Large muscle group training plan

Muscles are distributed in various parts of the body. Together they constitute the body's muscle motor system and are the key to executing the brain's motor commands. There is a synergistic relationship between muscles. Therefore, exercise is not a single training of specific muscles, but a systematic training process needs to be formulated. For example, training large muscle groups is a more effective method. Let's take a look at how to make a large muscle group training plan?

1. Target muscles

Before doing any exercise, you must clearly know the part you want to train. For example, when doing dumbbell incline press, it is important to make sure that the parts being trained are the upper pectoral muscles and triceps, while also exercising the anterior deltoid muscle. After knowing the muscle groups to be trained, the key is to feel the force generation process of the target muscles, which is the most important thing.

2. Action

Fully understand the training movements for a certain part. For beginners, 3-4 movements for one part are enough. At the advanced stage, the training movements for one part can be increased to 8.

3. Number of groups

The number of sets refers to the number of sets of each action. Generally, 2-3 sets are enough for beginners, 4-6 sets at the intermediate stage, and 8-10 sets at the advanced stage.

4. Number of reps per set

The concept of repetitions per set is very important. Repetitions refers to the maximum number of times you can complete in each set with a certain weight of dumbbells. A set of 6 or less is used to improve strength; 8-12 times is used to increase muscle mass; 15-25 or more times is used to improve muscle separation and sculpt muscle lines; more than 25 times is used to reduce fat;

5. Weight

The maximum weight is the weight that can only be completed once. 85% and above of the maximum weight is heavy weight; 65%-80% is medium weight; and weight below 65% is light weight. Training with medium to heavy weights can increase strength and muscle size. Training with medium or light weights can improve muscle definition, separation, and fineness and help lose some fat.

6. Time interval between groups

This is a very important and easily overlooked concept. The interval between sets refers to the rest time between sets of the same action. Usually a short interval is around 30-45 seconds, a medium interval is around 1 minute, and a long interval is over 1.5 minutes.

7. Speed

During fitness training, slow movements are generally used, which is suitable for most fitness training. Of course, it is not ruled out that some fitness methods achieve results by increasing the speed of movements.