Train your muscles in phases
In a functional training room, a desirable movement has emerged from the muscle, which promotes many people. The problem with most coaches is knowing how to advance advanced skills at the right stages of training to ensure maximum expression. This article explains how to use the phases to effectively and safely promote Muscle-Up.
What is Muscle Building?
Muscle-Up is a combination of radial pull to bathing resulting in a fully supported position above the ring set or pull rod.
The movement begins with holding in an excess pull position. From here, the body pulls its arms explosively and when the chest has cleared the bar or ring base, the wrists are bent, bringing the forearms at an upright angle. The movement is complete when the arms are fully locked and the bar or rings are at waist level.
Which Muscles Are Targeted?
This movement is aimed at several muscle groups of the back, shoulders and arms. The primary attraction comes from the combination of latissimus dorsi and biceps. When the tensile mechanic is complete, the triceps and pectorals will provide larger and smaller primary thrust of the main diving movement.
How to Raise Muscles in Three Phases
1) Base phase
A proper baseline develops mechanical habits and consistency of rhythm. For this purpose, volume is collected and repetitions are built in fatigue-free settings. Over time, Muscle-Up can easily do metabolic work. Use the design of this phase to consistently evaluate the constraints and correct mechanical defects.
Example of the first step:
1 muscle increase x 10; rest until complete recovery
Another example of baseline:
- EMOM 10: 2 muscle gain
- (Minutes every minute x 10 sets)
Once the skill is developed and the mechanical efficiency is achieved, add the metabolic components at low intensity so that fatigue will come in contact with it
Third main phase Example:
- 200 m very easy Jog
- 3 muscle up
- 200 m walk recovery
- X 5 sets
Example of the fourth phase:
- Muscles up
- Between each set, 15 Cal Fly bikes
- X 5 sets
In terms of rhythm and core training, volume simply means work and much more. This stage develops skills and abilities and improves a person's overall ability. Frequency of volume provides the foundation and rhythm for further progression.
Remember that switching between phases is a slow process. The base phase does not end on Friday and this Monday will be followed by a tough phase. The baseline phases end and the hard phases begin when muscle building is done through mechanical skill, endurance and repeatability.
(Trainer Resource: Learn how to organize steps into daily training programs free of charge download.)
2) Harsh phase
The purpose of the hard phase is to provide feedback on how well the base phase was performed. This step consists of introducing complementary and non-complementary motions while increasing the intensity of the metabolism.
Difficult example of Phase One:
- 3 min AMRAP @ 80, 85 and 90%
- 10 Cal Ski Erg
- 10 The kettlebell swings
- 5 muscle up
- Rest for 90 seconds
- x 3 sets
Another example of a difficult phase:
- Muscle increases
- 350m rows between each set @ 90%
The final step example is the Key Performance Indicator (KPI).
KPI is a quantifiable measurement test used to evaluate a customer's overall long-term performance.
The KPI below identifies two markers:
- Muscle endurance capacity
- Battery: The ability to recover between repetitions as quickly as possible
A difficult example of Stage Three:
- 30 muscle growth over time
- (max uninterrupted from start)
The accumulation of this phase provides repeatable and sustainable intensive sessions. The heavy phases should be prolonged as long as the volume is intense and capacious. This step leads to a level of observable expression.
3) Deload phase
A proper unloading phase allows complete recovery after the heavy phase. The combination of mechanical and metabolic stress gained from training requires rest to see the benefits. Depending on the length of the vessel and the heavy phases, the unloading phase may take from three to ten days. This is necessary for complete recovery at the end of a specific focus plan or training. The goal here is not to lose muscle-building skills, but to allow the body and the nervous system to fully recover and adjust to the constant stress of training.
Example of the Deload phase:
- 1 Leather bag x 5; Rest as needed
- 1 strict muscle gain x 5; Rest as needed
With the right training phases, you can be sure that Muscle-Up will be maximized.
If you want to improve your programming skills for any movement and remove the writer's block, you need a solid principle. Best place to start? Coach Tool Kit, our free training course on basic training. Start learning today.
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