Gym fitness training plan

For the 90% of ordinary bodybuilders who do not aim to prepare for professional competitions, the gym training plan that is most practical, has the highest error tolerance, and has the greatest long-term benefits can be summed up as "3-4 divided training times a week, each time controlled at 70-90 minutes, strength training accounting for more than 70%, and the priority of diet + rest is at least as high as training."

The biggest pitfall I encountered when I first applied for a gym membership in 2018 was that I felt that the longer I practiced, the better the effect would be. I soaked for two hours every day and touched everything from fixed equipment to free weights. As a result, I developed acromion impingement in half a month, my weight did not move at all, and I was so tired that I fished at work every day. Later, after chatting with a veteran in the gym who had been practicing for 6 years, I found out that what I was doing was not called training at all, it was called "invalid action collection."

There are several training logics that are hotly debated on the Internet. In fact, there is really no one who can beat the other. It all depends on whether you have enough time and what your goals are. For example, office workers who usually work at 996 have to adjust their schedule in advance three times a week. Don't force yourself into a five-point training. It is most worry-free to go straight to the push-pull leg split: practice pushing movements on Monday, including bench press, incline dumbbell press, shoulder press, and triceps press. In one set, chest, shoulders, triceps, and all to the ； On Wednesday, practice pulling. If you can’t do pull-ups, use a power belt, high pull-downs, seated rows, and a few sets of biceps curls. Your back and arms will be ready. ； Friday is set aside specifically for leg training, taking turns with deadlifts, squats, and lunges. After finishing the weekend, I rest for two days and eat enough protein. It is not difficult to increase my circumference in three months.

If you are a student or freelancer with free time and want to increase your dimension faster, then the five-point split (chest/back/legs/shoulders/arms are practiced separately, 5 days a week) is indeed more accurate and stimulates individual muscles more deeply, but the disadvantage is that the error tolerance rate is low. If you miss one temporary overtime on any day, the rhythm of the entire plan will be messed up, so there is no need to force yourself to make up for the number of times. Oh, by the way, novices who are just getting started should not do anything different in the first two weeks. Every time they go to the fixed equipment for the whole body, they touch 3 sets each. The most important thing is to find the feeling of muscle strength first. I have seen too many novices rush to deadlift with heavy weights as soon as they start, bending over and lying down for half a month without being able to move. The gain outweighs the loss.

Regarding the question of whether to add aerobics, the circle has been arguing for almost ten years without reaching a unified conclusion. Those who want to gain muscle say that they lose muscle with aerobic exercise, while those who want to lose fat say that aerobic exercise on an empty stomach doubles their fat-burning efficiency. I have tried both. To be honest, it all depends on your current goals. If your body fat rate is above 25% and you want to burn fat first, then just add 20 minutes of climbing after each strength training. The speed is 4-5 and the incline is raised to 15. Don't run. The pressure on your knees is much less than jogging. If you insist on losing 5% of your body fat for two months, there will be no problem. ； If you are thin and want to build muscle, then do aerobics once a week at most, or don't do it at all. Keeping up with your diet is better than anything else. As for fasting aerobics, many of my friends who are trying to lose weight go up a 40-minute hill climb after taking BCAA infusions in the morning. Fat loss is indeed fast, but if you have low blood sugar and feel dizzy when you stand up in the morning, don’t join in the fun, as you may end up falling directly on the treadmill.

Let me talk about a detail that many people tend to overlook: Don’t hold your phone and scroll through Douyin for half an hour between sets. When practicing heavy compound movements such as squats and deadlifts, it is okay to rest for 2 minutes. If you practice isolated shaping movements such as chest clamping and lateral raises, resting for 30 seconds to 1 minute is enough. If you rest for too long, the muscles will be completely cold, and the effect will be reduced in half. There is also the matter of progressive overload. Don’t do 10kg dumbbell curls every day. After practicing for three months, it is still 10kg. Of course, the muscles will not grow long after they have adapted. This week you can do 4 sets of 12 reps with 10kg. Next week, try 12.5kg and do 3 sets of 10 reps with each set. Slowly increase the weight or the number of sets to have continuous stimulation.

Don't just focus on biceps training as soon as you arrive at the gym. Many novices curl up in front of the mirror for half an hour and it looks like they have worked hard. In fact, the biceps are small muscle groups that you have already brought when you do back exercises. If you train specifically, once a week is enough. Spend more time training the core and legs. If you lay a solid foundation, you will not be easily injured when you put on weight. Friends with bad knees don’t need to be afraid of leg training. Use hack squats instead of free squats, or replace lunges with seated leg extensions. The pressure is much less and the effect is not bad.

In fact, to put it bluntly, no matter how perfect the plan is, it is not as effective as if you can stick to it. Don't collect more than a dozen training tutorials and go there twice after applying for the card. Even if you only practice for 40 minutes each time, go there three times a week for half a year, the effect will definitely be much better than if you go there for two hours every other day. By the way, don’t turn around and drink milk tea and eat hot pot after training. Practice for three hours in one meal, eat enough 1.5-2g of protein per kilogram of body weight every day, and sleep for 7 hours. It will be much more effective than the supplements you spend thousands to buy.