Muscle block enlargement training plan for beginner, middle and advanced trainers

Beginners Advanced Method (Load): Beginners are suitable for practicing all over the body in a training class, and choose 4 compound movements. The training frequency starts from 3 days a week.

　　If you are a junior trainer, you should focus on load advancement: each class will increase the load by 2-3%, or use the closest counterweight. Therefore, if you use 100 pounds for shoulder pressing, it doesn't matter if the smallest barbell piece in your gym is 5 pounds (5%) .

　　Junior trainers should focus on load advancement, because their nervous system is inefficient and cannot recruit many high-threshold exercise units.

　　In addition, the 3 training sessions per week should use different loads. I like to recommend a plan for beginners:

Time

Number of groups/count

Weight

Practice movements

Monday

4×6

8RM

Squat, wide-hand pull-ups, parallel bar arm flexion and high turnover

Wednesday

3×9

11RM

Deadlift, single-arm rowing, bench press, shoulder push

Friday

3×12

14RM

Bulgarian squats, backhand pull-up, downward bench press and single-arm snatch

The next week, increase the load by 2-3%.

Intermediate

Advanced methods for intermediate trainers (number of times): Intermediate trainers can choose 4 compound movements and two single-joint movements in each training session. The training frequency starts from three days a week.

　　If you are an intermediate trainer, you should focus on the number of progressions. The reason is that this will keep the muscles tense for a longer period of time. Since intermediate trainers’ training experience is enough to recruit the highest threshold for exercise units, longer time per group will be more conducive to muscle hypertrophy.

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