MuscleNet Tips: The intermediate stage is one and a half years after the primary stage.
The purpose and requirements of exercise
Gradually improve the uniform development of muscles in all parts of the body, pay attention to avoid and correct development deviations, try to break through stagnant sticking points, and strive to correctly master more movements that can exercise various parts of the body, and also through own practice Determine exercise effectiveness. Start practicing the prescribed movements for bodybuilding competitions, develop your ability to select and perform bodybuilding physiques, and improve your appreciation level.
Content arrangement
Exercise four times a week (Monday, Thursday and Tuesday and Friday) or take one day off every two days. 90-120 minutes each time. Each course can be divided into three or four parts
Preparation (warm-up) activities (about 10 minutes)
Exercise activities (70-100 minutes)
Performance and competition movement practice (0-10 minutes)
Organizing (relaxing) activities (5-10 minutes)
Divide the whole body into two parts, prepare two courses at a time, and practice one part each. Those who practice four times a week will practice one part on Monday and Thursday, and another part on Tuesday and Friday. For two consecutive days with one day off, practice one part on the first day and another part on the second day.
There are many methods of branching, and the procedures are also different. Below are the four most commonly used divisions to choose from. You can also plan a few more pairs of courses and change pairs after exercising for a period of time.
The first type
Monday and Thursday (or the first day) abdomen (waist), chest, back, shoulders, neck, and calves.
Tuesday, Friday (or the next day) abdomen (waist), thighs, biceps, triceps, forearms,calf.
Second type
Monday and Thursday (or the first day) abdomen (waist), chest, shoulders, triceps, forearms, calves.
Tuesday, Friday (or the next day) abdomen (waist), back, thighs, biceps, neck, calves.
In the above two arrangements, the abdomen and calves should be practiced every time. This is to obtain obvious effects on the abdominal muscles. The calf muscles are more difficult to develop, so it is best to practice them every time.
The third type
On Monday and Thursday (or the first day), focus on exercising parts with a poor proportion and slower development.
Exercise the parts that were not exercised on Monday and Thursday on Tuesday and Friday (or the next day).
The fourth type
Divide various movements into two main parts: "pull" or "push". Practice four times a week, practicing the "pull" and "push" movements twice respectively. There are 2-3 actions available for each body part, and each action can be done in 3-6 groups. One exercise session should not exceed 45 groups.
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