The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote your physical growth, strength and beauty of muscles in all parts, and improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more in horizontal bars and parallel bars (it is best to meet or exceed the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat as little or no pasta as possible (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials and precautions of physical exercise, master fighting martial arts routines and study hard, and then carry out specific exercise and implementation.
Above, your perseverance.
Only you can persist for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, in less than two or three years, you will certainly develop yourself into a tall, capable, handsome, elegant, personable, well-proportioned and well-behaved situation, so that beautiful girls and handsome guys like to be around you. Wouldn't it be better?
Wish you success!
I 180, weighing 95kg. How can we make a fitness plan and eat more fat in the gym!
180 how to make a fitness plan with a weight of 85kg? Summer vacation is not long.
I suggest you find a fitness instructor and a nutritionist to plan together.
They can give you a suitable plan according to your own conditions and requirements (reduce 40 days)
All the methods mentioned here may not be suitable for you.
My son 180, weighing 205. He needs a professional fitness plan and exercises 1.5 hours a day.
The diet is mainly vegetarian,
The plan must be strictly implemented for a long time.
Seek a thin man's preliminary fitness plan! Weight 100 kg! Height 172 at the beginning, I gave you a plan to practice three times a week, with points of 1, 3, 5, rest 1 day. Free arrangement for 2 days on weekends:
Monday:
Chest, triceps brachii, abdomen
Chest: barbell bench press 3/ group 12/ dumbbell bird 3/ group 12/ time.
Push-ups 3/group 12/time
Triceps brachii: sit-ups 3/ group 12/ dumbbell neck flexion 3/ group 12/ time.
Press down with a heavy hammer for 3 times/group 12 times.
Abdomen: sit-ups 3 times/group 20 times, leg lifts 3 times/group 20 times.
Wednesday:
Back, biceps brachii, abdomen
Back: Pull-ups 3 times/group 8 times/pull-downs 3 times/group 12 times/time.
Row in a sitting position for 3 times/group 12 times.
Biceps biceps brachii: barbell bending 3/ group 12/ ramp bending 3/ group 12/ time.
Dumbbell forehand bend 3/ group 12/ time
Abdomen: sit-ups 3 times/group 20 times, leg lifts 3 times/group 20 times.
Friday:
Legs, shoulders, abdomen
Legs: barbell squat 3 times/group 12 times/leg flexion 3 times/group 12 times/group.
Leg lifting in sitting position 3/ group 12/ time
Shoulders: 3/ set of dumbbell sitting pressure 12/ barbell neck pressure 3/ set 12/ dumbbell side lift 3/ set 12/ time.
Abdomen: sit-ups 3 times/group 20 times, abdominal leg lifts 3 times/group 20 times.
The above weight is 50%-60% of the ultimate weight.
Because you are thin, reduce your running time and warm up for no more than 20 minutes.
Strengthen nutrition, eat more foods containing protein and carbohydrates, and appropriately add some extra meals.
Ask for a fitness plan. A simple training plan for beginners with height1.76m and weight 1 10.
Upper limbs:
Get up and do 50 push-ups in the morning. You can start slowly. 10. Add it up slowly. Squats are very important for "ma bu" or "ma bu". Try to squat 10 minutes every day, which is very useful for shaping in advance. Do more than 50 sit-ups at noon and start in groups of 25. You can do 50 push-ups before going to bed. Just like in the morning, you can take your time.
It is best to buy two dumbbells and give them to 100 times at home at night, which is very helpful for exercising arm muscles. You can do it twice a day, twice in the morning and twice in the evening. At the beginning, you can do 2 or 3 groups at a time, and gradually you can add more. But you must pay attention to your health. If you don't feel well, you can rest for a few days before continuing.
Grip is to practice grip strength, that is, forearm muscles. Deltoid, dorsal, biceps brachii, triceps brachii. All upper limb exercises can exercise deltoid muscle. If it is not enough, it is recommended to carry it horizontally. Side back lifting can also exercise back muscles. Any weight that can be used to exercise upper limb muscles will do. Why do pull-ups when there is a horizontal bar? Forehand and backhand, you can exercise different parts by crossing the bar behind your head. Feel for yourself. After a period of exercise, you should check your body shape and touch it yourself if necessary to see where you need to strengthen it and where it is not enough. In case the proportion is not good. Grip strength and torsion training of arm muscles. Grip strength-100 Quick empty grasp, the sooner the better. Twist-find a crossbar with a rope tied to it and a heavy object falling below. When the hands are dry and twisted, the weight rises, slowly drops, and then rises. If you repeat the above two actions until the forearm is sore and swollen into a group, you can repeat 3-5 groups.
