Rapid muscle exercise program &; Diet plan: Now many friends go to the gym and find that it has no effect for a long time. The following is an effective fitness and muscle building plan for newcomers, which will receive satisfactory results after 3 months. Just try it. The time interval between the following groups is 1 minute. The first day of exercise interval of 3 minutes: warm up the triceps brachii first. Jog for 5- 10 minutes. 30 low-weight flat barbell bench press (1): flat barbell bench press, 4-6 groups of 8-12 each; The second action: upward inclined barbell bench press, with 8-12 for 4-6 groups; The third measure: flat dumbbell bench press, 4-6 groups each with 8-65438. Groups 4-6: 8- 12 in each group. The fifth action: lift chest dumbbells (light weight) horizontally, 4-6 groups, 30 in each group (do this action when the weight of barbell bench press exceeds 60 kg). The sixth measure: flat barbell narrow grip, 4-6 groups: 8-65438. 4-6 groups, 8- 12 in each group. The next day: warm up the back muscles and biceps first. Jog for 5- 10 minutes. 1 action: pull-ups, 4-6 groups, until each group can't move. The second action: rowing in a sitting position, 4-6 groups, 8- 12 in each group. The third action: rowing in a standing position, 4-6 groups, 8- 12 in each group. 4-6 groups, 20 people in each group rest 10 minute. The sixth action: barbell lift twice, 4-6 groups, 8- 12 in each group. The seventh action: lift 2 dumbbells, 4-6 groups, 8- 12 in each group. The eighth measure: concentrated lifting, 4-6. Jog for 5- 10 minutes. 30 low-weight side lifts (1): standing barbell lifts, 4-6 groups, 8-12 in each group; The second measure: sit in dumbbell lifts, 4-6 groups, 8-12 in each group; The third measure: lift dumbbells in front, 4-6 groups, 8-02 in each group. That is to say, practice for 3 days and rest 1 day. Every action must be completed in a very standard way to be effective, and it is impossible to make it clear in words and pictures. When you get to the gym, ask people and coaches around you to help you correct your movements. Pay attention to diet and eat more egg whites and milk. Eat protein powder if possible and pay attention to rest. When you don't practice, you must have a good sleep and don't exercise vigorously. After 3 months, you will be surprised to find that your body shape is different from that of the people on the street! The all-day diet plan for muscle gain is worth referring to. Drink a cup of 250 ml warm water after getting up in the morning. Breakfast at 7: 30, 1 cup of cereal, 2 slices of whole wheat bread, 2 eggs, 1 cup of vitamins, and later 1 cup of juice. 10: 00 apple 1 12: 00 lunch 200-250g vegetables (less oil), white meat 100- 150g, more staple food 150g (recommended for coarse grains. Staple food 100- 150g (nutritional supplements can be added with dinner) 17: 00 Dinner 200-750g vegetables (you can eat some raw vegetables, but you must wash them, meat 100g) 19: 00 After training, 22: 30 1 serving of fruit or 1 cup of milk (low fat). Vegetables: cucumber, tomato, celery, leek, cabbage, green vegetables and lettuce. Fruit: apples, oranges and peaches. Muscle-building foods: coarse grains, beans, eggs (yolk removed), boiled potatoes, white meat and seafood. Eat less: melon seeds, peanuts, ice cream and other snacks, Chinese cooking. Eat red meat such as beef, mutton and pork in moderation. You can eat more fish, chicken (peeled) and seafood. Drink less carbonated drinks, orange juice (impure) and other drinks. It is recommended to supplement 1 multivitamin every day with 8-9 glasses of water every day. In addition, ensuring the intensity of exercise and regular and continuous exercise are the key to the success of muscle augmentation. The arrangement of bodybuilding plan mainly has the following characteristics: 1, each muscle has a week to recover, so you can use high-intensity training in every training class, so that each muscle can be really stimulated during training, and at the same time, there is enough time to recover and grow. 2. Taking the quadriceps femoris as a training class alone can stimulate the thigh muscles to the maximum intensity. With nutrition and rest, you can realize the high-speed growth of thigh muscles and stimulate the muscle growth of the whole body. 3. The main goal of this plan is to stimulate the growth of large muscle groups: chest muscles, back muscles, shoulders and thighs, while taking into account the stimulation of various small muscle groups. It is also helpful to increase the strength and latitude of small muscle groups. The specific plan is as follows: the first class: chest and triceps chest: flat barbell bench press: 6 ~ 8 times in each group *4 groups, before, I had to do two groups of low-weight warm-up and upward inclined dumbbell bench press: 6 ~ 8 times/group *3 groups of flat dumbbell flying birds: 8 ~ 10 times/group *3 groups of crossed chests: 8 ~ 10 times/group *3 groups of triceps: narrow bench press: 6 ~ 8 times/group *3 groups of supine dumbbell single arm flexion. Kloc-0/00 barbell rowing: 6 ~ 8 times/group *3 groups or wide grip pull-down: 6 ~ 8 times/group *3 groups V pull-down: 6 ~ 8 times/group *4 groups biceps: standing barbell lift: 6 ~ 8 times/group *4 groups inclined plate curved bar barbell lift: 6 ~ 8 times/group. Biceps femoris and abdominal muscles shoulder: Dumbbell bird: 6 ~ 8 times per group *4 groups before I do two groups of low-weight warm-up and dumbbell push-ups: 6 ~ 8 times per group *4 groups of bending birds: 8 ~ 10 times per group *3 groups of trapezius muscles: shrug: 6 ~ 8 times per group *4 groups of forearms: dumbbell reflex:/kl. The fourth group (heavy weight, pay attention to contraction and stretching): biceps femoris: prone leg hook: 6 ~ 8 times/group * the fourth group, before doing two groups of light weight warm-up or straight leg hard pull: 6 ~ 8 times/group * the fourth group, Before doing two groups of light-weight warm-up abdominal muscles: upper abdomen: 8 ~ 15 times * fourth group (upper abdomen: 8 ~ 15 times) fourth category: thigh (quadriceps femoris) squat: 6 ~ 8 times/group before doing two groups of light-weight warm-up (squat or squat) leg lifting: 4 ~ 8. Many beginners often make the mistake that they can't settle down to complete the movement learning and muscle awakening training for one month, and enter the muscle building training too early, which often leads to injury or insufficient training intensity.