In another review I've mentioned before that I will respond to the change in training. Now I've decided to do this because it
People often come to me with the request that they create a training plan.
you have the idea that they are only a Training plan would need to follow and would
it would be done with it. But this is not the case. A training plan should
be changed regularly. (on the importance of control of exercises, I'm not one, but would like to point out !!!;-))
Why?
The muscles need stimuli to grow.
This happens once
quantitatively - by varying the training load, ie by increasing the weight or repetitions and by the change of strength endurance, hypertrophy, maximal strength and explosive power (which is again a change the weight and repetition) gives
And quality - by changing the exercises.
muscles (or the body in general) always try to work as economically as possible.
If they get no new stimuli fit them on the situation and break down (to save energy).
this approach works against you raise, in which one is the body new stimuli, such as the weight and / or repetitions.
But muscles get used to this stimulus also increases. Who does not? - A particular exercise where you just can not get anywhere. It simply creates more no repetitions, the weight is not easy increase more (or both)!
stagnant Man.
This does not happen, you should periodically change his training schedule.
example as described above by alternating between strength endurance, hypertrophy, maximal strength and explosive strength or exercise classes.
How often should this change take place, is quite different, depending on the objective all
2-8 weeks. Although I would generally recommend 6 weeks. I personally do
eg between a maximum strength-training to failure. I'll be conducting more than 2-4 weeks, followed by a week of training / Regenarationspause.
Exercises can be changed after a strength endurance, hypertrophy, maximum strength and explosive power-cycle. Where the order is not mandatory. Depending on the objectives, the one or / and not other uses. It may, for example, even after a strength endurance & Hypetrophie-or hypertrophy-& explosive power cycle to change the exercises.
If you already have stagnated during a cycle in which one or other exercises, it may help to reduce the weight of something or to take an easier exercise and then to increase again. So you can trick the body and get something about the stagnation of time. If this fails, it is advisable to change the practice during a cycle.
So you realize : Create with just a training plan is not enough.
'm this, I still think that it absolutely straight for functional training is important to change the exercises regularly, so that it is not too used to certain movements. Because everyday life requires a variety of movements and has a variety of challenges for us. I would even recommend such a practice day completely different exercises to be completed. This may be a certain training program for other purposes or just a game day with exercises to that someone wants. One could also select a date on which they are working on a particular exercise or trying on a new exercise. Or you operate another sport that promotes the body again very different.
I myself almost always train on two days a week a solid plan and one day I make a plan with exercises to improve my martial arts skills or try out a final plan that I find on the internet. In addition to the martial arts (martial arts) I have such a good variety.
eg This week I only trained with kettlebells and workout to workout alternating between ballistic / dynamic exercises and isometric exercises made.
For beginners, however it is recommended that they first build a solid base with a plan that changes in the fixed cycle. And then expand it with accumulated experience ...
Train Hard Fight Easy & ....
Pascal
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