How to Build a Workout Plan?
Posted by cpaddon on April 18, 2018
It is necessary to draw up the workout plan correctly in order that the training will give you progress and good results. This is principles of the organization of workout plan. You can use them together or separately.
The gradual increase in physical activity
Each set should be heavier than the previous one. You should begin the workout with the simple exercise and to finish with the difficult.
For example, the principle of a gradual increase in the load for bench press with the 10 repetitions in a set:
- 1st set – 20 kg
- 2nd set – 30 kg
- 3rd set – 40 kg, etc.
The Pyramid Principle
From this principle, it follows that with increasing weight you need to reduce the number of sets or to leave it unchanged.
The example of a classic pyramid for the bench press:
- 1st set – 30 kg with 10 repetitions
- 2nd set – 40 kg with 8 repetitions
- 3rd set – 50 kg with 6 repetitions
- 4th set – 60 kg with 4 repetitions
- 5th set – 80 kg with 2 repetitions
- 6th set – 100 kg with 1 repetition
Constant Muscle Tension
Your muscles should be in constant tension during the performing the exercise. Not only in positive phase but also in negative. For example, when you lift the barbell to the biceps, it is necessary not to lower the barbell to the max. Also, don’t press the bar to the chest. The muscle should always work.
Performing 5-Day Workout Split
During the organization of workout plan, you should alternate workouts for the upper and lower parts of the body or for synergist muscles and antagonist’s muscles. Actually, synergist muscles work in parallel. Pectoral muscles and triceps, back muscles and triceps, buttocks and muscles of the legs belong to this category. These muscles help each other do the exercises.
The work of the antagonist’s muscles does in a different principle. These muscles do the opposite actions. For example, flexion and extension are performed with biceps and triceps, pectoral muscles and the widest back muscles, quadriceps and hamstrings.
The basic exercises are used in such workouts. It is good for beginners which don’t know the abilities of the body. It will be effective the combination of the principle of basic exercises with the principle of the increase in load.
The principle of the additional set
This principle is used by the prepared people in order to make the workout duration shorter. The workout duration decreases due to use of the rest time between the sets for the performance another exercise. For example, you can do the exercises for biceps between the sets ща sit-ups.
Priority of the muscle work
At the start of the workout, you need to give the load to the muscles which have no progress. Or to the muscles which need the additional load for other reasons. All muscles are more efficient at the beginning of workout than at the end.
Choose your steroid cycle