Muscle Net Tips: This fitness plan is suitable for intermediate and above fitness enthusiasts and athletes who engage in various physical exercises for reference and study.
This program, called high-volume weekend training, requires high-volume, high-intensity training on Saturdays and Sundays. You'll perform two daily exercises that fundamentally stimulate muscle fibers and lay the foundation for muscle growth. The program begins each week with plenty of restorative training. There are 20 to 30 minutes of body weight and cardiac function exercises during the week (if you really don’t have time, you don’t have to participate in this exercise), followed by heavy exercise training. These phases are low-intensity but important because they get your muscles pumping, recovering from a hard weekend workout, and promoting muscle-building anabolism. These exercises can be done with or without light equipment, so they can be done at home or at the gym.
At first you might think that high-intensity weekend training doesn't provide enough stimulation for muscle growth. But what will surprise you is that once you start this daily training, whether you choose it by yourself or it is dictated by the environment, you will find that compared to most people who spend all day training in the gym, Your muscles are more developed than theirs. Former editor-in-chief of Muscle & Fitness, Tom Deters is a recognized expert in exercise and nutrition. "Sometimes people dismiss weight training because they think it's reminiscent of high school gym class and calisthenics," he said. "But look at the strong muscles on the Marines. There's no question that bodyweight exercises can do the same." Makes you strong and in shape."
Monday
This day is very important to you, both physically and mentally. You'll feel better knowing your training plan throughout the week and how your muscles will improve and grow. Please make sure to consume enough protein - at least about 1.1 grams of protein per 500 grams of human body weight.Divide into 5 to 6 times for intake.
Tuesday
Cardiac exercise. You will feel the effects of your heavy training on the weekend - muscle soreness all over your body. It is most effective to do 20 to 30 minutes of heart function training today. The simplest way is to jog to relax your body after exercise, or go to the gym to use special heart function training equipment.
Body Parts Exercise Tips
Push up the chest and spread your hands shoulder-width apart
Shoulder side raises Use flexibility equipment or light equipment
Triceps push up with hands together
Abdominal sit-ups on the floor, feet on the sofa
Calf: Single-leg calf raise on steps or wooden steps
Back pull-ups Use a horizontal bar above your head or place it on a door frame as a pull-up handle
Biceps One-handed flexion and extension Use flexibility equipment, towels or light dumbbells for flexibility training
Quadriceps/hips squat, bare hands
Moon Country Hamstrings Supine leg extensions and floor, using flexibility training equipment
Wednesday/Thursday
A full body workout. Your goal today is to do 2 to 3 sets of simple equipment exercises for each body part that needs exercise - a set of simple flexibility exercises using a towel or light dumbbells based on your weight or body flexibility. This exercise should take no more than 30 minutes, and the frequency should be accelerated as much as possible so that your muscles can be fully mobilized and burned. Try not to rest when completing this set of exercises quickly (this strengthens your heart). Your goal is to mobilize the muscles and tissues throughout your body so that your body can get full exercise.
Friday
Cardiac exercise. Repeat Tuesday's training - 20 to 30 minutes of cardio, followed by stretching.
Why does this program work?
There are two reasons why high-volume weekend training programs are effective: First, they are based on two phases of all-out, high-intensity training. Facts have proven time and time again that this is the most effective way to build a healthy body. Secondly, it lies in its large training volume in a short period. This is the number one reason why most athletes who lift weights do poorly.
Let’s look at high-intensity daily practice first. Do two high-volume workouts covering all muscle groups every weekend. Although this includesMost parts of the body are affected, but because the cycle is short and the intensity is high, the muscles will be fully exercised before they feel tired. It is recommended to complete these routines with a partner who shares the same goal, and do strengthening exercises at the end of each set. For example, if you're asked to do 10 reps per set, choose a weight that you can barely do 8 of on your own, and then have your partner help you with the last two reps. Do this for the last two sets of each exercise.
If you're alone, focus on the flexion muscle contractions during the last two sets of each exercise to more thoroughly exercise the muscles you want to strengthen. (Remember, your muscles are stronger when lowering weights than when doing upper lifts. Understanding and utilizing this eccentric contraction pattern will make your muscles stronger.) So, choose one of our recommended machine exercises for free exercise. Increase the weight of the exercise (be careful not to bear too much weight), and do it for 3 seconds when doing the lowering movement. Use normal force when recycling. Some machines have assistive lifts - so use them when you feel fatigued, but still do the recovery for a full three seconds each time.
These high-intensity techniques, whether overload or eccentric force, will push your muscles beyond their limits and continue to develop. I have done my best to increase the amount of exercise in the gym, increase the intensity, and then go home. If you just repeat these and ignore the technology, it will be useless.
