Some questions about fitness. I am a junior practitioner.

It is recommended to eat protein powder. Muscle-building powder is not cost-effective and cost-effective. Muscle-building powder is a mixture of protein powder and carbohydrates. If the amount is not controlled well, not only muscles will grow, but also fat. Longer ones. In this case, the issue of fat loss must be considered in the later stage. But if you just want to gain weight quickly, regardless of muscle or fat, you can consider it!

About practicing one day and resting for two days because it is your first time to exercise and you are in the initial stage. You should practice like this for the first 2-3 weeks, and slowly adapt to this high-intensity training method. After the adaptation period, you can train 5 days a week!

After you have passed this adaptation period, you can train in the following way. For novice slimmers!

Muscle-building training table for thin people:

It’s easy to handle if you don’t have much fat. Click below and I’ve written it specifically for newcomers and people with low fat content, that is, people who only need to gain muscle. If you practice the training plan you wrote, the effect will be great!

〓〓〓〓

The length is very long, because what I wrote contains knowledge about training, nutrition and supplements. Do you think it is 3 words and 2 words? Will the schedule help me build muscle? So you have to be patient and read them all. It is best to save them and read them later while practicing. All handwritten by myself! The article is very long because what I wrote includes knowledge about training, nutrition, and supplements. Do you think a 3-word plan can help you build muscle? So you have to be patient and read them all. It is best to save them and read them later while practicing. All handwritten by myself! I have marked important places with symbols, be sure to read carefully

〓〓〓〓

◆◆

If you really don’t understand the action, please contact me Look at the dynamic icons in the photo album of Baidu Space!

◆◆

◆Exercise methods for each muscle group:

1. Pectoralis major (you should know which part this is, I don’t need to say it ): Barbell training methods: flat barbell bench press, incline barbell bench press, decline barbell bench press!

Dumbbell training methods: flat dumbbell bench press and fly, incline dumbbell bench press and fly, incline dumbbell bench press and fly

Why do you need a barbell and use dumbbells? Barbell creation Large muscle groups, dumbbells assist small muscle groups, carefully crafted!

Same approach but the same effect!

In addition to these two types, the gym also has cross-tension chest clamps and butterfly machines, which are also machines that sculpt the subtle parts of the chest muscles!

I will write to you at the end about how to use these movements to train! In fact, it doesn’t matter if I don’t write this, because if you go to a gym, someone will teach you!

If you don’t understand what they teach, I suggest you buy some magazines to read. Buy the magazine Mr. Bodybuilder, which is available at most newsstands. The introduction is very comprehensive and includes nutritional ingredients. But you can’t copy everything, because this magazine is written by foreigners and compiled in China, so they mainly write for foreign physiques. Many people in China are actually unable to achieve that state, but those The pictures tell you how to train the movements, that’s for sure!

2.

Back muscles (there are many points, the latissimus dorsi is the easiest to hear about. Just follow my instructions and buy magazines to understand the muscle groups clearly, otherwise you won’t get results if you don’t even know where you are training): Yes The most critical part that makes you an inverted triangle

Actions: high pull-downs, seated cable rows, barbell rows, dumbbell rows, wide-grip pull-ups and narrow-grip pull-ups

3. Shoulder muscles: They are divided into deltoid muscles and trapezius muscles, which are also the main body of the inverted triangle figure and can make your shoulders wider!

Action:

The deltoid muscles (the shoulder area above the 2 ceps muscles of the arm are divided into the front 3 angular muscles, the middle 3 angular muscles and the rear 3 angular muscles. This exercise Well, your shoulders will become rounded and you will look good in clothes):

Overhead barbell press, overhead dumbbell seated press, dumbbell front raise, standing upright rowing! Lateral raises and bent side raises,

The trapezius muscle (the trapezius muscle is the muscle from the neck to the end of the shoulder. After practicing it, you will look more MAN! Ordinary people don’t have it. Only those who engage in bodybuilding or fitness will have it):

Barbell shrug, dumbbell shrug! Use heavy weight to do it!

