The second step is hard training, that is, carrying out the most basic weight-bearing exercises. Use barbells and dumbbells more, and use less combined equipment and pulley tensioners. Do more strength exercises to mobilize your whole body muscles. Basic exercises include:
Chest: bench press, inclined plate bench press, dumbbell chest expansion.
Back: Pull-ups, rowing practice.
Shoulder: Push, push behind the neck, bird.
Arms: barbell, dumbbell bending, chest push-down, arm flexion and extension (load).
Legs: Squat, stretch calf, bend calf (combined instrument).
No matter what kind of exercise, it is necessary to have a large weight and a low number of times to make muscles grow. When doing each movement, first do a group of 12 exercises to warm up, and then do 6 groups, each group should increase some weight appropriately, but the number of times should be reduced, and the last two groups can only do it once. Each group should try their best, that is, they should be exhausted when doing the last movement. Pay attention to the appropriate weight of each group, that is, you feel exhausted after completing the last action. Then rest between groups should be enough.
Don't pay too much attention to muscle lines at this stage. You can break through the stagnation of some muscles by changing your movements. For example, the use of semi-squatting can increase the load, thus strengthening the stimulation of muscles and promoting muscle growth. Pay attention to peer protection during training. Weightlifting is also effective.
Recommend some weightlifting movements to the students, such as hard pulling, snatch and clean and jerk. Mr Olympia (1976) Franco Columbus is a weightlifter. His muscle lines have a sense of strength that bodybuilders can never achieve.
Training intensity is another problem that puzzles young bodybuilders, especially when they want to grow muscle mass. I often read in fitness magazines: "A training class should be completed in a shorter time. Compress one hour of training to 40 minutes. " For beginners, the opposite is true. It takes 1 hour to complete the training, so that the two groups can fully recover. Do your best to complete every movement, so as not to be unable to complete heavy exercises because of lack of endurance.
Some young people misunderstand the concept of "heavy weight". Weight is relative, not the heavier the better. If used improperly, muscles will not grow, but will greatly increase the chance of injury. Weight is a means for children to achieve their goals, that is, to load their muscles as much as possible.
In order to make your muscles grow, you must do heavy weight training. If you use the strength of your back muscles when doing barbell bending, if you think that this kind of strength training will make your muscles grow, you are lying to yourself.
Lever training is indeed an effective training method, but it depends on whether it is used properly. For example, the biceps brachii will be fully stimulated when lifting weight is 225 pounds (102 kg). If you lift with 80 pounds (36 kilograms), you will get nothing. Don't overtraining If you want to grow muscles, you must be careful not to overtraining. When you start fitness, practice six times a week, but not more than twice a week for each muscle. In order to maximize your muscles, you can only practice every part twice a week. According to Wade's training rules, you can practice once every three days and twice a week, so that each muscle has enough recovery time.
I advocate being "crazy" from time to time in training. In the long run, it is beneficial to train according to a careful plan, but after a long time, muscle growth often stagnates. At this time, only by breaking the routine can we move on.
When I was in Austria, my friends and I sometimes went to the Woods on a whim to do a set of squats until we couldn't get up. Then build a bonfire and have a picnic. Children at that time felt like ancient savages. This kind of ultra-intensive training is not once a day, but breaks through the limit and gains greater motivation.
Even a well-trained bodybuilder like Lee Labuda will imagine himself as a mythical hero and gain great motivation to break through the training limit. Because athletes at a certain training level can't grow muscle mass without a little crazy energy. Then again, you can't be so crazy and stupid that you get hurt. Once injured, it will fall back to the level of weeks or months ago, not to mention the long muscle mass.
The importance of diet
Diet is also important for long muscle mass. Many young people desperately eat steak, whole chicken and drink a lot of milk for long pieces. It should be remembered that the absorption capacity of the body is limited, and only a certain amount of nutrients can be ingested every time you eat, and excess calories will be converted into fat.
A reasonable diet is to eat less and eat more, with balanced nutrition. Usually have a good breakfast, and then have a protein drink. In this way, the body always has enough protein and carbohydrates for muscle growth.
This diet is the best way to supply muscle growth, but it is not good for muscle lines. If you find yourself growing fat instead of muscle, eat less or practice more. Don't get used to having a lot of fat, because it's not easy to lose.
Leg and abdominal muscles
Young bodybuilders often neglect the exercise of abdominal muscles and calves. Students seem to think that the muscles in these parts are not very important. Anyway, there is still time to practice in the future. This idea is wrong. We must include calf and abdominal muscle training in the training plan.
Triceps surae grows very slowly, and this part of muscle should be practiced at the beginning of training. Abdominal muscles are also important. The calf muscles used to be poor, too. Until someone pointed out that I didn't pay attention to calf training. Yes, a 200-pound (9 1 kg) person, when walking and running, the load on each calf reaches 300-400 pounds (136- 182 kg), so it is only 800- 100 pounds (364). At that time, lift heel only practiced 500 pounds (227 kilograms). After overweight training, the calf muscles really grew up. Muscles are like this. If you want to grow up, you must use heavy weight and strong stimulation.
Size comes first.
Building big muscles does not necessarily make you a top bodybuilder. But if you want to carve the muscle, then the muscle block must be long. In other words, the strongest person may not win the championship in the competition. If he is not old enough, he is not qualified at all.
People always think that Frank Zan (who won Mr. Olympia three times) is not a big bodybuilder, which is nonsense. Frank's skeleton is so small that he will never grow into such a piece. Although it is only 180 lb (83 kg), it is very strong. In the gym, I used to do exercises with the same weight, but the specific gravity was 50 pounds (23 kilograms). Both of us have gained 40 kg (20 kg) of muscle through training, but our head ratio is small, so it should be said that our progress ratio is great.
Remember, big muscles are associated with a strong body. If you want to be strong, you must carry out hard training with heavy loads. This is the mystery, this is the law.