Tired of training? Try This Classic Strength Training Program

*This article was first published in the ninth issue of "Health and Beauty" magazine in 2019 - "Classic Work, but it doesn't work."

A classic, no big deal! This should be regarded as the longest-running, most widely-cognition, and most-used training plan in strength training, suitable for any level of use. Now let's take a look at the "classic".

One of the classics: classic action!

There are only three movements in this training plan, and these three movements are the absolute representatives of strength training movements: the squat represents lower body strength; the bench press represents upper body strength; and the deadlift represents total body strength. They are not only highly featured in various training programs, but are also three competitions in powerlifting. In many fields, the results of squat, bench press, and deadlift are directly related to the training level, strength, and contempt chain of the practitioner. level related. The most important thing is that any practitioner can get great benefits from these three movements, whether you want to improve sports performance, or build muscle and reduce fat.

Classic 2: Avenue to Jane!

It's not like a lot of training programs, with seven or eight movements at every turn, it only has three, and these three are enough to stimulate all the muscles in the body! Many people who are new to fitness often go online or get some tedious training plans from experienced friends, such as barbell bench press, dumbbell bench press, and rope clamps. This type of training program is great, but a serious problem is that it requires you to use many movements to stimulate a muscle group. If you want to stimulate more muscles, you need more movements and more time. We all know that a 2-hour workout is very impractical and unfriendly, so in order to meet the needs of the muscles of the whole body, you have to increase the frequency of training each week. So often in addition to such a plan, you will also get a weekly training plan of "Monday chest, Tuesday back, Wednesday legs, Thursday shoulders...". You will find that if you want to fully stimulate the muscles, you may need to practice 4 times a week or more, and the interval between two stimulations of the same part is too long, which is obviously not conducive to muscle growth. And this classic plan with only three movements can solve this problem very well. You only need to practice 2~3 times a week to stimulate all the muscles! Classic three:

It will impress you!

Why is it classic? Because everyone remembers it! Why does everyone remember it? Because after practice, it will leave a deep impression on everyone! Why is this happening? Because it's so tiring! And the progress is really fast! That's right, that's the truth, and everyone who has practiced it will remember the pain in their hearts! Squats, bench presses, and deadlifts are used as the main item in many complex training plans to complete the first movement, and then cooperate with some other relatively mild auxiliary movements. For example, "barbell bench press, dumbbell bench press, and rope clip chest" are very typical steps of decreasing intensity, so such a training will not be too painful. This is not the case with this classic plan. It trains the three main items together, and every action and every group requires all-out efforts to complete it. This kind of double pain from the body and spirit can be imagined. Know. (As an extra note here, movements that can carry heavier weights are more intense, and higher intensities stress not only the muscles, but the nervous system, but lower-intensity movements don't. , only at the muscle level) Of course, the reward after the pain will definitely make you want to suffer another pain! Under this classic training plan, you will find that you improve with every training session, increase the weight with every lift, and in just a few weeks, you will have visible changes in shape, you Colleagues around me will say "I'll go, you're so strong"! So, a classic is a classic! Instructions

Everyone! That's right, a classic is a classic, and this is a versatile training program that suits you, whether you're a man or woman, whether you're building muscle or losing fat, whether you're an athlete or an ordinary person. Of course, for different people's different needs, the way this training plan is used will also be different. If men are looking for strength, this training plan can be used for a long time, and of course it also includes some "classic variant plans", which will be introduced to you later. If women are pursuing fat loss, then this training plan can be used as a short-term phased strength improvement, or an accelerated fat loss period to maintain muscle mass, and there will also be a "compromise" in strength, replaced by more quantity, Like 15 times. A sense of progress!

This is a training program that pursues a sense of progress. The so-called sense of progress means that every training session must show an improvement in performance, which is mainly reflected in the increase in weight. For example, in the first training, the weight of 50kg is used to complete 5 times, then the weight can be increased to 52kg in the second training. Weight gain is the only positive criterion for this training program to be effective for you, but as time goes on, you will always get closer and closer to your own and the limit of the training program, and it is almost impossible to pursue progress with each training at this time. possible. So when you feel that it is very difficult for you to improve each time, you can change the strategy, such as: only one movement at a time, and the other two movements are maintained; The group gradually decreased the weight; or increased the weight once a week. When no matter how you change the strategy of progress, progress is very difficult to obtain, or when your body and mind feel a lot of pressure, this training plan is completed in stages, and you can start a new task! frequency and period

This training program can be started with twice a week, and when you find a sense of accelerated progress, try to increase to three times a week, and when three times a week brings less progress and your body struggles to recover from fatigue When you come over, you can adjust the training frequency to twice a week again. For the cycle, this plan can be used as a starting plan for beginners. Of course, you can also add four weeks of basic stages in between. You can use roughly the same movements, reduce the weight, and increase the number of times per set to about 15 times. For practitioners with certain training experience, this plan will inevitably experience physical and mental fatigue after 4 to 6 weeks of use. At this time, some "classic variant plans" can be interspersed in the weekly plan. Fatigue!