Raimondi - Complete 12 Month Workout Plan: Improve Fitness, Build Muscles, Increase Strenght

12 Month Workout Plan Complete Improve Fitness, Build Muscles, Increase Strenght Andrea Raimondi Contents For a complete course on bodybuilding and body recomposition check out my book on Amazon https://www.amazon.com/dp/B08RK235ZX Introduction Below you will find the detail of my training protocol lasting a total of 52 weeks, 12 months of training, at the end of which it is possible to continue, resuming a certain phase that better fit your needs. This macrocycle is divided into four main phases: a break-in or adaptation phase lasting 8 weeks suitable for those who have just started training or for those who resume activity after a period of rest. This is followed by an 8 weeks strength phase in which we try to increase overall strength. After the strength phase, very expensive for the body, follows a recovery phase lasting 4 weeks. The last mesocycle of the protocol consists of the hypertrophy phase lasting 12 weeks, in which the workouts will be aimed at gaining muscle mass. At the end of the period of hypertrophy it is good to insert a recovery period of another 4 weeks.

At this point you have to decide based on your goals and restart with a cycle of strength or with another cycle of hypertrophy. In first case restart 8 weeks of strength phase, 4 weeks of recovery and another 8 weeks of strength phase. If your goal is hypertrophy you can continue with 12 weeks of hypertrophy protocol and 4 weeks of recovery protocol. Keep track of your exercises using my webapp, designed for Personal Trainer. Follow the trend of your workout or body parameters with graphs. PT-Manager.com https://www.pt-manager.com/start/index_eng.html FREE TRIAL AVAILABLE! Break-in phase (8 weeks) This phase is designed for those who have never trained with weights or for those who have not trained for a long time.

Those who have been training for at least 6 months can use this phase as a preparation for the next ones or start directly with the strength phase. The protocol provides for an 8 week mesocycle divided into two sections. There are three days of training in each week. The first section has the main purpose of learning the movements for the various exercises. All major muscle groups are trained in each session. They are "Full body" workouts in which the weight do not have to be heavy and the repetitions are quite high, from 15 to 20 per set, with rests of about 1 minute between sets.

It is important to start very gradually to allow the body to adapt to the effort without incurring injuries or annoying pains that can block your desire to train. Always do one or two sets of warm-ups with a low load before each exercise. Every week increase the maximum weight used in the training setss. Phase two, also with full body sessions and lasting four weeks, includes weeks with light loads and others with heavier loads. Throughout the initial phase, but more generally during training, you must try to maintain a "clean" movement, focusing on the muscle you are working on. Keep an execution speed (TUT) of 2 seconds during the concentric phase and 2 seconds in the eccentric phase.

About the weight to be lifted: it varies according to your initial state of form and experience as well as your initial strength. To make the use of the cards universal, I adopted the system relating to the maximum repetition, or rather the maximum number of repetitions that you can perform with a given weight. For example, if 3 sets @ 8-10RM is indicated, it means that you must use a weight that allows you to perform a maximum of 10 repetitions correctly and not less than 8, if then in another card for the same exercise that number is lowers, i.e. find @ 5-7RM means that with the weight used you can perform a maximum of 7 repetitions, i.e. the load is heavier than the first indication. Section 1. Section 1.

Week 1 Perceived effort level 6