Preparation of plans for primary, intermediate and advanced fitness programs

Whether you are a beginner or a middle- or advanced bodybuilder, you must follow your actual situation and training level. Scientifically arrange training, gradually adjust and increase exercise volume. These include: what kind of differentiated training plan to adopt; how to arrange the cycle training cycle; which parts to practice in each training class; how many movements to practice in each part; how many sets of each movement; how many times each group; how long does it take to intervals between each group; how many times a week; etc.

　　These contents must be appropriately arranged according to your own training level and training purpose. Generally, the most easiest mistake is to be eager to win, and not to uncontrollably increase the number of training movements and training groups based on actual levels and extend training Time, blindly increase the intensity of training, resulting in excessive local muscle training, which hinders the growth of physical strength and muscle mass. In order to achieve balanced development of muscles in the whole body, it is necessary to make the muscles in all parts of the body obtain the most appropriate stimulation intensity and train them separately (called "differentiation training").

　　Junior fitness plan

　　1. For those who are about to learn to train for three months, they should practice three times a week (the next day) and use the three-day three-dividing practice method. Each training should include muscles in all major parts of the body, one movement per part, and one movement per movement. -3 groups, 8-12 times per group, and no more than 1 minute rest between each group. The exercises in each training class should be different to allow local muscles to be fully trained.

Intermediate fitness plan

2. For intermediate level people (training for six months to more than one year), double differentiation training can be carried out four days a week. Practice four times a week, two days a day off, that is, training on Mondays and Tuesdays and Fridays, and rest for the other three days. Practice chest, shoulders, triceps, calf muscles and abdominal muscles on Mondays and Thursdays and Fridays; Practice leg muscles, dorsal muscles, biceps and forearm muscles on Tuesdays and Fridays. Practice leg muscles, back muscles, biceps and forearm muscles on Mondays and Thursdays and Fridays. Practice leg muscles, back muscles, biceps and forearm muscles on Mondays and Thursdays and Fridays. Practice leg muscles, back muscles, biceps and forearm muscles on Mondays and Thursdays and Fridays. Practice leg muscles, back muscles, biceps and forearm muscles on the legs, and pals on the back muscles, brachial muscles and forearm muscles on the other three days. Practice chest, shoulders, triceps, calf muscles and abdominal muscles on Mondays and Thursdays and Fridays. Practice leg muscles, back muscles, biceps and forearm muscles on the legs, and pals on the back muscles, brachial muscles and forearm muscles on the other three days. Practice chest, shoulders, triceps, and triceps and forearm muscles on Mondays and Thursdays and Fridays. Practice leg muscles, back muscles, biceps and forearm muscles on the other two days. Practice chest, shoulders, triceps, and triceps and forearm muscles on the other two .Practice 2-3 movements per part (different), and practice three sets of each movement (no more than four sets). The total number of groups of several movements in each part is 10-12 groups. Practice 8-10 times per group (warm-up activities are generally 12-15 times, not counted within the basic group). For specific parts training movements, please refer to: //www.jianshen8.com/zhuanti/yaling.html

Advanced fitness plan

　　3. For those with advanced or above (training for two years or more years), You can use the three-day three-dividing or four-day four-dividing training method, that is, practice three-day rest for one day and one-day rest for one day.

　　Three-day three-dividing:

　　The first day: chest, shoulders , triceps, abdomen.

　　　Day 2: back, bipedal, forearm.

　　Day 3: thighs, calves, abdomen

　　Four days of four differentiation:

　　　Day 1: chest, tripedal, abdomen

　　Day 2: back, bipedal, forearm, calves

　　Day 3-4 movements, bipedal, forearm, calves

　　Day 4: Shoulders, calves

　　Practice 3-4 movements (different movements), each movement is 3-4 groups (main movements do not exceed 5 groups), the total number of groups in each part is 12-14 groups, and each group is 6-8 times (warming activities are 10-12 times).