4. Arm muscles: 2-head and 3-head

2-head muscles (the muscles that bulge out when the arm is bent in the same direction as the face): barbell curl (Most important) Preacher Curls, Dumbbell Curls! These are 3 classic moves! For the time being, you only need to practice these 3!

3 Ceps (arm muscles with two opposite muscles): supine arm extensions (my favorite), rope push-downs (there are two types of equipment to hold, both of which need to be practiced)

Narrow grip flat bench press, these 3 are classic!

4. Thighs: Squats are one of the methods. I personally like to use 2-3 sets of heavy weight to exercise my thighs.

What is your greatest weight? That is to say, you can use this weight to do 1-3 times. Personally, I like to only do it 2 times, then increase the weight and do it again alone. This can make the thighs get a very good pumping feeling and strength increase!

Squats can quickly grow the outer thigh muscles!

Leg press is the most popular training method in the gym after squats:

Leg press is a method that can exercise all the muscles in all parts of the thigh!

Just ask people at the gym about this equipment. It is very common!

The other 2 exercises are: leg extensions and prone leg curls!

Calf: standing heel raise and seated heel raise,

5.

Finally, it’s the abdominal muscles: In fact, everyone can see the abdominal muscles as long as your fat content is low enough, but if you want them to be obvious, you still need to train to make the abdominal muscles grow, so that they can be seen more obviously, but a bunch of During the time when we are building muscle, the abdominal muscles are not obvious because the fat has also increased relatively! It is difficult to gain muscle and lose fat at the same time! Those who want to gain muscle or lose fat can only choose one of them at a time!

Training methods:

Weighted sit-ups, weighted crunches and crunches!

Supine leg press and hanging leg press

Now write down the number of training sessions

Personally, it is recommended to exercise up to 2 parts of the muscles, but it is definitely not a full-body exercise. Unless you have not exercised for a long time, you should use full-body exercise for recovery training, and this kind of full-body recovery exercise can only be trained with light weight!

The normal combination exercise method is:

Day 1: Train the chest muscles and 3 head muscles together. Because these two parts train each other during training, you can also train the chest muscles. 3 heads! You can also exercise the chest muscles when doing the 3-head close-grip bench press

Day 2: Shoulder muscles: 3-corner muscles and trapezius muscles, because they are one piece! And the abdominal muscles can be trained together!

Day 3: Back muscles and biceps muscles, which also complement each other, exercise each other!

Day 4: Leg muscles, calf muscles are one piece!

Day 5: Abdominal muscles and forearm muscles!

Two days of rest

A one-week training plan can effectively exercise one of the muscles without exercising the muscles related to it, so that the muscle can be fully utilized without damage. rest!

But don’t let your muscles get used to your exercise method and frequency. So I will change my exercise method after a while:

For example, today I usually exercise my chest muscles and 3 heads together. After a few weeks, I will switch to 2 heads and 3 heads, which is the whole exercise. Arm training together! This can make the entire arm develop more harmoniously!

Then train the chest muscles, back muscles, shoulders and abdominal muscles for one day each!

For abdominal muscles, just check the endurance of the abdominal muscles. As long as you are not sore, you can join the training at any time, because the abdominal muscles are not faster than other muscles, and they recover very quickly. For other muscles, I recommend at least Wait 4 days before training again, because this muscle is growing during the rest time. If you practice while growing, not only will it fail to grow, but it will destroy the muscle tissue! Counterproductive! Therefore, it is enough to train each muscle group only once a week, except for abdominal muscles! ! ! !

