Make a training plan for anaerobic muscle building, practice > eat > rest. The former is not in place and the latter is ineffective, only suitable for people with low body fat rate. The sensitivity of insulin is different, so the effect is worrying:
If the strength does not increase or slow down after exercising a certain part, it is a problem of training, and it is necessary to strengthen the percentage and make a new plan.
If you don't gain weight or slow down after exercise, it is a problem of eating and absorption, the same, but it is also possible that your absorption has reached its limit and you need drugs to break through. The thin body formula can calculate your limit. )
1 Training should follow 100%8rm_ 12rm. The first group is completely exhausted, and the second group needs to be reduced in difficulty or completed normally. ***3-6 groups, 2 The training time of each group should reach 40s_60s, the centripetal speed is fast, and the centrifugal speed is 3-4s. In order to better stimulate muscles and reduce borrowing power, the former.
Eating, anaerobic and aerobic are separate systems, and the calculation of intake is different. I use protein, which is about 0/.8 per kilogram of body weight/kloc-0, and gradually increase it, and there are carbohydrates which are 2.5 times the mass of protein. According to the above, I have achieved good results. In the last two months, I gained more than 3 kilograms of muscle and increased my arm circumference by more than 2 centimeters.
Pay attention to excessive recovery during rest. The operation is to test the muscles that are mainly trained at noon every day. If the muscle feels torn, it is the recovery day, if not, it is the excessive recovery day. Because muscle recovery is mostly carried out at night, it is more accurate. If you miss the over-recovery day, your muscles will return to their previous level, that is, training in vain, but the over-recovery time is probably the same as the recovery time, so it will only reduce the effect. For example, white training actually has to rest for five days in a row, so it will happen, but we must seize the highest efficiency.
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Pay attention to muscle groups when training, otherwise it is useless to overtest. For example, my pull-up recovery time is 72 hours in theory, but because the problem of muscle strength and force is not 72 hours, I test and adjust myself.
Aerobic and anaerobic systems are separate systems, but I think they will drive some other systems, so when making a plan, you should exercise all the muscle groups in your body, otherwise the aerobic system will break down the muscle groups you haven't trained, but you won't break down so many muscles without exercise.
Principles need to be discussed and studied, such as training more than eating. My idea is that if you don't train to a certain intensity, the degree of muscle hypertrophy or muscle destruction is relatively small, while anaerobic training will indirectly decompose some muscles, so it may only waste time and increase some fat.
There is also the problem of abdominal muscles. Many people like to practice eight-pack abdominal muscles to do ordinary belly rolling and so on. But in fact, no matter from the stability or core of the facade, we should pay attention to the training of transverse abdominis and oblique abdominis, not rectus abdominis. As for why you should learn their uses by yourself.
Finally, all anaerobic muscle building plans should be carried out according to the above, and keep cannot be used. Personally, it is unreasonable, but the action can be used for reference.