At the beginning, primary bodybuilders mainly master the correct exercise methods and develop good eating habits, which must be gradual. There is an old saying in the fitness circle called 3 points exercise and 7 points diet, so we should pay attention to the combination of nutrition, sleep and exercise. 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, 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. Details of the muscle training plan in the gym * Pull-ups on Monday, 3× 12RM, heavy hammer sitting posture, 4× 10, sitting posture, paddling 4×8, standing posture, dumbbell bending, paddling 3× 12, standing posture, barbell bending, 3× 10 * Wednesday.
* Saturdays squat 4× 12 leg lift 5× 10 sitting leg flexion and extension 4× 12 prone leg flexion 5× 12 heel lift 6× 12.
Nutrition plan
Brand-new day, stay alive. You can eat more rice every day. Almost all bodybuilders should eat as many times as possible in a day, and try to ensure that they eat at least five times a day on rest days and at least seven times on training days. Everything you eat every day has to be changed for products.
Planting and eating. This can ensure the continuous flow of trace substances and various micronutrients in the body and promote muscle growth. Continuous energy supply can ensure that your metabolic rate is improved, so that you can use energy instead of using it.
Store it in the form of fat.
1, protein should be supplemented for every meal. Besides having more meals every day, it is also the best choice to give priority to protein for each meal. If you eat at least 20g of protein per meal, you should eat at least 1 g of protein per pound of body weight every day.
Another advantage of easy access to the target is that a stable supply of amino acids in the body can prevent your muscle tissue from decomposing.
2. Have a small meal before training. There used to be a widespread saying that it was called fasting practice. However, research shows that a little extra diet before training suggests adding 20g of protein, such as whey protein, and 20-40g of slowly absorbed carbohydrates.
Compounds eaten before training (15-30 minutes), such as fruits, can provide the energy needed for training and assist the recovery and growth of muscles after training.
3. Simple carbohydrates and protein can be ingested after training. After the training, it is a very critical nutrition window period. At this point in time, your body needs to quickly absorb carbohydrates, 50-100g, which actually depends on your body shape and diet.
And quantify the training situation. This supplement will restore glycogen storage consumed by weight training, and at the same time, it will increase water use efficiency and protein synthesis. In addition to quickly adding 40-60 grams of protein after training, you provide structure for your body.
Raw materials for big muscles. It is an ideal combination to add a little simple carbohydrate while supplementing protein, because it is easier to absorb.
4. You can eat some solid food soon after training. In FLEX, we think that dietary supplement after training includes two meanings. The first dietary supplement comes from liquid protein recovery drinks and rapidly digestible carbohydrates (mentioned earlier).
); After the second supplement, about 1 hour, we need to eat some solid food, and it is mainly high in protein. If you are in the stage of muscle growth, you should eat a lot of slowly absorbed carbohydrates (60 grams or
More), such as black rice, sweet potato, whole wheat bread. If you are in the stage of reducing fat, you'd better eat less carbohydrates. For example, you can mainly eat vegetables and have a small proportion of slow-acting carbohydrates (25-50g). In addition to breakfast, such solid food
Adding food is the most important meal in a day, because it can help restore and increase strength.
Taking supplements later in the day should reduce carbohydrates. Although FLEX recommends that you consume all the carbohydrates you need in almost one day before and after training, we also suggest that you should gradually reduce carbohydrates over time.
Intake. Later in the day, especially after you have eaten several times after training, you consume less energy for exercise, and they are more likely to accumulate into fat at this time.
6, eat protein before going to bed to accelerate the growth of the body to prevent the body from using muscle reserves to supply energy, one of the best ways is to quickly supplement the right amount of protein before going to bed at night. You can take a walk before going to bed.
20-50g slowly absorbed protein will provide enough nutrition for your body, repair and shape muscles. A serving of casein before going to bed is an ideal nutritional supplement; Of course, skim cheese is also a good substitute.
7. It is very important to take mineral supplements regularly and when to take a certain amount of mineral supplements. Calcium can interfere with the absorption of zinc, magnesium and other minerals. In order to avoid this situation, ZMA (zinc magnesium diazepam) can be added, which is recommended.
Use on an empty stomach, such as when preparing for sleep. As for calcium, you need to drink solid food and eat it early in the day. For example, breakfast and dinner are ideal times for calcium supplementation.
8. Be sure to force yourself to eat more during the muscle gain cycle. If you want to be big, you must eat. You need to focus on high-quality bodybuilding diet, such as using chicken, pure red meat, fish, eggs, dairy products, rice, potatoes, and of course you can.
Using food and supplements is the same as establishing a high-quality diet and is relatively easier to implement. When gaining muscle, it is best to use beverages that promote muscle gain, such as whey protein supplements (with or without carbohydrates). You can even get rid of oil occasionally.
Milk accounts for about 1/4 of the total diet. Liquid food makes it easier for you to get the energy you need to help you gain weight. It is ideal to supplement casein between meals. Studies have proved that taking casein will make you feel less full than whey protein.
Feeling. You can stimulate your muscle growth if you want, but you can't think that horses are strong and don't eat grass. You have to give your body enough raw materials.
The first meal: Because there is no food for breakfast overnight, 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. Breakfast is not very appetizing, and liquid foods such as milk or protein powder can be used instead.
Second meal: snacks in the morning. About 3 hours after breakfast, it's time to eat again. This is one of the few meals in a day. Just let the body get energy supply and maintain the continuous flow of amino acids in the blood all morning, and you can add some protein powder in moderation. 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: protein is the main lunch, including 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 the 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 is the drinking department that is taken 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: The most important part of the snack 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.