How to fulfill a resolution about exercise | Back Training, Biceps | Intensification Techniques

The New Year's resolution about exercise is one of the most common. Many people set a goal to lose weight, improve their physical fitness or simply be healthier. Unfortunately, few actually follow through with their resolution. Why is this so? There are several reasons. One is that people often set unrealistic goals. They want to lose weight too quickly, or they want to exercise too often. This is demotivating and can lead to people giving up on their resolution.

Another reason is that people don't have a clear idea of how to exercise. They don't know what exercises are suitable for them and they don't know how to combine them. This can lead to people getting bored or injured while exercising. If you want to avoid these problems, it is important to plan your exercise resolutions well. Have a clear workout plan, a set meal plan, and then just stick with it. It sounds like a simple thing to do, but a healthy lifestyle is a long-distance run and few people stick with it.

That's why we have another training outline for you, and it's back and biceps, where intensification methods are used. This training plan is inspired by Kai Green's training plan. It is a combination of effective volume/strength training top/bottom along with push/pull/legs. It's simple, we'll train five times a week and the workout should fit into an hour and a half. We have two days a week to rest and recover. How you divide the days is up to you.

Training plan for back, biceps:

* if an exercise is marked with a pause "0 sec", it means that the exercise is in the superset

* drop set - do the given number of reps, then drop the weight by 20% and do the maximum number of reps again

* eccentric overload - choose a weight that is 110% or 115% heavier than you can effectively do with one hand. Perform the concentric phase of the movement with both hands and then perform the eccentric (negative phase) with the hand you are exercising.

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