The first is creatine: creatine has an impact problem. For the first five days, 20 grams a day, four times.

After 5 days of impact, 5 grams per day, mainly half an hour after training.

Dietary arrangements for the first five days:

5 grams of creatine in the morning, 3 egg whites, an egg yolk, a cup of soybean milk or oatmeal, a potato (or steamed bread, etc. As you wish).

/kloc-eat a banana, two egg whites and an egg yolk (or an egg white) at 0: 00.

Noon rice or noodles, a chicken leg and some potatoes.

Half an hour before training, 5g creatine 20g protein powder 60-80g oatmeal (oatmeal is very cheap in the supermarket).

Half an hour after training, 5g creatine 40g protein powder 60-80g glucose (or two bananas or two spoonfuls of honey).

Dinner is the same as lunch.

Half an hour before going to bed, 5g of creatine, 30g of protein powder (if you can afford casein, you don't need to eat protein powder and milk powder, it is more effective to eat 30-40g of casein) and 20g of milk powder (you don't have to drink it).

After the first five days of training, only 5g creatine is added every day, and the rest remains unchanged. Then you eat for 65,438+05 days, and then you stop adding creatine for 65,438+00 days, and the rest remains unchanged (that is, adding creatine for 20 days a month is enough, and stopping eating for 65,438+00 days), and then you can eat like this every month.

The above is the arrangement of the training day. After the first five days, as long as the two supplements before and after the afternoon training are changed to one non-training day (5g creatine 60-80g oatmeal 40g protein powder), the rest will remain unchanged.

Training arrangement:

Day 1: Thoracic Tripod Group 8RM- 10RM, four groups for each movement.

Chest: Action sequence: barbell bench press dumbbell bench press up oblique barbell bench press up oblique dumbbell bench press. Tilt the dumbbell bird upward to cross the chest of the Larry clamp.

Three heads: action sequence: supine arm flexion and extension sitting posture dumbbell arm flexion and extension rope pull down narrow grip flat bench press

Day 2: Shoulder and abdominal muscles (8- 10RM) are in one group, and each movement has four groups.

Deltoid: Action sequence: barbell on head, dumbbell on head, standing posture, rowing with dumbbell upright.

Trapezius muscle: Action sequence: barbell shrugs dumbbells shrugs behind barbell, shrugs upright barbell and pulls it up.

Abdominal muscles: Abdominal muscles: Sit-ups with 10 kg barbells (supine board): 40 in one group, 3 in the last group, 40 without barbells, 40 with 10 kg barbells, 50 in one group and 4 in the last group.

Day 3: Back Group 8- 10RM, four groups for each movement.

Back: Action sequence: barbell stroke, wide grip, pull-ups (now in groups of two and five), sitting posture, rope pull-down, and instrument stroke.

Two heads: action sequence: barbell bending dumbbell bending rope lifting barbell sitting bending.

There's a lot of action in it. If you don't know them, you can consult a coach or search online.

If you haven't practiced before, do 3-4 movements in the first month or two without muscles.

RM: That's the maximum number of times you can finish it.

The parts you practice every day can be combined at will, and the abdomen can be done every day. At first, you do 200 simple sit-ups a day, but there are no four groups. The abdominal muscles I wrote above are the way to practice to the back.

If you make up your mind, it is absolutely effective to stick to 1 month. The key is not to be lazy and make excuses to stick to it! Adopt it. It is customized according to your situation. This is from my gym