A complete muscle building training table for lean people (including exercise, nutrition, number of training groups, rest time and tonic knowledge, so it is very long);
You can practice according to the following training plan I specially wrote for newcomers and people with low fat content, that is, people who only need to gain muscle, and the effect will be very good!
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It's very long, because what I wrote contains knowledge about training, nutrition and supplement. Do you think a bilingual schedule will build muscles? So you have to read it all patiently, and it's best to save it and watch it while practicing. I wrote it all myself! I have marked all the important places with symbols, so be sure to look carefully.
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If you really can't understand the action, please come to my Baidu space photo album to see the dynamic icon!
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◆ Movement mode of each muscle block:
1. pectoralis major (this should know which part it is, so I don't need to say it): Barbell training method: flat barbell bench press, upper inclined barbell bench press, lower inclined barbell bench press!
Dumbbell training methods: flat dumbbell bench press and bird, tilt dumbbell bench press and bird upward, and tilt dumbbell bench press and bird downward.
Why do you want barbells and dumbbells? Barbells practice large muscle groups, and dumbbells assist small muscle groups, carefully crafted!
The same effect!
In addition to these two kinds, the gym also has cross chest clips and butterfly machines, which are also machines for carving fine parts of chest muscles!
I will write to you at the end about how to train with these movements! Actually, it doesn't matter if I don't write this, because if you go to the gym, someone will teach you!
If they don't understand what they are teaching, I suggest you buy some magazines and Mr. Bodybuilding, which are usually sold at newsstands. It is comprehensive and contains nutrients, but it can't be copied completely. Because this magazine is written by foreigners and arranged in China, they mainly write about foreign physique, but many people in China can't reach that state, but those pictures tell you how to train your movements. That must be right.
2。 Dorsal muscle (in many points, latissimus dorsi is the easiest to hear, so as I said, just buy a magazine to understand the muscle mass, or you won't get any results if you don't know where to practice): It can make you the most important part of the inverted triangle.
Actions: high pull-down, rope rowing, barbell rowing, dumbbell rowing, wide grip pull-ups and narrow grip pull-ups
3, shoulder muscles: divided into deltoid muscles and trapezius muscles, but also the main body of the inverted 3-angled figure, which can make your shoulders wider!
Action:
The deltoid muscle (the shoulder above the second muscle of the arm) is divided into the first three muscles, the middle muscle and the back muscle. If you practice like this, your shoulders will be rounded and your clothes will look good.
Push the barbell on your head, push the dumbbell on your head in a sitting position, hold the dumbbell horizontally in front of you, and row upright! Side lift and inclined side lift,
Trapezius muscle (trapezius muscle is the muscle from neck to shoulder to tail, which looks more masculine after practice! Ordinary people don't, only people who engage in bodybuilding or fitness will):
Barbell shrug, dumbbell shrug! It's very weighty!
4. Arm muscles: 2 heads and 3 heads
2-headed muscles (the fleshy muscles with arms bent in the same direction as the face are 2-headed muscles): barbell bending (most importantly) priests bending, dumbbell bending! These are three classic moves! For the time being, you just need to practice these three!
3- Head muscles (2- Head muscles are opposite to the opponent's arm muscles): supine arm flexion and extension (my favorite exercise), rope pressing (there are two kinds of holding instruments, both of which need to be practiced)
Narrow grip flat bench press, these three are classics!
4. Thigh: Squat is one of the methods. Personally, I like 2-3 groups of heavy thighs.
What is your maximum weight? In other words, you can do 1-3 times with this weight. Personally, I like to do it only twice, and then add more weight. Doing it again by one person can make my thighs feel good and increase my strength!
Squats can quickly increase the lateral thigh muscles!
Leg lifting is second only to squat training in the gym;
Leg lifting can make the muscles of all parts of the thigh get a good exercise!
Just ask the people in the gym about this equipment. Very common!
The other two exercise methods are: leg flexion and extension and prone leg bending!
Legs: standing and sitting on the heel,
5。 Finally, the abdominal muscles: In fact, as long as your fat content is low enough, everyone can see the abdominal muscles, but if it is obvious, you still need to train the abdominal muscles to grow up, so that you can see them more clearly. But during our muscle gain, the abdominal muscles are not obvious, because the fat has also increased relatively! It is difficult to gain muscle and lose fat! You can only choose one at a time to gain muscle and lose fat!
Training mode:
Weight-bearing sit-ups, weight-bearing belly rolls, belly rolls!
Supine leg lifts and suspended leg lifts.
Now write down the number of trainings.
