After fitness enthusiasts begin to use differentiated training methods, the first problem they encounter is how to arrange training plans. It is not an arbitrary thing to assign the training of all parts of the body to a training cycle. If the arrangement is unreasonable, the consequences will soon appear-some parts are under-trained, some parts are over-trained, and muscle fatigue is difficult to recover, eventually leading to muscle growth stagnation. Therefore, it is very important to arrange the training plan reasonably. Generally speaking, the following principles should be followed.

The training period is maintained at 4 ~ 7 days. Strictly speaking, the double differentiation training method does not belong to the differentiation training method. Training half the whole body a day can't get the benefits of differentiated training methods that stimulate an area every day. Too short a training period can easily lead to insufficient muscle rest. If the training period is too long and the muscles rest excessively, the training efficiency will also decrease. The common mistake is that the training period is too short, which is an important reason for the slow growth of muscles.

The training time of each part is proportional to the volume of the part. In this way, we can ensure that the muscles in all parts get enough stimulation, neither more nor less. The common mistakes are that the training time of upper limbs is too long and the training time of legs is too short, which will lead to overtraining of upper limbs and insufficient training of legs and affect muscle growth.

There should be at least 48 hours between two trainings in each part to ensure adequate rest. In other words, each part is trained at most twice in a training cycle. If the muscles are still sore after 48 hours of rest, it is necessary to extend the rest time. The common mistake is that the training interval is too short, and some parts even practice every day. If you do this, the muscles in these parts will definitely not grow.

At least one complete rest day should be arranged for each training cycle. Don't do any training during the rest day, or just do a small amount of abdominal muscle training to rest your nervous system. Otherwise, although every part may get enough rest, the body's response to training will be greatly weakened due to the fatigue of the nervous system.

Upper limbs and legs should not be arranged in a training class, because the excitement of nervous system can only be concentrated in one area in a training class, so upper limbs and legs must be sacrificed in one area.

Match large muscle groups with small muscle groups to ensure that the training amount in each training class is roughly equal. Generally speaking, quadriceps femoris and buttocks have the largest amount of training, followed by chest and back. Shoulder. Biceps femoris and calves, biceps brachii and triceps brachii are smaller. Trapezius and abdominal training are the least.

In a training class, you should first practice large muscle groups and then practice small muscle groups.

Pull the position closer. Force the parts with similar attributes to be put together for training.

Here are some classic training programs that have stood the test of time. Second-hand athletes have proved their worth with their own progress. They may not be the most effective for you, but they can ensure that you get a satisfactory muscle growth rate. If you lack enough experience to directly design the most suitable training program for yourself, I suggest you choose one first, and then fine-tune it according to your training experience.

Classic training program Ⅰ

Practitioners: Ronnie Coleman, Nasser Sambedi Atwood, Baldlet.

This is the training plan that Ronnie Coleman used before 1998 first got Mr. Olympia. Although his training plan was fine-tuned many times later, it was all based on this. With the help of this efficient training plan, Ronnie completed the most crucial leap in his whole bodybuilding career.

This training plan has a perfect structure. The upper limbs and legs each account for half, and the front and rear parts of the body also account for half. The four-day training content is: upper limb flexor, lower limb extensor, upper limb extensor and lower limb flexor. It is very reasonable to arrange the parts with similar positions and strength attributes together, and the amount of exercise in each training class is very balanced. This training program is exemplary in all aspects.

Classic training program II

Practitioners: Richard Gaspari, Luo, Ferrigno, Marcus Rogier.

This is the training plan used by Lee Haney in preparing for the 1985 Olympia competition. In this competition, he was admitted by Albert Beckers. Richard Gaspari and Tom Praz blocked shots. But with the help of this training plan, he finally succeeded in defending his title.

The main difference between this scheme and the first scheme is that the upper limb training is increased by 1 day, which is mainly allocated to the back. Hani therefore maintained his wide back advantage. In addition, the quadriceps femoris also took out 1 day to practice alone, which was rare in the era when leg training was generally ignored. In the end, he got Tom Praz's only thick thigh. Hani stands out with the advantages of these two key parts.

Classic training program Ⅲ

Practitioners: Kevin Levron, Shawn Ray, Tom Praz Flex Wheeler.

In 2000, Mr Olympia's competition was the best in Kevin Levron. His back and thighs reached the pinnacle of his career. The advantage of the shoulder is still obvious. In the end, he lost to Ronnie by a narrow margin. In order to make a breakthrough in the usual problem areas-back and thighs, Kevin gave up the original training plan and adopted this plan. As it turns out, this is the closest Mr. Olympia has come to the crown in his life.

The feature of this plan is that the back and quadriceps are trained twice, so the proportion in the training plan is greatly increased. On the sixth day, because the shoulder is the first time and the back is the second time, I practice the shoulder first. Putting back and shoulders together can also strengthen the combination of shoulders and back.

Parts, which is very important in modeling preparation. In addition, a detail that needs to be paid attention to in this plan is to arrange the back and quadriceps training twice evenly, with an interval of 2 ~ 3 days.

Classic training plan ⅳ

Practitioners: Dorian Yates, joe carter, Li Priest, chris cormier.

The idea of this plan is very simple, mainly "pulling" muscles. The main "push" muscles and legs are arranged 1 day. Don't underestimate it. Dorian Yates used this plan when 1992 first acquired Mr. Olympia. His later famous plan of training for four days in seven days also evolved on this basis. 199 1, Dorian used a very complicated scheme, but the effect was not good. In the end, he lost to Lee Haney by a narrow margin. The next year, he returned to simplicity and laid a solid foundation with this plan. When his Christmas tree-like back and airship-like thighs appeared on the field again, all the judges were conquered.

The advantage of this scheme is that the upper limb is divided into two parts according to the stress characteristics. When training large muscle groups, small muscle groups are also stimulated, so the efficiency is extremely high. For example, on the first day, after chest and shoulder training, the triceps brachii has been strongly stimulated, and you only need to draw lines with isolated movements. The disadvantage is that the leg flexors are relatively neglected. In order to solve this problem, we can reverse the training order of quadriceps femoris and biceps femoris on the second day of each training cycle.