of rapamycin) is an important regulator of cell growth and proliferation, and resistance training can effectively activate mTOR, which is important for increasing muscle gain.

The key to this type of training is to emphasize both concentric and eccentric muscle contractions to maximize mTOR activation.

So, you can perform the following operations:

• Slowly lower the weight within 5 seconds, letting the target muscle undergo eccentric contraction.

• During each repetition, maintain the peak contraction for 2 seconds.

• Lower the weight to the bottom with the eccentric contraction.

• Do 6-8 repetitions of this, and try to control the eccentric (lowering) phase for as long as possible during the last repetition. At the same time, you only need to do one set of this training.

Myo Training

This is similar to Intermittent Assisted Training.

Initially, you choose a weight you can lift 6-8 times with all your strength, and then try to repeat it.

Then rest for 20 seconds and repeat 3 times,

Rest for 20 seconds and repeat 3 times.

Continue cycling until you can only repeat 2 times.

If you take more than 5 repetitions, that means the weight is too light.

Due to space limitations, there are inevitably some omissions, because each advanced training scheme is very complex, here is mainly to introduce the core idea. For experts, it's just a matter of adapting to one or two modes. Don't you feel excited? Get a small stool ready, and let's start with a detailed introduction.

Advanced Training Methods

1RM Weight (One Repetition Maximum) x Given Percentage

This exercise needs to be practiced for 3 weeks, and each cycle is 3 weeks. In the advanced practice, the weight increases by 2.5% per week. Continue practicing in this form for 3 weeks:

The First Cycle:

· Week 1: 1RM x 85%

· Week 2: 1RM x 87.5%

· Week 3: 1RM x 90%

The Second Cycle:

· Week 4: 1RM x 87.5%

· Week 5: 1RM x 90%

· Week 6: 1RM x 92.5%

The Third Cycle:

· Week 7: 1RM x 90%

· Week 8: 1RM x 92.5%

· Week 9: 1RM x 95%

The Fourth Cycle: