If you have just started bodybuilding training, you should immediately develop a training plan that fully suits your physical characteristics, work nature and time schedule. In order to accurately formulate and implement the plan, you must first choose a good gym. The concept of a good gym is: adequate and practical equipment, and 2. professional bodybuilding coaches. A professional coach is very important. He can help you formulate a plan and give you correct guidance in your future training to avoid detours. If your current trainer is a weightlifting coach or someone else who doesn't have bodybuilding expertise, then find another gym and a new trainer.
The following points should be followed when formulating a training plan.
1. Simplicity first
Every trainer wants to find the training secret that can quickly develop muscles when he first starts, so he regards the training methods of celebrities as a treasure. But the star
Most of the training methods are quite complex, including many isolated exercises, some of which are self-created movements, which are very technical and intense. Therefore, the training methods of celebrities are not the secrets that beginners are looking for. If there's a secret to bodybuilding training, it's science - the science of training. For beginners, the science of training is simple, basic compound training, such as bench press, squat, deadlift, etc. Although these simple actions are tedious, the results are undeniable. Almost every champion relies on compound training to achieve their "super bulk". Eight-time Mr. Olympia winner Lee Haney only started partial training after winning the U.S. championship. Before that, his training plan was almost all compound exercises.
The basic compound training is listed as the "main course", with the purpose of enhancing basic qualities, building large muscles, and laying a solid foundation for future "fine training".
2. Clear goals
It is best to list your training plan on large paper with large characters, and the training goals should be written in the most eye-catching position with a red pen. The clearer it is, the better, such as "I want to build thighs with a circumference of 60 cm!" or "Weighing 70 kilograms and 18-pack abs!" When you are tired of boring training, when you want to be lazy, those eye-catching The words will deeply stimulate you and make you feel ashamed of your laziness.
3. Continuity and Progressivity
Continuity and progression are two important principles in formulating a training plan. If you don’t insist on training, your muscles will not get continuous and regular stimulation.
Resulting in growth retardation; if the training intensity is not increased, the muscles will adapt to the stimulation given, and growth will be retarded. In addition to ensuring the continuity of training, an effective plan must also ensure that training intensity, frequency, quantity, and intensity are gradually increased. These are the three elements of a training plan. The amount and degree of these elements are determined by whether training can be sustained and progressive. So, don’t interrupt your training, don’t miss a training session. On the contrary, training should not be too frequent, the amount of training should not be too large, and the weight should not be increased in a hurry, otherwise it will cause overtraining and even injury due to overload. Then you will have to interrupt training.
IV. Frequency
Frequency refers to how many times a week you practice. The setting of frequency depends on your recovery ability after training, which in turn depends on three factors: physical fitness, sleep and nutrition. In addition, the impact of the nature of your work and family burden on your ability to recover cannot be ignored. If your work and household chores take up a lot of physical and mental energy on a daily basis, this will slow down your recovery process.
Generally speaking, it is more appropriate for junior trainers who have jobs and families to perform two cycles of weight exercises a week. For students, three cycles a week is fine. The specific arrangement of each cycle depends on time and physical condition. It is best to practice a cycle for two days, one day for upper body training and one day for leg training.
The two-week cycle is based on the average recovery ability of the human body. Ensuring sufficient and non-delayed recovery time not only takes into account the continuity of training, but also does not destroy the progressive nature of training.
Carrying out two cycles of weight exercises a week can make the time more relaxed. Those with larger body fat can also arrange 3O4 minutes of aerobic training on the rest day between the two cycles. However, the intensity of aerobic training should not be too high, and a heart rate of 120-140!Xby during training is appropriate.
5. Quantity
Quantity refers to the amount of training, how many sets, how many times per set, and the length of rest time between sets.
First of all, the arrangement of the number of groups is not fixed, but each action must have a warm-up group. The functions of the warm-up group are: mutually speeding up metabolism and entering a training state; 2. Fully moving joints and ligaments to avoid injuries. ❋ Tags: