One-week division training plan
Monday: Chest, Triceps, Abs
Tuesday: Back, biceps, cardio 30 minutes
Wednesday: Closed
Thursday: Shoulders, Triceps, Biceps
Friday:Thighs front and back
Saturday:Closed
Sunday: 1 hour of aerobics, abdominal muscles
Specific training plan for each part
Monday
Training parts: Chest, triceps, abdominal muscles
Action Sets and Times
Barbell Bench Press 4 30, 12, 10, 6-8
Dumbbell bench press 4 12, 10, 8, 6
Incline Barbell Press 4 12, 12, 12, 12
Rope pushdown 4 12, 10, 8, 6
Supine arm extension 4 12, 10, 8, 6
Sit-ups 6 30, 30, 20, 20, 20, 20
Key Tips: Pay attention to the feeling of the muscles, and don’t focus on the weight and repetitions.
Tuesday
Training areas: Back, biceps, aerobic 30 minutes
Action Sets and Times
Front neck pull-down 4 30, 12, 10, 8
Dumbbell Row 412, 10, 8, 6
Combination machine pull-down 4 12, 10, 8, 6
Barbell Curl 4 20, 12, 10, 8
Dumbbell alternating curls 4 12, 10, 8, 6
Jogging on treadmill for 30 minutes
Key Tips: Pay attention to the feeling of the muscles, and don’t focus on the weight and repetitions.
Wednesday Closed
The words in the picture are Instrument Row Incline Press
Page 7Thursday
Training parts: Shoulders, triceps, biceps
Action Sets and Times
Standing Barbell Wide Grip Press 5 30, 12, 10, 8, 6
Dumbbell seated press 4 12, 10, 8, 6
Combination machine press 4 12, 10, 10, 10
Lateral raise 4 12, 12, 12, 12
Rope pushdown 4 12, 10, 8, 6
Dumbbell standing neck arm flexion and extension 4 12, 10, 8, 6
Barbell Curl 4 20, 12, 10, 8
Dumbbell alternating curls 4 12, 10, 8, 6
Key Tips: Pay attention to the feeling of the muscles, and don’t focus on the weight and repetitions.
Friday
Training parts: Front and back of thighs
Action Sets and Times
Squat 5 30, 12, 10, 8, 6
Leg press 4 12, 10, 8, 6
Leg flexion and extension 4 12, 12, 12, 12
Stiff-leg deadlift 4 20, 12, 10, 8
Leg Curls 4 12, 12, 12, 12
Key Tips: Pay attention to the feeling of the muscles, and don’t focus on the weight and repetitions.
Saturday Closed
Sunday
Training area:Aerobic fat loss
Number of action setsTimes
Treadmill running 1 hour
Sit-ups 6 30, 20, 20, 20, 20, 20
Key Tips: Don’t go too fast. Walking on a slope is better.
Remarks: Non-season aerobic training is done three times a week, with 30 minutes of aerobic training after equipment training; aerobic training during preparation for competition is done five times a week, the same Immediately after finishing the equipment, perform aerobic training for 30 minutes.
Zhai Yanfang’s muscle growth experience
Bodybuilding training pays attention to scientific movement combination and serious training attitude. Weight and number of times are not the most important. The key is the stimulating effect of each repeated movement on the muscles. Training cannot be too detailed, but it must be systematic and scientific. The most basic exercises are often the best exercises for increasing muscle size. The increase in muscle circumference is not the result of training with heavy weight and few reps. The amount of weight and the number of reps are a reflection of the training level. What we want is muscle change, not weight and repetitions.
The principle of muscle growth can be summarized as: training of sufficient intensity (destroy muscle fibers) → nutritional supplement (raw materials necessary for muscle synthesis) → adequate rest (recovery of male hormones in the body) → muscle growth (principle of excess recovery).