Personally, I suggest exercising up to 2 muscles, but it is definitely not full-body exercise. Unless you haven't exercised for a long time, you can only use full-body exercise for recovery training, and this full-body recovery exercise can only use light weight training!
The normal combination exercise method is:
The first day: chest muscles and triceps are trained together, because these two parts are trained with each other, and exercising chest muscles can also train three muscles! You can also exercise your chest muscles when you practice three head bench presses with a narrow grip.
The next day: shoulder muscles: deltoid and trapezius, because this is a whole piece! And abdominal muscles can be practiced together!
Day 3: Back muscles and biceps complement each other and exercise each other!
Day 4: leg muscles, calf muscles as a whole!
Day 5: Abdominal muscles and forearm muscles!
Rest for two days
A week's training plan can effectively exercise one of the muscles without exercising the muscles related to it, so that the muscles can get a full rest without being damaged!
But you can't get your muscles used to the way and frequency of your exercise. So after a while, I changed my exercise style:
For example, today I used my triceps to exercise my normal chest muscles. In a few weeks, I'll change it to 2 heads and 3 heads, which is the whole arm! This can make the whole arm develop more harmoniously!
Then the chest muscles and back muscles, shoulders and abdominal muscles will be trained for one day each!
Abdominal muscles depend on their endurance. As long as it doesn't hurt, you can join the training at any time, because abdominal muscles recover faster than other muscles. I suggest that other muscles should be trained at least four days apart, because this muscle is growing during the break. If you practice at the same time, it will not grow but destroy muscle tissue! It's counterproductive! So it is enough to practice 1 muscle mass once a week, except for abdominal muscles! ! ! !
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More times. Let's talk about the weight of training first.
First of all, you have to understand what RM means:
RM (REDETMOMAXI-MUM) refers to the weight that you can lift or push at most once. For example, if you push up 100KG at most five times at a time, the weight is 5RM.
The usual way to determine your weight is:
Trial and error
If you want to find out the weight of 10RM, you must try to lift several weights repeatedly until you find the maximum weight that can only lift 10 times. It should be noted that there should be enough interval before each attempt to avoid the fatigue that has not recovered from the last attempt from affecting the next attempt.
The concept of RM is very clear, so how much RM is the fastest weight to grow muscles?
In popular words, it is:
The training mode of "big weight, less times" tends to increase muscle strength and volume.
The training mode of "small weight and multiple times" is more inclined to enhance endurance and reduce body fat.
Specific to several RM:
1-4RM mainly trains absolute muscle strength and physical strength;
6- 12RM is mainly for training muscle mass;
15-20RM is mainly used to train small muscle groups and enhance muscle lines and elasticity;
30RM and above are mainly used to reduce body fat and enhance cardiopulmonary function.
So if it is to increase muscle mass, the selected weight is 6- 12RM. But I personally suggest that you'd better use 1-4RM every other week to improve your muscle strength, because only when your strength increases can you complete 6- 12RM with a heavier weight and your muscles grow faster!
Try to arrange 12- 16 groups of this kind of muscle training every day within your own ability. If you choose to increase the RM of muscle mass to 6- 12, a muscle basically needs to be trained more than 100 times, but it also varies from person to person. Beginners can reduce the amount of training appropriately and wait until they get used to it, mainly to make the muscles trained that day reach a state of exhaustion!
One more thing, of course, is to let the muscles rest between groups! It also depends on your situation! 30 seconds -2 minutes, but the shorter the break, the better. As long as the heart rate is relatively stable, you can continue to train the next group!
Training time should not be too long, an hour or so is enough! !
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Before I talk about taking supplements, I want to talk to you about the usual nutritional supplements. Only when nutrition and supplements are in place can muscles grow fast!
◆◆◆◆◆ Nutrition knowledge: (Very important, this is the main part of your long muscles! ! ! )◆◆◆
The most important things that bodybuilders (that is, the body direction you want) need to grow muscles every day are: 1, protein 2, carbohydrate 3, calories consumed in daily exercise and daily life!
Protein: Weight (KG)*2 (in grams): For example, I need 75*2= 150 grams of protein every day for 75KG!
Carbohydrate: weight *4 to 6 grams: 75 * 5 = about 375 grams!
Heat energy: about 50 times of body weight: 75 *50 = 3750 calories.
Conversion method of calories: 1G protein = 1G carbohydrate =4 calories.
1 calorie (also called heat) = 1000 calories = 1000*4. 182 joules =4 182 joules.
