5 kinds of fitness programs that are very important for beginners to get rid of mediocre training

Whether you go to any gym, you ask a person a little training time is: "What is your training program is ah". He will probably tell you: "chest, back, shoulders, arms, legs". (For ease of description, we refer to this plan as the "traditional plan" in the text)

Many bodybuilders have used this scheme for many years and have achieved fruitful results. However, ordinary fitness enthusiasts who use this plan all year round will cause many problems:

First: You do not have the high training intensity of professional bodybuilders, nor the high recovery threshold of them. It is wasteful to practice only one part each time you go to the gym. You can train multiple muscle groups at once.

Second: You always use the same planning model day after day, year after year, and you will probably feel bored without the enthusiasm for training.

Third: Once your body has fully adapted to a set of training patterns, you will find it difficult to make progress (strength and muscle growth are stagnant).

If you can keep an open mind and add something new to the training, then your body will also reward you.

Today I provide you with 5 different types of planning models. They are as effective as traditional plans (for beginners, even more effective). If you have never used these plans before, then congratulations, you will definitely benefit a lot!

Push/pull/leg

This plan is divided into 3 training days.

On the day of the push, train the chest and deltoid muscles, and their coordinated muscle: the triceps.

Train the back, trapezius, and their cooperating muscles: biceps on the day of pulling.

The last day is for all lower limb muscles. Most people's leg training days are generally stronger than the upper body, and they will be more fatigued on the leg training days, so we can intersperse the abdominal muscle training into the upper body according to our personal circumstances.

This training plan is very suitable for friends who don't have much spare time. If you use this training plan, you only need to schedule three training days a week. Remember to insert at least 1 rest day between the stretch training day and the leg training day, so as to avoid performing squat deadlifts when the torso and back are fatigued.

Upper body/lower body

If you want to increase the training frequency of each muscle group in your body, then the upper body/lower body differentiation will be the best choice for you! The traditional plan can only train one part once a week, which is far from enough for ordinary enthusiasts.

With upper body/lower body differentiation, you can train one muscle group at least twice a week. This means that you will train your upper body twice a week and your lower body twice a week. These two training sessions do not have to be exactly the same.

For example, you can arrange a high-intensity upper body training, the intensity of the other time can be appropriately reduced, and the training movements can also be different.

Upgraded version with differentiation

Day 1: Chest + Biceps

Day 2: Quadriceps + Hamstrings

Day 3: Rest

Day 4: Shoulder + Calf

Day 5: Back + Triceps

Day 6: Rest

This is somewhat different from traditional collocation differentiation. For example, we often train the triceps on the chest day. But in fact, your triceps have become very tired during the bench press. At this time, if you train your triceps, the effect will not be so good.

However, your biceps are still full of vitality at this time! At this time, you can almost take out 100% of the state to train your biceps. This differentiation mode can give your arms a better training quality, which is very suitable for those with weak arms.

The same goes for the back + triceps pattern.

Systemic differentiation

Whole-body differentiation is very beneficial for novices! Because novices have low weight, low training intensity, and quick recovery. Allows to stimulate the major muscle groups more frequently throughout the week, in this way, the overall strength and muscle mass can be increased faster.

If you are a newbie who has just entered the gym, using the traditional plan, the delayed soreness caused by one severe leg training is enough to make you move inconvenience within a week, and you will not be able to fully recover even after the next leg training. This greatly reduces the frequency of training and also reduces the frequency of triggering protein synthesis.

The whole body differentiation perfectly solves this problem. You only need to choose 1-2 actions for each body part. This will not cause too strong delayed soreness and recovery pressure and allows you to better between training sessions Progressive load.

This way you can train each body part 2-3 times a week. This method of reducing training capacity while increasing training frequency is very helpful for novices' recovery and progress.

When you are doing whole body differentiation training, you must pay attention to the balance of the movement and take into account all major muscle groups.

You need to consider every training session: horizontal push-pull movements, vertical push-pull movements, hip-dominant movements, quadriceps-based movements, and core-based movements. For example, a training session includes dumbbell bench press, pull-ups, seated press, bent-over rowing, goblet squats, dumbbell deadlifts, and planks.

Power differentiation and dimensional differentiation

This planning model is the most advanced of the five types that I have introduced, the ancients said; fish and bear paws cannot have both. But this training plan allows you to take into account both dimensions and strength!

The first two training sessions in a week are upper and lower body training. We learn from the training method of powerlifting, do 3-5 multi-joint compound movements with the heavier weight we can handle, and appropriately extend the rest time between movements. The explosive Olympic movement of hang clean is also very good...

For the remaining 2-3 training sessions in a week, we prefer bodybuilding training: shorter rest periods, 8-20 reps, and more isolated movements. We use this method to sculpt specific muscle groups. You can use this style to perform upper body/lower body training, or you can perform push/pull/leg differentiation training in the second half of the week, but the total training days of the week should be less than 5 times.

The problem with this differentiation method is that the training intensity is too high. If you are a raised hand, it is difficult for your body to adapt to this high-intensity training. But if you are an athlete with training years, try this training method. Although it is very difficult, it can make you further.

to sum up

If you use any training program for a long time, you will feel bored and slow down your progress. At this point, we must learn to change the training mode so that the progress can be sustained.

Today we provide you with 5 training modes. I hope you can master them flexibly and make appropriate adjustments according to your own conditions. You can add your own actions to this frame, and finally, I hope everyone can have a perfect body!