◆◆◆

Now that we have talked about the number of times, let’s talk about the weight of training

First of all, you have to understand the meaning of RM:

RM (ReDetmoMaxi-mum, maximum number of repetitions) refers to the maximum weight you can lift or push at one time. For example, if you bench press 100KG at most 5 times at a time, then this weight is 5RM

Usually determined The method for determining your own RM weight is:

Trial and error method

If you want to find the weight of 10RM, you must repeatedly try to lift several weights until you find the one that can only be lifted 10 times. the maximum weight. It should be noted that there must be a sufficient interval before each trial lift, so as to prevent unrecovered fatigue from the last trial lift from affecting the number of next trial lifts

Now that the concept of RM is clear, how much RM is What's the fastest weight to build muscle?

In layman terms:

The training method of "heavy weight, low reps" tends to increase muscle strength and volume

"low weight, high reps" "The training method tends to enhance endurance and reduce body fat

Specific RM:

1-4RM is mainly to train absolute muscle strength and physical strength;

6-12RM is mainly for training muscle volume;

15-20RM is mainly for training small muscle group volume and enhancing muscle lines and elasticity;

30RM and above is mainly for reducing muscle mass. body fat and enhance cardiopulmonary function.

So if you want to increase muscle mass, the weight you choose is 6-12RM. But I personally recommend using 1-4RM every other week to improve the strength of your muscles, because only when your strength increases, you can use heavier weights to complete 6-12RM, and your muscles can grow faster!

Try to arrange 12-16 sets of training for this muscle every day within your ability. If you choose to increase muscle mass with an RM of 6-12, you will basically need to train a muscle more than 100 times, but this varies from person to person. Beginners can reduce the training volume appropriately and wait until they get used to it before reaching this level of training. The main thing is to make the muscles trained that day reach a state of exhaustion!

Of course, one more thing is to give your muscles a rest between sets! It also depends on your situation! It ranges from 30 seconds to 2 minutes, but the shorter the rest time, the better. As long as the heart rate is relatively stable, you can continue training for the next set!

The training time should not be too long, about an hour is enough! !

◆◆◆

Before talking about taking supplements, I want to tell you about daily nutritional supplements. Only when nutrients and supplements are in place can muscles grow. quick!

◆◆◆Nutritional knowledge: (very important, this accounts for the main part of your muscle growth!!!) ◆◆◆

Bodybuilders (that is, the direction of your desired physique) ) The most important things needed to grow muscles every day are: 1. Protein 2. Carbohydrates 3. The calories consumed during a day’s exercise and daily life are also calories!

In terms of protein: weight (KG)*2 (in grams): For example, if I am 70KG, I need 70*2=140 grams of protein supplement every day!

Carbohydrates: body weight * 4 to 6 grams: 70 * 5 = about 350 grams!

Caloric energy: about 50 times body weight: 70*50=3500 calories

Calorie conversion method: 1G protein = 1G carbohydrate = 4 calories

1 calorie (also known as kcal) = 1000 calories = 1000*4.182 joules = 4182 joules

Now that we have finished talking about the data, it is now the turn of the sources of these substances:

Sources of protein: egg whites, red meat (beef, pork, fish, chicken breast, shrimp, etc.), milk, soybeans, tofu, etc. Generally speaking: 1 egg only contains about 5 grams of protein, which is lean There are about 20-25 grams of protein in 100 grams of beef! But there is another type of whey protein powder specifically for fitness. This is a good source of protein, and it is faster and easier to absorb!

Carbohydrate sources: whole-wheat bread, steamed buns, rice, fruits (bananas are more commonly eaten), potatoes, sweet potatoes (sweet potatoes), noodles, etc. These are what I often eat. Potatoes and sweet potatoes are more Good source!

For calories, you can search for a food calorie content table!

◆◆But it should be more difficult for you to master these things now, so let’s keep it simple

You must ensure that each of at least 5 meals a day must have about 20 grams of protein and 80 grams of protein. -About 100 grams of carbohydrate intake!

◆◆The two most important meals are breakfast and the meal that must be supplemented immediately after training. These two meals must be supplemented fully, otherwise it will equal half the effort with half the effort!

