Intermediate - who is it?
Can you describe yourself as an intermediate person? You can, if:
- You know that the movement patterns of the exercises you perform in training are correct, technically correct.
- You can isolate individual muscle groups during exercise.
- You know perfectly well what muscle fatigue is after training, how long they need to regenerate etc.
- You know how to perform a strong workout that exhausts selected muscle groups or improves endurance.
- You exercise regularly at least twice a week and for at least three or four months.
- You can modify your training by increasing the loads, extending the sets - this type of training manipulation is already well known to you.
- You see (or rather - feel) progress compared to the initial situation - you reach for heavier weights, and you clearly feel the increase in strength.
The principle of training priority
Having practiced for some time, you probably already know which muscle groups are easier to develop and which seem to be more resistant. Achieving a harmoniously built, symmetrical figure is not an easy task, because not all muscles react in the same way to training loads. As a result, we are often more willing to practice what we like because we see the effect. And we treat the more challenging groups with neglect. And the problem compounds. The principle of muscle priority is awareness of weaker points and adjusting training so that these weaknesses are eliminated. We should train the weakest groups at the beginning of the training, when energy resources and our mobilization are the greatest.
The principle of split training
Beginners most often perform a similar type of training involving all or almost all muscle groups equally. This is a general development training based mainly on multi-joint exercises. Intermediates should already divide the training so that selected groups become a priority in each training session. A good idea is to divide it into top and bottom, i.e., in one workout we focus on muscle groups from the waist up, and on the other from the waist down. Thanks to the division, the muscles receive more time to regenerate, but you can also do more dedicated exercises.
Pyramid training principle
The basic principle of pyramid training is to increase the weight in each subsequent set while reducing the number of repetitions. Such training planning allows you to face heavy weights and at the same time minimize muscle or joint injuries resulting from facing too much weight without proper preparation. You start with a weight of 60% of what you are currently capable of doing in a single rep. Do 15 repetitions with this load. Then you increase the weight to 70% and perform a series of 10-12 repetitions. The next step is to load 80% of your maximum and do 5-6 repetitions. The last set is 1-3 repetitions with maximum load.
Supersets
This method consists in combining two separate exercises for antagonistic muscle groups, which we perform one after the other without a break or with a minimum break necessary only to change the device, adjust the loads. Supersets save time, because we have fewer breaks between exercises, significantly shortening the overall training session. It is also a great blood supply to the muscles stimulated to work and its perfect stretching - when, after performing a series of repetitions, we move on to exercises dedicated to the antagonist, the first of the trained muscles is stretched and thus rests from working in a contraction. This makes it easier to regenerate.
The principle of combined series
Combined sets are at least two sets of exercises for a given muscle group performed without rest breaks. You can even combine three or four exercises together, if you see a good effect. Most often, a different number of repetitions is used in individual exercises, and they are selected so that they differ slightly in character. For example - the first multi-joint exercise with more weight and fewer repetitions (5-7), the second isolated exercise with less weight and more repetitions (10-15). The most important rule is the lack of rest between exercises, and this must be strictly adhered to. The fact that the piece if equipment is occupied and you must wait is no excuse. We must plan these exercises so that no breaks happen.
Note, not all together!
The possibility of introducing further Joe Weider rules to the training plan allows you to refresh your training, surprise your muscles with new stimuli and break boredom. However, you must introduce them with your head and not all at once. If you are using super-series, then no longer use combined. If pyramidal, then probably nothing else. The most universal principle is the principle of shared training - it can already permanently enter the training plan and be combined with other principles.