Muscle training sequence

I believe that many friends only know how to exercise strong muscles in their daily lives, but they don’t know the order of muscle exercise. In fact, muscle exercise also has an order, because this is to lay a good foundation for building a bodybuilding physique. As long as you exercise in a certain order, I believe you will soon have a perfect body. So let us introduce the order of muscle exercise in detail!

Content arrangement

1. Exercise three times a week, or once every other day, for about 60-90 minutes each time, and then gradually extend it. Each exercise should include a warm-up (about 10 minutes)

2. Exercise (45-70 minutes)

3. Tidying up (relaxing) activities (5-10 minutes)

4. Exercise should include about 10 movements and exercise all parts of the body. Each movement can be practiced 1-4 sets, and one exercise class should not exceed 30 sets.

5. You can arrange 2-3 beginner courses of full-body exercise. Specific exercise movements should be different. Change the course every 1-2 months to vary the exercise to improve the results.

6. Each course includes exercises to exercise different parts of the body. There are four arrangement orders, and you can choose any one of them.

7. Upper body training should be placed first, lower body training should be placed last

8. Put lower body exercises first, upper body exercises last

9. Those who train large muscle groups are placed first, and those who train small muscle groups are placed last.

10. People who train small muscle groups are placed first, and those who train large muscle groups are placed last.

11. Intermediate exercise movement schedule, intermediate stage (one and a half years after the primary stage)

Gradually improve the uniform development of muscles in all parts of the body, pay attention to avoiding and correcting development bias, try to break through the stalemate, strive to correctly master more movements that can exercise various parts of the body, and determine the exercise effect through your own practice. Start practicing the required movements for bodybuilding competitions, develop the ability to select bodybuilding physiques for performances, and improve your appreciation level.

Content arrangement

1. Exercise four times a week (Monday, Thursday and Tuesday, Friday) or exercise for two days and rest for one day. 90-120 minutes each time. Each course can be divided into three or four parts

2. Warm-up exercises (about 10 minutes)

3. Exercise (70-100 minutes)

4. Performance and competition action practice (0-10 minutes)

5. Tidying up (relaxing) activities (5-10 minutes)

6. Divide the whole body into two parts, compile two courses at a time, and practice each part. Those who practice four times a week practice one division on Mondays and Thursdays, and another division on Tuesdays and Fridays. For those who have two consecutive days and rest on one day, practice one division on the first day and another division on the second day.

7. There are many methods of division and the procedures are also different. The following are the four most commonly used divisions for selection. You can also compile several pairs of courses and change one pair after exercising for a period of time.

Through our detailed introduction above, I believe everyone knows the importance of the order of muscle training, so before exercising, please follow the order of exercise, so that you can also effectively exercise your muscles, so friends, in order to have a perfect body, get moving!