Abdomen:
Abdomen is the focus of male bodybuilding. The abdomen is in the center of the body, which is particularly obvious. From the point of view of human bodybuilding, a truly bodybuilding abdomen should consist of a slender and powerful waist and abdominal muscles with obvious lines. Therefore, please don't neglect abdominal bodybuilding.
1. Lateral bending movement: upright. Legs apart, arms raised horizontally, upper body bent forward, fingers of left hand touching right foot, right arm naturally raised. Don't bend your legs and arms, inhale, then recover and exhale. In the other direction, repeat. Do it eight times in a row
2. Leg flexion: supine position. Put your arms flat on the ground, bend your knees and lift them at the same time after straightening your legs, and inhale to make your thighs close to your abdomen; Then exhale and slowly restore. Repeat 8 times.
3. Lift legs and abdomen: mainly to develop lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action is done evenly, bend your knees and continue to do the same action. Repeat 8 times.
4. Sitting posture: mainly to develop upper and lower abdominal muscles. Straighten your knees, lean back and forth, keep your body balanced, and then bend your knees and abdomen to make your abdominal muscles flex extremely. In practice, feet can never touch the ground.
5. "Cycling" exercise: supine position. Take turns to bend and stretch your legs, imitating the action of pedaling a bicycle, fast and flexible, and the range of flexion and extension is as large as possible. For 20-30 seconds.
6. Waist twisting: Hold the handle with one hand or pull a certain weight, do waist twisting and turning exercises in various postures, and exercise the external oblique muscles and waist muscles.
Everyone can choose the above exercises according to their own situation, and gradually increase the amount of exercise each time according to their own physical condition, twice a day.
I am1.78m tall and weigh only 56kg..
1 People are born different: due to different genes, the human body can be roughly divided into three different types, but everyone is a mixture of these three types.
Thin body: thin body and light bones make it difficult to gain muscle.
Rule of Step by Step: Muscle grows to adapt to stress, but in order to keep muscle growing, you must constantly increase the pressure.
3. Weight-bearing rule: the continuation of the step-by-step rule. In order to make muscles grow, we should use more weight or strength than muscles can bear in training.
Special rule: Establish different training methods according to your own goals. In order to maximize your strength, you must use a lot of weight.
5 stick to the rules: stick to training, otherwise, if you don't advance, you will retreat.
6 adaptation syndrome: it is divided into three periods: 1 early warning period (intensity training), 2 confrontation period (production adaptation) and 3 exhaustion period (overtraining). In training, we should have a good sense of proportion and don't overtraining.
by stages
Cycle is to break the inertia of training in a circular way. Make weekly and daily training plans.
Regularization rule
1 cycle training: training is divided into muscle gain period, strength period and fat loss period.
Differentiation training: train all parts of the body separately to increase the intensity and shorten the training period.
3 Change training: After a period of training, the body will enter the platform period, so it is necessary to make changes in the arrangement, number of groups, frequency, intensity and weight of the course.
nutrition
It is very important to get enough protein every day. The generally accepted rule is: eat 1 pound 1- 1.5 grams of protein. If you feel that your muscles are growing slowly or stagnating, you need to supplement a lot of calories to make your body have enough calories to burn.
Selected instruments-simple instruments. Efficient results
1, dumbbell
There are many purposes for men to do fitness exercises, many of which are to strengthen muscles, make up for the deficiency of congenital body shape and make themselves look better in clothes. Because some people's shoulders are not wide enough to carry clothes like hangers when wearing clothes, they all want to exercise their shoulder muscles and want to add "horizontal" shoulders. Here are two simple moves that can help you develop broad shoulder muscles in a short time.
First, lift your shoulders.
1. Hold two dumbbells with both hands and bend them slightly to shoulder height.
2. Put your hands up. When your hand is straight, stay for two seconds, and then put your hand back in the starting position.
