If you just start fitness or bodybuilding training, you should immediately make a training plan that is completely in line with your physical characteristics, work nature and time schedule.
In order to make an accurate plan and implement it correctly, you must first choose a good gym. The concept of a good gym is:
1. Sufficient and practical equipment,
2. Professional bodybuilding coach. Professional coaches are very important. They can help you make a plan and give you correct guidance in your future training, so that you can avoid detours. If your current coach is a weightlifting coach, or someone who doesn't have bodybuilding expertise, then you need to change to a gym and a coach. When making a training plan, the following points should be followed.
First of all, simplicity is the most important thing
Every trainer wants to find the training secret that can make muscles develop rapidly at the beginning, so he regards the training methods of stars as the treasure. However, most of the training methods of stars are quite complicated, including many isolated exercises, and some of them are self-created, highly technical and intensive. Therefore, the training method of star players is not the secret that novices are looking for. If there is any secret in bodybuilding training, it is science-the science of training. For beginners, the science of training is simple and basic compound training, such as bench press, squat, hard pull and so on. Although these simple actions are boring, the effect is beyond doubt. Almost every champion won the "super block" by compound training. Li, winner of the eight-time Mr. Olympia? Hani didn't start regional training until he won the national championship. Before that, his training plans were almost all compound exercises.
Basic compound training is listed as the "main course", with the purpose of enhancing basic quality, developing large muscle groups and laying a solid foundation for future "refinement".
Second, the goal is clear
You'd better list your training plan in big paper and characters, and the training objectives should be written in the most eye-catching position in red pen. The more specific the better, such as "I want to practice a thigh with a circumference of 60 cm!" "or" 70 kg 18 ABS! "When you are tired of boring training, when you want to be lazy, those eye-catching words will deeply stimulate you and make you feel ashamed of your laziness.
Third, continuity and gradualism.
Persistence and gradual progress are two important principles in making training plans. If you don't insist on training, your muscles can't get sustained and regular stimulation, which leads to slow growth; If the training intensity does not increase, the muscles will adapt to the given stimulus and grow slowly. Effective planning can not only ensure the continuity of training, but also ensure the gradual increase of training intensity.
Frequency, quantity and intensity are the three elements of a training plan. The quantity and degree of these elements depend on whether the training can be sustained and gradual. So, don't interrupt the training and don't miss a training class. On the contrary, training should not be over-frequency, the training amount should not be too large, and the weight should not be rushed, otherwise it will lead to overtraining and even injury due to excessive load. Then you must stop training.
Fourth, frequency.
Frequency means practicing several times a week. The setting of frequency depends on your recovery ability after training, and recovery ability depends on three factors: physical fitness, sleep and nutrition. In addition, the influence of your work nature and family burden on your resilience can not be ignored. If your work and housework consume a lot of physical strength and energy every day, it will delay your recovery process.
Generally speaking, junior trainers with jobs and families will do it for a week.
Two cycles of weight-bearing exercises are more appropriate. For students, three cycles a week is also possible. The specific arrangement of each cycle depends on time and physical condition. It is best to practice for two days in a cycle, one day for the upper body and one day for the legs. Two cycles a week is based on the average recovery ability of the human body. Ensuring sufficient recovery time without procrastination not only considers the continuity of training, but also does not destroy the gradual nature of training.
Two cycles of weight-bearing training a week can make time more relaxed, and people with large body fat can also arrange 340 minutes of aerobic training on the rest day between the two cycles. But the intensity of aerobic training should not be too great, so the heart rate during training is 120- 140! V. Quantity
The amount is the amount of training, how many groups to practice, how many times in each group, and the length of rest between groups.
First of all, the number of groups is not fixed, but there must be a warm-up group for each action. The role of the warm-up group is: 1. Accelerate.
Metabolism, enter the training state; 2. Fully move joints and ligaments to avoid injury.
Secondly, 2-4 groups are suitable for the formal group, and fewer groups are helpful to improve the training efficiency. The frequency of each formal group is 6- 12, and the warm-up group is not less than 20 times.
Thirdly, the interval between each group is generally no more than 2 minutes. Intermittent time depends on physical condition, more than 2 minutes is allowed, but chatting or doing other things that affect training during the break is not allowed. Otherwise, it will not only delay the training time, but also reduce the training efficiency and undermine the sustainability of training. Finally, each training should not exceed 1 hour, because after 40 minutes of anaerobic training, some important endocrine hormones that affect training will be greatly reduced until they basically stop, leading to muscle loss. For junior trainers, shortening time and improving efficiency are the habits that must be formed.
The power of intransitive verbs
Intensity refers to the level of load you bear in training. The load level depends on three factors: weight, training interval and fatigue. "High intensity" means that under the premise of short training interval, each group uses a large weight to train to near exhaustion. The concept of "exhausted" is "unable to complete it once". The point of "high intensity" is to reach the edge of exhaustion, not exhaustion; Because muscles can't complete a complete movement under exhaustion, muscle fibers can't get enough stimulation due to insufficient muscle contraction. In addition, when exhausted, muscles lose control of training weight and are in danger of injury at any time. Therefore, complete exhaustion is not desirable for junior trainers.
Understanding the concept and key points of "high intensity" is very important for how to gain weight. Because gaining weight will affect the number of trainings and exhaustion. C beginners should pay attention, you don't gain weight too hastily.
Here is an effective method.
At the beginning of training, the weight used by the formal group is for you to complete. The beginning is: target number 15 times. For example, if your goal is 8 times, then the weight used should allow you to complete 13 times, and you will stop after 8 times. In the next 6-8 weeks, gradually increase the weight until the weight you use makes the number of times you finish become %- 10, and you still stop after completing 8 times. Keep this intensity training for one or three weeks, then change the target number to six times, and use weight training with exhaustion times of 1 1. Next, use the above method to increase the weight. Muscle growth depends on stimulation. Changing the variable factors such as weight and frequency frequently can keep the muscle sensitive to stimulation and keep growing. Mastering the above six points can help you make a training plan that suits you, and the real test is whether the plan can be strictly implemented. Set a goal and put it into action. Don't make any excuses for your laziness. Bodybuilding is a kind of exercise to enhance physical fitness and will. Laziness is cowardice. Overcoming it will make you stronger.
Seven, nutrition
In the cause of fitness, there are often "3 points for training and 7 points for eating"; Without good nutrition, you can't exercise a good figure. According to one's own situation, supplement the nutrition needed by the human body to the maximum extent.
The above article comes from Stallone's core lecture. If you have any questions, please leave me a message.