Kolumne 56 | Pläne ändern mit System - Demo-Frey-Nutrition

Column 56 | Change plans systematically

56. CHANGE PLANS SYSTEMATICALLY

COLUMN 56 |
CHANGING PLANS SYSTEMATICALLY

Column 56 - Changing plans systematically

IF YOUR TRAINING PLAN IS WORKING, THERE'S REALLY NO REASON TO CHANGE IT. HERE ARE A FEW TIPS IF YOU STILL WANT A CHANGE.

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Column 56 - Changing plans systematically
I have been training for about a year and I follow a four-way split that looks like this:

MONDAY ? CHEST:

  • 3 sets of incline bench presses (IK)
  • 3 sets of butterfly
  • 2 sets of covers
  • 3 sets of cable crossovers (+ 1 reduction set)

TUESDAY ? LEGS:

  • 3 sets of leg presses
  • 3 sets of leg extensions
  • 3 sets of leg curls
  • 3 sets of calf raises (leg press)

THURSDAY ? SHOULDERS AND TRICEPS:

  • 3 sets of neck presses (IK)
  • 3 sets of front presses
  • 3 sets of lateral raises (+ 1 reduction set)
  • 3 sets of tricep extensions
  • 2 sets of cable tricep presses
  • 1 reduction set triceps extensions

FRIDAY ? BACK AND BICEPS:

  • 3 sets of rowing on the machine (IK)
  • 2 sets of dumbbell rows
  • 3 sets of cable covers
  • 2 sets of cable pulldowns
  • 1 reduction set of rowing on the machine
  • 3 sets of barbell curls
  • 2 sets of cable bicep curls (+ 1 reduction set)
I followed your training plan closely because I've never trained with a four-way split before. But maybe you still have some suggestions for improvement. I've been training like this for a while now and would like to change my training plan, but I really don't know how, because I actually think the structure of this training plan is very good. But I would like to continue training according to the same pattern, i.e. IK training, endurance/reduction sets and four-way split.

ANSWER

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Andreas Frey answers
your training plan is very well thought out: you do no more than ten sets for large muscle groups and no more than six sets for small muscle groups. You cover all three areas - intramuscular coordination training (IC), muscle hypertrophy and endurance - well and stick to the holistic principle, which has also been the training principle I have favored for years. You have also chosen the exercises well: first basic exercises, then isolation exercises. There is basically nothing to improve.

A change in training plan can work wonders
If your progress stagnates sooner or later, I recommend the following: First of all, you can swap the individual exercises (basic exercises with basic exercises and isolation exercises with isolation exercises). This way, the training is unfamiliar to your muscles and provides a new growth stimulus. You can also use intensity techniques, such as mammoth sets, where you combine two to three exercises and complete them one after the other without a break. Information about the different intensity techniques can be found in the ARTICLES INTENSITY TECHNIQUES ON OUR WEBSITE .

I use the PITT-Force system from time to time: For example, I do an exercise very often in a row - with the same weight and only short breaks in between. Just until I have enough breath again. In this way, I train the respective muscle to the point of maximum exhaustion and force it to continue to grow, because this strain is very unusual for it. I have both the PITT-Force system and many other training systems in ARTICLES ABOUT THE DIFFERENT TRAINING METHODS explained in detail.

Every proper workout will help your body to progress. However, progress should not only be determined by the scales, but can also be seen in an increase in capillaries, a reduction in fat, an increase in muscle density or simply in an improvement in your general shape.
you are obviously quite happy with your plan and would like to continue with the same principles. That tells me that you enjoy training, which is very important. Because even the best plan is doomed to failure if you don't enjoy doing it. My advice to you is therefore: continue with this plan as before, change some exercises if necessary and work with intensity techniques - but only sporadically, as they can otherwise lead to overtraining.

A change in training plan can work wonders
I have been training according to the holistic principle for over 15 years now, without ever changing the plan in any significant way. In the last ten years, I have not increased the weight of any of my exercises in order to avoid injury. And yet I have been able to build up around 15 kilos of pure muscle mass during this time.

Every proper workout will help your body to progress. Progress should not only be determined by the scales, but can also be seen in an increase in capillaries, a reduction in fat, an increase in muscle density or simply in an improvement in your general shape.

In my opinion, athletes nowadays change their plans far too quickly, always looking for the so-called "secret recipe". Unfortunately, there is no such thing. And that's a good thing, because everyone has to get to know their body in order to understand exactly what works for them and what doesn't. I wish you the best of luck!

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