Muscle training has tricks.
First, develop two elements of beautiful muscles.
In order to make your muscle training mellow, firm, rigid and flexible, and keep it for a long time, you must understand the relationship between the two most basic elements of bodybuilding training: the arrangement of exercise and the recovery after training.
The amount of exercise refers to the stimulation of training on muscles, that is, the protein decomposition in muscle tissue is promoted through training. The function of recovery is to synthesize myofibrils and supplement a certain amount of protein, thus making muscle fibers stronger. Muscle growth is accomplished through recovery period.
Muscle recovery and growth have a certain cycle, and training can only be arranged after the end of a cycle to achieve good results. If the muscles are not fully recovered and supplemented with nutrition between two trainings, the muscles will not grow, but will become stiff, which will affect further training. In other words, the real muscle growth takes place outside the gym, not inside.
Second, recovery time.
Some muscle tissues need 48-72 hours to recover under the conditions of adequate nutrition. Smaller muscles such as biceps brachii can recover within 48 hours, quadriceps femoris and back muscles can recover within 72 hours. Usually you can get a good recovery after practicing a muscle for 72 hours. It should also be understood that the recovery process runs through the whole body and all its systems, and is not limited to a certain muscle tissue. So training the next day is the best.
In addition, it should be pointed out that the longer the training time, the better the effect. The length of training time varies from person to person, and different ages, training purposes, physical fitness and nutritional status will have an impact.
In order to let the muscles have a full rest and absorb nutrients, it is sometimes necessary to stop training for a few days, especially if the endocrine system is out of balance due to overtraining. This is also the reason for training the next day. This is to give the whole nervous system enough time to recover in order to organize the next battle. And what you get is not only mental relaxation, but also physical comfort. The symptoms of overtraining are comprehensive reactions, mainly muscle fatigue, and worse, it will damage your other systems.
Third, the adjustment of training plan.
After you train for a period of time, the old training plan should be adjusted. Because muscles adapt to the stimulation intensity of the initial training plan, to further improve, it is necessary to increase the training intensity. But the recovery ability of the body does not increase with the increase of training intensity, strength and muscle.
For beginners, the arm circumference at the beginning is 33 cm, and you can lift 40 kg. After several years of practice, the arm circumference reaches 46 cm, which can be lifted 160 kg. It shows that the training volume and intensity have increased by 400%. However, the toughness did not reach this level, perhaps only increased by 50%. That is to say, when the arm circumference is 46 cm, the body suffers more fatigue than when the arm circumference is 33 cm. The stronger a bodybuilder is, the greater the fatigue caused by high-intensity training. This is why it takes longer to recover the arm circumference of 46 cm than that of 33 cm. If the latter can recover in two days, then the former needs 5-6 days to recover.
In order to make progress, you must increase the intensity of training, but the increase of intensity will bring more pressure to your recovery ability. So you must reduce the number of training groups while improving the training intensity. Of course, it depends on whether you increase muscle strength or muscle endurance.
Fourth, the diagnosis and treatment of overtraining
Not fully recovered after training, indicating overtraining. Typical symptoms are persistent fatigue, easy to get angry, poor sleep, bad stomach bittern, joint pain, headache, nausea and listlessness. Any symptom will reduce your enthusiasm for training and make you unable to do your best. Addiction to the gym is a precursor to this symptom. If you hit a wall during your recovery, the only treatment is to leave the gym completely until your training enthusiasm is rekindled. Of course, it's best not to touch this wall.
When you recover, you should analyze the training plan and re-plan the content of future training courses, either reducing the training density or reducing the training intensity. When you return to the gym to resume training, you must stick to the new training plan and completely abandon the old training plan.
Adequate sleep is essential for recovery. When sleeping, the balance of pH in the body will be quickly restored, the nervous system will be repaired, and growth hormone will be secreted.
A balanced diet is the best guarantee for the best training. If you break down your diet and train/recover, 56% to 60% of your calories come from carbohydrates and 25% to 30% from fat. The main compensation means to promote recovery is to eat foods containing vitamins B and C. Vitamin B helps to absorb protein and various amino acids, and vitamin C helps to improve the immune system and prevent colds, pharyngolaryngitis and various infections. The destruction of the immune system is also the result of overtraining.
If you don't fully recover, all your training will be in vain. You will lose your muscle circumference and strength and feel listless. You know, your progress depends not on training harder and spending more time than others, but on your muscle recovery.
About diet:
Dietary nutrition is essential for everyone, and people engaged in bodybuilding training need adequate dietary nutrition. Only a reasonable diet and scientific training methods can beginners achieve the best training effect.
1. Scientific intake of dietary nutrition
Classification and selection of food
Nutritionists believe that if the daily food includes the following five groups, it can be called a balanced diet:
Low-fat cereals, potatoes, beans (excluding soybeans) and nuts mainly supply starch, followed by protein, minerals and vitamins, and are also the main sources of dietary fiber. Intake should meet the needs of physical consumption of trainers.