Basic elements:
When doing this action, be sure to keep your back straight, or you will have a chance to hurt the muscles of these two parts when you exert yourself. In order to strengthen the effect of muscles, do it as slowly as possible. When the dumbbell is pushed up, the elbow should be slightly bent, not too straight, otherwise it is easy to strain the elbow joint.
Second, lift your shoulders.
1. Hold the dumbbell vertically with both hands.
2. Keep your elbow straight, slowly raise your arm slightly above your shoulder, stay for two seconds, and then slowly put it back in place.
Basic elements:
When ordinary people do this exercise, it is easy to make the problem of leaning forward, which will cause damage to the waist bone. In addition, the elbow must be straight, otherwise the exercise effect will be greatly reduced because of the use of other muscles. In addition, don't hold your breath when your shoulders are at the top. You should inhale or exhale slowly.
2 tensioners
Proper use of the stretcher for training can make your physique develop to a higher level. The following exercises are my favorite and will surprise you.
First of all, the chest
Stretcher with chest: You may become an excellent bench press master with the largest chest muscles in the world, but bench press will not make your muscles protrude unless your inner chest muscles are deeply separated by the middle groove and filled with steel bars. The only way to get the line and shape of the inside of the pectoral muscle is to clamp the chest with a stretcher. Under normal pressure, the contraction of the pectoral muscle only means that the arms are straight in front of the chest, but the chest clamp allows you to squeeze the pectoral muscle to the maximum extent, and keep the pectoral muscle tense by crossing your arms. Every time I train, I squeeze the pectoral muscle 1-2 seconds to further "burn" the pectoral muscle. You will get the best results if you put the chest clamp at the end of chest training. At this point, the main part of the pectoral muscle will reach a state of failure. In practice, you need to use the medial pectoral muscle to do all the work, and focus on the upper and middle parts of the pectoral muscle, preferably in the form of upward inclination.
Second, biceps brachii
1, double-arm stretcher bending: it can keep biceps brachii tense in the whole range of motion. There are two forms of exercise: one is the bending of a flat stretcher with two arms, which requires that the two upper arms are always parallel to the ground; The other is the bending of the standing double-arm stretcher, which requires the two upper arms to cling to one side of the body and pull the stretcher in front of the body, or pull the wire rope of the stretcher from the back between the legs. Sometimes I use a stretcher with two arms as the last exercise of biceps brachii training day. Sometimes, in order to make the biceps brachii tired in advance and let the blood fill the biceps brachii as soon as possible, I take it as the first action of biceps brachii training.
2. One-arm stretcher bending: If you want to know how I made the biceps brachii bifurcate on the towering muscle peak, deepen the crack, widen the protruding part, and how I made the biceps brachii protrude so much, this exercise is the answer. When I do one-arm stretching, I can exercise any part of the biceps brachii in isolation by turning my wrist so that my palm is down. In the process of strengthening biceps brachii alone, no auxiliary muscle will be exhausted first.
Third, triceps brachii
1. Puller down: The triceps brachii can be pressed down for a long time, and the triceps brachii can contract hard at the bottom, resulting in burning swelling in the last few movements, which has a good strengthening effect on the triceps brachii from the deep layer to the upper part of the horseshoe.
2. Flexion and extension of the back arm of the neck of the stretcher: it mainly shapes the lines and shapes of the triceps brachii, and adopts low intensity, medium weight and multiple times to perform peak contraction at the muscle contraction position as much as possible, so that the triceps brachii finally gets a burning sensation.
3. Flexion and extension of the arm of the single-arm reverse traction device: turn the wrist to make the palm up and down, isolate any part of the triceps brachii, and make the muscles protrude, especially the medial head and lateral head of the triceps brachii.
Remember: the main purpose of stretching exercise is not to increase muscle mass, but to shape muscle lines and shapes. Strict forms of exercise should be adopted, and the frequency should be kept at about 12 times/group. Practice accurately, and practice wherever you need it. Don't worry about adding some lacing exercises to your training, it will only add luster to your training. They are indispensable in my training. I hope everyone will cheer for the correct use of the puller training.
Male, height 177, weight 77, seeking fitness plan and diet plan! Fitness plan: gym equipment takes a short time, MINUS the waist. I am 172, weighing 60 kilograms, and I am 20 years old this year. I want to ask my masters for help. Hello, I wonder if you exercise in the gym or at home?
