Clearly stated:

• As the title says, it doesn't mean you shouldn't train, but compared to other large muscle groups, you don't need to be so serious, and you don't need to make a plan, just train casually.

Do fitness beginners and fitness veterans have different training plans, right? We all know this is the case, but many people don't do it.

In fact, most players' training plans are not very suitable for themselves, just blindly copying theory.

Take fitness beginners as an example, for those who haven't been training for more than half a year, you really don't need to train arms, abs, and shoulders.

Why? Because if you specifically train arms, abs, and shoulders, it will slow down your overall fitness effect.

First, in the first six months of fitness, physique is important

Do you know? Muscle hypertrophy does have a process, first is the physique, then muscle circumference, and finally muscle separation degree (lines).

That is, you first need to build a physique, then build muscle circumference, and then you can build muscle lines.

Everyone, no matter what training method you use, your physique will experience these three stages.

If you use muscle separation training for beginners, such as pump training and super sets, even if it is a muscle separation training method, you are still building a physique.

Instead, because your training method doesn't match your current needs, your training effect will actually become worse.

So it's better for you to align with your physique needs and focus on building a physique when you need to build a physique. That effect will be faster.

Fitness players who have not been training for more than half a year basically stay in the stage of building a physique, so what is the focus of building a physique?

Of course, it's the large muscle groups, such as chest muscles, back muscles, and lower limb muscles. These are the key areas for building a physique.

For example, abs, shoulders, and arms are not very effective for changing the overall physique, so they are not suitable for the main training focus.

Secondly, in the first six months of fitness, frequency is important

For fitness beginners who have not been training for more than half a year, it's not necessary to specialize in training arms, shoulders, or abs.

For beginners, the push-pull-legs plan is a very suitable option, and the five-day split plan is also suitable for veterans.

Why? You can compare the push-pull-legs plan and the five-day split plan, and you will find that the push-pull-legs plan is trained more times, which means a higher frequency.

So for fitness beginners who have not been training for more than half a year, frequency is really important, it's really important.

The thinner the muscle, the easier it is to permeate, and the easier it is to recover.

• You may have heard that a muscle takes 72 hours to recover, but this depends on your muscle mass.

Generally, beginners have thin muscles, so it's easy to penetrate, and veterans need 72 hours, beginners may only need 24 hours.

So this characteristic has two impacts, the first is the intensity and volume of a single training session is relatively low.

The second is that you are easy to recover, so when you only train once a week, is it a waste of time?

So adopt the push-pull-legs plan and focus on training large muscle groups, which will increase the frequency and improve fitness effects.

Finally, small muscle groups are specifically trained, and the effect is generally not very good.

As I also went through the same pit, in the first six months I frantically trained my arms and specialized in training my arms for one day, as a result, my arms didn't get much thicker. Because I only trained my arms once a week, I only had one opportunity to gain muscle, even if I trained a lot of sets, it was actually only 5 sets effective.

So I started executing the training of 5 sets of arms every day, and the circumference of my arms increased significantly. Last year's short sleeve can now be stretched.

So small muscle groups for beginners, don't be afraid of not penetrating, what people often have problems with is, they train too much, which is ineffective.

Instead of training five times a week, it takes a few times to penetrate, and the effect may be better.

So it's still the same, abs, shoulders, and arms are for fitness beginners who have not been training for more than half a year,

It's not necessary to specialize in training, just train casually, and focus on large muscle groups.

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