When it comes to lifting, anatomical adaptation works well for beginners and even those with advanced skills; the only difference between skill levels is the duration of resistance training.
As a beginner, anatomical adaptation is effective in encouraging brain and muscle interaction; beginners will see results quickly as the body learns how to move. Even though results are efficient, beginners should avoid attempting other types of resistance training right away, allowing the body to adapt and prevent injury. If your skill levels in resistance training are more advanced, anatomical adaptation can help you overcome plateaus or get back into a routine.
Anatomical Adaptation consists of several variables:
- # of exercises: 9-12
- Load: 65-75% 1RM
- Reps: 10-15
- Sets: 2-4
- Rest: 2-3 minutes
- Order of exercise: specific to your needs
- Frequency: 2-3 times per week
- Duration: 2-10 weeks
All this will help you start off your program design, and get you started (or back into) resistance training. Have fun with it!