The body part division method is the most typical division method of "shaper". The general method is to practice 5-6 times a week and practice all parts of the body.
Advantages: It stimulates the target muscle more. High-group exercises can stimulate muscle growth, which is especially suitable for whole-body trainers. This training method is more suitable for increasing latitude than other methods because of its high training intensity and high metabolic pressure. Of course, the premise of this training method is to have a certain training foundation.
Disadvantages: If you don't recover from the previous training, you can't continue the heavy and multi-joint weightlifting training. Be sure to pay attention to nutritional supplements, sleep quality and other recovery methods.
For many trainers with irregular training time and busy work, this training method is not practical. Because as long as some training is not in place, the whole training goal can not be achieved. At the same time, many body parts training pays too much attention to small muscle groups-the role of local modification is greater than the role of performance improvement-and this training plan is not suitable for athletes and beginners.
For example:
Monday: Chest
Tuesday: Come back
Wednesday: Shoulder
Thursday: Legs
Friday: arms/abdomen
Saturday/Sunday: rest
2. Upper body and lower body segmentation method
The upper body-lower body division method is a new attempt for many trainers who are used to using the "body part division method". This training method needs more training and more recovery time, and the training frequency is generally four times a week.
Advantages: This training method has been greatly improved compared with before, which can increase the physical latitude and strength of the trainer at the same time.
For the trainers with rapid progress and rich experience, the upper body-lower body division method can be used to carry out high-frequency training while maintaining a large load. The training frequency of this method is moderate, and the effect on latitude growth is at the middle and advanced level.
Disadvantages: In this training method, the training time of the upper body is usually longer than that of the lower body, which leads to the unequal training time of the upper and lower bodies.
At the same time, the upper and lower body training method can provide shorter recovery time than the body part division method, which may increase the difficulty of physical recovery. The training intensity of the lower body is very strong, and practicing twice a week may be overtraining.
For example:
Monday: Upper Body (Push)
Tuesday: Lower Body (Squat)
Wednesday: rest
Thursday: Upper Body (Pull)
Friday: Lower body (hard pull)
Saturday/Sunday: rest
3. Whole body training method
Whole-body training is the most effective training method, which trains the whole body as a whole, not its components.
Advantages: This training method is suitable for people who have limited time but want to get exercise all over their bodies. Muscle stimulation is high and training intensity is moderate. Whole body training can be applied to many goals: reducing fat, shaping, increasing latitude and so on.
The whole body training method is suitable for athletes and is quite effective for mobile training. Note that when using this training method, we should pay more attention to the training of large muscle groups instead of paying too much attention to small muscle groups.
Because the whole body training method can comprehensively train all parts of the body and use the most muscle groups, it is also very effective for beginners who want to lose fat or be healthy.
Disadvantages: Low-intensity training is not conducive to muscle latitude growth (metabolic pressure is not big enough). If you use heavy weight training (for example, practicing your legs three times a week) while using the whole body training method, your body may not recover effectively.
It is difficult to adjust 3-4 times a week. At the same time, some bodybuilders may not be suitable for this method because they don't pay attention to the training of small muscle groups.
For example:
Monday:
A. Power cleaning 5x3
B. Bench press 3x6
C. Hard drawing 3x8- 12
D 1。 The farmer walked for 3x30 seconds.
D2。 Squat for 30 seconds-the number of times completed on time
Tuesday: rest
Wednesday:
A. Recommended 5x3
B. Hard graphics 4x6
C. Pull-ups 3x8- 12
D 1。 Flat bracket 3x30 seconds
D2。 Double elbow 3x30 seconds-timing setting
Thursday: rest
Friday:
A. Squat 5x3
B. Bend over and row 4x6
C. dumbbell bench press 3x8- 12
D 1。 The kettle bell goes for 3x30 seconds.
D2。 Hip push 3x 12
Saturday/Sunday: Rest or just training.
4. Push-pull training method
Push-pull training method distinguishes training parts according to the way of movement. In the action of pushing, the back of the body mainly exerts force; In the pulling action, the front part of the body mainly exerts force. Legs usually push and pull together.
Advantages: Push-pull training method is suitable for intermediate trainers. This training method is flexible in planning and efficient in arrangement. Compared with the body part training method (each part is practiced once a week), the push-pull training method is more useful for technical skills training.
Disadvantages: Push-pull training method is not suitable for athletes. This training method is based on the use of cooperative muscle groups in training to divide the physical training part. At the same time, push-pull training method is not suitable for beginners because of its high intensity.
For example:
Day 1: Pull (leg/hamstring muscles, back, head, lower back)
The next day: push (chest, shoulders, three heads, leg/thigh quadriceps, abdomen).
