B Properly planned twiceper week sessions for each muscle groups

iJftSilaiO

r"~V

Ejvl Ui iJi.il ItJ&i

/ f--

It11 ftfjJjiiivg fAfsimi

RtilrrtLUiut (liftjr

gniQ

c) Properly planned three times per week sessions for each muscle groups

Baiting

/

if* «■Ira

iiam.

hi ¿■fart

lime

\\ ididifi

Hf-M>»ririi>n tijur

How to plan volume

The following graphics illustrate how to set up training volume depending on your fiber type dominance and the number of weekly workouts per muscle group.

Step 1. Selecting the appropriate weekly volume.

Step 2. How to divide the total weekly volume into sessions

1 Wf-aidj"ii?nrk3in.pcT

2i—1 lj ■!■ Imm : per ir.uEir prri'-x]

1-HI-9

1-H-7T

TYt j>j3ui reptf

jjft. Turl'.D'jL I'L-D rffii

1 cterettM V.ificlf -Trcup

2 CMfiiiti.'rriLJiflr-frtt.Hf

HJ «MiJltrwWiifffr

3D iWJ

lilJ

Ixl5

i k in,

3 ft ID,

llif,

ild.

tlj

111x3

ID

2 t lire Lit lUMfctlciXn i^i 5fl iw! it#

3 wvr.-: ly nirk □i:n yrr imiKk: prnLf da ■:!! Tii'r k diLi i' i II

2 t lire Lit lUMfctlciXn i^i 5fl iw! it#

t (■■a-rcuMh n ip.dD 'rzup if lie LJ rtpr-ratirar

I nbc-ma-c'rnnK j; ii.rtf. 1 j LjLji rrpsT-MTiisr t (■■a-rcuMh n ip.dD 'rzup if lie LJ rtpr-ratirar

1 a lirl sit> i x 13, JxB, IiS, til an (mb) j^iUlmiiit

Step 3. Selecting the proper training split a) If you train each muscle group once per week

First option:

Dnji \tnknl rtfu^rlis

Yforutay

^Utffe)'

U&fhte

^MTIH by

bit

TkuwiLiv

flKfl^ S 'j'tilK jM

ifatwdiiy

Actfctiw / P.'Itdi*] i ?0i1iLiw ftelbpi^

QiF

Each muluci f3& nucj _ (xranniKlE rrc-jp jJHiij rtl^ira-fq w m

Hay

'■LUlïhtll'l. Tlïl.Kfl.ti;

yCiruliy

Cîwdt f f ïdspi S Ajiictiùï i L-Jk.iil

ïiisiJuy

Off

i^Tiintï^iy

Ijjp/Ab«'

IfoHtojij

ctr

ïïiiïi.y

EftjcKV B J Psotmot <?oï.1oidL

ffrtnkay

Off

SI±ÏIILI;Ï

Witched jwiMifleri

ftîuïUkv

ClfcJC

îwejitï^

l^npr

V^'lfLMfÎïV

lege

TTuunJaj1

AMstioof i LvfedloJ fRiiletioi deltoidL

ftÙar

"LLiiupi

Ëîltirlay

ÎÎ1UVÎHJ'

■Off

b) If you train each muscle group twice per week

First option:

ïïay

V/ii] lL±-.i tuliïttbî

MCpuitiJ

Oiwl jTii^pu i AriïnwL-iiliP/^i

TIHWÎUÏ

BicU/B^b iftâti™ 'Jiltgri

Wij.ni.tJsr

Lî p f Wbs

'I^LUffÙ^V

Oiï

■p'rJitày

Chfil J'fikipa ÎÎLfJiiiifltdjliiïiJ

fiapjiisî)

(kntRKHJÏ ï ftiïliiKT ililliri

Swulsy

Da?

V/MIÎ^J imwlti

ftfojufcv

Ujipoi bctb/

Tij.eid::i.v

Lou^i b«ly

"L'.ti'UHLvAL;:

Off

TlmtJil^V

U]:£it,r biidy

LcvrtrbeiL^

Stafinil^

Off

Seedij

Off

The Basics Of Body Building

The Basics Of Body Building

Bodybuilding is the process of developing muscle fibers through various techniques. It is achieved through muscle conditioning, weight training, increased calorie intake, and resting your body as it repairs and heals itself, before restarting your workout routine.

Get My Free Ebook


Post a comment