Chapter 1 Details
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Week 1 to 2: Full body training
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Practice three times a week
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At least one day off between training days (such as Monday, Wednesday, and Friday training; Tuesday, Thursday , weekend off)
Training movements: compound movements
The movements you have to learn are nothing more than bench presses, squats, and bicep curls, which are used by strong men. But don’t worry, these movements have a history of decades at least. The reason why they are so durable Even though they are in decline, they are still in their prime because they are very effective in building muscle. In this chapter, all you have to do is perform only one targeted movement per muscle group.
Why? Because the key for a novice is to win quickly. If you do so many fancy moves, first of all, you cannot guaranteeThe movements are standard, and secondly, training for too long will only overload your meager muscles.
Number of times: 10-12 times
A complete movement requires you to achieve a full range of joint motion when performing the movement, which means that the muscles are fully stretched in one movement. For example, when you do a bench press, you have to press the barbell as close to your chest muscles as possible, and then push it up completely. This back and forth is considered a complete movement. In the first to second weeks, we hope you can do 10-12 reps per set - this is the best mode for novices to master the movements and stimulate muscle growth.
Weight: just about 10-12 weight
The choice of weight depends entirely on the number of times you want to do each set. Since you have to do 10-12 times per set, the weight of the dumbbell or barbell you use must be just right to ensure that the maximum number of times you can do is 10-12 times. within the range. As long as you practice well, your strength will increase quickly. Once the weight you use can no longer satisfy your 12 reps, you can slowly add 5-10 pounds.
Number of groups: 3 groups
A set of movements refers to you doing a certain resistance movementThe total number of reps - that is, lift the barbell up, then do the specified number of reps in a standard posture, and finally lower the barbell. If you want to give your muscles enough stimulation, you have to do multiple sets of each exercise and take a short rest between sets. In the first chapter, we asked FitTimer to do only 3 sets of each movement - enough to familiarize yourself with the movements and stimulate the muscles without making the training too lengthy.
Rest between sets: 2-3 minutes
In the first chapter, you have to rest for 2-3 minutes for each set of movements. The reason for this is that you need to rest enough to ensure that you can do all three sets of movements in place, and you can do 10-12 times in each set.
Chapter 1 Plan
Target muscle groups
Action
Number of sets/reps< /strong>
Rest time between sets< /strong>
Breasts
Barbell Bench Press
3/10-12
2-3 minutes
Back
Bent-over barbell row
3/10-12
2-3 minutes
Legs
Squat
3/10-12
2-3 minutes
shoulder
Barbell Press
3/10-12
2-3 minutes
Horizontal three
Rope Pressdown
3/10-12
2-3 minutes
H2
Barbell curl
3/10-12
2-3 minutes
Calf
Standing calf raise
3/10-12
1-2 minutes
Abs
Crunches
3/10-12
1-2 minutes
Barbell bench press
Lie on your back on a bench with the barbell above your nipples, your eyes should be directly under the barbell. Lift the barbell vertically until both arms are fully extended, and the chest muscles are completely contracted. Stop for a second, then slowly lower the barbell toward the lower chest until it lightly touches the chest muscles, and then push the barbell up to just above the shoulders. Exhale as you lift up and inhale as you lower.
Number of times per group: 10-12< /span>
Number of groups: 3
Rest time between sets: 2-3 Minutes
Bent-over barbell row
Hold the barbell with both hands, slightly wider than shoulder-width apart. Bend your knees slightly, keep your body straight, lean down, move your hips back until your body is nearly horizontal to the ground and keep it there the whole time, and hold the barbell and hang down naturally. By clamping your shoulders back and lifting your elbow joints, pull the barbell along your thighs to your lower abdomen. Tighten the back muscles at the top, and then lower it down at a constant speed until the back muscles are stretched.
Reps per group: 10-12
Number of groups: 3
Rest time between sets: 2-3 minutes
Barbell Squat
Place the barbell on the upper part of your trapezius muscles, and hold the barbell firmly with both hands to keep it stable. Stand shoulder-width apart and point your toes naturally outward. Keep your head up, your chest up, your abdomen in, and your back arched naturally. When squatting, move your hips back, tighten your back, and keep your center of gravity on your back heels. Squat down until your thighs are parallel to the ground. Use your heels to stand up and return to the original position until your body is upright.
Number of times per group: 10-12< /span>
Number of groups: 3
Break between groupsRest time: 2-3 minutes
Standing Barbell Press
Stand with your feet parallel and shoulder-width apart, keeping your chest straight and your abdomen straight. Grasp the barbell with your hands slightly wider than shoulder width, place the barbell above your collarbone, and thrust your elbows forward. Keeping your body still, push the barbell with both arms from the front of your neck to the top of your head, with your arms straight. Return to the starting position.
Number of times per group: 10-12< /span>
Number of groups: 3
Rest time between sets: 2-3 Minutes
Rope push-down
Stand facing the gantry, holding a rope, straight pole or V-handle. Hold your hands tightly, keep your elbows close to the sides of your torso, and bend your elbows until your forearms touch your upper arms. Press down and extend until your arms are in a straight line, squeezing your triceps at the bottom.
Number of times per group: 10-12< /strong>
Number of groups: 3
Rest time between sets: 2-3 minutes
Barbell curl
Stand with your feet parallel and shoulder-width apart, chest straight and waist straight, hold the barbell with your hands shoulder-width apart, and keep your hands naturally straight and perpendicular to the front of your body. SaveKeeping the body still, bend the forearm hard until it is close to the vertical ground, squeeze it slightly and then return to the original path.
Number of times per group: 10-12< /span>
Number of groups: 3
Rest time between sets: 2-3 Minutes
Standing calf raise
Reps per group: 10-12
Number of groups: 3
Rest time between sets: 1-2 minutes
Crunches
Lie on your back, bend your legs naturally, cross your hands in front of your chest, place your hands gently on your shoulders, raise your elbows to an angle of 60-80 degrees with your body, retract your chin slightly, relax your neck, and then "slowly" with your chest "Slowly" lift upwards until you feel your abdomen contracting and squeezing to the top, and then slowly lower back down.
Reps per set: exhaustion
Number of groups: 3
Rest time between sets: 1-2 Minutes
Before training:
" > Drink a cup of coffee 1 hour before exercise (function: to increase a certain amount of energy in the short term)
After training:
Supplement 1.5 spoons of whey protein powder within 30 minutes before exercise (function: to provide muscles with easily absorbed protein in time) " >
A glass of orange juice
A bowl of oatmeal
Two fruits
Two scrambled eggs
Lunch
Bread, barbecue
Fruit, yogurt
Dinner
One serving of steak
One potato
Half bowl of vegetables
A bowl of pasta
Half bowl of rice
A cup of green tea
Midnight snack
A serving of peanut butter bread (eat peanut butter wrapped in bread)
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Quote of the week
"People ask me what I do in the winter when there's no baseball. I'll tell you what I do. I stare out the window and wait for spring."
~ Rogers Hornsby