Meat, fish, poultry, eggs and soybeans (including nuts with high fat content) mainly supply high-quality protein and fat, as well as some minerals and vitamins. The biggest difference between the two is the quality and quantity of fat. Generally speaking, plant fat contains higher unsaturated fatty acids, while animal fat contains higher saturated fatty acids (fish contains less fat). This kind of food can provide high-quality protein and supplement the necessary energy in the form of fat, so it is essential in the daily diet of trainers, and its dosage is100-200g, of which animal food and soybean or bean products preferably account for 50% each.
Vegetables and fruits can mainly supply vitamins, minerals and fiber. They can increase food intake, promote intestinal peristalsis, and facilitate digestion, absorption and excretion. It can reduce the catabolism and excretion of cholesterol (very beneficial to reduce hypercholesterolemia and prevent arteriosclerosis). This kind of food should be mainly leafy vegetables, with a daily intake of about 0.5 kg.
Milk and dairy products can mainly provide high-quality protein, fat, fat-soluble vitamins, vitamin B2 and calcium.
Oil can mainly supply heat energy, unsaturated fatty acids and some fat-soluble vitamins. Although animal fat can be completely replaced by the second food, vegetable oil is essential because it is the main source of unsaturated fatty acids and an essential auxiliary material for cooking.
Reasonable intake of dietary nutrition
& gt→ Nutrients directly related to bodybuilding: protein, fat, carbohydrates, minerals (inorganic salts), vitamins, water and fiber.
During the training process, due to human exercise, glycogen reserves in the body decrease, body heat increases, and acidic metabolites accumulate. At the same time, due to different degrees of sweating and water loss, some heat energy will be consumed. Therefore, food should be used to compensate for the adjustment and avoid nutritional imbalance.
Research shows that there are about 50 kinds of nutrients needed for human growth and life maintenance, but there are seven categories directly related to body structure, especially health and bodybuilding: protein, fat, carbohydrate (sugar), minerals (minerals), vitamins, water and fiber.
Functions of various nutrients:
Training "lubricating oil" vitamins and minerals
During training, "medium" water is discharged for temperature regulation.
"Fuel" is fat and carbohydrate (sugar) that provide training energy.
Protein, the cornerstone of bodybuilding.
& gt→ Daily nutritional requirements during training.
The types of food should be rich and varied to ensure comprehensive nutrition. By reasonable intake of dietary nutrition, we mean to balance the diet, supplement the "lubricating oil" which is beneficial to training, the "medium" for training waste discharge and temperature regulation, the "fuel" for providing training energy and the "cornerstone" for keeping fit.
These nutrients can be obtained from rich meat, liver, eggs, milk, fresh vegetables, fruits and coarse grains. If we pay attention to science and balance in the method and proportion of eating, the effect will be better.
For example, vitamins A and E can be absorbed by cooking with oil, while vitamin C has poor heat resistance and needs to benefit from eating raw vegetables and fruits. There are also some vitamins, which can only play a better role in the body when mixed with other vitamins.
& gt→ Ideal diet structure
The ideal dietary structure is that protein accounts for 25%~30% of the total, and carbohydrates account for 55%~60% of the total. Protein accounts for 25%~30% of the total.
Carbohydrates account for 55%~60% of the total.
& gt→ According to different physiological characteristics and training objectives, specially arrange the combination of nutrition and diet.
On the other hand, beginners can make special nutrition arrangements and recipe combinations according to different physiological characteristics and training objectives.
It should be noted that beginners generally do not need to supplement extra nutrition when they have obtained a balanced diet, and supplementing too much nutrition is harmful to training.
For example, obese people should consume at least 1g of protein per kilogram while choosing "diet food" and controlling their food intake, so as to ensure the basic needs of bodybuilding training.
People who are weak should pay attention to supplementing fat and sugar foods in moderation to increase muscle energy storage.
Side effects of excessive nutrition intake
Protein excessively increased the burden on the gallbladder and kidneys.
Excessive sugar and fat (including cholesterol) increase the load on the heart, weaken the sensitivity of the body, hinder the normal function of internal organs, induce cardiovascular diseases and easily cause obesity.
Excessive vitamin A supplementation can cause poisoning, damage hair quality and hair loss.
Excessive salt intake leads to high blood pressure, which makes the body accumulate too much water and make the body bloated.
Step 2 arrange meals reasonably
The diet formula of bodybuilders is: protein food with low fat content and food with high carbohydrate content.
So how many meals do beginners eat every day? When can I eat well?
So how many meals do beginners eat every day? When can I eat well? Experiments show that it is more suitable for beginners to adopt the method of "five meals a month", that is, eating five times a day, with 60% to 70% full each time, or eating five meals to reach the sum of calories in a day.
The proportion distribution of five meals during the eclipse, the intake opportunity before and after training
Breakfast should account for 20% of the total, breakfast (between breakfast and lunch) should account for 65,438+00%, lunch should account for 30%, lunch (between lunch and dinner) should account for 65,438+00% and dinner should account for 30%. Food can be digested and absorbed by using the "five-meal eclipse method".
The interval between training and eating is generally small to moderate exercise, and you can eat after half an hour's rest; If you do a lot of exercise, you should rest for at least an hour before eating.
References:
Refer to www.54jke.com Forum.