First of all, anyone can do weight training, and everyone should do weight training.
Not only young people, but also middle-aged and elderly people need weight training.
Because the benefits of weight-bearing training are not just simple changes in appearance.
Weight training can increase your muscle mass and strength, at the same time, it can also increase our bone density (prevent osteoporosis) and even the strength of connective tissue.
50-year-old fitness goddess Liu Yelin
Simply put, weight-bearing training can effectively delay aging and degeneration.
The loss of muscle represents the decline of metabolism, and some chronic diseases related to metabolism will follow.
I recommend weightlifting training to everyone, not to make everyone become bodybuilders or King Kong Barbie.
A big guy like that needs strict training, diet and even drugs.
Do more joint exercises in the upper and lower body.
(Multi-joint movements: squat, hard pull, supine push-ups, pull-ups, etc. )
These are the natural movement patterns of the human body, and gradually increase the intensity and training volume.
Soon you will find that your body has changed a lot.
How many days a week is training effective?
Let me share an idea with you first.
Under natural conditions (that is, without drug training)
Each of us, each muscle group, can bear a limited amount of training every week.
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For example, the chest muscle, the current research pointed out that the maximum training volume per week is about 22-25 groups.
(This is the number of groups excluding warm-up, which refers to the training group. )
If it is less than this number, you may not be able to maximize your muscle gain effect;
If you exceed this group number too much, you may run the risk of overtraining (causing your muscles to repair too late)
So how do we arrange our own training day?
If you do 25 sets of chest exercises a week,
Of course, you can choose five movements, five groups for each movement, and then finish it in one day.
Or do three actions today, do five groups, and do two actions two days later, which takes two days to complete.
Some studies have pointed out that under the same total training amount, higher training frequency is more beneficial to muscle building. Although the total training amount is the same, increasing the training frequency is very helpful for muscle growth. Another point is the problem of physical fitness, so when you do the fourth and fifth movements, your body is already tired and your physical fitness is declining. At this time, the weight and quality of your movements have begun to decline. When you train in two days, you can maintain a good quality and improve your training volume.
Some friends will ask, can we put the whole body training on the same day?
If you work hard, you will know that it is impossible.
Not a professional athlete, not using any drugs,
Your body can't eat such a large amount of training, and the quality of training in the back must be very poor.
The movements will not be completed in a standard way, so it is meaningless to complete the whole body retraining in one day.
Find out the maximum amount of training that each muscle group can bear and find its best range.
Assign your own training days according to your own situation.
To know whether you can maintain the training quality of each group every time you train,
If you are in a bad state when you do the last few groups,
This is why you should consider whether to divide the number of training groups into different days.
If you can only train for three days a week, you can divide each part into three days and practice multi-joint movements more.
If you can train six days a week, you can arrange your training in a variety of ways (for example, push one day, pull one day, leg one day. Do two cycles a week)
For friends who have no weight training experience at all and no exercise habits at ordinary times.
Then I suggest you don't think about this problem for a while, and start with cultivating exercise habits.
For friends who have no sports experience, any stimulation of sports may have a significant impact on your body.
Get used to exercise first, spend at least three days a week exercising, and then adjust slowly.
Arrange the training schedule and train scientifically.
I typed a little more today:), I hope it will help you.
I'm working out,
Thank you for reading.