Ersha Island.

"Yes, it has recovered to 85kg now, and its body fat has also begun to recover to less than 15%. " Randy said to Su Shen's data: "This is a lot better than your physical condition over there last month, but at present, your leg strength has not yet recovered to its peak."

"Yes." Su Shen nodded, and then said to Randy: "I feel that I am in good condition today and my nerve fatigue is not high. Let's take a test."

"Okay, you warm up, stimulate your nerves and somatosensory, and then we'll get the weight."

After Su Shen finished warm-up matters and the nerve adaptation of gradual weight, he stood in front of the barbell tablet. Su Shen wrote clearly in this regard. The last time he came into contact with scientific training was really late, which led to a lot of high-intensity training after his age. Even if he was willing to work hard to recover and repair muscle damage, it would be slower than when he was young, and he was more prone to nerve fatigue.

This led to his final leg strength, that is, the weight of the squat, staying at 2.7 to 2.8 times. For the same data, Coleman, who is lighter than him, the data reaches 3.2 to 3.3 times.

This is one of the biggest disadvantages of Su Shen's failure to lay the foundation for scientific training. Even when he gets older, he can improve a lot of leg strength that he has not developed, but the limit he can develop at the peak of his body is still much lower.

Therefore, this is also the goal of Su Shen, which is basically based on Coleman's standard. Of course, the heavier you are, the harder the weight you can afford. Therefore, Su Shen gave himself a standard line to ensure that he would trigger more than three times the leg strength in this life.

Moreover, his current age has begun to enter the most golden time of physical function. If he develops well at this time, he will have a great chance to achieve it. Ralph Mann's later generations also gave a relatively standard answer:

That is, boys have about 2.5 times the squat, that is, about 2.5 times the leg strength, and girls have about twice the squat.

Note that this is just a good level of leg strength for high-level athletes and has not achieved excellent results. If you want to achieve excellence, it costs about 2.5 times for girls, which is also a key point for why European and American female athletes are so excellent in this regard. Even the leg strength in our country is far from them.

If your skills do not meet the standards, no matter how high your skills and tactics are, they will be a waste of time.

If you are a boy, the leg strength line is nearly three times, and it is best to be more than three times.

Although sprinters do not need to squats as large as those of the movement athletes, because they are more about improving the explosive power of running, it is still very, very difficult to achieve such standards.

Judging from his weight, Coleman's level is about 235 kg to 240 kg, and you have to know that he is only in his early 70 kg.

Ralphman's original words are that if you have a Ferrari price but only have a Volkswagen-level engine, then your car will still not be able to push.

Therefore, the leg strength of experts and athletes is guaranteed to be more than three times in this life.

That is, the weight he is going to squat now is about 255 kilograms.

In the last life, Su Shen's data was just over 200 kilograms. On the timeline of reopening, he began to pay attention to various levels of scientific training in the body since he was a child, and especially pay attention to the training of muscles and strength.

Therefore, before this change of foot last season, the data had reached 260kg. However, at that time, his weight was heavier than now, close to 90kg, so he did not reach this best triple line.

But this time, the body begins to relax and polish again, and strives to achieve lower body fat and retain more muscle mass. This is also one of the ways for natural fitness athletes to improve their own muscle content.

If you are a regular in the gym, you should know that the upper limit for everyone to gain weight is limited. If it is too heavy, it will bring too much burden on your body and heart and lungs. And it doesn’t mean that you can increase as much as you want. This is also a talent. This is especially true for athletes. You need to control your weight, after all, you should consider your special results.

Therefore, how to have more muscle content within the same weight range is what a coaching team of excellent athletes and excellent athletes should consider.

They are also 85 kilograms.

After Su Shen practiced again this time, he asked himself to have greater muscle mass, which is what many natural fitness experts in the future will do if they want to break through their own muscle content limits.

After you get your body fat, you will eat a critical point, and then brush your body fat back to the range of 11 to 15 that is most suitable for muscle building. At this time, the criterion for your success or failure is whether the muscle content you have at the same weight is higher than the muscle content you can have on this weight before the last time you applied fat.

This is a training mode for natural fitness workers.

However, at this point in time, even professional athletes have just begun to get involved in these theories and are not very good at maintaining higher muscle content in a natural state.

In addition to taking medicine.

call.

Su Shen took a deep breath.

Walked onto the squat rack.

He knew that every time he hit his body, his limits and physical strength, he needed to make enough psychological construction and physical preparation. At the moment of the striking, he thought silently for a few seconds, and no one knew what he was thinking, except himself.

Then go up the bar.