◆◆◆◆◆

Knowledge about supplements: (Friends who are early in contact with fitness and those who do not have a lot of muscle mass may not need to supplement supplements in the early stage. At most, protein powder is enough. Enough.

If you have some basic skills and those with relatively high muscle content, in addition to protein powder, branched-chain amino acids and creatine need to be supplemented! There are some supplements that are not mentioned below. When your training reaches a higher level, you should know what to take! )

What is creatine?

For muscles, creatine mainly has two functions, one is to provide energy for rapid contraction of skeletal muscles, and the other is to promote muscle growth and improve muscle strength! Can support your stronger training volume

What are branched-chain amino acids?

To put it simply, it prevents your muscles from being broken down during exercise, and it has the effect of promoting muscle synthesis!

Get up in the morning:

5 grams of creatine, preferably taken with about 20 grams of protein powder. If possible, buy a bottle of branched chain amino acids (it promotes muscle synthesis) , to prevent muscle decomposition) It also takes 5 grams of glucose. If you buy the branched chain amino acids in capsules, you can use about 10 grams of glucose. If you buy the branched chain amino acids in powder, add 10 grams more. , because it is very bitter, you can drink it if it is sweeter! Glucose is not written in the following times, so you should take it according to this dosage!

At the same time, you should also add about 80-100 grams of carbohydrates, such as oatmeal! Steamed buns, breads, and of course it is best to eat fast-consuming carbohydrates (corn flakes, white bread, glucose, bananas, but it is not recommended to eat bananas on an empty stomach), which can quickly provide energy to the body and prevent muscle decomposition!

The second supplement taking period:

Half an hour before training:

5 grams of creatine

5 grams of branched chain Amino acids: to prevent muscle breakdown during training

20 grams of protein powder

80-100 grams of slow carbohydrates (I often eat oatmeal, whole wheat bread is also acceptable , I personally feel that liquid foods such as soaked oatmeal are easier to digest)

Slowly digesting carbohydrates are ideal pre-workout foods because they keep insulin levels low, which will Helps burn more fat during training and provides energy support for a longer period of time

The third supplement time period:

Within half an hour after training:

5 grams of creatine

40 grams of protein powder

80-100 fast carbohydrates (bananas can be eaten here because they are not fasting and the fast carbohydrates mentioned above )

Eating fast-digesting carbohydrates after training can maximize insulin levels, quickly replenish depleted muscle glycogen and prevent cortisone levels from rising, while slow-digesting carbohydrates do not have these Effect

The fourth supplement taking stage:

Half an hour before going to bed:

5 grams of creatine

30-40 grams of protein pink. In addition, if you have the financial ability to buy casein, you don’t need to take protein powder. It is more effective to eat 30-40 grams of casein, because it is a slowly absorbed protein that can provide you with protein all night long. Supply, the body will not consume your muscles to provide energy!

Take creatine according to the above method for 5 consecutive days, that is, 4 times a day, ***20 grams!

After 5 days, just eat once a day, after training! Eat for 15 days in a row!

Then stop eating for about 10 days. The purpose of this is to avoid the problem of long-term use of creatine causing the body to adapt to this nutrient, which will lead to a decrease in the effect of creatine.

In general, taking it for 20 days a month is enough

But after stopping using creatine and then restarting it, you should still start from the "creatine loading" stage, that is, start again Repeat the above steps!

Last point:

Be sure to pay attention to hydration and sugar replenishment when using creatine. Sufficient water should be added every day to ensure the progress of cell water balance and prevent muscle tightness, stiffness or spasm after using creatine.

Be careful not to drink creatine with hot boiling water to prevent the structural change of creatine hydrate. Taking creatine with grape juice and other sugary drinks can accelerate the increase in insulin concentration caused by sugar and accelerate the response of muscle cells. Creatine absorption. Therefore, proper sugar and water supplementation can promote the effects of creatine!

◆◆◆◆◆The above content is all original and definitely not a copy of other people’s work! ◆◆◆◆◆