It is a classic practice to practice three chest heads and two back heads at the same time. First of all, it saves time and gives muscles a full rest. If you practice separately, each muscle can only be practiced once a week, and the amount can't meet the requirements. Moreover, after practicing back muscles, practicing two heads the next day will lead to lack of training or overtraining.
If which part of the muscle is weak, you can set aside a day to practice. Conventional training methods are best carried out in groups.
14 the secret of increasing muscle mass:
Heavy weight, low frequency, multiple groups, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation between groups, more muscle training, eating protein after training, resting for 48 hours, rather light than false.
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, so as to fully stimulate the 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 lifting and then slowly lowering will stimulate the muscles deeper. Especially when putting down the dumbbell, we should control the speed and do concession exercises, which can fully stimulate the muscles. 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 increase muscle mass rapidly, it is necessary to take less rest and stimulate muscles more. "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. But the abdominal muscle is an exception, which is different from other muscle groups and must be stimulated 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 the load and the number of movements, but also on whether the muscles are directly pressured and stimulated. 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.
The first meal: breakfast
Because there is no food supply for one night, the body is in urgent need of calories, especially carbohydrates, to provide energy for the first few hours of work. Complex carbohydrates "burn" slowly and can provide energy for a long time, which is a better choice.
Of course, you also need to take protein to maintain the continuous flow of amino acids in the blood, which helps to prevent muscle catabolism. This meal should provide about 50 grams of protein.
The second meal: snacks in the morning
About 3 hours after breakfast is the time to eat again. This is a smaller meal in a day, which only needs to provide energy for the body and maintain the continuous flow of amino acids in the blood for the rest of the morning.
Amino acids come from protein, and protein can choose chicken breast or high protein powder for this meal. You can also eat some carbohydrates, such as fruit. Fruit is also a good source of fiber, which is usually lacking in the diet of most bodybuilders.
The third meal: lunch
Lunch focused on protein and also included complex carbohydrates and vegetables. Protein foods, such as beef, salmon, etc., are a good choice in the muscle building stage, because they can provide extra calories (fat) outside of protein. The fat contained in salmon and other fish is healthy fat.
As for carbohydrates, you can choose any complex carbohydrates you want, such as potatoes, rice and pasta.
The fourth meal: before training
Like snacks in the morning, the main purpose of this meal is to ensure the continuous flow of amino acids in the blood. It should be taken at least one hour before training. You can choose one in the muscle training stage. A high-protein drink containing some carbohydrates.
The fifth meal: after training and dinner
This meal consists of two parts. The first part is drinks to be drunk within 30 minutes after training. Whether you want to gain muscle mass or lose body fat, you should take in simple carbohydrates to replenish glycogen reserves consumed in training. The most ideal way is to consume protein and carbohydrates in the ratio of 1:2. Protein's intake of 25-30g is ideal, because you should not only ensure enough amino acids to rebuild muscles, but also slow down the absorption of simple carbohydrates because of excessive intake of protein.
The second part of the meal was eaten an hour after dessert. It consists of solid food, including complex carbohydrates (such as rice and potatoes), high-quality protein (such as steak) and a lot of vegetables.
The sixth meal: midnight snack
The most important part of this meal is protein, which ensures that amino acids are provided to the body during sleep. If you want to eat, you can also eat a small amount of carbohydrates. Of course, most bodybuilders always avoid carbohydrates completely at night, because they are easier to turn into fat during rest.
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Diet: You may have the most spectacular abdominal muscles in the world, but if they are covered with fat, no one will know. Remember, if you don't eat, you won't gain muscle, but if you eat too much, you will gain fat. If you work hard and keep practicing abdominal muscles for more than a year, you still can't see it. Then you should review your diet.
Frequency: practice abdominal muscles every other day. Although most people only practice three times a week.
Quantity: Although many people do hundreds of sit-ups at a time, I suggest you choose the 2 14 exercises that are most effective for you, and only do three groups, 30 to 50 times in each group, and each group should be completely exhausted. My abdominal muscle training never exceeds 15 minutes.
Weight: The greater the weight used by abdominal muscle training, the greater the possibility of irregular movements and the thicker the waist. The idea that gaining weight can burn more fat is wrong. So I suggest you use tension and control instead of weight bearing, and tighten and stimulate your abdominal muscles with your mind.
Constant tension: when practicing abdominal muscles, keep the whole group of abdominal muscles constantly tense, and don't let them relax at the beginning or end of the action. Always reach complete exhaustion. Each group should be completely exhausted. Not counting the times. Keep doing it until your abdominal muscles can't contract any more. When you don't have to straighten your abdominal muscles completely. Don't arch your back, but hold your chest slightly. So as to concentrate the tension on the abdomen. The straighter the upper body stretches, the more power is exerted on the buttocks, which not only reduces the pressure on the abdominal muscles, but also increases the risk of lower back strain.
Training action: I usually only use three exercises. And avoid monotony by changing their order frequently. The following are my three favorite sports:
Sit-ups: Lie flat on the ground with your calves on the bench. Then shrink your shoulders and create an arc in your upper abdomen, as if to roll forward. Don't stretch your head forward when doing the action, just touch your legs, because this means that your back will leave the ground, so your hips will begin to share the work that should be done by your abdomen. When descending, I let my shoulders slowly return to the ground and never relax my abdominal muscles. Many people like to put their hands behind their heads when doing this exercise, but in most cases, all they do is pull their heads forward.
I am used to putting my fist in front of me.
Suspended leg lift: When doing this action, first of all, pay attention to avoid swinging, tighten your body and control the speed of action. In order to stimulate the intercostal muscles, my knees turn left and right, which also exercises the abdominal oblique muscles. The key to correct leg lifting is to extend your hips slightly forward. If you just lift your legs, of course it's comfortable, but it only stimulates your hips instead of your abdominal muscles. Do it my way. Exercise is hard, but it will completely stimulate your abdomen. The movement speed varies from person to person, but it is necessary to ensure that the leg release process is slow. To prevent shaking. Remember: your goal is to practice abdominal muscles. Instead of lifting your legs as much as you can. If you find it difficult to straighten your legs completely, you can bend your knees to do it. When the abdominal muscles become strong, then gradually straighten your legs and do it. Sit and lift your legs: This action can better stimulate the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward and down, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs. Until the toes are parallel to the eyes, then control. Control and tension are very important in the whole movement, and a slight negligence may lead to lower back injury. As the abdominal muscles become more and more tired, you can gradually bend your knees until you are completely exhausted. Many people like to lie flat on the bench to do this action, which will cause the hips and abdomen to twist the arc tension of the abdomen and concentrate more tension on the hips rather than the lower part of the abdominal muscles.