No matter how reasonable the various training plans are, you must always keep your goal in mind: growing muscle mass!
Some bodybuilders who want to have strong arms will exercise their biceps and triceps, and then take some additional "sports nutrition supplements" that promote muscle synthesis. As a bodybuilder with "purebred muscles", all you have to do is increase the secretion of your own anabolic hormones through training. Your muscle gain effect will not be as rapid as the former, but your muscles are "pure muscle" (all natural and healthier), which is something you should be proud of!
By now you should realize that not all combinations of training movements can promote the secretion of hormones in the body. Although some can promote the secretion of hormones in the body, the corresponding receptors in the muscle tissue are not activated, so the ideal effect is still not achieved.
Increase the rationality of training!
Below is a set of detailed and effective training plans for you (each training in this training plan is aimed at the secretion of a hormone and the activation of its receptors), telling you how to increase the logical rationality of your own training plan. . Of course, this does not mean that it is the only training method, but I hope you can reasonably add this useful information to your training plan. That is to say, when you customize or choose a training plan, it does not depend on its training techniques, training movements or training times, but on whether it can stimulate the secretion of hormones and activate more hormone receptors.
You will find this plan very complicated at first, but once you become familiar with it, you will find that its existence is so reasonable. In addition, after using this training plan, you will find that the concept of weekends is missing from your training schedule. Weekends are for those who regard fitness as a form of entertainment. There is no word weekend in the "lexicon" of real bodybuilding enthusiasts.
This "hormone stimulation" training plan is divided into 4 parts:
1. Pure training: stimulate IGF-1 (insulin-like growth factor) and FGF (fibroblast growth factor) and their receptors.
2. "High load" training: activate and increase the level of cortisol receptors and inhibit the activity of cortisol receptors.
3. "GH (Growth Hormone) or Insulin Stimulation" training: Promote the secretion of growth hormone in the body, increase the activity of growth hormone receptors, and enhance insulin sensitivity.
4. Rest days are: preparing for a new beginning.
After each training session, do a strengthening group of 100 times, and insert a "pill hormone strengthening stimulation" quadriceps training every 2 cycles (8 days). The following is the specific training plan:
Training 1: "Pill hormone enhanced stimulation" quadriceps training
Rest day
Training 2: Back muscle training
Training 3: "High-intensity" chest muscle training
Training 4: "Insulin-enhanced stimulation" biceps femoris and calf muscle training
Rest day
Training 5: Deltoid training
Training 6: "High-intensity" arm (biceps and triceps) training
Training 7: "Pill hormone enhanced stimulation" quadriceps training
Rest day
Training 8: "Growth hormone enhanced stimulation" back muscle training
Training 9: Chest muscle training
Training 10: "High-intensity" biceps femoris and calf muscle training
Rest day
Training 11: "Insulin enhanced stimulation" deltoid muscle training
Training 12: Arm (biceps and triceps) training
Training 13: "Pill hormone enhanced stimulation" quadriceps training
Rest day
Training 14: "High-intensity" back muscle training
Training 15: "Growth hormone enhanced stimulation" chest muscle training
Training 16: Biceps femoris and calf muscle training
Rest day
Training 17: "High-intensity" deltoid training
Training 18: "Insulin enhanced stimulation" arm (biceps and triceps) training
Then start from training 1 again, and change the "pill hormone enhanced stimulation" in training 1 to "growth hormone enhanced stimulation" quadriceps training, and other trainingPractice without changing, repeat like this.