Focusing on the learning of the lift (squats, bench, deadlift and overhead lifts) make you obtain strength and consistency throughout your entire gym career. Do not concentrate on a single maximum repetition: it has its purpose, but it does not predominate in the process.
Thanks to the Internet, there is an endless multitude of experts that offer programs that you can choose, it is better to avoid them. There are very seductive but complicated programs, which require an enormous formation of the basis of fitness and skill, which you do not need at this moment.
The current mandate is simplicity. Set of 5 series in the range of 70 to 85 percent and set of 3 series in the range of 75 to 90 percent are perfect for your lifting exercises. The help exercises should be series of 5-8 repetitions, leaving the body with the feeling of being able to perform 2 or 3 more repetitions. Since this is not bodybuilding, you’re not going to muscle failure.
The development of a routine should be quite simple. Use a full-range deadlift, bench press, squats, or deadlift to be the main exercise, doing sets of 3 or 5, and select a variation of each as your exercise helps (eg, rack pulls with deadlift, press on the floor with the bench press, front squats with squat).
Many new people who enter the world of force mistakenly apply their general fitness or bodybuilding habits to their regimes of strength, and that means they plan too many exercises and too much volume as shown by Breathwork Teacher Training.
The development of strength is more nervous, unlike bodybuilding that affects the entire musculoskeletal system. This means that you must plan less volume for the development of the force; If you try to match the volume with a muscle-building program, you will not have enough rest period taking a step back in your evolution.
There is no magic formula to determine the exact number of exercises, but it is in the 3-6 range. There is no variation, since it depends on several factors: on the one hand, if you are planning a session of the upper body, a lower session of the body, or a session of the whole body. You must also take into account the intensity or the 1RM percentage of the training. Heavier sessions, those with more intensity will require a smaller volume of exercises according to Breathwork Teacher Training.
Lighter sessions and sessions of the upper body may contain more volume. The load on the nervous system is not so great, so there is a shorter recovery time. As a general rule, the days with the most volume will be the days when the upper body is worked with the lower part of a volume less.