How to Build the perfect Training Plan for Muscle Growth or Fat Loss

How to Build the perfect Training Plan for Muscle Growth or Fat Loss
How to Build the perfect Training Plan for Muscle Growth or Fat Loss

The following article deals with everything you need to know about the training plan. If you are unsure whether you need a training plan, what benefits a structured plan offers you or what different training plans there are, you should read on.

What is a training plan exactly?

A training plan is nothing more than a structural arrangement of exercises with a given number of sets and repetitions. This is always tailored to the needs of the individual person and can therefore be created individually for each person.

Everyone benefits from a well thought-out training plan, especially beginners. If they do not have any guidelines as to which exercises they should do and how often and in which order, the successes often fail to materialize because they do not sufficiently stimulate their muscles.

So if you are seriously interested in muscle growth or fat loss, you cannot avoid an individual training plan.

Why do I need a training plan?

Why do I need a training plan?
Why do I need a training plan?

There are several good reasons to work with training plans at any time:

  • Training plans ensure progression:
    • If you stick to a prescribed sequence of exercises and always note down your weights, sentences and repetitions, you will always know in the following week how much weight you have to take to increase your weight. It is simply not possible to intuitively memorize the achieved performances for each exercise. In this way you can make sure that you always have a new, stronger stimulus to your muscles.
  • Training plans provide orientation:
    • Especially beginners usually do not know which exercises or machines are designed for which muscle areas. If you stick to a fixed plan, you always know what to do. Too often you see confused students who don’t know what exercise they should do and end up back on the treadmill with a lack of orientation.
  • Training plans let you develop a feeling for training:
    • If you always train the same exercises for a certain period of time, you will develop a feeling for your muscles and fitness training in general. Especially at the beginning it is difficult to hit the muscles with an exercise. This takes some time to get used to – a training plan is ideal for this.

Different Types of Employee Training Programs

Over the years, many different concepts have developed, called splits. Split is English for sharing, splitting and means that different muscle groups are trained on different days.

What training plans are there?
What training plans are there?

The following are the best known and most popular splits.

  • Whole Body Workout Plan
    • The whole-body training plan is a classic and an ideal introduction to fitness training. If you haven’t worked out actively so far, you should train your entire body 3-4 times a week, because in the untrained state a small stimulation is sufficient to effect muscle growth. With the whole body workout plan, you choose 1-2 exercises at 2-3 sets per muscle group and train your entire body every training day. This is the fastest way to get used to training with dumbbells and machines and is therefore the ideal preparation for further splits.
  • Split of 2
    • In a split of 2, the body is divided into two training areas, for example upper body and lower body. On day A you train your upper body, on day B your lower body. This is useful if you have been following a whole-body workout plan for a while and notice that you are
      • with the regeneration.
      • you don’t enjoy full body workout anymore.
      • you won’t achieve any more successes.
    • So if you have already gained some training experience and developed a feeling for training with weights, you should switch to the next higher training plan, a split in 2.
  • Split of 3
    • Training plans with this concept provide for three different training days. On day A you could train shoulders and arms, on day B you could train your chest and back and on day C you could train your legs. There are of course other variations, such as the Push/Pull/Leg training plan, which has enjoyed great popularity in recent years. 3-Splits are ideal for advanced users: they offer a lot of variety, promote regeneration and are fun. The vast majority of the participants use a 3-part split. So it is a training plan with which you can’t go wrong.
  • Body parts training plan
    • All that goes beyond a 3-part split is a body part split in which you train each muscle group only once a week. This is the classic bodybuilding workout plan, after almost all professionals train. The idea behind this is that it’s better to put a lot of strain on the muscle once a week than several times only half-heartedly.
    • For example, the body part split is used to train the chest, shoulders, arms, legs and back on different days. Since only one muscle group is strained per workout, the intensity is very high. A big advantage is the regeneration. If you train your muscles only once a week, you will give them enough time to recover from the strains.

Which training plan suits me best?

As already mentioned, training plans should always be designed individually. There is no perfect plan for everyone, because every body has different bodies and needs.

Basically, however, it makes sense to start with a full-body workout plan and gradually work your way up until you reach a 3-part split. Learning the exercises should be in the foreground so that you don’t get injured during training. This works best if you do the same exercises several times a week.

