When do you switch from beginner to intermediate to advanced?

When to shift from beginner to intermediate to advanced?

One of the most common questions by interns who have been pursuing the beginner program for a while;"Am I a beginner, middle or advanced?" a question that any weight lifter likes to know the answer to - and always with the desire to be in the most advanced group - because it affects how you look at your training and expect results from it. Is how can you move from beginner to intermediate level in physical training?

Before we get to that. There are two important questions you should know: How do you know your level of training, and when should you move from beginners to middle-aged in training?

Let Keep in mind that there is no fine line between each level; It's not like climbing a stair, but rather a continuous slope towards the maximum of your genetic growth; Between going through a state of the plateau with your training results and getting into a state of overtraining, the importance of distinguishing between the best time to move your training level comes.

There are many approaches used there to find out when it's time to escalate your training level in weight training; Some follow a time approach, which means changing your workout routine after completing a certain amount of time in performing a beginner's routine. Others use a strength level approach, which means changing the routine once you achieve your strength goals (such as squatting or lifting a certain amount of weight).

Freshman lifters

These are people who have never trained or developed muscles before, and certainly don't know anything about how to do exercise, when, how much, etc.

If you're new/freshman in training and want a new lifestyle and start with a new body

Beginners

Beginners usually have these common features:

They have been training continuously and intelligently for less than 6 months while achieving results; if you've lifted weights intermittently, lightly, or without noticeable results over the past ten years; it doesn't matter, I'm still a beginner.
Generally, seat pressure is less than 61 kg, squatting less than 84 kg and killer killing less than 102 kg (it is worth noting that these numbers are assigned to relativity, not limitation)
Still working to do the right form of exercise.
Follow a low-frequency, high-volume training pattern, they fully train their bodies in every training session, usually 3 times a week (which is recommended for the best results).

How to go from beginner to intermediate!

In midweight workout plans you see differences in the above aspects of training, compared to beginner training, each in favor of an increase in the intensity and specificity of your training:

Intermediates

The intermediate level is distinguished in these descriptions:

They have been training continuously and intelligently for at least 6-12 months.

Generally, the bench presses at least 102 kg, squatting 125 kg and the killer lift 143 kg. While experienced intermediate lifts will work at least on the 143 kg bench, squatting 188 kg, and the lethal killing 227 kg, they see improvement as slower and slower over time.
Maintain a good training rhythm.
Results are constantly improving and improving, such as strength, ability to work, size and muscle gain.
Good mastery of all the exercises they perform.

Any weaknesses can be identified and modified Their training plan to fix it.
They are ready for extensive training. Divide their exercises like upper and lower style, 3-4 days strength training per week.

Training frequency:

General training days (heart and strength) per week depend on your goals, but stick to 3-5 days to see results. The strength training frequency is 3-4 days a week, and no more than two consecutive days in a row.

division:

While beginners usually train the whole body every day for weight training, mediators go split. Any training of specific muscle groups or parts of the body is believed to be every exercise per week. For example: training the upper body and lower body in various exercises.

Exercises and their number:

Choose 4-6 exercises per workout, (beginners usually use more, like 8-12)

sets:

Do 2-3 sets for each exercise.

Repetition:

Do reps in several 6-12 ranges, and choose the lower end of the range (with increased training loads), if you want to increase your training intensity toward increasing muscle mass.

Training loads:

Use loads that cause fatigue at the end of the desired number of reps

Advanced approach

When to turn to the advanced:

Once you start seeing a significant and continuous decline in progress - by observing these signs of progress - this is when you know that you need an advanced pilot plan.

Advanced lifting is considered at the highest level of the weightlifting experience; they are elite or semi elite lifters and they must judge the following:

Reaching the majority of results they are looking for, they are very close to their most natural genetic potential (> 95% of them), without looking at how long it took them to achieve this.