By determining the length of the cycle and rest days, we can further determine the parts to be trained on each training day in training.
Generally speaking, the first day of the cycle is the best day for our training, because after the rest, our physical and mental health is in an exciting state. So what we need to train on this day is the part of our body that needs to be improved most, or the part that members want to improve most. Note that this part refers to the large muscle group. That is, even if the most wanted part is abdominal muscles, we will not practice abdominal muscles on the first day. Because it will waste our best day. We generally regard the chest, back, thighs and shoulders as large muscle groups. Abdomen, two heads, three heads and calves are all small muscle groups.
The biggest muscle group that most primary training levels want to improve is the chest. Most people with certain experience (more than one year of training experience) need to improve their backs most. If the skeleton is small (refers to the short clavicle length), you can put your shoulders on the first day of circulation.
After the training place is determined on the first day, the training place will be determined at other times. This requires consideration of the following questions:
Alternation of size and intensity. If your plan is to keep your chest, shoulders, back and legs for four days in a row, then you are neglecting your body's resilience. Muscle growth needs enough rest time. Liver glycogen and blood sugar in the body are "common" energy for strength training in various parts. Amino acids and protein in blood are the "common" protein sources of all muscles. So chest exercises and leg exercises will affect each other. Because chest, shoulders, back and legs belong to large muscle groups, training them belongs to high-intensity training.
When arranging the training ground, two or more large muscle groups should be interspersed with small muscle groups or rest days. Small muscle groups include two heads, three heads, abdominal muscles, calves, forearms and so on. Only in this way can we avoid overtraining.
Alternate training of upper and lower limbs. Exercising chest, shoulders and back will increase the pressure on shoulder joint and elbow joint. If you train the upper limbs for three consecutive days when making a plan, it will cause wear and tear on these two joints, which may exceed their repair, and long-term accumulation will easily lead to joint injury. So, of the three, you should insert your stomach, or your legs, or rest completely.
For example, for a friend who has never practiced anything, the big muscle group that he wants to practice most is the chest, and the small muscle group that he wants to practice most is the abdominal muscles and both ends. You can come four times a week. We can arrange the general direction of the training plan like this:
On Monday, chest muscles and abdominal muscles; Wednesday, back, two heads;
Thursday, legs, abdominal muscles; Saturday, chest, shoulders, three heads
If you train six times a week under the same conditions, it will be
Monday, chest, abdominal muscles, Tuesday, back, two heads.
Abdominal muscles on Wednesday and legs on Thursday.
Friday, chest, abdomen, Saturday, shoulder
When determining the daily training position in the cycle, it is also necessary to consider that the interacting muscles should not be placed every two days, especially the interacting small muscles should not be placed on the day before the big muscles.
If you train three heads the day before and train your chest the next day, we will find that the state of chest training is much worse than before. Because Santou has not fully recovered. In fact, it is the big muscle groups such as chest, shoulders, back and legs that determine our body shape.