5. High intensity/low intensity training methods
High-intensity/low-intensity training methods are mainly divided according to the nerve needs during exercise. For example, after a high-intensity and high-explosive training, there will be a training day with low intensity and high metabolism, preferably 3-4 days a week.
Advantages: These trainings are very effective for athletes who need to improve their sports skills (such as explosive acceleration) or cooperate with resistance training to improve their performance, and also provide a good foundation for further improving their level.
Disadvantages: This training method is intensive and complicated in planning. If the purpose of training is to increase the latitude, this method is not suitable, because the high-intensity/low-intensity training method focuses more on the content of sports training, and the high-intensity training time is usually longer, which is not conducive to the needs of nerve recovery.
For example:
Monday: speed training, Olympic weightlifting+compound "push" training
Tuesday: metabolic improvement, "pull" training
Wednesday: rest day
Thursday: speed training, Olympic weightlifting+compound "push" training.
Friday: metabolism is improved, and "pull" training is carried out in the weightlifting room.
Saturday/Sunday: Active recovery
6. Super group method of active muscle/antagonistic muscle.
The training method of active muscle/antagonistic muscle super group is also called non-competitive super group. This training method is to train the opposite muscles together, for example, doing dumbbell bench press together and bending down together (chest strength).
Advantages: This training method is very useful for increasing muscles and maintaining the balance of relative muscle groups. Increasing the blood flow of antagonistic muscles will improve sports performance and increase muscle tolerance (increased metabolic pressure).
This training method is also flexible, and you can choose to practice 3-6 times a week according to the length of training experience. Super group can maximize the training effect.
Disadvantages: This method is difficult to integrate some sports skills, so it is not suitable for comprehensive training of some non-antagonistic muscle groups. At the same time, this method is too difficult for beginners and it is difficult for experienced people to recover.
For example:
Monday: Chest/Back
Tuesday: Leg/Shoulder
Wednesday: rest day
Thursday: Chest/Back
Friday: two heads/three heads
Saturday/Sunday: Active recovery or rest.
7. Active muscle-cooperative muscle training method
This training method trains the main muscle groups and the cooperative muscle groups together. For example, the back is trained with two heads/chest and three heads.
Advantages: Practice 3-6 times a week, and you can control yourself. Superior training is relatively efficient. High training intensity will make muscle tear bigger and increase muscle tolerance.
Disadvantages: It is too difficult for beginners and too difficult for experienced people to recover. Because the training plan is flexible, it is difficult for novices to control it.
For example (practice five times a week)
Monday: Back/Head
Tuesday: chest/three heads
Wednesday: Leg/Shoulder
Thursday: Back/Head
Friday: chest/three heads
Saturday/Sunday: rest day
8. Want to increase muscle tolerance? (8) Special training methods
This method can improve the weak links in a short time. Weaker parts should be trained more than 3 times a week, while other parts should be trained 1 time a week.
Advantages: The training effect on a certain part of the body is very remarkable. High-frequency and high-intensity training can effectively increase the latitude of a certain part of the body. It has a good effect on senior trainers.
Disadvantages: this training method ignores the training of other parts of the body, which may lead to atrophy of other parts, poor overall performance, uneven training intensity and decline of other training parameters.
For example: back strengthening training
Monday: The number of groups pulled horizontally is small.
Tuesday: the high group number is pulled vertically
Wednesday: the high group number is pulled horizontally
Thursday: the low group number is pulled vertically
Friday: Full body training
Which training method should I choose?
1, determine the primary goal.
Training objectives must be clear. For trainers, training should not only focus on a certain part, but also pay attention to systematic training. If your goal is to increase latitude, then you shouldn't spend too much time on sports such as sprinting. The clearer the goal, the better, so the choice of training plan will be clearer.
Step 2 consider the time factor
No matter how busy, everyone has 24 hours. I once coached a trainer who had three children and needed to work for one hour every day, 5-6 days a week and 12 hours a day. In this case, he can still train 3-4 times a week.
I mean, you have time, and the training time depends on how much you attach importance to training. If it is difficult for you to practice for two hours every five days, choose a more efficient training method. Only a plan that can be effectively implemented is a good plan. Decide what you want to do, and then follow the plan.
3. Training duration
Training time is an important consideration in training plan.
If beginners don't train their body parts effectively, and then choose single-part isolated training, the effect of this training is not good. Experienced trainers will also be unable to train efficiently because some training programs require high concentration, joint pressure and recovery ability.
Step 4 be flexible
The body is a whole. Recovery depends not only on the feeling of muscles, but also on daily stress, nervous system, sleep quality and nutritional supplement.