Muscle Net Tips: This article is suitable for practical reference for intermediate and above fitness enthusiasts, and for beginners to understand and learn.
Everyone hopes to obtain the most satisfactory results in the shortest period of time after participating in bodybuilding training. How to make this wish become a reality? Generally speaking, the following three basic principles must be followed in order to make continuous progress and achieve what you want.
Scientific training method
Whether you are a beginner or an intermediate or advanced bodybuilder, you must scientifically arrange training according to your actual situation and training level, and gradually adjust and increase the amount of exercise. These include: What kind of differentiated training methods should be adopted
plan; how to arrange circuit training cycles; which parts to practice in each training session; how many movements to practice for each part; how many groups to practice each movement; how many times to practice each group; how long to rest between each group; every week Practice a few times; wait.
These contents must be appropriately arranged according to your own training level and training purpose. Generally, the most common mistake is to be eager to win, to uncontrollably increase training movements, the number of training groups, extend the training time, and blindly increase the training intensity according to the actual level, resulting in the overtraining of local muscles and hindering the growth of physical strength and muscle mass. .
In order to achieve balanced development of muscles throughout the body, it is necessary to obtain the most appropriate stimulation intensity for muscles in various parts of the body and train them separately (called "differentiated training"). Differential training can be found on MuscleNet. The address is Intermediate Fitness Plan: Differentiated Training Method, Detailed Differentiated Training Fitness Plan.
For beginners who have been training for three months, they should practice three times a week (practice every other day), using a three-part training method for three days. Each training should include muscles in all major parts of the body, practice one action for each part, practice 1-3 groups of each action, 8-12 times per group, and rest for no more than 1 minute between each group. The exercises in each training session should be different so that the local muscles can be strengthened. Comprehensive exercise. For intermediate level people (training for six months to more than one year), dual training can be carried out four days a week. Practice four times a week, practice two days and rest one day, that is, train on Monday, Tuesday, Thursday and Friday, and rest on the other three days. On Mondays and Thursdays, you train your chest, shoulders, triceps, calves, and abdominal muscles; on Tuesdays and Fridays, you train your legs, back muscles, biceps, and forearms. Practice 2-3 movements for each part (not the same), practice three groups for each movement (no more than four groups), and the total number of groups for each part is 10-12 groups. Practice 8-10 times per group (warm-up activities are generally 12-15 times, not included in the basic number of groups)
For those with advanced levels and above (training for two years or more), the three-day three-part training method or the four-day four-part training method can be used, that is, three days of training and one day of rest, and four days of training and one day of rest.
Three-day split: Day 1: Chest, shoulders, triceps, and abs.
Day 2: Back, biceps, forearms.
Day 3: Thighs, calves, abdomen
Four days and four divisions: Day 1: chest, triceps, abdomen
Day 2: Back, biceps, forearms, calves
Day 3: Quads, femurs, forearms, calves
Day 4: Shoulders and calves
Practice 3-4 movements for each part (different movements), practice 3-4 groups for each movement (main movements should not exceed 5 groups),
The total number of groups for each part is 12-14, and each group is practiced 6-8 times (warm-up activities are 10-12 times).
Proper nutrition and diet
For bodybuilders, a reasonable intake of nutrients and a strict dietary regime are indispensable conditions for growing muscle mass and maintaining a fit physique.
The main nutrients needed by the human body are proteins, carbohydrates, fats, vitamins and minerals. The question is how to supplement these nutrients. For bodybuilders, protein requirements generally account for about 1/3 and carbohydrates about
Accounting for 2/3, the requirement for fat is very small.
To keep growing muscle mass, the key is to control your daily protein requirements. Protein takes 2-4 hours to be digested and absorbed in the body. If the ingested protein remains in the body for more than 8 hours, the first 4 hours will be the process of absorption, and the last 4 hours will be the process of discharge. Therefore, protein must be continuously replenished and not consumed too much at one time. This is every step of bodybuilding trainingAn important reason to eat several meals on time every day. For bodybuilders, if it is a heavy training day, they should consume at least 2 grams of protein per kilogram of body weight, and on light training days, they should consume at least 1 gram of protein per kilogram of body weight. Protein comes from egg whites, fish, beef, chicken, etc. Generally, meat contains 60% fat. Fish contains very little fat, only 6%, but protein content as high as 68%, and egg whites contain 88% protein. In fact, the pure protein provided to muscles is only 6% in chicken and 9% in protein. Protein has complementary effects. In order to better utilize protein and exert its effects, it is best to mix protein foods.
Bodybuilding training or competition also requires the intake of large amounts of carbohydrates to provide heat energy. If you train immediately after eating protein, you will feel unmotivated because protein is converted into energy very slowly and is uneconomical. Carbohydrates must be used to ensure energy supply. The vitamins and minerals consumed during training must also be replenished in time. If you eat too much protein, you need to add more minerals.
In addition to diet, you must also take some nutritional supplements as needed to make up for the lack of food nutrition. There are three main categories of nutritional products: first, high-protein powder and amino acids needed to grow and repair muscles; second, carbohydrate powder or drinks to provide heat energy and enhance endurance; third, to supplement vitamins and minerals that are insufficient in food supply. substance.
Note that nutritional supplements only serve as a supplement and cannot replace dietary nutrition. Whether bodybuilders or bodybuilders, they mainly rely on diet and nutrition. Eat three (or four) meals a day, and a balanced diet is the most important.
More fitness and nutrition articles: http://www.jirou.com/yingyang/
Proper rest and recovery
This is the most important of the three elements. Because after sufficient stimulation of muscles, in addition to supplementing nutrition, they must get sufficient rest to eliminate fatigue, obtain excessive recovery, and continue to grow thicker and stronger. After a training session, there is generally a 48-hour rest period. It takes 72-100 hours for muscles to fully recover. In fact, muscles that have been exercised recover much faster than muscles that have not been exercised.
When there is a lack of enthusiasm and endurance for exercise, loss of muscle control, persistent pain in joints or muscles, insomnia, loss of appetite and other adverse reactions during training, it means that "overtraining" has occurred. At the same time, care must be taken to prevent overtraining of local muscles during training, otherwise it will greatly affect the training effect and cause muscle atrophy. Generally, each training session lasts 75 minutes and shall not exceed 90 minutes. It is never allowed to extend the training time without increasing the number of training sets, nor to increase the training movements and number of sets without reason.
totalIn short, there should be sufficient rest and recovery time after each training session. If the training session is too intense, be sure to rest the next day. You must feel your body has recovered before training again. During heavy training cycles, light training must be appropriately arranged to adjust training intensity.
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