First of all, follow these four principles:
Only a part of training a day.
Take each action and do three groups.
Each group will be exhausted.
Medium and high load (about 80% of the maximum weight of this action)
8- 12 times in each group.
After the formal group, we don't have to do too much aerobic training, or even don't do it. Because research has proved that aerobic exercise after resistance training will have a negative impact on the growth level of muscles.
Another key point is eating.
Half an hour to fifteen minutes before training, eat carbohydrates, such as starch staple food, drink honey in sugar water and eat some sugar to promote insulin secretion.
Take 3-5g creatine at the same time. Because creatine can increase the absorption and utilization of sugar water by muscles. Improve strength and anaerobic endurance. Mainly creatine can promote muscle recovery and growth. Currently, creatine is one of the safest supplements.
Advanced learners should supplement 6 grams of branched-chain amino acids ④ and hmβ⑤ before training, which is called muscle protectant. It can protect your muscles from being broken down and destroyed into energy supply during daily training. If necessary, you can take a comprehensive nitrogen pump to increase the strength and pumping feeling of muscle training.
In training, we'd better drink sports drinks and eat sugar to supplement the simplest sugar.
It is best to add about 20 grams of protein powder that can be digested quickly to sugar. Because the simultaneous intake of sugar and amino acids can increase insulin secretion and promote the recovery of the body.
Take 3-5 grams of creatine and dozens of grams of sugar protein powder immediately after training (in short, thin people can't grow muscles without sugar and protein. ), high-level people can choose to take glutamine. Glutamate can supplement training loss and promote the secretion of growth hormone.