Muscle latitude and photos of various parts of the body:
There is a certain surplus in nutritional supplements, and the fat at the waist begins to accumulate again. This shows that 334 grams of muscle gain powder per day has not been completely converted into muscle gain. On the one hand, the training intensity is not enough, on the other hand, the intake is too large.
? By studying books and referring to the strength formula of bodybuilders' good grades,
The goals of my various strength indexes should be:
1.25 times the dead weight of bench press 90kgx1.25 =112.5kg.
? This is almost impossible to achieve,
? Squat and hard pull weight 2 times 90 kg× 2 = 180 kg.
? This can only be achieved, almost impossible,
? The strength and hard pull of lower limbs are far from reaching the standard, indicating that there are still serious problems in technology. The plan should be adjusted in the next stage of training.
? Before the new training begins, we should test the weight of 1RM with other trainers.
Special training method for five-minute warm-up of abdominal Roman chair during training 1 (Saturday 1-4)
Chest and back
There were 5 groups of supine compressions (instruments) in the super group, and each group repeated 12. 10.8.8 times.
Five groups of wide grip pulldowns were repeated 12. 10.8.8 times.
Four groups in the super group repeated the upward oblique push (instrument) 12- 10-8-8 times.
Four groups of narrow grip pulldowns were repeated 12- 10-8-8 times.
Dumbbell flying birds 4 groups, each group repeated 8 times.
The downward tilt dumbbell push-ups are repeated 12- 10-8-8 times in each group.
Have 4 rowing groups and 8 repetitions.
2×4 groups 10 dumbbell rowing.
Super group, sitting posture, pulling boat, group 4, 10 Repeat.
The instrument pull-ups were repeated for 4 groups, with a total of 10 times.
Reverse abdominal roll for 30 times and repeat X2.
The lateral buckling X2 is repeated 30 times.
Training period 2 (Tuesday to Friday)
thigh
Six groups of squats were repeated 15- 10-8-8-6-4 times.
Four groups of squats with anterior shoulder apparatus were repeated 8 times each.
Super group leg lifts (vertical direction) 4 groups with 8 repetitions.
Each of the four groups was repeated 10 times.
Super group's standing leg bends 4 groups 10 Repeat.
The weight-bearing body flexed forward in 4 groups, 10 repetitions.
shank
Heel lift, a donkey ride, repeat 10 times, and keep decreasing.
Stand and lift heels. Group 4 10 Repeat.
4 groups with heels in sitting position 10 Repeat.
abdomen
Roll the abdomen repeatedly for 30 times.
Sit on your knees and lift it up 30 times.
Hanging the abdomen 30 times.
Sit down and flip each side 50 times.
Complete abdominal suction for 5 minutes.
Training period 3 (Wednesday to Saturday)
Five-minute warm-up special training method for Roman chair of abdominal muscles
shoulder
Super group dumbbell press 1 group warm-up 15 repeat.
Five groups, with each group repeating 10.8.8.8.6.
Dumbbell-side lifting stretcher with one arm crossed side lifting 2×5 groups, 10 repetitions.
The dumbbell lift in the super group is repeated 8 times in 4 groups.
Four groups of self-possessed tensioners are horizontally pulled, and each group is repeated 8 times.
The super group held wide and straight, and 4 groups repeated 8 times.
4 groups of horizontal lifts, repeated 8 times.
upper arm
Super group standing dumbbell bending 5 groups, each group repeated 8 times.
The flexion and extension of dumbbell arms in five groups were repeated 65438 00 times.
Super group, 4 groups, 8 repetitions.
Standing barbell arm flexion and extension 4 groups, each group 10 repetitions.
Sanhe group
Four groups of eight repetitions of inclined bracket bending
Parallel bars arm flexion and extension 4 groups, each group 10 repetitions.
Single arm reverse grip 2×5 groups 10 repetitions.
Five groups repeated flexion and extension movements of the affected arm, each group was 65438 02.
Trilogy of forearm
Four groups of 8 repeated diagonal brace reverse-grip bends
4 groups of wrist flexion, 10 repetitions.
Four groups 10 repeated one-arm wrist flexion.
The training period is 1 (Saturday 1-4). The final plan refers to the differentiated training parts before, and selects the appropriate number and special training methods for each body part.
Chest, back and abdomen 10 minute Roman chair warm-up exercise begins training.
Each of the three groups repeated 10.8.6.
Super group
Each of the four groups repeated weight-bearing pull-ups (behind the neck) 10 times.
The four groups were pushed upward 15- 12-8-6 times.
Super group
Four groups of supine push-ups each 15- 12-8-6 times.
Pull-ups (in front of the neck) were repeated in 4 groups 15 times.
Super group
Dumbbell birds were repeated 10 times in each group.
Bend over and paddle with a wide barbell. 4. Repetitive decreasing method of 65438 02 times in each group.
Sanhe group
Four groups of instruments 15 pull-ups repeated descending method
Elbow flexion exhausted the four groups.
Tension bird 4 was repeated 12- 15 times in each group.
Sanhe group
Four groups of sitting stretcher 10 rowing times decreasing method
Each group of single-arm tensioners is marked with 4 12- 15 repetitions.
Repeat the supine dumbbell pull-ups for 4 groups, 15 times.
Abdominal 4-6 exercises a cycle, without rest between exercises.
