Let me introduce myself first: I am 21 years old, 173cm tall, and my weight is about 83 kilograms, but my body is all muscle, and it is very well-proportioned, not bloated, because I am already I have been working out for three years. Of course, it is not the kind of professional fitness. I just spend a few hours every day after class to go to the gym to train. So far, I have summarized a lot of valuable experience. Of course, the most fundamental factor is persistence and Scientific training plan.
If you want to gain muscle, you definitely need heavy weight. Muscle is commonly known as "tendon meat". This thing is indeed a bit cheap. If you don't give it enough pressure and stimulation, it will not be willing to grow. Before entering training, you must ensure that you have enough perseverance and determination. If you think you can lose weight and gain muscle by just fooling around and doing tricks every day, you don’t need to read further and just take weight loss pills and muscle-building pills. Forget it, but I want to remind you: the advertisements are all fake, and they are only three parts of medicine and poison.
Generally, the parts we exercise are mainly muscle groups: chest, back, legs, shoulders, abdomen, arms. I will give a detailed training plan below, which may involve some fitness terms. , I don’t know if you understand it. If you don’t understand, check it out yourself.
Start from your first day of training and repeat in the following order:
Day 1: Chest training
Training sequence: 1. Flat Bench press (heavy weight, four groups, each group 8-12 times. If the number of times you can do your best is less than 8 times, it means the weight is too heavy. If it is more than 12 times, it means the weight is too light and needs to be adjusted. I won’t do it anymore. (No more details) --> 2. Single week: Incline press (heavy weight, four groups); Double week: Parallel bar arm extensions (can be heavier, four groups) --> 3. Single week: Lying fly (four groups) ; Bi-week: Chest clamp (four groups)
Day two: Back training
Training plan: 1. Single week: pull-ups behind the neck (can be increased, four groups) ; Bicycle: front-neck pull-ups (can be heavier, four groups) --> 2. Single week: standing row (heavy weight, four groups); biweekly: deadlift (heavy weight, four groups) --> 3. Single week: chest pull-up (four groups); double week: shoulder shrug (four groups)
The third day: leg training
Training plan: 1. Squat (can More than twice the body weight, four groups) --> 2. Prone leg curls (not less than 1/2 body weight, four groups) --> 3. Standing on tiptoe (four groups)
Fourth Day: Training triceps
Training plan: 1. Narrow bench press (heavy weight, four groups) --> 2. Single week: Standing elbow press (four groups); double week: Supine arm flexion and extension (four groups) -->3. Prone arm flexion and extension (four groups)
Day 5: Biceps training
Training plan: 1. Standing posture Arm curls (heavy weight, four groups) --> 2. Single cycle: Overhand grip one-arm curls (four groups); Double cycle: Underhand grip one-arm curls (four groups) --> 3. Single cycle: Rolling stick (four groups); Biweekly: Preacher chair arm curl (four groups)
Day 6: Shoulder training
Training plan: 1. Front of neck press (four groups) Groups) --> 2. Behind-the-neck press (four groups) --> 3. Standing fly (four groups) --> 4. Standing fly (four groups)
Day 7: Fat loss
Training plan: 1. Sit-ups (six groups) --> 2. Supine leg raises (six groups) --> 3. Jogging (medium speed, no slowdown allowed, 30 minutes)
According to the above training plan, every seven days is considered as a cycle. Every seven days of training, you have two days of rest. Of course, you can also have four days of rest, but the training sequence cannot be disrupted. Train for 60-90 minutes every day. The starting weight and The intensity can be smaller, but breakthroughs must be made every day and at every stage. The rest time between each training action group should not exceed one and a half minutes. Generally, one minute is the most appropriate. You can rest for 2-3 minutes when hitting heavy weights. If you keep training in this way, you can see the results in a week. The progress will slow down after a month, and if you persist for a year, you can basically reach the level of satisfaction of the author.
Finally, I wish the host good health!