Organizing an effective and feasible training schedule is a
common concern of many athletes. Splitting your workouts into the week can
often be a headache technologyify.
The different objectives, the chosen routines, and the
different fitness state conditions access to a standard weekly training plan.
And the ideal thing is to design your own weekly personalized training
schedule.
There are different methods to create this plan so that it
is the guide and helps to achieve your goals. We present the most effective ones
to make it very easy for you to do so worldbeautytips.
Weekly training plan with the Weider Routine
This routine is especially suitable for those who strength
train, enjoy training, and are already in good shape. The reason? By training different muscle groups every day
very intensively and completely, you can work even the smallest muscles that
are often forgotten technologyford.
It also allows you to
train every day without skipping the rest since each muscle group works one or two sessions per week and rests the
remaining days. Learn how to divide your workouts with new routines techiesin.
The strict Weider Routine is a weekly training plan in which
each muscle group is worked in a single session every seven days. However,
currently, except for very advanced athletes, it is considered more appropriate
to do a double weekly session per muscle group. The effectiveness is greater
and the benefits of massive training are still valid technologyies.
Of course, remember that these training sessions should not
belong. 45 minutes per session is more than enough. In any case, never extend
it beyond 60 minutes. Heating included.
Also, keep in mind that in each training session the large
muscle groups should be exercised before the small ones. It is the proper order
for effective training.
At Gymcompany we know the importance of following a good
workout. For this reason, we have fashioned a training guide where you will
find different exercises with which you can train at home. Dividing your
workouts is not an easy task, but we help you train.
Weekly training plan following the double session Weider
Routine
For strength training, you can divide this into leg routine, chest and back routine, and shoulder
and arms routine. In a weekly training plan according to the Weider double
session routine, the planning would be as follows.
•A muscle group is trained on days 1 and 4. For example, leg
routine Monday and Thursday.
•Another muscle group trains on days 2 and 5. For example,
chest and back routine Tuesday and Friday.
•The third muscle group is worked on days 3 and 6. For
example, shoulder and arms routine Wednesday and Saturday.
•And on day 7 you rest or dedicate a day of active rest, do
a cardio activity or group sports.
Dividing your workouts will allow you to achieve better
results and distribute your energy during the days of the week.
Weekly training planning according to the strict Weider
Routine
Are you an experienced athlete and looking to divide your
workouts to maintain and improve your muscles? The weekly training plan based
on the strict Weider routine will be right for you. This will work more
specific muscle groups, including those smaller muscles that are often
neglected for lack of time.
In that case, strength training three or four days a week is
sufficient. Leave the others for active rest. For example, in four days of
work the weekly training plan division would be as follows.
Weekly training plan to exercise with combined training
Are you a new athlete or are you thinking of starting to
take care of your physical shape? Do you enjoy sports and do not want to focus
on strength training only and seek to achieve different fitness goals not
limited only to bodybuilding? Combination training is the most suitable for
you.
Some people enjoy combining strength training with running,
swimming, or cycling. Others are just looking for complete fitness that
combines strength and cardio efficiently and is fun. Dividing your workouts will
help you improve the effectiveness of all your exercises.
For a weekly training
plan that includes 4 days of work, the ideal is to dedicate 3 days to strength
training and one to cardio work. With two for active rest and one for total
rest. For instance:
•Days 1, 3, and 5 strength
• Days 2 and 4
active rest.
• Day 6 cardio.
•Day 7 rest.
If you are starting to exercise with combined
training, the idea is that the strength
work is full-body sessions. That is,
exercising the different muscle groups of the body in the same session.
But if you are already in good shape, you can opt for a hybrid routine. That
is one day for the leg routine, another for the torso routine, and two days of
full-body strength training.
With this weekly training plan on active rest days, you can
dedicate yourself to a type of sport and exercise that helps you improve
different capacities. For example, you can divide your workouts by practicing gentle stretching or yoga to
improve the flexibility of the body and recover better. Or walks or hikes to
oxygenate yourself and move your body in an undemanding way. It is also a good
option for corporeal activities as a couple or in a group. Like practicing
martial arts, having fun skating, or playing group sports matches with other
fans.
Some people enjoy swimming, and it is fine if you do it at
a low intensity and in a session no
longer than 30 minutes. There are very different options and the ideal is that
you find the one that allows you to complete your weekly training plan with a
good recovery and high spirits to stay motivated.
