Training plan

The right training plan, along with the diet and consistency in their implementation, is a guarantee of success. In practice, however, it turns out that setting up a good training plan is not as easy as it may seem. By the same token, you can often be noticed among people exercising repetitive errors that prevent progress, whether related to the increase of strength, power, speed, muscular endurance or muscle mass. Carefully also be approached to those who are training plans. Women should be especially cautious in this respect. It is because they are likely to hit a plan based on a waving, devoid of fundamental exercises. 

First of all, complex multi-joint exercises should be present in the training plan. Exercises on free weights have a huge impact on the composition of the body and the endocrine system. In such exercises as deadlift or squat dozens of muscles are used. Squats, dead strings, barbell squeezing or pulling up on the stick should never be missing in the training plan. Remember that the main muscle parts are much less responsive to the exercises on the machines compared to free weights 

One of the worse things you can do is do aerobic training before strength training. Such actions limit the effects of strength training, affect the lowering of glycogen, and thus reduce the exercise capacity, as well as affect the slowdown in regeneration. It is also not the best idea to do aerobic exercises after strength training. They primarily affect the slowdown of post-workout recovery. 

If you care about the effects associated with strength training such as weight, strength, strength, strength endurance – do not do cardio before or after training. 


The training plan should include exercises involving the whole body. Most people exercising in fitness clubs do not practice the whole body. The main emphasis is usually on the chest, biceps, triceps and shoulders. Rare plan includes legs. This is a basic mistake. 

There is no one, good answer to this question. Both training methods have their supporters. To a large extent, the answer depends on who the training plan is for. 

In practice, FBW training will be impractical for more advanced people due to the problem of practicing the whole body in one session. It would take too long or the training would not be complete. 

In turn SPLIT training with a large volume and isolation of muscle parts will not be a proper training for beginners. 


You can read also: Why your workout isn’t working…


According to scientific research, in the case of intermediate people, both FBW (each muscle party trained 3 times a week) and split (a part of 1x a week) can produce very similar results.