并非所有的一般力量训练计划都是平等的。如果您正在寻找一个出色的程序，或者想知道当前程序如何堆叠，则需要确保涵盖了一些关键组件。
Here are four components to include in your strength-training program:
正确的频率
If you want to make consistent progress, you have to lift often enough to keep challenging your muscles, but not so often that your muscles never get the chance to recover and grow back stronger.
对于那些遵循一般力量训练计划的人来说，每周3-4天的力量训练是一般力量计划的理想频率。如果您是初学者（或者您的培训时间有限），则可能需要从每周三天开始，并在建立良好的基础后增加第四天。
If you’re following the three-day model, you may choose to structure your workouts in one of two different ways — either three full-body workouts per week or one full-body, one upper-body and one lower-body workout per week.
明尼阿波利斯的私人教练兼总经理马克·施耐德（Mark Schneider）说明尼阿波利斯运动。当您坚持全身锻炼时，您可以保证每节课至少可以期待一次锻炼。
Meanwhile, the benefit of splitting up your workouts according to focus (upper-body, lower-body, full-body) is you’re able togive your muscles more time to recoverbefore hitting them again. “The upper- and lower-body split ends up being easier to build volume on,” Schneider says. In other words, you can typically add more sets and/or reps within a single lower- or upper-body-focused workout than you can during a full-body session, which may lead to faster strength and fitness gains over time.
打击每个肌肉群的练习
The ideal strength routine includes a balanced mix of exercises that work every major muscle group. After all, if you focus on only a couple muscle groups and neglect others, you’ll wind up with strength imbalances that ultimately limit your overall strength.
根据肌肉群，有几种模型将力量移动分类，但是确保您拥有所有基地的最简单方法可能是follow the squat-hinge-push-pull model。
“It all comes down to basically pulling something toward you, pushing something away from you, standing up or coming down,” Schneider says.
Squat exercises primarily recruit your quadriceps, and include all your squat variations (e.g., goblet, front, back), while hinge exercises mainly work your hamstrings and include moves like Romanian deadlifts, good mornings, kettlebell swings and kettlebell snatches. Upper-body push exercises (Think: chest presses, pushups, triceps dips) hit your chest muscles, the fronts of your shoulders and triceps, while upper-body pull exercises like biceps curls, bent-over rows and pullups engage your lats, biceps and the backs of your shoulders.
Great add-on movements include lunges (e.g., reverse lunges, forward lunges, curtsey lunges), twists (e.g., woodchops, side-to-side medicine ball slams, landmine torso rotations) and carries (e.g., farmer’s walk, waiter carries, racked carries).
在每次锻炼中，从四个主要类别（蹲下 - 奔跑式毛刺）中挑选至少一个运动，重点较重，较低的次数（4组为5次）。然后，选择三个额外的动作，您将使用较轻的载荷进行更高的次数（3套8-12次重复）。例如，选择杯状蹲作为低身日的焦点，并增加弓步变化，罗马尼亚硬拉和臀肌。
You can also add in some ab-focused work, but we’ll cover this shortly.
进展
即使你拥有所有的其他组件,your fitness results will stall unless you switch one or more锻炼变量（例如，体重，运动变化，体积，训练强度）。这个概念被称为渐进式超负荷，其想法是要继续朝任何目标迈进，您必须定期以新的方式挑战身体。
For example, if you’ve been squatting 65 pounds for 8 reps for the past few weeks and suddenly one day you notice your sets feel light, you can either add a bit more weight, or you can stick with 65 pounds and bump up your sets to 10–12 reps. Or, you could try a completely new squat variation.
请记住，最好在培训工作量中进行较小的，可管理的增加和变化。换句话说，抵制越来越多的体重，代表或训练日的冲动。
DIRECT AB WORK
Some experts might argue that doing direct ab work (e.g., planks and situps) is unnecessary. Their reasoning: Large, compound movements like squats and deadlifts strengthen your abs anyway, so there’s no need to do separate ab exercises in your workout.
However, while many of the bread-and-butter exercises that make up the bulk of your training program work your abs to some extent, they won’t teach you how to activate your ab muscles the way knee tucks, body saws and Pallof presses will. And if you don’t know how to activate your abs, your ability to squat, bench or deadlift heavier and heavier weight over time will be compromised. As Schneider notes, weak abs are often the reason people aren’t able to make significant progress toward their strength goals.
要激活您的AB肌肉进行复合运动（例如，下蹲，硬拉，胸部压力），进行AB运动，然后直接移入您的化合物升降机。您将在计划当天计划的每组主要复合练习之前再次重复AB练习。例如，如果您的一天的主要力量练习是杯状下蹲，则在每组高脚杯蹲之前，您将立即进行AB练习。
您也可以选择将AB练习作为附件移动，但在会议结束时保存任何艰苦的AB工作。这样，您的腹部肌肉为重型升降机保持新鲜。
