To achieve good fitness results, you need a fitness plan with training, and otherwise the fitness effect will be unsatisfactory.
Everyone should know that the training plans needed by a newbie and a friend with two years of fitness foundation are definitely different, so that we can better increase muscle strength.
A fitness plan is the first thing that every beginner entering the gym should consider. A fitness plan tailored to oneself can help us avoid going astray during the fitness process.
Many people don't know how to create a fitness plan suitable for themselves, so they can only find someone else's plan on the internet, imitate it, and explore it by themselves.
Such plans may not be suitable for themselves, so today I would like to share with you how to create your own training plan.
1Newbie Training Plan
Many fitness newbies will do some homework beforehand, find some fitness plans online, and follow them. However, these plans are often targeted at growing fitness enthusiasts, and newbies don't have much introduction on how to train.
However, the basic strength, coordination, muscle endurance, and cardiovascular function of the newbie are very fragile, so using inappropriate plans will not achieve the expected effect.
1Comprehensive Training
Comprehensive training refers to the training method of using composite movements and large weights in each training session.
What is a 'composite movement'?
A composite movement is an action that requires multiple joints and muscle groups to exert force at the same time. It can simultaneously exercise multiple parts of the body and at the same time improve the overall strength, muscle endurance, coordination, and cardiovascular function of the muscles.
The main composite movements include: barbell bench press, barbell deadlift, barbell squat, barbell overhead press, barbell bent-over row, barbell high bar reverse curl, etc.
Of course, dumbbells can also be used, but when starting, it is still recommended to use barbells because barbells allow you to exert force with both hands, which is better for beginners to train.
2Comprehensive Training Plan
Adopting a 'composite movement' based 'Comprehensive Training' mode can help beginners improve their overall ability.
This mode uses relatively large weights, so our training plan is to train every other day, that is, train one day and rest one day, so we can ensure training effect while allowing the body to fully recover.
2Growth Phase Training Plan
After the newbie phase, the basic strength, coordination, muscle endurance, and cardiovascular function have made a significant progress, and the muscle mass has also increased significantly. At this time, 'differentiated training' mode can be adopted.
1Split Training
The content of split training is to train different parts of the body separately, and each training day only trains one part, using both composite movements and isolation movements to circulate training. This can help you deeply stimulate the muscles, improve local details, and make up for shortcomings.
Let's take a look at what 'isolation movement' is.
We have discussed what composite movements are, while isolation movements are exactly the opposite. The use of single-joint local muscle strength training actions is 'isolation movement'. Isolation movements can maximize the stimulation of a single muscle.
Isolation movements include: dumbbell flyes, cable chest press, single arm curl. In the training, first use composite movements, then use isolation movements, which can quickly improve the ability of the growth stage.
2Split Training Plan
It is recommended to adopt a five-split training mode, train one part of the body on chest, back, shoulder, arm, and leg each day, then rest for one day, and circulate training.
The above two training plans are suitable for fitness newbies and growth phase, to train better, you also need to pay attention to some details, such as composite movements, to exert force within your ability, and to do pre-exercise warm-up to prevent injury etc.
