Progressing your workout journey πŸ“ˆ

Progressive overload, consistently

The main task is πŸšΆβ€β™‚οΈprogressive overload πŸƒβ€β™‚οΈ.
In human terms, we want to challenge our body with higher and higher expectations.
In scientific terms, we want to increase our training volume for each muscle, which is the sets multiplied by reps multiplied by weight, or total mass lifted.

As a beginner you do 1-2 sets, if you don't feel your muscle sore on the next training day, then probably your body adapted to the volume, you can increase the sets with one, do that for a few weeks, if again you don't feel an issue before the next training, then increase further the sets, till you reach 4-6 sets. Eventually increase the 1-2 exercises to 2-3 as well.

This can already take long months or even years, but if you are training properly, you will reach the point where your body won't be able to recover between trainings, then you should move to a split routine.

Split routines allow more rest time between working on the same muscle group, as well as providing more time and energy to focus on less muscle groups.

First split is the upper-lower body split, as it suggests on one session you work on the upper part of the body, on the second legs (and abs and core). Repeating these twice a week requires 4 workouts per week, while leaving more time for each to recover (assuming you did 3+ full body workouts before).

The next one is the famous 3-split: push (chest, shoulders, triceps), pull (back, biceps, abs), legs. Should be repeated after a rest day, therefore amounting to 5-6 workouts/week.

It is possible to split it further more, but elite body builders have used the push-pull-legs successfully, winning world titles; if you are not crazy about Arnold's efforts, who did 12 workouts per week, there is no need to go beyond.

In the "end" you would be doing 2-3 exercises with 3-4 working sets, with some warm up sets for each muscle group with 8-12 reps each; in total 24-35 sets, which with rest time may take 60-90 minutes per workout.

If you may not have that time, the training can be assembled with super sets working on opposite muscle groups with no rest times between exercises like chest-back, biceps-triceps, leg front-back. Another technique is to use lighter weights but make it more intense potentially with more sets and decreased rest times.

The best workout plan for you is the one that fits your requirements and what you can enjoy the most.

There is a good amount of trial and error till as your plan evolves, message me πŸ“¨ if you need help, I would be glad to help you on the way!

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