For male friends, becoming a "sporty man" requires not only maintaining an appropriate weight, but also having strong muscle lines. Even though the feminine-looking handsome boy has gradually become another representative of the handsome man, I am afraid that the body type is still not the main type favored by the opposite sex.
Of course, not everyone wants to have or be able to build a strong body like Arnold Schwarzenegger and other bodybuilders. However, fitness can not only build muscles, but also strengthen the body through exercise. , it is really beneficial and harmless to male friends.
To develop towards a bodybuilding and muscular man route, you need to invest a lot of time, and it also requires perseverance and the adjustment of some living habits. If you want to build a shapely figure, the following 11 iron rules practiced by bodybuilding champion Joe Carter are for you Be sure to implement it. As for the extent to which muscles should be exercised, that is "cultivation depends on the individual".
Catch 1: People are iron, rice is steel
Muscles don’t appear out of thin air. If you want to grow muscles, you must consume more calories than your body needs. Joe Carter's approach is to make sure you get 1 to 1.5 grams of protein and 2.5 to 3 grams of carbohydrates per pound of body weight each day, then fine-tune it based on your individual needs. He limits his intake of saturated fat to a minimum and strives to vary the types of food he eats. In addition, since he eats a lot of food, he must drink at least two gallons of water every day. (1 gallon = 3.78 liters), which helps increase metabolism.
Iron Rule 2: Exercise with heavy weights
Plan 70-80% of the maximum weight training, and control the maximum number of times to about six times. The goal that Chocat set for himself was to deplete the glycogen (sugar that exists in the muscles and is the energy source used when muscles contract) in the muscles with each set of movements and gradually increase its storage capacity without damaging the muscles. Excessive fatigue or damage to muscle tissue.
Catch 3: Stick to basic moves
The most common movements can often achieve the greatest results, such as bench presses for the chest, squats for the legs, deadlifts for the back, barbell curls for the biceps, and narrow-hand presses for the triceps.
Rule 4: 6-10 times per set
Achieve full contraction with each movement, provide sufficient stimulation but do not put excessive pressure on the body.
Rule 5: Rest 1 to 1.5 minutes between each set of movements
Iron rule 6: Do not perform more than 12 sets of exercises for each body part
If you follow the above-mentioned operations, use heavy weights and moderate rest periods, but if you haven’t exercised enough after twelve sets, you must have made a mistake in some parts. .
Rule 7: Get at least eight hours of sleep every night
Muscle growth occurs outside the gym, especially during sleep time. This isThis is because physical activity tends to slow down and the growth hormone stored in the body is released.
Catch 8: Limit other physical activities
Many people think that the calories consumed in other physical activities can have the same effect as exercise. In fact, it is counterproductive and will actually affect muscle growth.
Rule 9: Exercise the same part every 5 to 7 hours
Avoid any form of overtraining. The average person needs 48 hours to recover the same body part. However, for those who exercise with heavy weights, the time required is much longer.
Rule 10: Don’t do too much aerobic exercise
The exercise process consumes more calories than any specialized aerobic exercise. It should be noted that aerobic exercise will consume muscles when it reaches a certain intensity.
Rule 11: Persistence
Sufficient perseverance and determination are the only way to achieve your goals. If you want to build muscles, you need to exercise unremittingly and maintain abundant energy.
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