One-week muscle training plan

As vest lines, A4 waists, clavicle fish farming and other situations become more and more popular, many friends have gradually realized the importance of fitness. They all want to have a strong body and beautiful muscles, and want to improve their physical fitness through exercise. Next, I will share with you a one-week muscle training plan that can help you train perfect muscles more quickly. Next, I will give you a detailed introduction.

Training notes: Training 3 times a week, every other day, about 1 hour each time, training the whole body, one movement for each part, the movements in brackets are reserved, 3 sets of one movement, 8-12 times per set, 2 minutes between movements, 30-60 seconds between sets, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. The weight must be gradually increased to increase the adaptability of the muscles so that they respond to the training. Use equipment with freely adjustable weights for training. This allows the muscles to respond better to the resistance generated by the equipment. Because it allows more muscles to participate in the exercise. When doing the movements, whether lifting or putting down, you must control the movements so that you can concentrate on exerting force and avoid borrowing force.

Sleep: It is best to sleep for 8 hours every night, and take a 30-minute nap at noon if you have time. By the way, try to arrange your training time in the afternoon or evening, because the human body's physical strength and flexibility are at their best during this period. Finally, I wish you a successful fitness soon!

14 tips to increase muscle mass:

Heavy weight, low repetitions, multiple sets, long displacement, slow speed, high density, consistent thoughts and movements, peak contraction, continuous tension, relaxation between sets, training large muscle groups, eating protein after training, resting for 48 hours, and taking it easy. 1.

Heavy weight, low number of reps: In bodybuilding theory, RM is used to represent the maximum number of repetitions that can be done continuously with a certain load. For example, if a practitioner can only lift a weight 5 times continuously, then the weight is 5RM. Studies have shown that: 1-5RM load training can make muscles thicker and develop strength and speed; 6-10RM load training can make muscles thicker, improve strength and speed, but endurance does not increase significantly; 10-15RM load training does not significantly thicken muscle fibers, but strength, speed, and endurance all improve; 30RM load training increases the number of capillaries in the muscles and improves endurance, but strength and speed do not increase significantly. It can be seen that 5-10RM load weight is suitable for bodybuilding training to increase muscle volume.

2. Multiple sets: Whenever you remember to exercise, you do 2-3 sets. This is actually a waste of time and will not help you grow muscles. You must set aside 60-90 minutes to focus on training a certain part of your body. Do 8-10 sets of each movement to fully stimulate your muscles. At the same time, the longer the muscle recovery time is, the more you do it. Keep working until your muscles are full. You have to feel the degree of fullness yourself. The appropriate standards are: soreness, bloating, numbness, firmness, fullness, expansion, and obvious thickening of the muscle appearance.

3. Long displacement: Whether it is rowing, lying press, push-ups, or curls, you must first lower the dumbbells as low as possible to fully stretch the muscles, and then lift them as high as possible. This is sometimes contradictory to "continuous tension", and the solution is to quickly pass through the "lock" state. However, I do not deny the role of heavy half-range movements.

4. Slow speed: Lift up slowly and then put it down slowly to stimulate the muscles more deeply. In particular, when putting down the dumbbell, you should control the speed and do concession exercises to fully stimulate the muscles. Many people ignore concession exercises, and think that they have completed the task by lifting the dumbbell and put it down quickly, wasting a great opportunity to increase muscle size.

5. High density: "Density" refers to the rest time between two sets. Resting for only 1 minute or less is called high density. To make muscle mass grow quickly, you need to rest less and stimulate the muscles frequently. "Multiple sets" are also based on "high density". When exercising, you should concentrate on training as if you were fighting a war and not think about other things.

6. Consistency of thought and action: The work of muscles is controlled by nerves. If you focus your attention, you can mobilize more muscle fibers to participate in the work. When practicing a certain movement, you should consciously make your thoughts and actions consistent, that is, think about the muscles working when practicing. For example: when practicing standing curls, you should lower your head and use your eyes to look at your arms and watch the biceps slowly contract.

7. Peak Contraction: This is a major rule for developing very distinct muscle lines. It requires that when a certain movement reaches the most tense position of muscle contraction, maintain this most tense state for a while, do static exercises, and then slowly return to the starting position of the movement. My method is to count 1 to 6 when the muscle feels the most tense, and then let it go.

