1 bodybuilding training cycle arrangement: three cycles a week, you can divide the whole body parts according to the upper body-lower body, or press.

Push action and pull action are divided. This pattern was common among bodybuilders in the 1960s and 1970s, such as Frank Columbus and Cherokee Oliwa.

These people are themselves transferred from weightlifting or strong man sports, with good physique and strong recovery ability. For us, the three-cycle training method.

Considering strength and muscle circumference, it can develop in both directions, but it has certain requirements for recovery ability. The three-cycle training method can be planned by Monday, Wednesday and Friday, pushing and pulling. Because of the high training frequency, each body part should be practiced three times a week, so

You can't arrange too many movements, just two movements for each part. Training plan template: Monday, Wednesday and Friday: push, side lift and bench press, supine bird, squat, leg flexion and extension, triceps down, supine arm flexion and extension, Tuesday, Thursday and Saturday;

Pull-ups, high pull-downs, hard pull, leg bending, bending, dumbbell alternating bending and rolling. Group and time: 8*4 hard pull for squat, 6*4 bench press 10*3 for other movements 12*3.

No-load motion has been exhausted.

One-week double-cycle plan: This model is common among bodybuilders in 1980s and 1990s, represented by Li Hani.

The intensity and frequency of the dual-cycle plan are moderate, and a part can be trained twice a week, and three or four movements can be arranged. The six-day plan of double circulation a week can be arranged like this: chest and abdomen on Monday and Wednesday morning, biceps brachii and triceps brachii in the afternoon, and Tuesday and Thursday.

Back in the morning, shoulder and trapezius in the afternoon, quadriceps femoris on Wednesday and Saturday morning, hamstring and calf in the afternoon. A two-cycle five-day plan can be like this.

Monday, Thursday, chest, back, elbow, Tuesday, Friday, shoulder, leg, elbow. On Wednesday, abdomen, lower back and back of thigh. Training plan template (six-day plan):

Monday and Wednesday mornings: flat bench press, supine bird, upward inclined bench press, parallel bars flexion and extension, upward sit-ups, belly-ups, kneeling posture, weight-bearing belly-ups, and hanging legs. Afternoon: barbell bending, dumbbells

Alternate bending, arm bending and rope bending of the big bird machine. Under the triceps rope, supine arm flexion and extension, neck and back arm flexion and extension, prone dumbbell arm flexion and extension. Tuesdays, Thursdays, mornings and afternoons, barbell rowing, sitting rowing and one-handed dumbbell rowing.

Sit in the afternoon, push, lift forward, lift sideways, shrug Wednesday, Saturday: squat in the morning.

Leg lift, leg flexion and extension, Smith squat, in the afternoon, straight leg hard pull, leg flexion and lift, standing to lift heel, reverse heel lift. Number and frequency of groups, four groups for each movement, and 6-8 warm-up times for the first movement plus two groups.

One-week single-cycle plan: The plan mode commonly used by bodybuilders at present stems from Mike menzel's high-intensity thinking.

Each part is only practiced once a week, but it is necessary to increase the amount and intensity of training. Practicing once is enough, and then give it a week to recover. This mode is a way under the influence of a unique fitness concept, which is only suitable for building muscles. Representative of the beginning

Dorian Yates, that's how he got Mr. Orsay. Single-cycle planning

It requires a certain level of high strength, which is not recommended for beginners, because beginners often can't get the strength, so they can only add a lot. In fact, stimulating muscles is not enough, but it is not as effective as double circulation. Single-cycle planning

You can divide the whole body into five parts: chest, shoulders, back, legs and arms, make a five-day plan, and put the abdomen into practice for two days. You can also make a six-day plan and a one-cycle plan separately from the hamstring muscles of your legs and back and lower back.

Part of the arrangement of six movements, each movement to do four or five groups. The template is not new.