After training: immediately eat protein and carbohydrates that are easy to digest and absorb (most supplements are also used at this time);
After training 1-2 hours: a slightly richer dinner.
Bodybuilding should pay attention to the recovery of muscles. If you really train hard, you should have consumed most of your glycogen and a lot of fat plus a little protein (that is, your muscles).
In other words, training is actually the process of breaking down your muscle protein! Absolutely! Muscle repair is carried out during sleep and rest, and protein and glycogen should be supplemented immediately after training, so if nutrition can't keep up, it is definitely not an alarmist to lose weight after more practice! It is wrong to think that the more you practice, the more your muscles grow, and you need enough nutrition to repair your muscles on non-training days.
When you feel hungry for a while, your body has begun to break down your fat and muscle protein to provide energy. If carbohydrates (calories) are insufficient, your body will have to use protein to provide energy for physical activities instead of repairing muscles. In other words, if the daily calorie intake does not exceed the consumption, protein powder and muscle-building powder will not gain weight when eating.
Muscle repair is accelerated during sleep. The pituitary gland secretes the most growth hormone at 23: 00-1: 00, so if you can't keep a good sleep, muscles will not grow. And staying up late reduces immunity, which is very easy to induce various chronic diseases. News of sudden death after staying up late is not uncommon.
Energy recovery includes glycogen and ATP (adenosine triphosphate) They can complete 60%-70% in a few hours, but it may take more than ten hours or longer to fully recover. So before the next training, make sure that the same muscle has a recovery interval of at least 72 hours.
Creatine should be taken immediately after training to restore ATP level. Therefore, creatine is best taken after training, not before training. This is crucial. If you just eat a lot of eggs or rice, you may miss the high-speed nutrient absorption period after training, which is the so-called window period.
It is very important to eat a lot of carbohydrates within 2 hours after training to restore glycogen level! Firstly, a small amount of high GI food (such as glucose or muscle-building powder) and whey protein are taken to convert the decomposition state into the synthesis state.
Then use it with solid food, and choose slow-release carbohydrates, such as brown rice and coarse grain steamed bread. This is the practice of the master. Not only saves money, but also is good for your health. (Please leave an email address for training atlas, etc. )
Heavy weight, low frequency, multiple groups, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation between groups, more training for large muscle groups, eating protein after training, and resting the same muscle for at least 72 hours, which is better to be light than false.
It doesn't make sense to just say weight (rm)
1, heavy weight, low frequency, low load training is to lose weight! ! !
For example, if you do bench press with a 20 kg dumbbell, you can only do 10 in one breath, but you can't. That 20 kilograms is the weight of your dumbbell bench press now. With the decline of physical strength, the latter groups can lose weight, but they must remain motionless at 10 (Rm can be understood as exhaustion times).
8- 12RM weight is suitable for bodybuilding training to increase muscle mass. And more than 20rm, suitable for weight loss.
2. Training every time 1 hour until the muscles are saturated;
Whenever you think of exercising, do 2 ~ 3 groups. It's a waste of time, and you can't grow muscles at all. You need to set aside about 1 hour to focus on a certain part, choose 3-4 actions, and do several groups for each action. At least the last two groups of each movement need to consume about 10 times to fully stimulate the muscles. Until the muscles are saturated, you should feel "saturated" by yourself, in which the criteria are: acid, swelling, numbness, firmness, fullness and swelling, and the muscle shape is obviously congested and thick.
It should not exceed 90 minutes, when the catabolic speed of muscle greatly exceeds the anabolic speed.
3. Train one part for one hour in turn every day, and rest the same muscle for at least 4 days after training: for example, chest on Monday, back on Tuesday, shoulders on Wednesday, arms on Thursday and legs on Friday. Abdominal muscles should be practiced once every other day at most.
Training is the process of breaking down muscle protein, and muscle growth is carried out during rest and sleep. Don't get it backwards. So after muscle training is in place, be sure to let him have a good rest for a few days! The more you practice, the better. If you really train hard, this muscle usually hurts for 2-3 days. Insufficient rest time directly leads to muscle overtraining, fatigue and retrogression! ! ! !
4, practice more big muscle groups: bench press, squat, pull-ups, recommended, must practice!
Exercising large muscles of chest, back, waist, buttocks and legs can not only make the body strong, but also promote the growth of muscles in other parts.
5, high density, only give a rest for 60-90 seconds between groups:
When you exercise, you should concentrate on training like a war, and don't think about anything else. No delay!
6. Supplement protein and carbohydrates after training:
In the 90 minutes after training, the demand for amino acids reached a peak, and the effect of supplementing protein was the best at this time, especially in the 30-minute window after training, which was most suitable for supplementing whey proteins that absorbed quickly, such as protein powder and muscle-building powder. Creatine can help muscle cells absorb more nutrients and improve explosive power.
7. Peak shrinkage:
This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, keep this most tense contraction state for 2 seconds, that is, static exercise, and then slowly return to the starting position of the action.
8. Persistent nervousness:
The whole group of muscles should be kept tense. No matter whether the exercise starts or ends, don't let it relax (don't be in a "locked" state) and always reach complete exhaustion.
9. Stretching and relaxing before and after training and between groups:
Stretch and relax before training and after each group of movements. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and avoid injury.
10, slow, control the movement speed with muscles;
Lift up slowly and put it down slowly, which will stimulate the muscles deeper. Especially when putting down the dumbbell, we should control the speed and do concession exercises, which can fully stimulate the muscles. Many people ignore the concession movement, even if the task is completed, they quickly put it down, wasting half the good opportunity to increase muscles!
1 1, with the same mind:
Muscle work is dominated by nerves. The more you concentrate, the more you can mobilize muscle fibers to participate in the work. When practicing an action, you should consciously keep your thinking and action consistent, that is, you should think about what you are practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting.
12, long displacement, do the overall action:
No matter rowing, bench pressing or bending, you should first put the dumbbell as low as possible, so that the muscles can be fully stretched, and then raise it as high as possible.
13, light is better than false;
The effect of bodybuilding training depends not only on the weight of the load and the number of movements, but also on whether the muscles are directly pressured and stimulated. If the action is deformed or not in place, the muscles to be trained are not or only partially stressed, and the training effect is not great.
Of all the laws, the correctness of action is always the first important.
It is better to practice light with correct movements than to practice heavy with nonstandard movements!
Individual differences are very prominent in bodybuilding. Every bodybuilder should have his own personality training plan, which is constantly improved through practice and research.
Bodybuilding textbook is a textbook compiled by the author, which summarizes the essence of many bodybuilders. Authoritative but absolutely not comprehensive, because those "personalities" are not included, and the most suitable training and eating methods are the best.