Planning of a bodybuilding session

Planning of a bodybuilding session: the art of creating a training plan

The training of the force is much more than a simple weight lifting practice; It is a true art that requires careful planning to achieve its goals.

An effective training plan is essential to maximize results, avoid injuries and remain motivated.

So why create a training plan?

In this article, we explore the different training phases, the importance of food and the way in which Magicfit sports halls can support you on your trip.

Why create a training plan?

A training plan allows you to structure your sessions to progress consistently in bodybuilding.

Here are some main reasons why you should consider the creation of a plan:

1. Delete Fixer objectives

Having specific goals helps you stay concentrated and motivated. Whether you want to gain strength, muscle volume or resistance, but clear allows you to orient your efforts.

For example, if your goal is to increase a specific weight in three months, you can structure your bodybuilding program around this goal.

2. Follow your progress

A good training plan for bodybuilding includes performance monitoring. Noting your weights, tests and series, you will be able to see your progress over time.

This will also allow you to know when it’s time to change your program or increase expenses.

3. Avoid injuries

The mystification without planning can cause injuries due to excessive or incorrect movements.

A well -structured plan takes into account your training phases and includes days of rest, which is essential for muscle recovery.

4. Maximize efficiency

With a plan, you can optimize every training session in bodybuilding. This means that you will spend less time to think about what you need to do and more time to focus on the execution of your exercises.

This can also include additional exercises to work on specific muscle groups.

Did you know?

What is the strength phase?

The strength phase is a cycle in which the emphasis is placed on the increase in muscle strength. This implies heavy Levi with few repetitions (generally between 1 and 6).

Compound exercises such as squat, the revolt of the earth and the developed Bellied are often privileged.

This phase is essential to establish a solid base before moving on to more oriented phases to hypertrophy.

What is the volume phase?

The volume phase, on the other hand, focuses on muscle hypertrophy. Characterized by longer series (8 to 12 repetitions), this phase aims to create micro-shock in the muscles, thus promoting their growth.

Training often includes insulation exercises, such as curls for biceps or extensions for triceps, in order to hit specific muscle groups.

What is the dry phase?

The dry phase aims to reduce the percentage of body fat by preserving muscle mass. This implies a combination of cardiovascular units, a controlled diet in calories and particular attention to the intake of protein.

During this phase, the work on high intensity circuits and exercises becomes crucial to burn fat keeping muscle definition.

The diet according to cycles

To accompany your training phases, it is essential to adapt your diet.

Here are some suggestions for each phase:

Force phase

• Calorie intake : Increases the caloric intake to support the intensity of your training. Carbohydrate complexes such as oats, full rice and sweet potatoes are essential to provide the necessary energy.

• Protein : Concentrated on quality protein sources, such as chicken, fish, eggs and legumes, to promote muscle recovery.

Volume phase

• Increase in carbohydrates : Continue to consume enough protein by improving carbohydrates to support muscle growth. Protein smoothies and energy bars can be good supplements.

• Hydration : Remain well hydrated, because good hydration promotes performance and recovery