How often should newbies change their training plans?
In the gym, you will hear a variety of experiences and insights. One sentence says: You need to change movements frequently to confuse the muscles. Once the muscles adapt to the same Movement and weight will reduce growth stimulation
When many fitness beginners hear this statement for the first time, their first reaction is to immediately collect all kinds of movements, and then every time they go to the gym Different actions are used. In the end, I found that the muscle development speed was not as good as expected. Furthermore, because I switched movements too frequently, I ended up putting the cart before the horse and practicing basic skills without even being able to find out what movements were suitable for me!
Of course, "changing movements and rhythms to break adaptation" is not entirely unreasonable. , in fact, the body’s ability to adapt to the environment and learn is very strong. When you repeatedly perform a certain action, the brain’s learning function will slowly begin to strengthen, and at the same time, your central nervous system, muscles, and hormone levels will adjust and coordinate accordingly; When you fully master the current movements, intensity, rhythm and other factors, your body will begin to adapt, and this stage of learning will be completed, and the stimulation caused by the movements will also be reduced.
This is just like when you first start doing an unskilled exercise, your body will not adapt. Compared with familiar movements, it will consume more energy and the nervous system will be more nervous, so change the training in a timely manner. Planning will work and is a must! Only with constant new stimulation can you adapt again and become stronger
If you just When you start to get into fitness, you should repeat the same movements for a long period of time. For novices, we generally recommend about 3-6 months before considering switching movements or sequences, because in the new learning stage, the body will spend more time It takes more time to fully familiarize and master the movements and establish correct and good muscle induction.
But if you haven’t tried to do the same linear training plan honestly for 3-6 months, you shouldn’t think about it so much! The key for beginners to make steady progress is to lay a good foundation. Only after the foundation is laid, will your muscle strength and muscles gradually increase!
If you are an experienced trainer and an advanced fitness practitioner! As your years of training increase, your muscle strength performance begins to improve, and your progress begins to get closer and closer to the limit of your innate genetic potential. Your body begins not to adapt to the improvement it did before with just a little stimulation, and you get better and better. The more you adapt to the high-intensity stimulation of training, the training plan will begin to become more complicated and change.
Because repeating the same training for a long time may cause neurological fatigue in a single movement type and overtraining of parts of the body. This problem can be solved by changing movements.
For example, add one-handed movements, change the grip, change back squats into front squats, change the training rhythm, etc.!
So,IWe will press the weight and practice strength in various movements and angles. Each different movement can help strengthen the movements for the next week. In the end, your performance will continue to improve because you continue to strengthen weaker muscle groups and establish good movement patterns!
In addition, for those who have practiced for a long time, there will be more or less training weaknesses after the basics. When you break through the novice stage, we need to focus on making up for it. Only by strengthening these weak points (for example, your squat is relatively weak) can advanced players improve. For beginners, he is very weak overall and has no special weak point, so he only needs to train in the general direction of the human body's natural movements to become stronger.