It is at this time that I share with you the first part of the Ultimate Guide to Losing Fat and Increasing Muscle that I wrote with ACE. The cover character is Jeff used, my favorite fitness athlete, who is also used in my mobile phone screensaver. Every time I see his figure, it's like beating chicken blood, which can immediately ignite the fighting spirit of lifting iron, and all the excuses are forgotten. Ok, let's get down to business right away. Let's read the first part carefully!
Previous text
I mainly talk about two situations, one is muscle strength training, the other is a novice, and the other is a trainer who has some experience after the novice period, but has not evolved into a four-day and five-day differentiated training mode.
The reason is, if you adopt such a fine distinction method, I will acquiesce that you are a trainer with many years of training experience and clearly know which aspect of your body needs to be strengthened. Then this talk is more about details, and everyone's situation may be different, so there is no need to focus on it. I don't recommend that trainers who have been systematically training for less than two years or whose strength level has not reached the intermediate level or above use too detailed training differentiation methods.
First, if a novice wants to gain muscle, I still suggest focusing on equipment, and all aspects of the body can choose appropriate movements and weights for training. Simple self-respect training still has limitations in this respect. Therefore, when it comes to equipment training, the most important thing for beginners is to master the training movements skillfully, which requires a period of practice, instead of just watching others do it and then imitating it and starting training directly.
The more proficient you are in correct movements, the more efficient you can do it and the heavier you can carry it. You really don't need to grow muscles to be stronger. Why not? Moreover, the higher the number of repetitions of correct actions, the less prone to deformation and accidents when using heavy objects. It may take several months to get familiar with the correct training process, master the training movements and get a general understanding of your training level. It will take several months to get through this period well, lay a good foundation and form good habits, and then the road to fitness will be much smoother. From the beginning, I was careless and wanted to do it quickly. I think this not only wastes my time, energy and money, but also fails to achieve anything. I often want to give up.
(At present, the arm circumference with congestion is around 40. )
Arrangement of strength training
For most ordinary trainers, the most desirable thing in muscle training is that strength and muscle dimension can rise synchronously and evenly, and the following content is also based on this goal.
If your goal is bodybuilding, CrossFit or other sports, the training direction needs to be adjusted in detail, but many principles of resistance training are still universal, so take a look for reference.
First of all, the most important thing is to choose a good, appropriate and comprehensive identification method, and never skip it.
Leg day! Systemic differentiation, upper and lower limb differentiation and push-pull leg differentiation are three differentiation methods that I personally recommend to use during muscle training. It is more important to keep the training frequency steady than to choose training differentiation, so you must choose from your own schedule. You don't need to strictly follow the weekly cycle, you can practice two days of full-body rest, three days of upper limbs and lower limbs, or four days of leg push-pull rest. When you can recover, higher frequency training is the key to maximize your growth.
Secondly, the choice of action, since it is to increase muscles, of course, increasing the whole body muscle mass should be the most important goal, so multi-joint action should always be the theme of training, even all. When some people switch from five-day differentiation to push-pull leg arrangement, they will say that the shoulders can't be trained with the previous weight after bench press or the back is weak after bench press rowing. In fact, this proves from the side that the shoulders and both ends are stimulated when practicing bench press rowing, and the weight is normal before it can't be used.
The key point is that this shows the efficiency of compound movements. Your muscles don't really know whether you are doing double-headed bending or triple-headed pull-down. It only knows that it has been stimulated. Since doing bench press can stimulate the chest, shoulders and three heads, do shoulders and three heads really need so many extra single joint movements? To know that everyone's training time and recovery ability are limited, can you compare the muscle mass growth brought by practicing two deep squats?
If the weight of rowing and bench press increase, your three shoulders will increase in strength and size with your two forearms. Why should I ask? Because they are all complex sports stimuli, there is no need for exercise. More importantly, you need to know the relationship between each movement and the trained muscles. That's what I've always stressed: prioritize, regardless of training diet.
I think the importance of having a training partner with the same goal is self-evident.
Therefore, according to the differentiation method you choose, assign the main compound movements according to the training day, and then arrange some single joint movements on the small muscle group you particularly want to strengthen, such as the deltoid middle bundle, the lateral upper chest and the second head. For a more comprehensive development, you can strengthen these muscle groups in this small cycle and switch to other movements in the next small cycle. It is recommended to choose two or three compound movements, with three single joint movements, and upper limb training can be a little more. If you don't have time, sometimes you don't do single-joint movements and only pay attention to multi-shutdown movements, which will not affect the muscle gain effect. The relationship between the two can be described as icing on the cake. Because the training frequency is higher, at least in the eight-day cycle, several large muscle groups are stimulated twice or more, and small muscle groups can be stimulated at least once.
It is very important to record the overall training arrangement and situation, what actions you did each time, the number of times you finished with weight and the arrangement of rest between groups, and it is best to write down the feelings of the day. If possible, you can take photos of the front and side, and then measure the changes of the whole body dimension, so that the training can really be completely in your own hands. The word steady progress is the key to muscle building. I hope to have a good look at the experience I shared and understand its significance.
