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Since the conditions and progress of muscle fitness are different, this set of plans is suitable for entry-level reference. You can also combine it with other plans here http://www.jirou.com/jihua to develop your own fitness path.

1/Preparatory activities before fitness

2/ Reasonable arrangement of fitness movements, such as how many days to practice and take a break, which movements should be mainly practiced on which day, etc.

3/ Matters that should be paid attention to for each movement, appropriate picture display and video display, as well as the number of sets, number of sets, rest between sets, and intensity control, etc.

4/Relaxation after fitness

5/ In terms of dietary coordination after fitness, 30% of exercise and 70% of eating.

6/Cooperation in living habits and good living habits, so as to develop a good fitness habit.

See for yourself whether the exercise plan you are currently using includes these aspects. An effective fitness plan cannot be copied online. A thoughtful fitness respondent will not write a fitness plan so easily. , a fitness plan must be suitable for you to be the most effective. Starting from your detailed information on all aspects, and then formulating a suitable fitness plan in a targeted manner, you can achieve twice the result with half the effort.

In view of the above, please adjust your plan. I hope it will be helpful to you. I’m not doing it for points, it doesn’t matter if you don’t give it to me, I just want to use my knowledge to do something practical.

I’ll give you the secrets my coach gave me and my diet

First: Basic training

Stick to basic training and use the simplest and most direct heavy free weights to train big guys. Don’t ignore it

Basic movements, such as deadlifts and other compound movements are the best for muscle growth and should be the most effective in every training session

The compound movements are placed at the endBefore, after doing heavy compound movements, use isolation movements or equipment to improve them

Muscles, allowing them to reach a deep rest.

Second: Protein

Don’t limit your protein intake. The more protein you consume, the faster your muscles will grow. Generally, standard protein for bodybuilding

The intake is an average of at least one gram of protein per pound of body weight. In order to better promote muscle growth, protein should be consumed

Increase daily intake to 1.5---2 grams per pound of body weight

Third: Carbohydrates

Carbohydrates are the main food for increasing muscle size, but excessive intake of carbohydrates will increase the body's

Fat content, so you should pay attention to your carbohydrate intake. Generally, the standard intake for bodybuilding is to 100 grams per pound of body weight.

It requires less than 2 grams of carbohydrates, so it is necessary to increase the intake to 2.5---3 grams of carbon per pound of body weight

Water compounds, but not more, otherwise it will only turn the food that cannot be digested into fat. The best arrangement is

Keep carbohydrates at about 3 grams on training days, especially when training intensity is relatively high, this amount is necessary.

If you are training small muscle groups or on rest days, you can slightly reduce carbohydrates, but it should not be less than 2.5 grams

If the intake is lower than this, it will be difficult to realize the full growth potential of muscles.

Fourth: Required Courses

You should prepare at least one barbell exercise for each muscle part, if you lack heavy-load barbell training

If so, muscle volume and strength will inevitably decrease. Only by using heavy load training can the muscles continue to grow and progress.

Fifth: girth

No matter what, you must put muscle size and development first. Before you develop super-developed muscles

Before, there is no need to pay too much attention to the lines and symmetry of the muscles, because doing so will slow down the development of the muscles. If the muscles

After you have the ideal volume and circumference, you can then repair the lines and symmetry of the muscles. Muscle size is the key.

Sixth: Standard posture

Maintain correct training posture, whether it is powerlifting or bodybuilding training, maintaining the most standard movements is the most important

, especially when doing powerlifting, no matter how heavy the load is and the difficulty becomes higher, high-quality training movements must be ensured.

The intensity should be large enough, but you must not use force to put the load on the exercise target. Otherwise, it will only increase the risk of injury

Sex.

Seventh: When doing bodybuilding training, load is not the most important

Bodybuilding training is different from powerlifting. Powerlifting only cares about using the correct posture to push a larger load, while bodybuilding training

The true meaning of ” lies in the degree of muscle fatigue. Although weight-bearing is important, what is more important is to feel the stretching of the muscles during training

and squeezing, there should not be a long pause between each two actions, up to two seconds, otherwise it will only give the muscles a chance to breathe

Yes, but the purpose of training cannot be achieved.

Eighth: Effect of times

It is necessary to understand that various times produce training effects. Training with different times will produce different effects.

The number of exercises between 1---5 is mainly to develop the overall strength of the muscles. This number of times is only suitable for heavy free weights

Training, such as bench press, squat, deadlift, etc. Although it is excellent for the development of muscle strength, it also has its shortcomings.

If the size of the muscles is not obvious using this training method, the standard number of times to truly develop muscles is 8---12 and

Between 6---8 times, these two types of exercise are best for muscle development, but not for muscle strength. 1---5 times

The training comes quickly. The training times of more than 15 times are mainly to improve the lines of the muscles and increase the separation of the muscles, but for

Muscle size and strength have very little effect. Beginners should not use this training method because they are just starting out

When doing bodybuilding training, the volume is small, and the muscle volume should reach a certain level before performing line training.

Ninth: Rest between sets

It is necessary to understand the rest time between groups for various training times. If used improperly, the training effect will be greatly reduced

Discount. The rest time for heavy weight training between 1---5 should not be too short, because the main purpose now is to push heavier weights

It's the amount rather than the degree of stimulation to the muscles, so don't be careful about resting too long between sets, as long as you can push more weight

Okay, here it isIt's called powerlifting. Although you can rest longer, the rest time must be controlled within 3 minutes.

If you rest for too long, your body temperature will drop, which means that the risk of injury will be greatly increased. Bodybuilding training groups

The rest period must be controlled within 1---1.5 minutes. If it is longer than this time, the muscles will not be deeply stimulated.

Because I think the training area should be constantly given strong stimulation and muscle burning, because at this time it is mainly

Develop muscle size and allow it to achieve deep rests, less rest if possible, generally for complex exercises

For combined movements, you can rest longer, and the rest between groups can reach 1.5 minutes, because the consumption of compound movements is very large, so

To recover slower, you can rest more than isolation exercises, but never more than 1.5 minutes, and for isolation exercises