How do I create a training plan?

At the beginning you can get a training plan in your gym. Even though these are usually relatively superficial, they are sufficient to achieve initial success.

Remember, however, that a training plan must always be individually coordinated. So don’t make the mistake and look for “Arnold Schwarzenegger’s training plan” to adopt it. Such training plans are designed for a completely different level and will not bring you to the desired results.

If you want to create your own training plan, you can find an article with a step-by-step tutorial here.

The right nutrition for the training plan

A training plan always goes hand in hand with an accompanying nutritional plan that focuses on your goal.

The right nutrition for the training plan
The right nutrition for the training plan

In theory, any training plan can be used to build muscle mass or reduce fat, but this is not the case with nutritional plans.

  • Nutritional plan muscle building
    • If your diet plan is designed to build muscle, you must have consumed more calories than burned at the end of the day. Only in a calorific surplus can the body build up new tissue (i. e. new muscles).
    • In addition, your daily protein intake should be about 2 g per kilogram of body weight. A 75-kilogram man should ingest about 150g of protein per day. Tip: If you are not used to such amounts, a protein shake can help you to reach these values.
  • Nutritional plan fat loss
    • Exactly the opposite is the case if you need a diet plan to lose weight. It is essential that you are in a calorie deficit at the end of the day. Only if you supply the body with less energy than it needs, you lose weight.
    • Again, it is important to increase the protein intake. Generally, a value of 2 -2.5 g per kilogram of body weight (every day) is recommended to maintain muscles during a diet. Another advantage of increased protein consumption is the saturation factor, which prevents hunger attacks during fat loss.

The Role of Supplements

In addition to a training and nutrition plan, the right supplements can help you reach your goal faster.

The Role of Supplements
The Role of Supplements

A good protein powder should not be lacking in any sportsman’s household, as it is essential to have a good protein powder.

  • quickly supplies the body with all essential amino acids.
  • Prevents hunger attacks by high degree of saturation.
  • if you’re in a hurry.

Protein powder is probably the best-known dietary supplement and is suitable for every training level.

Beginners who are not yet accustomed to an increased protein intake will benefit from the protein powder. Proteins are the building blocks of our body – those who do not provide them cannot build up muscles. One protein shake is quickly drunk and provides approximately 25-30 grams of protein per serving.

Omega-3 capsules can also be added to the diet, provided that fatty fish (e. g. salmon) are not an integral part of the diet.

Frequently asked questions about training plans

  • Do women have to train differently?
    • Yes and no. Women build muscles in exactly the same way as men do. Theoretically, a woman could follow the same training plan as a man and also build muscles or burn fat. However, women usually do not want to handle very heavy weights and even make grunt noises, as is often the case with men. In summary, one can say: No, women don’t have to train differently, they do it anyway, as they simply don’t feel comfortable training like men do. In addition, women usually want to train completely different parts of their bodies than men.
  • How long should I use the same training plan?
    • As a rule of thumb, it is said that after 8-12 weeks the training plan should be changed, otherwise the body will get used to the stimuli too much. However, this does not mean that you have to split directly. It is also sufficient to change the exercises if you like your plan. This presupposes, however, that you have been constantly in training and practiced the body week after week.
  • What does a home training plan look like?
    • You can also build up or lose muscle mass at home without any problems. It depends on which equipment is available. With a weight bench and dumbbells you can already train the whole body. Typically, you can’t rely on a gym’s wide range of equipment at home, which means that body weight exercises such as pull-ups, push ups or crunches are increasingly being used. But also with these exercises you can reach your goal.
  • When should I split the training plan?
    • The more muscular you become, the more regeneration your muscles need. That’s why the beginner rides very well with a full-body workout plan, as his muscles simply don’t have to regenerate much before they can be reloaded.
  • With increasing experience you can split higher.
    • It is recommended to train for 2-3 months continuously according to a full body plan before you attempt a split of 2. After another 3-6 months you can also try a 3-split, for example a push/pull/leg cover.

Written by Marcus

Fitness is not always easy and there is no perfect plan for everyone to stay fit for life. That is why I have set myself the goal of finding the most accessible way for people to build healthy lifestyles.