In addition, I personally think we should give some advice on the number of training. I usually don't do more than 65,438+00 multi-joint movements, especially the three major events, during the muscle gain period, because I care more about the growth of strength and dimension, and muscle endurance will only be considered during the fat loss period. And personally, I think it is easier for me to control the number of times I do low, and it will not be affected by the training state of the day, which will make my growth more sustainable and stable. For single joint movements, I also suggest the interval of 8- 12, which is neither higher than 15 nor lower than 6. In addition, the research shows that 8- 12 times is the most favorable frequency range for muscle hypertrophy, which is more in line with the training purpose of single joint movements.
At present, the bust is 1 10, right?
Diet arrangement
The most important thing in the diet during the muscle gain period is that the calories consumed must exceed the calories consumed. No matter what you eat, when you eat, whether you have caught the legendary post-training window, it is meaningless to talk about anything else. The specific arrangement is roughly the same as the fat reduction period. First of all, you know your basal metabolic rate, and on this basis, you add 300-500 calories. The total calorie intake is 2-3g per kg body weight of protein. Then, fat accounts for 20-30% of the calorie intake, and the rest of the calories are all filled by carbon water. At the same time, you need to drink more water and eat as many different vegetables as possible to ensure the comprehensive intake of vitamins. Comprehensive nutrition is the basis of all diet plans.
In order to gain as much muscle as possible and gain as little weight as possible, just like losing fat, the key is to follow up and adjust. Weighing at the same time and in the same state every day, tracking training. Everyone's body is different, so we must adjust it according to our actual situation. It's no use talking about imagination. Because there is no machine in your body to track how many calories you take in a day, and there is no instrument to tell you exactly how many calories you take in a day, how much you absorb and use.
So actually everything we do can only be said to be an estimate. Since it can't be said to be true, it will be adjusted by recording and tracking the changes. At least in the long run, your daily calorie intake is roughly the same, so with the recording and adjustment again and again, you will know how many calories you consume and what will happen to your body. By then, you will have a diet plan that really belongs to you and must be applicable.
One thing that must be explained is, don't think that you can meet the calorie demand when you are full, especially those who feel that they are not fat. Personal feelings will never be more accurate than data. If the training is reasonable but the weight and strength are stagnant, then you still don't eat enough. Don't tell me you can't eat. If you can't eat three meals a day, you can eat five meals, and if you can't eat seven meals. I know it's difficult and painful, but if you don't do well in your diet, you can't expect miracles.
Some people feel that their stomachs are not good and their absorption efficiency is low. Therefore, in addition to the above requirements, they need to eat as little as possible and eat less spicy or cold food to nourish their stomachs and improve the absorption efficiency of nutrients. Believe me, no one will eat fat and exercise strong unless they are sick. It's against the operating principle of your body to train well, eat well and not gain muscle. It is true that it is difficult for thin people to gain muscle and fat people to lose fat.
Everyone's potential and talent are different, and the difficulty and time required to achieve the goal are also different. However, even if the pace of progress is as slow as a snail, as long as you don't give up climbing step by step, you will one day see different scenery on the heights. Aim high and dream big!
aerobic exercise
I always think that whether or not to do aerobic exercise, how much aerobic exercise you do at a constant speed or HIIT depends on your hobbies and goals (whether you have specific needs for aerobic capacity), and it is not an important influencing factor to gain muscle or lose fat, that is to say, whether or not to do aerobic exercise will not fundamentally affect your gain muscle or lose fat.
Simply put, muscle building means that there is excess calories in your diet when you are doing anaerobic training, so you will grow muscles; The real fat reduction is to do anaerobic training as much as possible to maintain muscles while there is a calorie gap in the diet, so the fat will be reduced. It can be seen that there is no oxygen at the key points, so what is the key help of oxygen under these two goals?
That is to increase daily consumption. If it is aerobic, you can keep the calorie gap while reducing fat, so you can eat more. When you gain muscle, you can eat more nutrients such as protein carbohydrates to support training and recovery, and keep excess calories without adding too much fat. However, it should be noted that, generally speaking, you can eat as much as you consume aerobic, so for those who don't like doing aerobic, the pay is not proportional to the return, so it is better to keep your mouth shut.
Some people will worry that doing aerobic exercise is not conducive to muscle gain. In fact, this is usually not a problem. As long as you don't do slow aerobic exercise for more than 45 minutes-1hour three times a week; As long as aerobic exercise does not affect recovery and lower limb training; As long as you can consume enough calories to create a calorie surplus while doing aerobic exercise, then doing proper aerobic exercise will not have any adverse effects on muscle gain. On the contrary, regular aerobic exercise will improve cardiopulmonary function and overall health level. In principle, the healthier you are, the better your muscles will be, because all the functions of your body work better. Since aerobic exercise is helpful to health, it will naturally not become an obstacle to muscle gain.