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Kneel and beg the professional coach to give the devil a plan to lose weight, fat and muscle, and don't copy and paste the answer.
Squat, pull and push are special training, and compound movements such as HIIT are auxiliary training, 4-6 times a week;

note:

1, ensure that you squat more than 2 times a week;

2. Special events are divided into strength group and hypertrophy group, with the strength group within 5RM and hypertrophy group 8-12rm;

3. It is suggested that the training frequency of the same special training should be more than 2 days, depending on the individual recovery speed;

4. If conditions permit, it is suggested to adopt the linear periodic increase mode for the weight increase of special training;

There is no perfect plan and scheme, only the scheme that suits you best. Only after many times of practice can you get the perfect answer.