If you are in the gym, there will definitely be a coach to help you do it. It is not difficult to exercise at home. Just master some basic skills, and the most important thing is persistence!
According to your situation, it is more appropriate to keep your weight around 70KG. Of course, it's not too thin now, but it doesn't fit.
So you need to gain muscle, and exercise should follow the principle of multiple groups and less times. Here are some ways to teach you.
Push-ups are used for upper limbs. Here is a video link. There are nine kinds of * * *. How many do you know? :v . youku ./v _ show/id _ xmtyxnzyyntk 2。
Sit-ups and push-ups are used for waist and abdomen.
Lower limbs squat and jump vertically with one leg.
In addition, we should master the principles of fitness. First, the intensity of exercise should not be too high, which will harm our health. About one hour a day is appropriate. Second, pay attention to rest and ensure adequate sleep. Third, we should supplement nutrition and eat more protein food.
I wish you success!
Male, 22 years old, height 172, weight 130. Ask for a fitness plan! 14 The secret of increasing muscle mass is: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, resting for 48 hours, and being light but not fake.
1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass.
2. Multi-group number: Do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement to fully * * * muscles, and the longer the muscles need to recover. Until the muscle is saturated, "saturation" should be felt by itself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance.
3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.
4. Slow speed: slowly lift, then slowly put down, which is deeper for the muscles. Especially when putting down dumbbells, we should control the speed, do concession exercises and fully muscle. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles.
5. High density: "density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To make the muscle mass increase rapidly, it is necessary to rest less and work hard. "Multi-group number" is also based on "high density". When you exercise, you should concentrate on training like a war, and don't think about anything else.
6. Consistency of ideas and actions: The work of muscles is dominated by nerves, which can mobilize more muscle fibers to participate in the work of concentration. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting.
7. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down.
8. Constant tension: Keep the muscles of the whole group tense, don't let the muscles relax at the beginning or end of the action (don't be in a "locked" state), and always be completely exhausted.
9. Relaxation between groups: After completing a group of movements, stretch and relax. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition.
10. Exercise more large muscle groups: Exercising more large muscle groups in the chest, back, waist, buttocks and legs can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow. I suggest that you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results. Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups.
1 1. Eat protein after training: In 30 ~ 90 minutes after training, the demand of protein reaches its peak, and it is best to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes.
12. Rest for 48 hours: Rest for 48 ~ 72 hours after the second local muscle training. If high-intensity strength training is carried out, the interval between two trainings of local muscles is not enough, especially large muscles. However, abdominal muscles are an exception. Abdominal muscles are different from other muscle groups and must be practiced frequently, at least four times a week, each time about 15 minutes; Choose three exercises that are most effective for you, and do only three groups, 20-25 times in each group, all exhausted; The time interval between each group should be very short and should not exceed 1 minute.
13. Light is better than falsehood: this is a secret that is not a secret. Many beginners pay special attention to the weight and the number of movements, and seldom pay attention to whether the movements are deformed. The effect of bodybuilding training depends not only on the weight of load and the number of movements, but also on whether the muscles are directly stressed and the degree of stress. If the movement is deformed or not in place, the muscles to be trained will not be stressed or only partially, and the training effect is not great, or even deviation will occur. In fact, among all the laws, the correctness of action is always the first important. It is better to lift lighter weight with correct movements than to lift heavier weight with nonstandard movements. Don't compare with others, and don't take the ridicule of the gym to heart.
