Your training method needs to be improved (never mind, let me get this straight, I just got my bodybuilding instructor's certificate this summer).
First, the training direction:
1. If you just want to practice the upper body, you must practice your chest muscles and add the most classic action bench press. (At the beginning, there are many kinds of non-movements, such as supine push (pectoralis major), upward oblique push (upper edge of pectoralis major) and parallel bars arm flexion and extension (lower edge of pectoralis major).
2. Followed by latissimus dorsi, many bodybuilders ignore the training of latissimus dorsi, which is completely wrong. Pectoralis major and latissimus dorsi are antagonistic muscles, and the strength of pectoralis major is influenced by latissimus dorsi to some extent. Secondly, when practicing latissimus dorsi, you usually choose a wide grip pull-up, and beginners can also use a narrow backhand grip pull-up, which will stimulate the muscles of biceps and forearms, deltoid and triceps roots very strongly (definitely better than you).
3. Third, it is your deltoid muscle. The basic movements are barbell pressure and dumbbell pressure, which are the best two movements. Many bodybuilders like to do dumbbell side lifts and dumbbell front lifts. These two movements are also good, but they are more suitable for senior bodybuilders whose muscles are already large, but some are not obvious enough. For people who have been exercising for less than a year, I suggest not paying too much attention to these two movements (because the effect is not good, the difference is far from it).
4. Abdomen and abdominal muscles are typical small muscle fast groups, which are difficult to practice. Because of their quick recovery, they are different from other muscle groups, and each group is exhausted when practicing abdominal muscles. But you are thin, and your abdominal muscles are easy to swim.
Two: the number of training groups, as well as the number and time interval of each group.
The movements I mentioned above are fixed in one place every day, so the stimulation will be full. Don't confuse them. Don't think that after practicing for 10 minutes, your muscles will grow by 10 units. After practicing for 20 minutes, the muscles will grow by 20 units, which is out of proportion.
You practice the same part for 10 minutes. If the long muscle is 10 units, it may be 30 units longer in 20 minutes, and 50 units in half an hour. Understand?
If you don't have enough time to train a part every day, it will take 50 minutes. When I say four groups for each movement, (except abdominal muscles, abdominal muscles can be practiced every day) 12- 15 is too much for each group! ! ! ! If you feel tired when you make 8- 12 pieces in a group, this weight is appropriate. If we can make 13 pieces, the weight will be light. The rest time between each group and each group is preferably 90s, and it can also be controlled at 120s if the weight is heavy.
Third, finally, let me answer your knowledge about nutritional supplements. Protein and carbohydrates are very important, but you beginners will grow up quickly whether you eat protein powder or not, so protein powder is not necessary for the time being. But protein must bring it! ! ! Lean meat of animals (beef is the best, chicken legs are obviously not as bad as beef), eggs and milk are the best sources of protein. When eating eggs, you can't eat more egg yolks. The high cholesterol content will increase the burden on the gallbladder. Just eat more egg whites. My old coach (the third place in the 70kg class in our bodybuilding competition) told me that it is ok to eat three or four, and 250ml of milk is enough. Eat more meat if you can, and at the same time, you should supplement your energy appropriately. Needless to say, you can eat bananas and other fruits before fitness.
Fourth, let's talk about living habits. Never stay up late. Training usually takes place after three o'clock in the afternoon. Try to take a nap, don't drink or smoke. Be sure to get enough sleep, because it is during sleep that the peak of muscle protein synthesis appears. Bodybuilders generally eat less and eat more, which has certain scientific principles, but the traditional diet of three meals a day is also possible.
Fitness for two years, now height 170cm, weight 65kg, bench press 85kg. I can't say I'm muscular, but I'm not bad, because I have very little fat, so my muscles are beautiful. I took a lot of detours during my fitness, which is my practical experience, which is very helpful for beginners. I hope you can get your ideal physique as soon as possible!