Who aspires to be a rub garment board? All want to bigger little but very strong, or is a big man is also very strong? Generally speaking, the ideal of the drama of the characters are encumbered big and strong, but also can give you with beautiful enjoyment characters. The following training can reach the pluralistic development: ECO training.
Ensure muscle rigidity of skill
ECO respectively represent explosive, enclosed chain and open chain of training. The explosive training refers to the action like choosing impact type, from flat stool jump deep jump hold out. Enclosed chain training is those hands or feet remain static only body movement moves (like squats, push-ups and pull-ups). Open chain action of resistance comes from your hands or feet, legs bent out like most dumbbell or the barbell upper body movements.
Explosive movement must in training the most began to do, when muscle fibers is still in the fresh state. If in fatigued muscles will these actions, not fast and rich explosive contraction. Also, when you're tired, may not be correct posture is to risk injury also will increase. The explosive training is aimed at fast contraction muscle fibers - that is the largest can increase the muscular. From these movements get explosive force, will improve as squats and and triceps-act such core nominate action more power. In addition, Boston university of Manchester research shows that in strength training (like closed chain action) do before the explosive training can increase 5% of power.
Do these moves each group or more than three times, and each between the two groups rest 3 ~ 5 minutes; The key is every time want with explosive, without excessive increase in muscle before don't make muscle fatigue. Can use very light weight, usually for unarmed practice or use weight can start 30 times. From these movements get the largest harvest is the key to move to achieve maximum weight bearing speed. Try to equivalent bursts, regardless of the size of the resistance.
Enclosed chain training is build strength, because you the ideal action moving is weight plus extra burden. They can also improve is responsible for maintaining the balance of the body auxiliary muscle group functions. But most of the chest and shoulders enclosed chain training is not practical build strength training, these movements similar to closed chain training, because his hands were locked in the barbell. In these actions on the use of high weight - each team start times cannot exceed 6 ~ 8 times. Between the two groups rest every 2 ~ 3 minutes.
ECO schemes are open chain action (birds, curved heave, expand, etc.) is used as concentrated against a muscle parts of the separability training, need not worry move your body weight, thereby better stimulative muscle growth. Because of the excessive growth is the training target, so will remain in training number 10 ~ 12 times, and will group-versus-group between rest reduced to 1 ~ 2 minutes.
Remember: the whole article stated in the training program is only a reference; May their favorite action free replacement scheme, especially in action in the open chain training column, it contains a by far the most extensive choice. This means that can use the barbell bend inclined bent on heave instead of lift, clip chest instead of dumbbell birds or cable one raises instead of dumbbell one raises. Anyhow, do for yourself.
ECO training principle
Will you now ECO transplantation into the training program doesn't need substantial training renovations. If you really don't want to specialised for ECO training, then pick up a part in part based on the training of the occasional mixed in ok, Maybe you want to on chest training day or biceps training day, use it. No problem. Of course, if you want to do only ECO training, look at the 38 page "mild ECO training", each body part do twice a week. Continuous do around, then return to normal training plan, then you'll find yourself new growth many strength.
ECO training rest standards
E - 3 ~ 5 minutes *
C - 2 ~ 3 minutes *
O - 1 ~ 2 minutes *
* every between the two groups in terms of rest
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