Why can't I be strong? I've been eating and practicing hard all day, but I just haven't made any progress. What do I need to eat and what medicine do I need to take? I've heard this reason countless times-mostly because these people don't want to make the necessary efforts; They just want to find a simple and magical way to become strong. However, if you are one of the few people who really want to be strong, please read on. First of all: buy some recent fitness magazines and tear out all the photos in them. Make these photos your goal and then throw away the rest of the magazines. They will only confuse you. Never mind the information written in those magazines, such as "daily training plan" and "nutritional supplement this month", because-those things are useless to you. -How do fat people become strong? How can a strong person become stronger? There is only one answer, and that is to eat! "But I eat a lot, but I can't grow meat. I think my metabolism is faster. Be serious-everyone uses this excuse. It's sheer nonsense. Do you want to be strong? Or just complain that you can't grow meat? If you want to be strong, just do as I say. Count calories. If you don't count calories, you will never achieve your goal. In the end, you will only waste everyone's time and your life to ask, "how can I become strong?" "The only way to gain weight is to eat the right amount of food (calories). If you don't do this, any effort you make will not help you, no matter how much training you do or what special drugs you use, it will not help you. This is how the body works. Suppose it needs x calories to grow. If it gets it, it will grow-what grows is either fat or muscle. If you can't get it, the muscle will either keep its original size or shrink. How many calories? (Note: The following things may only be available in America) First, buy a calorie calculator and some measuring cups. It's also a good idea to buy some cheap weight loss watches. Finally, take a notebook with you. Next, calculate the calories of everything you eat on weekdays and add them up. Starting from tomorrow, eat 500 calories more than usual and try to spread it throughout the day. Go on this diet for a week. Then get up every morning (before eating) and weigh yourself. Have you gained weight? No? Then from next week, add another 500 calories a day. If you still don't gain meat next week, add more. If you can't eat more, try something with a higher calorie content, such as fat. If you gain weight, keep this diet; Until you stop gaining weight and add 250-500 calories. Policy: If you gain more than 1-2 kg a week, you should reduce 250 calories at this time until you get used to it. If you exceed this amount every week, you may gain most of the fat. If you can gain a pound a week, that's a lot. Do the math. If you continue to gain weight like this, you will gain 52 pounds a year and you will soon become very strong. If you are a thin person, maybe you need to add a lot of fat to your diet. Because fat is the food with the highest calorie, the calorie of fat is more than twice that of protein and sugar. So you can cram more calories into your stomach. Of course, you also need a lot of protein and vegetables. If you are really thin and weak, eating more fat has no effect on your health. -You have to train. Training can convert heat into muscle instead of fat. Don't eat = not long, eat+not practice = gain weight! There are some simple principles to follow in training muscle building: 1. Unless you want to take part in a regional bodybuilding competition, the position of your hand or other small things are not important. Changing the position of your hand by an inch or two won't make you stronger. 2. Don't do aerobic exercise-try to rest when you don't do training. What you should do is-train hard-without long time, variety, complexity and perfunctory-your training will be tense. After leg exercises, you should have difficulty even walking. After half an hour of hand training, even if I pick up a glass of milk, my hands will tremble. High intensity training is the key to gaining weight. 4. Keep your training below 1 hour. Never train the same muscle for two consecutive days. It is best to train once every three or four days. When you exercise your muscles, they won't grow. They grow up after training, provided that you give them time to rest after training. Spread out training, don't practice all parts at once. There is a simple reason. If you do high-intensity training, you will run out of energy after two or three parts, and the rest of the training is just a waste of time-and it will also delay muscle growth. Today is hands and shoulders, tomorrow is legs, and the day after tomorrow is chest and back. Chest and back training should not be arranged the day before and the day after hand training. Because you have to exercise your chest and back with your hands. Number and times of groups. Remember, our goal is to increase muscle. Do three groups of movements in each training (warm behind), each group is 8- 12 times, each group must do it once, and can't lift again; Once a month, you need to train with more weight, so heavy that you can only lift it six times. Beginners should adjust the weight you lift to reduce your fatigue to 8- 12 times. Never stop just because you can only do 12. If you can do 15 and 18, please keep doing it until you can't do it anymore. In this case, your next group should add more weight. Pause: After a certain stage, all the weight you gain is fat. Watch your waistline. If you really want to be strong, you will definitely accumulate some fat-first increase your muscles, and then try to get rid of them slowly. If you gain too much weight, look back for a while. When this happens, you can try the following methods: first, keep high calories, but try to reduce the fat in your diet. Do some aerobic exercise or walk during training. If this still doesn't work, cut down a few calories and let your muscles grow at the same speed. At this time, maybe you should stop gaining weight and start training to increase muscle strength, maybe for 3 months; During this time, turn your excess fat into muscle. Then switch back to the original muscle-building exercise mode, and your muscles will grow rapidly at this time. Suppose you are seventeen years old, with a height of 180 and a weight of 72 to 76 kilograms. You have been practicing hard for a year, and your body lines are good, but you don't look strong. Exercise correctly according to this plan, and your muscles will explode-within three months, you will hear someone ask you, how can I grow strong?