Eat protein powder and muscle-building powder after each exercise, and it will grow quickly.
Others gained 30 kilograms in April:
In 2003, I graduated from the Institute of Physical Education. I don't want to be a teacher I came to Guangdong to start my career as a fitness instructor. It has been four years, and it makes people feel proud to recall the hard training days! Because I used to practice track and field, I was not strong at that time, only 128 kg (height 172CM). I was an assistant coach when I first went. After three months, he became the head coach, and his weight increased from 128 kg to 160 kg (the fat rate remained at 65438+).
I gained 30 pounds in 4 months. Many members asked me what supplements I took and what medicine I took. In fact, I didn't have any. At that time, I just debuted and wanted to eat, but I didn't have the money to buy it.
Training arrangement for the first month: training every other day.
I've never been exposed to bodybuilding and become a coach. It's really fast enough. But there are still physical and theoretical foundations, so everything is mastered quickly. The basic movements are mastered quickly. The following plan began after mastering the basic movements.
At the beginning, I laid a good foundation and did more basic movements and double joint movements. Adopt training every other day
The first week of adaptive training, basically just practice and exercise, do not need too much weight, standardize movements and find feelings.
Chest muscles: barbell bench press 2-3 groups * 8- 12 times.
Back: chest pull-down 2-3 *8- 15 times.
Shoulder: Sitting posture is recommended for 2* 8- 12 times.
Barbell bending: 2* 8- 12
Squat: 2-3* 8- 12 times
Supine arm flexion and extension 2* 8- 12
These actions don't have to be done. If you feel tired, you will be fine. The diet at this time is eaten in the canteen. Ordinary fast food means adding two more eggs every day.
After almost two weeks, my weight was about 130, that is, two golden dragons, and my body shape remained basically unchanged.
The following is the official intensive training in April:
The second stage: double differentiation training, the next day training, gradually increase some weight, at this time bench press about 50KG.
The first time: chest, shoulders, three heads
Barbell bench press 3*8- 12
Lying bird 2-3 * 8- 12
Shoulder pressure (barbell or dumbbell) 2-3*8- 12
Dumbbell neck flexion and extension (arm down) 2-3 * 8- 15
The second time: back, legs, two heads
Pull down 3 * 8- 15 times.
Barbell rowing 2-3*8- 12 times
The barbell bends 2-3*8- 15 times.
Squat 3 * 8- 12
The above two alternating trainings lasted for about a month. After eating it, it didn't change much, but its weight almost increased to 140.
The third stage: three differentiation training, which I have been insisting on until now. Of course, there will be some alternate movements and training plans during this period, which is also training every other day.
Day 1: chest muscles, three heads
Barbell bench press 3-4 * 8- 12
Dumbbell bird 3 * 8- 15
Tilt bench press on dumbbell 3 * 8- 12
Supine arm flexion and extension 3-4*8- 15
Flexion and extension of posterior cervical arm 3 * 8- 12
Day 2: Back and shoulders
Chest pull-down 4 * 8- 15
Barbell rowing 3*8- 12
Rowing with one arm 3 * 8- 12
Sit and press 4*8- 12.
Dumbbell side lift 3 * 8- 15
On the third day, legs and two heads
Squat 4 * 8- 12
Leg lift 3 * 8- 12
Leg flexion and extension 3*8- 12
Barbell bending 3 * 8- 15
Dumbbells bend alternately 3 * 8- 15.
I basically don't do aerobics at this time. In terms of nutrition, besides eating in the canteen, I will cook five eggs every day and throw away two yolks after training. A few eggs were added to breakfast.
The fourth stage: crazy training period
At this time, I have only been working for a few months, my salary is very small, and my nutrition can't keep up. In addition to eating in the canteen every day, add three servings of fruit and up to 20 eggs 10 eggs every day. Eat 5 whole eggs in the morning, and after training, one whole egg is matched with 6 egg whites and fruits. The training content is similar to the previous stage, but the number and weight of groups are increased, and the weight reaches 150 kg. It was not until later that the company jumped ship and the treatment was much better. Training and nutrition finally completely keep up with:
Breakfast: eggs, milk, oatmeal (5 eggs +2 spoonfuls of oats+a box of milk) and fruit.
Chinese food: two big potatoes or rice, half a catty of lean beef and a big plate of vegetables.
Before training: whole wheat bread or fruit, water
After training: 6 eggs, fruit 1 piece.
Dinner: half a catty of chicken breast, two bowls of rice or steamed bread, and a large plate of vegetables.
Meal: 5 eggs, 1 fruit, milk.
Training is basically training every other day. The training movements are alternating, not static, but the basic movements are still done. I do extreme training every two weeks. I occasionally do super group training. In fact, my training speed is still too fast, but because I have practiced track and field for so many years, my physical foundation is better. This speed is too fast for ordinary fitness enthusiasts. Reduce appropriately.
Day 1: chest, three heads
Barbell bench press (flat grip and upward tilt) 4-5 groups * 6- 12
Dumbbell bird (flat and oblique) 4-5 * 8- 15
Dumbbell bench press (flat and inclined) 4 * 6- 12
The parallel bars bend and stretch (load) 4 * 8- 12 times.
Narrow bench press (supine arm flexion and extension) 4-5 * 8- 15
Dumbbell neck and back arm flexion and extension (single hand) 4-8- 15
Press the arm (bend and extend the arm) 4 * 8- 15.
Day 2: Back and shoulders
Barbell rowing (pull-ups) 4-5 * 8- 12
Dumbbell rowing (hard pull) 4 * 8- 12
Cable boating (T-pole boating) 4 * 8- 15
Equipment boating (equipment boating) 4 * 8- 12
Barbell recommendation 4 * 8- 12
Side lift 4 * 8- 12
Bend with one arm and lift 4 * 8- 12 horizontally.
The third time: legs, two heads
Squat (lunge) 4-5 * 6- 12
Leg Push 4 * 8- 12
Leg flexion and extension 4 * 8- 12
Leg bending (straight leg hard pulling) 4 * 8- 12
Barbell bending 4 * 8- 12
Dumbbells bend alternately 4 * 8- 12.
Bracket bending 4 * 8- 12
In this way, until the fourth month, the weight finally reached 160, and after a while, the maximum weight reached 170, but later I went to Shenzhen AVIC as a personal trainer. The club I went to was Wang Di Women's Club, where the equipment was light, girls used it, there was no place to take a bath, and the training environment was good. For three years, my weight has remained at 65438+. I came to Guangzhou Limeijian Tianhe Store. The equipment here is first-class, all made by Life and Hummer. The environment is very good There are almost 30 coaches, all of whom are very good. Haha, you can practice well again. However, I no longer want to be a big man walking sideways, but I am healthy, fit, with good lines and physical fitness. I look good in clothes and clothes, and I envy men and women.
PS: My current training plan. Or training every other day?
The first day; Chest muscle "three heads"
The next day: shoulders \ two heads
Day 3: Back \ Legs
I don't practice my legs very much. I just need two or three movements. Keep it because my legs are too thick. Before 65CM, I felt uncomfortable squatting in my pants. Practice my lines and keep them at 60 yards. Now 82KG, the target weight is 75KG!
In addition, for abdominal muscles, I basically practice by feeling. After each training, if I don't feel very tired, I will practice my abdominal muscles crazily, basically two or three times a week, with three or four movements each time, with 4 to 5 groups for each movement. During this time, I started running and preparing for cycling lessons. In addition to making my muscles bigger and clearer, I also want to show my eight-speed abdominal muscles. I want to play basketball and climb mountains. Life is full of sunshine.