8. Continuous tension: The muscles should be kept under continuous tension throughout the entire set. Do not let them relax (not in a "locked" state) at the beginning or end of the movement, and always reach complete exhaustion.

9. Relaxation between sets: Stretch and relax after each set of movements. This can increase blood flow to the muscles, help remove waste deposited in the muscles, speed up muscle recovery, and quickly replenish nutrients.

10. Train large muscle groups more: Train the large muscle groups of the chest, back, waist, hips, and legs more often, which can not only make the body stronger, but also promote the growth of muscles in other parts of the body. Some people only train their arms and not other parts of the body in order to make their arms thicker, which will make the growth of the biceps very slow. It is recommended that you arrange some large-scale compound movements using heavy weights, such as heavy squats, which can promote the growth of muscles in all other parts of the body. This is extremely important. Sadly, at least 90% of people do not pay enough attention to it, so that they cannot achieve the desired results. Therefore, in the training plan, arrange more deadlifts, squats, lying presses, push-ups, and pull-ups, these five classic compound movements.

11. Eat protein after training: The demand for protein reaches its peak 30 to 90 minutes after training, and protein supplementation is most effective at this time. But don’t eat right after training, wait at least 20 minutes.

12. Rest for 48 hours: After training a local muscle, you need to rest for 48 to 72 hours before you can train it again. If you are doing high-intensity strength training, 72 hours between two local muscle trainings is not enough, especially for large muscle groups. However, the abdominal muscles are an exception. Unlike other muscle groups, the abdominal muscles must be stimulated frequently, at least 4 times a week, each time for about 15 minutes; choose the three most effective exercises, do only 3 sets, 20-25 times each set, all to exhaustion; the interval between each set should be short, no more than 1 minute.

13. Better to go light than fake: This is a secret that is not a secret. Many beginners of bodybuilding pay special attention to the weight of the exercises and the number of reps, but do not pay much attention to whether the movements are deformed. The effect of bodybuilding training depends not only on the weight of the weight and the number of reps, but also on whether the trained muscles are directly stressed and the degree of stimulation. If the movements are deformed or not in place, the muscles to be trained are not stressed or only partially stressed, and the training effect will be small or even deviate. In fact, among all the rules, the correctness of the movements is always the most important. It is better to lift a lighter weight with correct movements than to lift a heavier weight with non-standard movements. Don't compare yourself with others, and don't take the ridicule in the gym to heart.

The arm is mainly composed of the forearm and the biceps, triceps, and deltoids. The biceps are mainly pulled. 1. You can use your upper arms to do dumbbell flexion and extension. When stretching, don't put it all the way down, so that the biceps are always under force. In addition, you can use Schwarzenegger's method, which has a nice name called 21-gun salute. When you are doing dumbbell flexion and extension of the upper arms, because from stretching to bending is a total of 180 degrees, you can do it in three steps. The first step is to do 7 times at 90 degrees below, the second step is to do 7 times at 90 degrees above, and the third step is to do 7 times at 180 degrees. The number can be determined according to the weight of your dumbbell. 2. Do pull-ups on a single shoulder. The triceps are mainly pushed, 1. Push-ups; 2. Bench press; 3. Do arm curls on parallel bars; 4. Single-arm dumbbell arm curls behind the neck. When doing the above exercises, you can train your forearms. Increase your grip when holding the dumbbell. The deltoids are divided into three bundles: front, middle, and back. The front bundle can be trained by doing push-ups and bench presses; the middle bundle, grab the dumbbells with both hands, hang them on both sides of the legs, and then do 90-degree flat lifts, repeatedly; the back bundle, grab the dumbbell with one hand, bend the body forward 90 degrees, and lift the arms backward and upward, repeatedly.

Every time you do anaerobic exercise, you will feel sore in your muscles. Remember not to do it every day. Every time you do anaerobic exercise, you are destroying your muscle tissue as much as possible, and then using sufficient time and nutrients to repair the damaged muscle tissue. To put it bluntly, muscles grow when you rest after anaerobic exercise.

Scientific fitness will naturally make you strong..