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A basic weight training plan
Table of Contents
1. Mass training program type of training
If we train more often than once a week, then it would be better to push & pull & legs, where we train the push and pull and legs separately. So I know that our split training should go to the next level, but we'll also talk about it. This type of training is divided into PUSH movements pushing, and PULL pulling. An additional crazy thing would be push & pulled & legs training, in which we're pushing and pulling movements and legs individually.2. It's kind of an exercise
You have to find a golden medium! But you have to get close to it. Training should also have isolated exercises that don't necessarily have to be done on machines. It's important that the technique of complex exercise is actually perfect. It will give us great results. What does that mean? That's why complex exercising (properly performed) outperforms isolated leg training. Complex or isolated? The perfect symmetry doesn't exist We know this.3. Weight, number of rounds and repeats
Of course, you won't be able to feel good about muscle work, for example, when you're pressing the strap on a straight bench. We're balancing here on the edge. So too little weight can also be a problem. So with a little weight you can overtrain the muscle and get more mTor activity, but there should be only one way to increase the muscle feel. So if you start to do a series of weight gains, you can start to feel better about the weight gain, but you can also start to work out the last exercise you need to do after the exercise.4. It's a muscle loss
Studies have shown that weight is not as important in building muscle mass as performing a series of muscle falls. Performing a muscle fall series is required in hypertrophy. Doing a fall series at all does not mean that the muscles have been exhausted as much as possible. This was probably due to other factors: the muscle involved did not produce adequate strength, it was not possible to maintain adequate position and movement mechanics, there was a decrease in performance or a decline in the central nervous system.5. The speed of the exercises
It's worth noting this by comparing the two series, in one, we do 5 repetitions of a dead course with a weight of 150 kg and we don't control the eccentric phase; in the second series, the weights and repetitions are the same, but we drop the weight for 3 seconds. It is simple. This easily defines the difficulty of exercise. The speed of exercise is the next important factor in training. Which series will be harder? The second series of TUT is about 20 seconds, and in the first series, it's definitely less than 10. When it comes to hypertrophy, the best thing to do is to have a TUT of 3050 seconds.6. Break between shows
The pulse cannot fluctuate too drastically, so let's take breaks individually. Breaks between series should be 60 to 180 seconds depending on exercise and load. Research shows that shorter breaks translate into greater hypertrophy, but it's an individual matter.
