In the initial training plan, there may be no clear training objectives and contents every day. But from the advanced stage, every day's training should not be blind and arbitrary. There must be a detailed training schedule before training, and this schedule should be fully implemented during training.
Recommend a simple 5-day differentiated training plan. You can make your own training plan according to your chest, back, shoulders, arms and legs, and rest for two days a week. Rest days can be freely interspersed in these five days, or concentrated after the last day of training. The content of training can be freely combined and changed according to personal preferences.
Second, make the training plan more efficient.
The training plan at the initial stage of muscle augmentation may be a mode of 4-6 movements per part and 4-6 groups per movement. However, after several months of training, it is necessary to adjust the plan according to personal conditions and add some more advanced training rules. For example: super group, decreasing group, compound group and so on.
1. Against the Super Muscle Group
Choose positive and negative muscle groups to train at the same time, and then rest after practicing in these two parts. The advantage of this is that when one muscle group is working, the other muscle group can have a rest, which not only saves time, but also obtains a strong pumping feeling of the target muscle group, which is also beneficial to cardiopulmonary function.
For example: biceps brachii and triceps brachii training (arm)
After finishing a set of barbell bends, immediately do a set of barbell narrow bench presses, all of which are counted as a group.
2. Decreasing group
When you finish a set of training, you can reduce the weight and continue to do it. When using a fixed weight for exhaustive exercise, it does not mean that the muscles are completely tired, so we should lose some weight and continue to squeeze the last spare capacity of the muscles.
For example: latissimus dorsi training (back)
50 kg after a group of high-level pulldowns, lose weight to 40 kg and continue to be exhausted, then reduce it to 30 kg and then be exhausted.
3. Synthetic groups
Select several different training movements of the same muscle group, and each movement can only be done in one group, with an interval of about 1 minute. After all the actions are completed, count one round, and a * * * can do three or four rounds. This practice can give this muscle group all-round stimulation from different angles in a short time.
For example: pectoralis major training (chest)
Inclined barbell bench press+flat barbell bench press+dumbbell bench press+dumbbell bird+Longmen clamp chest and so on.
The above three methods are simple training rules, and through clever combination, they can cause greater load to muscles in a shorter time. Not only saves time, but also has more muscle stimulation to achieve twice the result with half the effort.
Third, enrich the fitness diet.
1. protein
Common sources of high-quality protein intake can be lean beef, chicken, fish, donkey meat, eggs and so on.
2. Carbohydrates
Common sources of high-quality carbohydrate intake can be brown rice, noodles, steamed bread, potatoes, sweet potatoes and so on.
3. Edible fiber
All common vegetables are rich in dietary fiber.
It is suggested that some fitness enthusiasts with small appetite and poor digestion should adjust slowly and step by step through exercise to make their appetite better and better, and eat more and more.
Fourth, adjust work and rest.
Growth hormone secreted by the body during sleep is also the most vigorous. Muscles will experience excessive recovery at rest, which will make the motor function stronger than before. It is recommended to sleep for 7 to 9 hours on the day of training. The greater the intensity of training that day, the longer the sleep time is needed.
Fifth, break through the bottleneck.
Bottleneck period is most likely to occur when fitness lasts for six months to one year. At this stage, you will find that no matter how you practice, muscles will not grow. The bottleneck period occurs when there is a problem in one of the three points of training, diet and rest, and it can be adjusted according to your own situation.
Change training mode: increase training density or change new training movements.
Change the diet structure: Eat more carbohydrates or protein, choose to eat more comprehensive meat protein, or simply because the body lacks dietary fiber and vitamin supplements.
Increase rest: increase sleep time and frequency. People who have no habit of taking a nap can take a nap at noon or afternoon to make their bodies recover more.