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Organize a effective and feasible training planning It is a usual concern of many athletes. Dividing your training in the week can often be a headache.
The different objectives, the chosen routines and the different states They condition access a standard weekly training plan. And the ideal is to design Your own weekly personalized training plan.
There are different methods to create this plan so that it is the guide and help to achieve your goals. We present the training Weider and Full-Bodythe most effective weekly training plans.
Weekly Training Plan with Weider Routine
This routine is especially suitable for those who train strength, enjoy training and already have a good form of form. The reason? To the train different muscle groups every day in a very intense and complete way You can even work the smallest muscles that are usually forgotten.
Besides allows you to train every day without resting on you since each muscle group works one or two sessions per week and rest the remaining days. Learn how to divide your training with new routines.
Strict Weider training is a Weekly training plan in which each muscle group works in a single session every seven days. However, at present, except for very advanced athletes, it is considered more appropriate to make a double weekly session by muscular group. The effectiveness is greater and the benefits of mass training are still in force.
Of course, remember that these Training sessions should not be long. 45 minutes per session It is more than enough. In any case, you never elongate it beyond 60 minutes. Heating included.
In addition, keep in mind that in each training session large muscle groups must be exercised before the little ones. It is the right order for effective training.
In Gymcompany We know the importance of following a good training. Therefore, we have created a Training Guide Where will you find different exercises with those you can train at home. Dividing your training is not an easy task, but we help you train.
Weider Routina: Frequency 2
For strength training you can divide this into Leg routine, chest and back routine and arms and arms routine. In a weekly training plan according to the double session weider routine the planning would be the following.
- A muscle group trains the Day 1 and 4. For example, leg routine Monday and Thursday.
- Another muscle group trains the Day 2 and 5. For example, chest routine and back Tuesday and Friday.
- The third muscle group works Days 3 and 6. For example, shoulder routine and arms Wednesday and Saturday.
- And the Day 7 It rests or dedicates A day of active restto one Cardio activity or group sport.
Dividing your training will allow you to achieve better results and distribute your energy during the days of the week.
Strict Weider Routina: 6 days
Are you an experienced athlete and seek to divide your training to maintain and improve your muscles? The weekly training plan based on the Weider Training Method will be adequate for you. So You will work more concrete muscle groups, including those smaller muscles that are often neglected due to lack of time.
In that case, it is enough with a training of Force three or four days per week. Leave others for active rest. For example, in four days of work the weekly training plan division would be the following.
Full-Body Weekly Training Plan
Are you a novel athlete Or are you thinking of starting to take care of your physical shape? Do you enjoy sport and do not want to focus on a training only for strength and seek to achieve different fitness objectives not limited only on musculation? Combined training is the most suitable for you.
Some people enjoy combining strength exercises with running, swimming or cycling. Others only look for a completely setting that combines strength and cardio in an efficient and fun way. Dividing your training will help you improve the effectiveness of all your exercises.
For a plan of Weekly training that contemplates 4 days of work The ideal is to dedicate 3 days to strength training and one to cardio work. With two active rest and one of total rest. For example:
- 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 a combined training Ideally, strength work are FullBody sessions. That is to say, Exercise in the same session the different muscle groups of the body. But if you already have a good condition you can opt for a hybrid routine. That is, one day for the leg routine, another for torso and two days of full body strength training.
With this weekly training plan The active rest days you can dedicate to a type of sport and exercise That helps you improve different capacities. For example, you can divide your training Practicing soft stretching or yoga To improve body flexibility and recover better. Or walks or hiking to oxygenate and move your body in a little demanding way. It is also a good option to perform physical or group physical activities. How to practice martial arts, have fun skating or with group sports games with other fans.
Some people enjoy swimmingand okay if you do it at low intensity and in a session No more 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 the high mood to maintain motivation.
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With this basis dividing your training will be very simple. But remember that not everything is based on creating a good plan. To achieve your goals you must execute it seriously and do not skip training, or it will be of no use to have a magnificent training plan on paper.
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The weekly training plan: Weider and Full-Body routine was published first in Gymcompany blog.