After a muscle fiber injury, there will be a period of time below the original level, then exceed the original level, and finally return to normal. If you train too hard, your muscle levels will only decrease. It takes at least 48 hours for small muscle groups to recover and 72 hours for large muscle groups. If you exercise too much, you have to wait until the muscles are completely pain-free before doing the next exercise, otherwise you will lose weight as you practice. If, on the other hand, you only train once or twice a week, and not the whole body, it will almost become an improvement, then a return to the original level, and then repetition without any effect. Only scientific training, timely and reasonable nutritional supplements and adequate rest can achieve rapid muscle growth.
For example, the training of many world champions only arranges a certain action once a week, which may not be suitable for beginners, but beginners can only arrange an action twice a week at most, while abdominal training can be arranged more times a week.
If you don’t have much training time and can’t guarantee the number of times you go to the gym, it’s best to practice more comprehensively and with a slightly higher intensity in one session, then rest for a week and then practice a second time. In this way, you only need to exercise on weekends to make certain improvements.
There are many sayings, such as if your muscles don’t hurt, your training is in vain. In my opinion, this view is not completely correct. Many times, after recovery is better, I just feel some muscle fatigue, but basically no pain. In fact, this is also very important.Effective exercise. And some people are so painful that they can hardly do anything the next day after exercising. That is because they have exercised too much, and this kind of pain is not advisable.
Reasonable pain should be felt, but it does not hinder the exertion of strength, and one can complete daily activities and even participate in higher-intensity ball games. In short, as long as you feel muscle pain or obvious fatigue, do not exercise these muscles.
Only this level of exercise can help muscle growth. The majority of fitness beginners should find the load intensity that their body can bear as soon as possible to lay a solid foundation for future regular exercise.
If you always think that your lack of muscle growth is a congenital problem, then you should become confident, find a training method that suits you, and hire an experienced coach. After practicing for a month or two, you will gain even your own gains. Amazing changes that I can't believe.
Zhai Yanfang’s dietary advice
A reasonable diet helps build muscle and improves your metabolism. I don’t think you should eat too much protein and not too little carbohydrates. In fact, the seasonal diet is similar to the non-season diet. The difference is that carbohydrates are relatively reduced and foods containing bad sugar and fat-containing foods such as fruits and milk should be avoided as much as possible. The training is basically the same, there is no need to practice two or three times a day.
Remember: Don’t go hungry while preparing for a competition. On the day of the competition, you should eat staple foods that are high in calories and small in size. If the training is reasonable and the diet is in place, then there is no need to stop salt if you reduce salt before the game, and control water for a day. There is no need to replenish carbs or eat low-carb and high-protein. Pay attention to the intake of salt, fat, and sugar after the game. Failure to quickly restore the intake of these nutrients will cause damage to the heart and liver and affect the stability of blood pressure.
Off-season meal plan
First meal: Breakfast Eggs + cereal + fruit
Second meal: snack Compound supplement
Third meal: Lunch Rice (350g) + meat (250g) + vegetables
The fourth meal: snack A small amount of fruit and protein powder
Meal 5: Dinner Rice (350g) + meat (250g) + vegetables
The sixth meal: snack A small amount of carbohydrates + a small amount of protein
Season Meal Plan
First meal: addMealsComplex supplements
Second meal: Breakfast Eggs (yolk removed) + cereal
The third meal: snack A small amount of staple food and protein powder
Meal 4: Lunch Rice (250g) + meat (250g) + vegetables
Meal 4: Dinner Rice (250g) + meat (250g) + vegetables
The fifth meal: snack A small amount of carbohydrates + a small amount of protein
The sixth meal: snack A small amount of staple food + protein powder supplement
Non-season daily schedule
8:00 Breakfast and go to work
10:00 Snack (supplements)
12:00 Lunch
14:00 90 minutes of exercise (30 minutes of aerobics)
16:00 Dinner
19:00 Extra meal
21:00 Extra meal
22:00 Break
Daily schedule during competition preparation
7:00 Get up, take supplements, and do aerobic exercise for 30 minutes
8:00 Breakfast and go to work
10:00 Extra meal
12:00 Lunch
14:00 90 minutes training
16:00 Dinner
18:00 Aerobic exercise for 60 minutes
20:00 Extra meal
22:00 Extra meal
23:00 Break