Roll the abdomen repeatedly for 30 times.
Reverse belly roll 30 times.
Twist 2×50
Sit on your knees and lift it up 30 times.
The second stage of thigh training (Tuesday to Friday)
Super group
Each of the five groups repeated 65438 02 leg flexion and extension.
Repeat 5 squats in each group at 15-20.
Super group
Five groups of squats were repeated 12- 15 respectively.
Leg flexion was repeated in 5 groups, each group 12.
Super group
Huck squats in 5 groups. Repeat 15 in each group.
Weight reduction method with the heaviest leg lift
Three groups of straight legs pulled hard and stood on the stool or board repeatedly for 6 times.
Choose 3-4 for calf 6 to change toe position, inward and outward, generally forward.
Lift heel Riding Donkey Group 5 15 Repetition Times
The maximum weight in group 5 was 10 replicates.
Sitting posture with heels raised 5 groups 15 Repeat
5 groups 15 repeated with the calf machine to lift the heel backwards.
Leg machine group 4 12 Repeat
Standing posture, one leg lifting heels, 4 groups, 12 Repeat.
Abdominal 4-6 exercises a cycle, without rest between exercises.
Sit on your knees and lift it up 30 times.
The stool is repeatedly rolled up 30 times.
Push-ups (lower back) 15 repetitions
Turn over and roll over 30 times.
The third stage of shoulder training (Wednesday to Saturday)
Sanhe group
Four groups of pre-shoulder instrument pushing, each group repeated 65438 00 times.
Repeat dumbbell side lift 65438 00 times in each of the four groups.
Each of the four groups was repeated 65438 00 times.
Sanhe group
Four groups each repeated 65438 02 times to push the barbell (neck alternating back and forth).
In the four groups, each group repeats 10 lateral lifting of the puller.
Each group repeatedly lifted 65438 00 times on the prone side.
trio
Before barbelling, it was divided into 4 groups and repeated 10 times.
After sitting, each of the four groups repeated 10 times.
Shrugging was repeated 10 times in each group.
Upper arm super group
Four groups decreasing method of barbell lifting
Each of the four groups repeated 65438 00 times the flexion and extension (barbell) of standing posture with narrow arms.
Sanhe group
Four groups of barbell diagonal brace bending are repeated 10 times.
Each of the four groups repeated supine barbell arm flexion and extension 65438 00 times.
Each of the four groups has 65,438+00 repetitions.
Sanhe group
Four groups each repeated supine dumbbell arm flexion and extension 65438 00 times.
Uphill lifting (increasing the slope in each group) Four groups 10 repetitions in each group.
In each of the four groups, the flexion and extension of the barbell arm were repeated 65438 00 times during supine and reverse grip.
Super group
Four groups 15 concentrated bends are repeated once and a half.
Standing posture, one arm flexion and extension, 4 groups, 12 repetitions.
Super group
Kneeling stretcher arm flexion and extension 4 groups 12 Repeat.
Kneeling stretcher arm flexion and extension (with rope) 4 groups 12 Repeat.
Trilogy of forearm
The barbell bends the wrist backhand, and each group repeats 10 times.
Four groups each repeated barbell wrist bending 65438 00 times.
Each of the four groups repeated 65438 00 times of one-arm dumbbell wrist flexion.
Abdominal 4-6 exercises a cycle, without rest between exercises.
Turn over and roll over 30 times.
Abdominal suspension 15 repetitions
Possession twist 2×50
The instrument rolls 15 times.
20 19 made a training plan according to the latest books and started from scratch.
Although it takes a lot of time to confirm, it is still a way.
At present, the development direction of my basketball determines that I need to lose weight while maintaining the original muscle content, and at the same time increase the maximum strength and core strength of the lower body. And there are certain requirements on starting speed, jumping ability and aerobic endurance.
? This requires me to add aerobic endurance training, jumping training and strength training to my training plan instead of speed endurance training. In terms of fitness, I want to increase absolute strength instead of muscle, and I also want to attach importance to and increase the training of core strength.
? In order to effectively improve the fat-free body weight, we should further adjust the supplement and reduce the intake of carbohydrates under the condition of avoiding ketosis. The tonic was changed from muscle-increasing powder to nitrogen protein powder. At the same time, ensure the intake of glucose and creatine.
The components of myp instant oats include:
Every day 100G. Contains 62g carbohydrate, protein 1 1g, three times a day, with a total of * * * carbohydrate 186g, and protein 33g. Also need to add about 20 grams of protein. This needs nitrogen protein powder to supplement. At the same time, non-training days also need to supplement protein. Non-carbohydrate,
MP muscle powder
332g, 252g of carbohydrate and 50g of protein can be used for the recovery on match day or heavy exercise day.
? Because there are a lot of carbohydrates purchased at present, it is impossible not to eat muscle-building powder supplements at all.
. Therefore, the daily supplement method is:
1 Before or during the morning training? MP, 1 spoon 63g carbohydrate, 12.5g protein.
2 One creatine before afternoon training.
3 After afternoon training, nitrogen protein powder 1 spoon 24g protein.
4 Before going to bed at night, oat 100g, carbohydrate 62g, protein11g.
Oats don't taste very good. The original taste is even bitter. You can't swallow them without adding some glucose. Therefore, it is not recommended to students.
A glass of water a day is enough! Although this cup may be a little big,