The second reason why this program is effective is its short-term overtraining. It's not an attractive program, but it has proven effective for many bodybuilders, prompting them to keep improving and not be satisfied with the status quo.
The implicit meaning of "overtraining" is to increase the amount of exercise so that your body cannot fully recover and adapt. Training causes very subtle damage to muscle cells. Then, the body's recovery system kicks in. With adequate rest and nutrition, your body will recover from the damage caused by training and, through recovery, build more muscle fibers than before. Theoretically, the long-term result is muscle growth and strength enhancement.
That is, of course, unless you interrupt your training before completing the program. If you start training again before your body has recovered, you may be doing more harm than good. Simply put, your workout will be more effective with twice the effort.
Many people who exercise alternately overtrain and then stop. They often struggle with how to make their muscles grow faster and stronger. Their workouts usually include too many sets and too many reps. This is exactly why they fail to see results from their training.
Thomas Incredenbaugh, director of the Increden Biomedical Research Institute in ArizonaShi had also practiced bodybuilding and weightlifting before. He said: "Research shows that overtraining does work for athletes. One consequence of the 'no pain, no gain' mentality is that people measure the effectiveness of exercise by how sore their muscles are after training. Muscle soreness is damage to the muscles. "It's true that this is first and foremost for muscle growth, but recovery is even more essential. Athletes who participate in heavy weekend training programs may feel that they are not doing enough in the gym, but this is not the case."
High-intensity weekend training programs include a large amount of recovery time to try to promote the body's recovery ability, thereby achieving significant muscle-building effects.
Division of labor
Saturday's exercises target the so-called "pressing" muscles -- chest, shoulders, triceps, as well as abs and calves. Sundays focus on the remaining body parts, the "stretching" muscles - back, biceps, hamstrings, as well as quads and glutes. If trained correctly, it can be a great challenge to the body. So it is important to get enough sleep on Friday and Saturday nights. Moreover, you must also ensure that you are giving your body enough carbohydrates and protein; a bowl of oatmeal with added protein an hour before training would be a good choice.
Before each training session, you should perform 5 to 10 minutes of light exercise to mobilize your heart function. Before the first set of exercises, you should also do a few sets of warm-up exercises to let the muscles activate first. Your exercises will progressively work the muscles from different angles while also using strengthening movements or eccentric force techniques to increase intensity.
Do cardio training and stretching exercises on Tuesday and Friday to promote blood circulation in the body. The workouts on Wednesday and Thursday were almost all full-body routines done with bare hands. The purpose of these exercises is to promote muscle mobilization and burning, so don't confuse "small amount of exercise" with "fast" and "easy". Training should never be interrupted, even for just one day.
The high-volume weekend training program not only provides the best solution for those who don’t have time to train, but it also maximizes the recovery time and compresses the time of overtraining, while achieving excellent results in strength and muscle. Once you try this exercise, you may agree that sometimes, less is indeed more.
The basis of the high-volume weekend training program is to conduct all-out, high-intensity training on Saturday and Sunday. In addition, during the middle of the weekDoing some simple daily weight and cardio exercises can maintain muscle growth and speed up anabolism of hormones in the body. Remember to do 5 to 10 minutes of warm-up exercise before exercising. Do the last two sets of movements of each exercise. If you don't have a partner, you should find a training partner to do the last two sets of strengthening movements. During the stage of declining physical strength, slow down each eccentric force movement and do it for a full 3 seconds. .
Saturday Press training + Abdominals and calves
Exercise sets and times
Chest
Incline Barbell Press 3 10
Barbell seated press 3 10
Supine dumbbell raise 2 10
Shoulders
Overhead Barbell Press 3 10
Overhead dumbbell press 2 10
Dumbbell side raise 2 10
Triceps
》Close Grip Raise 3 10
Supine EZ Stretch 2 10
Press down 2 10
Abdomen
Suspension leg raise 3 Do it to the limit
Sit-ups 2 Do it to the limit
Calf
Standing calf raise 3 10
Seated calf raise 2 10
Before practicing, do 1 to 2 sets of small-volume warm-up exercises.
Sunday Stretching + Legs
Exercise set times
Back
Barbell Bent Stretch 3 10
Deadlift 3 10
Front lift fold 2 10
Dumbbell shrug 2 10
biceps
Dumbbell extension 3 10
Interactive hammer flexion and extension 2 10
Barbell flexion and extension 2 10
Quadriceps/Gluteal
Squat 3 10
Leg press 3 10
Leg stretch 2 10
Supine leg extension 3 10
Back extension 2 10
Before practicing, do 1 to 2 sets of warm-up exercises with a small amount of exercise
Of course, a lot of exercisePhysical exercise also requires rest, and training all night long will not make you develop muscles. Make the right choice now! If you want to build a manly physique instead of letting it get out of shape.
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