Diet is more important than training, although this part looks boring and not as exciting as the training plan. It is correct to practice three points and eat seven points, but most people think about how to train and build muscles effectively, ignoring diet, which leads to poor results.

2. Training plan

For fitness, the muscles that need to be trained can be divided into two parts: large muscle group and small muscle group.

Among them, the main muscle groups are: chest, shoulders, back and legs; Small muscle groups are: arms, calves, waist and abdomen.

If you want to be strong, of course, you should give priority to training large muscle groups. First, the chest becomes bigger, the body plate becomes thicker immediately, and the shoulders become wider immediately. After shaping your chest and shoulders a little, you will immediately receive a compliment from your friends that "you have been strong recently". Back and legs are more important in the long run, but it is more difficult to get started; The pectoral muscle is the easiest to use. It can focus on the chest, shoulders, back and legs at the same time, and feel the process of controlling resistance and muscle growth, which is convenient for other muscle groups.

The main training methods are: heavy weight, low number of groups, compound movements and free weight.

Heavy weight: after full warm-up, do 6~8RM intensity, and rest for 90 seconds between groups.

The number of groups is small: generally, the large muscle group uses 4 movements, and each movement has 4 groups; The small muscle group uses 3 movements, and each movement has 3 groups.

Compound actions: multi-joint actions such as bench press, squat, pull-ups, push-ups and hard pull are called compound actions. Thin people need to practice more when getting started.

The specific scheme varies from person to person.

Rest and recovery

Muscle is made up of many muscle fibers. The purpose of training is to tear these muscle fibers, and then absorb the protein you ingest, and make "excessive recovery", so that your muscles will become bigger. Therefore, rest time is very important. After muscle training, it must be given enough time to repair before it can grow. If it hasn't been repaired, it will obviously not have a good effect if you train to tear it again.

Therefore, don't practice the same muscles every day. Generally speaking, it takes 48 hours to repair a muscle, that is, you should not train more than twice a week. The lower back, that is, the waist, needs 72 hours to repair; Abdominal muscles can be repaired quickly, and training every day is harmless, but it is recommended to do it every other day.