Fat loss network

MuscleNet reminds that this exercise method is suitable for reference and learning by bodybuilding enthusiasts with a certain foundation.


Anatomy of Dissociative Movements

No matter how long you've been training, you've probably done a variety of splits: upper body/lower body, push/pull, full body, four- or five-day splits, the options are endless. Think back to the few dissociative moves you have ever attempted and ask yourself: Why did you do this dissociative move? Will this action actually work for me? Why? Why not?

Chances are, you're using a certain disjunctive move because it works well for someone else. But because your genetic makeup, diet, and goals are different from everyone else's, using someone else's dissociative actions may only push you further away from your goals.

For example, some lifters report doing well with a full-body workout every other day, or they like to do splits between push and pull movements, whereas your body may be better suited to a split of three reps every two days. train. That’s why our goal isn’t to find some fantasy of a “perfect separation move” that’s right for everyone, but to help everyone find the perfect separation exercise for themselves.

Frankenseparation

How to determine which separation movement is suitable for you? In fact, you can only try a variety of different separation movements in turn, and the one that works best is your best choice. Use Mary Shelley (who wrote "Frankenstein" also known as "Frankenstein" to 》) method combines various parts of multiple discrete actions to produce the best results. Muscle & Fitness fitness coach Jimmy Pena recommends taking the basic elements from different isolation movements and creating your own super-isolated workout—one that meets your expectations and is practical for the gym.



Details of dissociative movements

Below we'll list five popular separation moves, each with their own unique effects. Train each movement for one month, and pay attention to the following factors:

Appearance: There must be a mirror, facing the mirror on the wall. How do you look? Does your body feel tense? Do certain body parts react more strongly than others? What changes were discovered?

Size: Give up the videotape test. See if your body circumference increases or decreases during isolation training? How many?

Strength: Are you pressing more weight during most workouts? Can I do more reps with a certain weight?

Overall Feeling: How do you feel doing a certain separation movement for several weeks? Will you still feel sore the next time you exercise the same body part? Or maybe you haven’t felt sore for a long time and want to train this area more?

Record these details in your training diary during each isolation session for each muscle group so you know how your body responds differently to various workouts and rest periods. At the end of the 20 weeks, review your records to see how each muscle group responded. How do the legs respond to four days of split training? How do shoulders feel during a full-body training approach? Armed with these answers, you can create your own separation training. If the perfect split consists of two days of push and pull and two days of full body training, then so be it! "No matter how different it is, don't ignore the real sounds your body is making during the experiment," Pena said. If we can give you a sample of perfect separation training, we will certainly dedicate it to you without reservation. However, as we all know, one model cannot fit all.

Try doing the following five isolation moves in any order, and your body will be in the best shape it's ever been. If after a few weeks you feel that a certain isolation movement is not working for you, don't abandon the four-week training period, but switch to another isolation movement.

When it comes to training, although we've given you a few examples to choose from at the end of this article, you can choose from countless moves that target a given muscle group. But remember, the first movement that targets a certain muscle group should be a compound movement (except for biceps, abs, and calves), which involves more auxiliary muscle groups and balance muscles. End the training of a certain body part with a single movement to completely bombard that part of the muscle. Actions must be marked?—— The chosen load must be able to complete the specified number of actions, and of course cannot rely on too many deceptive movements and body movements.

Try each of the separation moves below and you’ll have the best body you’ve ever had