Muscle Net Tips: This bodybuilding plan is suitable for reference by junior enthusiasts. The exercise time is about one and a half years. For more fitness information, please visit the intermediate and primary sections of MuscleNet Fitness Plan.
If you are new to bodybuilding training, you should immediately develop a training plan that fully suits your physical characteristics, work nature and time schedule.
In order to accurately formulate and implement the plan, you must first choose a good gym. The concept of a good gym is: 1. Sufficient and practical equipment. 2. Professional bodybuilding coach.
A professional coach is very important. He can help you formulate a plan and give you correct guidance in your future training to avoid detours. If your current trainer is a weightlifting coach or someone else who doesn't have bodybuilding expertise, then find another gym and a new trainer.
Purpose and requirements of exercise
To lay the foundation for building a strong and healthy physique, it is required that the health level and physical strength should be significantly improved within half a year, the physical shape should be significantly improved, and all muscles of the body should be evenly strengthened. Have basic knowledge of bodybuilding and master the correct methods of various basic movements.
Content arrangement
Exercise three times a week, or once every other day, for about 60-90 minutes each time, and gradually extend it later. Each exercise should include preparation (warm-up) activities (about 10 minutes)
Exercise activities (45-70 minutes)
Organizing (relaxing) activities (5-10 minutes)
Exercise exercises should include about 10 movements and be able to exercise all parts of the body. Each movement can be practiced in 1-4 groups, and one exercise session should not exceed 30 groups.
Can arrange 2-3 initial exercises for the whole bodylevel courses. The specific exercises should vary. Change the training course every 1-2 months to change the exercise to enhance the effect.
Each class includes movements to exercise different parts of the body. There are four arrangement orders, you can choose any one.
Those who train the upper body are in front, and those who train the lower body are in the back
Those who train the lower body are in front, and those who train the upper body are in the back
Those who train large muscle groups are ranked first, and those who train small muscle groups are ranked last
Those who train small muscle groups are ranked first, and those who train large muscle groups are ranked last