Just as there are cheap and affordable affordable housing in real estate, there are also convenient and practical affordable solutions in fitness methods.
Although some people like to engage in lengthy marathon-style training, most people hope to obtain the maximum training effect in the shortest time.
The following is a full-body training plan that only requires 40 minutes of training three times a week. This training plan can fully stimulate muscle growth while reducing the time you spend in the gym. In two months, you will be surprised at the rapid changes you have made. Because it is designed based on proven training techniques and scientific research results. This training plan provides many training moves to choose from to help you avoid training boredom.
In this training plan, you will choose different training actions for each part of the body. By the end of the week, you'll have hit every muscle group from a different angle and with a different rep range. Over time, this training pattern will effectively promote muscle growth.
Create an affordable version of the solution
1. Divide the body into 9 parts, numbered A to I respectively. For the first time of each week, you should choose one exercise for each body part. These 9 training movements will not appear in the second and third training this week. In the second training session of the week, a new training action is also selected for each part, and these 9 training actions will not appear in the third training session of the week. When you enter the third training session of the week, you will only have the last 9 training exercises to choose from.
2. Only do 3 sets of each training action, but the range of reps will vary. For the first training session of the week, use a rep range of 6 to 7 reps per set with the goal of increasing strength. On the second training session of the week, use a rep range of 8 to 12 reps per set, aiming toIncrease muscle mass. In the third training session of the week, use a rep range of 12 to 15 times per group. The purpose is to improve muscle endurance and promote better muscle congestion, thereby better supplying oxygen and nutrients to the muscles.
3. Each training movement must be done with a warm-up set first. Especially the first session of the week because you'll be training with a lot of weight.
4. The most ideal approach is to achieve failure in every set, or at least in the last set of each training movement, so as to better promote muscle growth.
5. The rest time between sets is 30 to 45 seconds.
6. Do not change the training order of each muscle group. Strictly follow the sequence from A to I to ensure that you stimulate large muscle groups when you are most energetic and achieve better training results.
7. Rest for one day between training sessions and two days after the third training session. This also allows you to plan your weekends more freely.
8. In terms of diet, it is required to eat small meals frequently. Schedule 6 meals a day.
Applicable training sequence and action list