Body Building: Training Plans for Muscle Gain and Fat Loss

[jane.baker2023]

Muscle Gain Training​

• Beginner Phase (1 - 2 months)
  • Frequency & Duration: Train 3 times a week, with each session lasting about 60 minutes.
  • Compound Movements:
    • Squats: 3 sets of 10 reps. Focus on proper form, keeping feet shoulder-width apart and descending until thighs are parallel to the floor. This builds strength in the legs and glutes.
    • Bench Presses: 3 sets of 10 reps. Lie on a bench with a grip slightly wider than shoulder-width and lower the bar to your chest before pushing back up. Works the chest, shoulders, and triceps.
    • Pull-ups or Assisted Pull-ups: 3 sets to failure. If you can't do a full pull-up, use an assisted machine or resistance bands. Great for building back and bicep strength.
    • Shoulder Presses: 3 sets of 10 reps. Use dumbbells or a barbell, and press upwards while keeping your core engaged. Helps develop shoulder muscles.
  • Rest Intervals: 90 seconds between sets to allow for partial recovery.
• Intermediate Phase (3 - 6 months)
  • Frequency & Schedule: 4 times a week, using an upper/lower body split.
  • Upper Body Days:
    • Barbell Bench Press: 4 sets of 8 reps. Increase the weight gradually as you progress.
    • Shoulder Press: 4 sets of 8 reps. Vary your hand position for different muscle activation.
    • Bicep Curls: 4 sets of 10 reps. Use dumbbells and keep your elbows close to your body.
    • Dumbbell Rows: 3 sets of 10 reps. This helps build a strong back.
  • Lower Body Days:
    • Squats: 5 sets of 8 reps. Incorporate different squat variations like front squats for added challenge.
    • Deadlifts: 4 sets of 8 reps. Focus on maintaining a neutral spine.
    • Leg Curls and Extensions: 3 sets of 12 reps each. To target the hamstrings and quads.
  • Rest: 60 - 90 seconds between sets, and allow 48 - 72 hours of rest between training the same muscle group.

Fat Loss Training​

• Initial Adaptation (1 - 2 weeks)
  • Cardio Routine: 4 times a week, with 30 minutes of moderate-intensity cardio like brisk walking, cycling, or using an elliptical. Keep your heart rate in the fat-burning zone.
  • Strength Training: Do full-body workouts 3 times a week.
    • Squats: 3 sets of 12 reps.
    • Bench Presses: 3 sets of 12 reps.
    • Pull-ups/Assisted Pull-ups: 3 sets to failure.
    • Core exercises like planks: 3 sets, holding for 30 - 60 seconds each.
  • Rest: 60 - 90 seconds between strength training sets.
• Acceleration Stage (3 - 8 weeks)
  • Cardio Workouts: 5 times a week. Include 3 sessions of 30 minutes of moderate-intensity cardio such as jogging or swimming, and 2 sessions of 20 minutes of HIIT. For HIIT, alternate between 30 seconds of high-intensity sprints and 60 seconds of low-intensity recovery jogs.
  • Strength Training:
    • Upper Body: Push-ups 3 sets to failure, Triceps Pushdowns 3 sets of 12 reps.
    • Lower Body: Squats 4 sets of 10 reps, Lunges 3 sets of 12 reps per leg.
    • Add in some high-intensity circuit training with short rest periods for increased calorie burn.
  • Rest Intervals: 45 - 60 seconds between strength training sets.

During both muscle gain and fat loss programs, it's crucial to maintain a balanced diet rich in protein, complex carbs, and healthy fats. Stay hydrated and get enough sleep to support muscle recovery and overall health. Adjust your training and diet plans as needed based on your progress and body's response.

 

[jane.baker2023]

So modify your training and diet plans according to your progress and how your body responds when necessary.