Use the muscles above the back to press the barbell, sink your breath into the abdomen by 360 degrees to broaden your abdominal pressure, so that atmospheric pressure can form a strong rigid support for the spine.

Then after a tile breath.

This chapter is not over, please click on the next page to continue reading! Su Shen pushed up the barbell, then counted 123 silently, adjusted his pace, and then made another tile breath in place to recharge his body and exert his rigidity to the limit.

After 3 points of support, find the center of gravity and start squatting.

three.

two.

one.

rise!!!

The hips and knees work together to press the butt, and the upper body presses on it and starts to get up.

"go!!!"

Randy, who was watching Su Shen next to him, couldn't help but shouting English words, hoping to give Su Shen spiritual help.

The huge pressure was pressing on Su Shen through the barbell plate and barbell. He knew what he should do at this time and had to prevent his body from collapsing.

Only then can you exert your leg strength and explosiveness.

With a roar, Su Shen pushed to his sticky point. If the so-called sticky point can be broken through, it is a rebirth of the body. If you cannot break through, it will have a certain impact on your body and even your mentality.

"It's just a little bit, Su, stand up!"

Seeing that the trajectory was still rising, Randy might not have shouted loudly from the side. Su Shen also made his brain start to force his muscles to stand up because of this shout.

stand up!!!

call--------

"Good job!!! Good job!!!" Randy saw Su Shen standing up next to him. Although his face was already full of bloodshot, he still reached this limit.

After Su Shen put the barbell back on the shelf.

Not only did he take off the belt that protected his core, he hammered his chest hard.

Three times the leg strength!!!

This limit I did not reach in my previous life.

Finally finished in hand.

Finally it became a reality in this life.

The moment I removed the barbell plate, although I felt my body's blood and energy dissipate in my body again. I had no way to reach this leg strength limit in my previous life due to a serious sprain in my waist...

Finally he broke through.

This forced him to feel excited.

"Very good!" Randy clapped and clapped, "In this way, you are at 85 kg, and you have already surpassed your muscle mass and leg strength this season."

"Now we have to see if you can maintain such leg strength after you have recovered to your peak of 90 kilograms." Randy looked at Su Shen, who was obviously excited and said with a smile: "If you can do it, then I think your physical limit breakthrough will be a profit in this winter training."

"Yes." Su Shen also felt much more angry at this time, looking at Randy and said, "I will not only maintain three times by that time, but also break through."

"Anyway, as long as we don't have a squat like a weightlifter, I think it's very likely to keep it like this."

"If you can really do it at that time, Su." Randy seemed to gradually understand why Su Shen chose to do such a thing at this point in time. This is definitely not just for the creation of foot change and rhythm.

While this process, he also pushed his body... to a new limit again.

In the previous step, the rebuilding of the foot change and rhythm, the reconstruction of the technical system, and even the rebuilding of the pyramid of movement, there is a probability of success if you have the intention, as long as you are not too old.

But this later...

Excuse me.

If you don’t do it now while your body is still young, you may never be able to touch the maximum level that your body can withstand in the future.

Because the peak of the body's maximum function is around 28 or even 25 years old, and for many athletes, they need to move forward even further.

This is why Su Shen chose to break through the limit of his body at this time, because the limit. If you only use it to maintain it after the breakthrough, the difficulty will be much smaller.

This is why many people can squat on a heavy weight when they are young, as long as they keep exercising, you can find that after many years, their level will not drop, especially the standard of strength can be extended to 40 or even 50 years old.

But if you don’t do such things at your best, but wait until you are 30 years old before doing it, you will find that you are likely to be unable to achieve your limit weight and ultimate leg strength.

Randy didn't understand until now.

How meticulous and clear the personal planning and career segmented tasks this guy is doing.

It's so clear that it's outrageous.

It’s as if every step is to think about what to do in advance.

And walk at the point every step.

It is too difficult to do all this, even Randy himself thinks that if he helps him with his heart, he will definitely not be able to do this.

He still said the same thing, maybe Bolt is an alien with physical talent in sprinting.

The young man in front of him was an alien with talent in sprinting.

Randy felt this as she coached here for a longer time.

"The rest only needs to do the technical points well, and then gradually integrate these technologies in actual combat in the competition. How much can it be used at that time, and whether it can make a breakthrough..." Randy was full of longing for the outdoor competition in the new season.

This is completely different from the end of the Daegu World Championships last year, when Su Chen announced that he would make such a big move. Randy's attitude is completely different.

And this is all Su Shen conquered them with his own efforts and results.
To be continued...