Ask the pros to give a 2-month fitness plan

One of the first problems bodybuilders encounter when they start using the differentiated training method is how to organize their training program. Assigning all parts of the body to a single training cycle is not something you can do on a whim. If the arrangement is not reasonable, the bad consequences will soon appear - some parts of the body are under-trained, some parts of the body are over-trained, and it is difficult to recover from muscle fatigue, which ultimately leads to stagnation of muscle growth. Therefore, it is very important to rationally arrange the training program. Generally speaking, the following principles should be followed.

The training cycle is kept at 4 to 7 days. Strictly speaking, the dual differentiation training method is not a differentiation training method. Training half of the entire body in one day does not allow you to get the benefits of the differentiated training method of focusing on one area of stimulation per day. Training cycles that are too short also tend to result in insufficient muscle rest. If the training cycle is too long, the muscles are over-rested, which also reduces the efficiency of training. A common mistake is training cycles that are too short, which is a major cause of slow muscle growth.

The training time for each part of the body is directly proportional to the volume of that part. This is the only way to ensure that all parts of the muscle get enough stimulation, neither too much nor too little. A common mistake is to train the upper body for too long and the legs for too short, which results in over-training of the upper body and under-training of the legs, both of which will affect muscle growth.

There should be at least 48 hours between training sessions for each part of the body to ensure adequate rest. In other words, you can train each part of the body a maximum of two times during a training cycle. If your muscles are still sore after 48 hours of rest, extend the rest period. A common mistake is to train too short an interval, and some parts are even practiced every day. If you do this... These parts of the muscle will certainly not grow.

At least one full rest day should be scheduled for each training cycle. Do not do any training on the full rest day, or only do a small amount of abdominal training in order to allow the nervous system to rest. Otherwise, while each area may be rested enough, the body's response to training will be greatly diminished due to fatigue of the nervous system.

Don't schedule upper body and legs in one training session． Because the nervous system's excitement can only be concentrated in one area during a single training session, so that one area of the upper limbs and legs must necessarily be sacrificed.

Pairing large and small muscle groups ensures that each training session is roughly equal. Generally speaking, the quads and glutes are trained the most, followed by the chest and back. Shoulders. Biceps femoris and calves, biceps and triceps a bit smaller． The obliques and abdominals were trained the least.

In a training session, work the larger muscle groups before the smaller ones.

Place them close together. Train parts of the body that are close in nature of exertion together.

Here are some classic training programs that have stood the test of time. Athletes who have used them have proven their worth with their progress. They may not be the most effective for you, but they can guarantee you a satisfactory rate of muscle growth． If you lack enough experience to directly design the most suitable training program for you, it is recommended that you choose one of them first and then fine-tune it according to your training feeling.

Classic Training Plan I

Practitioners: Ronnie Kuhlman, Nasser Sambediart Atwood, Beau DeLaet

This is the training plan that Ronnie Kuhlman used before he first won the Mr. Olympia in 1998. Although his training program has been fine-tuned several times since, it has been built on this foundation. It was with the help of this highly effective training program that Ronnie made one of the most crucial leaps in his entire bodybuilding career.

The program was perfectly structured. The upper limbs and legs are each half of the program, and the front and back of the body are each half of the program. 4 days of training are devoted to upper limb flexors, lower limb extensors, upper limb extensors, and lower limb flexors. The arrangement of the parts with similar position and force generating nature is very reasonable, and the amount of exercise in each training session is very balanced. This training program is exemplary in all its considerations.

Classic Training Plan II

Practitioners: Lee Haney, Richard Gaspary, Lowe, Ferrigno, Marcus Rohill

This is the training plan used by Lee Haney in preparation for the 1985 Mr. Olympia competition. At this contest, he was treated by Albert Beckwith. Richard Gaspary and Tom Platz's strong resistance. But with the help of this training program, he eventually defended his title.

The main difference between this program and Plan I is that one day was added to the upper-body workout, which was mainly allocated to the back. Haney used this to retain the advantage of his wide back. In addition, a separate day was devoted to the quadriceps, a rarity at a time when leg training was generally neglected. Eventually he gained thick thighs second only to Tom Platz. Haney laughed in the face with his dominance in those two key areas.

Classic Training Program III

Practitioners: Kevin Levron, Sean Ray, Tom Platz. Flex Wheeler

The 2000 Mr. Olympia was arguably Kevin Levron's best form, with his back and thighs at career peaks and his chest. The shoulder advantage was still evident. In the end he lost narrowly to Ronnie. In order to make a breakthrough in the usual problem areas - back and thighs - Kevin abandoned his original training program in favor of this one. It proved to be the closest he ever came to a Mr. Olympia crown in his life.

This plan featured two exercises each for the back and quads, so that they were weighted considerably more heavily in the training program. On day six, since the shoulders are being practiced for the first time and the back is already being practiced for the second time, the shoulders are practiced first. Practicing the back and shoulders together also strengthens the shoulder-back bond

area, which is crucial in preparing for the look. Another detail to keep in mind with this plan is to evenly schedule two workouts for the back and quads, two to three days apart.

Classic Training Program IV

Practitioners: Dorian Yates, Joe Carter, Lee Priest, Chris Cormier

The idea of this program is very simple, the main "pull" muscles. The main "pushing" muscles and legs are each scheduled for 1 day of work. Don't underestimate it. Dorian Yates used this program when he won his first Mr. Olympia in 1992. It was also the basis for his famous program of 4 days of training in a 7-day cycle, and in 1991 Dorian used a very complicated program that didn't work very well and he lost to Lee Haney. The following year he returned to simplicity and used this plan to build a solid foundation. When his Christmas-tree back and blimp-like thighs reappeared in the ring, all the judges were bowled over.

The beauty of this program is that the upper body is divided into two parts according to the characteristics of the force. Smaller muscle groups are also stimulated when larger muscle groups are trained, making it extremely efficient. For example, on the first day, when the chest and shoulder workouts are over, the triceps are already highly stimulated, and it's just a matter of carving the line again with isolation movements. The downside is that the leg flexors have been relatively neglected. To fix this, you can reverse the order of the next day's quadriceps and biceps workouts every time you go through a training cycle.