​(1) Training intensity and frequency

1. Absolute strength-85% (6 times of maximum load)

2. Explosive power — 75%-85% (3-5 times)

3. Endurance —67%-85% (6-12 times)

4. Resistance training—less than 67% (12 times)

(2) Choose the appropriate training weight

100% maximum load1
95%2
93%3
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90%4
87%5
85%6
83%7
80%8
77%9
75%10
70%11
67%12
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66%13

​ (3) Selection of the number of groups:
2-6 Power
3-5 outbreak
3-6 Increased muscle circumference
2-5 Resistance

​(4) Rest time between groups (affects training quality)

Muscle strength and explosive power 2-5 minutes (ATP recovery)

Muscle circumference - 30 seconds - 1 minute per group

Resistance - 30 seconds

​(5) Strength training plan:

Monday

Bench press 2 sets, 10RM each


Incline bench press three sets, each set 12RM


Triceps extension: three groups, each group 12RM


Biceps curls: three sets, each set 12RM

​Tuesday:

Barbell Squat 10 times, 8 times, 3 times, 3 times

Leg press 10 times, 8 times, 3 times, 3 times


Lunge 10 times, 10 times on each side


Riding donkey calf raise 10 times, 10 times

​Wednesday: Closed

Thursday:


3 sets of dumbbell shrugs, 8 reps each


Press 3 sets of 12 times each


Three sets of neck and back arm extensions, 3 sets, 8 times each



Alternating curls 3 groups 20 times each



Single-arm flexion and extension: 2 sets on each side, 10 times each

 Friday repeats Tuesday.