After the first few issues of the primary plan sharing (do not know where the small partner can private message me, long-term attention to my small partner also know where to see), as long as it is a serious training of the small partner, muscle mass will have a small significant increase. If you've been sticking with it for 3 months, congratulations, it shows that you have enough perseverance to keep training, and it shows that you really enjoy fitness.
However, the beginner training program doesn't stay with you for long, because as you progress and your desire for muscle, the amount of training that you're trying to do now is no longer enough to meet your needs and doesn't allow your muscles to grow further.
So, you may need to do an intermediate training plan! So, how should the intermediate training program begin?
<h1 class="pgc-h-arrow-right" data-track="7" > intermediate training program</h1>
First, you need to increase your training frequency.
Second, it is necessary to integrate split training into training.
In fact, the intermediate training plan is a training method that we are more familiar with. After the average bodybuilder arrives at the gym, most of them use this split training method! That is, you can alternately train different parts of your body on different days.
Let's say you're going to train your pectoral muscles, but you can actually train your pectoral and shoulder muscles and triceps muscles together. If you are planning to train on Monday, Wednesday, Friday, and Sunday, then you can arrange chest, shoulder, and three-headed training on Monday.
I don't know if you can understand that Wednesday's training is actually legs, back, and two heads. In other words, you have practiced almost all over the body through 2 days of training. In fact, this amount of training is much larger than the amount of primary training. If you're not adaptable, or if you're a little older, you're likely to feel tired after training your chest. But with this training method, each part can be practiced 2 times per week.
Careful friends should also be able to find that in chest training, deltoid muscles and three heads are all coordinated training, so shun belt will also practice together. And when you have to do back training, the biceps are also coordinated training, so it is also practiced by the way. However, I think that the training days of legs, backs, and second heads are more difficult, after all, the legs and back are all large muscle groups, and this consumption can only be experienced by serious training.
<h1 class="pgc-h-arrow-right" data-track="17" > the choice of training order</h1>
A lot of training will choose their favorite movements for training, in fact, I think as a general trainer, without a great desire to increase muscle, you can indeed be casual, after all, do not have to participate in the competition, do not have to show to anyone. Possibly, enjoy the process of training.
However, if you are more demanding of yourself, you should start with training that can recruit more muscle. Then, consider some training movements for independent muscle groups. Let's give a very simple example, if it is a Monday, you want to train your chest, deltoid muscles, triceps, then you should start with the chest muscles. Because it consumes the most, followed by deltoids and triceps. So, I have a small problem at this time, if it is Tuesday's leg, back, and two-headed training, what should be the order of order? Interested friends may wish to answer it!
In the choice of barbells and dumbbells, I personally recommend starting with barbells, because for stability, barbells have more advantages and are safer for beginners. Of course, fixed-trajectory instruments are safer.
<h1 class="pgc-h-arrow-right" data-track="24" > training intensity</h1>
Remember 60% to 70% of the 1RM in addition to the training plan? If it's for strength gain, then you can start a little higher, say 70% of 1RM at the beginning. But if your goal is to gain muscle, you can do a relatively weaker weight.
How to determine whether the training load is light? In fact, you can analyze the rest time by forming a training group, if you only rest for one minute after the end of the training group, and the second group has more easily completed the same number of trainings as the first group, then you should increase the weight. Therefore, the weight and intensity that suits you cannot be completed through simple imagination, and can only be summed up through multiple trainings.
The concept and data may be a bit vague, but if you can form notes once you can, it's completely different.
<h1 class="pgc-h-arrow-right" data-track="28" > training frequency</h1>
The specific training frequency varies from person to person. Genetic potential has the potential to make the same training frequency, the same training intensity, different people, get different training results. Compared with beginner trainers, intermediate training is definitely more frequent in terms of convention.
For example, if the beginner trainer is 2 days a week, then the intermediate trainer needs to consider 2-4 days.
<h1 class="pgc-h-arrow-right" data-track="66" > training plan</h1>
Every Wednesday practice schedule, a total of 27 movements are practiced for 3 days, of course, some of the movements are repeated. For many people because of the pressure of work, time is more tense, so temporarily give a three-day training plan! If you don't want to listen to my ramblings, you can directly look at the list of specific training actions of one, three, and five, thief detailed!
There are up to 9 training program movements per day, with the aim of achieving more comprehensive muscle gain, so all movements cover almost all parts of the body. In addition, I personally think that this training method actually has a great advantage, that is, it will not be too boring. Don't want to break down the training, to practice 4-5 chest training movements, sometimes it may be too boring for some people. However, this is not the case with the plan shared this time, and you will be interested in trying some new actions.
In addition, the intergroup break should be controlled between 30 seconds and 1 minute and 30 seconds. Because this is full-body training, your rest time should be around 48 hours, and it is recommended to be more than 48 hours.
Before proceeding with such a training plan, please re-filter everything mentioned above, including training intensity, training frequency, and training sequence. While this plan is somewhat differentiated from some of the content above, you may need to keep those things in mind, as to why? You may wish to understand it yourself, I think, learning is earning.
List of training plans:
Monday
Squat at the back of the neck
Instrument chest lifting
Instrument shoulder lift
Latissimus dorsi pulldown
The back elongation
Seated legs bent
Instrumental seated triceps down
Dumbbell biceps bent
Curl exercises
Wednesday
The back foot suspension is too high to split the legs and squat
Tilt-down push on barbells
Dumbbells rowing upright
Rope sitting boating
The torso backs the gods
Romanian hard pull
Supine triceps stretch
The torso is bent
Friday
Barbell bench step exercises
Dumbbell push-up
Dumbbell one-arm rowing
Narrow grip supine push
Instrumental biceps bending
Sit up on your knees
All movements are in 3 sets of 8 times per set, except for the curl, which is 3 sets of 20 times each!
Well, that's all I've shared today, the word count is a little bit too much, there will inevitably be typos, please reduce the amount! It is hard to finish writing, I hope you can give a like, or a review! Thank you again for all!