The data is finished, and now it's the source of these substances:
Protein origin: egg white, red meat (beef, pork, fish, chicken breast, shrimp, etc. ), milk, soybeans, tofu, etc. Generally speaking, 1 egg only contains about 5g of protein, and 100g of lean beef contains about 20-25g of protein! However, there is also a whey protein powder for fitness, which is a good source of protein, and it is faster and easier to absorb!
Sources of carbohydrates: whole wheat bread, steamed bread, rice, fruit (often eating bananas), potatoes, sweet potatoes (sweet potatoes), noodles, etc. These are my usual foods, and potatoes and sweet potatoes are better sources!
If there are calories, you can search the food calorie content table!
◆◆◆◆ But it should be difficult for you to master these now, so let's make it simple.
You must ensure that you consume at least 20g of protein and 80-100g of carbohydrates for each of the five meals every day!
◆◆◆◆ The two most important meals are breakfast and a meal to be supplemented immediately after training. Make up all these two meals, or you will get twice the result with half the effort!
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Tonic knowledge: (Friends who have just started fitness and don't have much muscle content, don't need tonic in the early stage, and it is enough to supplement protein powder at most. If you are a friend with some basics and high muscle content, in addition to protein powder, branched-chain amino acids and creatine also need to be supplemented! There are some additions that are not written below. When your training enters a higher level, you should know what to eat! )
What is creatine?
For muscle, creatine has two main functions, one is to provide energy for the rapid contraction of skeletal muscle, the other is to promote muscle growth and improve muscle strength! Can support your more powerful training volume.
What are branched-chain amino acids?
Simply put, it is to prevent your muscles from being broken down during exercise, which can promote muscle synthesis!
Get up in the morning:
5 grams of creatine, and it is best to take it with about 20 grams of protein powder. If possible, buy a bottle of branched-chain amino acids (promoting muscle synthesis and preventing muscle decomposition). It also eats 5 grams of glucose. If you buy a capsule of branched-chain amino acids, you can probably use 10 g glucose. If you buy branched-chain amino acid powder, add10g. I didn't write glucose in it for the next few times, so take this dose!
At the same time, you should also add about 80-100g of carbohydrates, such as oatmeal! Steamed bread, bread, of course, it is best to eat some fast-consuming carbohydrates (corn flakes, white bread, glucose, bananas, but it is not recommended to eat bananas on an empty stomach), which can quickly provide energy to the body and prevent muscle decomposition!
The second tonic time period:
Half an hour before training:
5 grams creatine
5 grams of branched-chain amino acids: prevent muscle decomposition during training.
20g protein powder
80-100g slow carbohydrate (I often eat oatmeal, and whole wheat bread is also ok. Personally, I feel that liquid foods such as boiled oatmeal are easier to digest)
Carbohydrates with slow digestion are ideal pre-training foods, because they can maintain a low insulin level, which will help to burn more fat and provide energy support for a longer period of time during training.
The third tonic time period:
Within half an hour after training:
5 grams creatine
40 grams of protein powder
80- 100 fast carbohydrate (you can eat bananas here because eating bananas on an empty stomach is not a fast carbohydrate, as mentioned above).
Eating fast-digested carbohydrates after training can maximize insulin levels, replenish depleted muscle glycogen and prevent cortisone levels from rising, while slow-digested carbohydrates have no such effect.
The fourth supplementary taking stage:
Half an hour before bed:
5 grams creatine
30-40g protein powder. Besides, if you can afford casein, you don't need to eat protein powder. Eating 30-40 grams of casein is more effective, because it is a slowly absorbed protein, which can provide you with protein all night, so your body will not consume your muscles to provide energy!
Take creatine continuously for 5 days as described above, that is, 4 times a day, * * * 20g!
After 5 days, just eat once a day, and then eat after training! Eat continuously 15 days!
Then you can stop eating for about 10 days. The purpose of doing this is to avoid the problem that the body is more adapted to this nutrition due to long-term use of creatine, which leads to the decline of creatine effect.
Generally speaking, 20 days a month is enough.
However, after stopping creatine, you should start from the "creatine load" stage, that is, repeat the above steps again!
One last point:
In the process of using creatine, we must pay attention to replenishing water and sugar. Replenish enough water every day to ensure cell moisture and action, and prevent muscle tension, stiffness or spasm after using creatine. Be careful not to drink creatine with hot water to prevent the structural change of creatine hydrate. Taking creatine together with sugary drinks such as grape juice can increase the insulin concentration caused by sugar and accelerate the absorption of creatine by muscle cells. Therefore, reasonable supplementation of sugar and water can promote the role of creatine!
◆◆◆◆◆◆ The above contents are original, and they are definitely not copying the achievements of others! ◆◆◆◆◆