First, the training action learning period
Bodybuilding training seems simple, but it is scientific. Training is unscientific, light and ineffective, heavy and easy to get hurt. Therefore, in the early stage of bodybuilding training in the gym, you should first spend a month learning the movements of bodybuilding training and master the correct posture and movement characteristics of various trainings.
The training arrangement during this period can be training every other day, that is, one day of training and one day of rest. Every time you train 1 hour, you can practice every part of your chest, back, legs, shoulders, arms and abdomen. The large muscle group has 2 ~ 3 movements, and the small muscle group has 1 ~ 2 movements. Each action is divided into two formal groups, each group has 10 ~ 12 actions.
Don't be too heavy, the key is to master the characteristics of the action (mastering the correct muscle building training action from the beginning is very helpful for the later muscle growth).
How do novices gain muscle? What are the training methods? What are the principles for beginners to gain muscle?
Second, the muscle adaptation period
If a muscle wants to grow, it must awaken its function. Only through certain stimulation can the muscles be awakened. This cycle is synchronized with the action learning cycle. After half a month's study period, the intensity can be properly strengthened, the training arrangement can be unchanged, but the weight can be appropriately increased. The original weight that each group can do 10 ~ 12 times can only be increased to about 8 times in each group, thus gradually improving the intensity. But in the meantime, we should also pay attention to the key points of training.
Third, the muscle growth training stage
It is suggested to adopt a weekly cycle training plan: four times a week (it can be 1, 3, 5, 6, or 2, 4, 6, and Sunday), which is divided into: one day for chest muscles and triceps, one day for back and biceps, one day for shoulders, trapezius muscles, forearms, calves, biceps femoris and abdominal muscles, and one day for thighs (quadriceps femoris).