It is easy for thin people to gain muscle without much fat. Follow the training plan below that I wrote specifically for newcomers and people with low fat content, that is, people who only need to gain muscle. The effect will be very good!
The article is very long, because what I wrote includes knowledge about training, nutrition, and supplements. Do you think a 3-word plan can help you build muscle? So you have to read it all patiently. , it is best to save it and read it later while practicing. It’s all handwritten by myself! It’s very long because what I wrote includes knowledge about training, nutrition and supplements. Do you think a 3-word plan can help you build muscle? So you Be patient and read them all. It is best to save them and read them later while practicing. It's all handwritten by myself! I've marked important places with symbols, so be sure to read carefully
Finally, the creatine and branched-chain amino acids mentioned in the supplement knowledge should be taken when you reach a certain level. In the initial stage, you can just take some protein powder, which is enough. Just take it twice a day. Get up in the morning. And half an hour after training, don’t forget these two times! Because your training intensity is not as strong as mine yet, when your level reaches my level, these supplements will have an effect! These supplements I will also explain to you the meaning of
◆Exercise methods for each muscle group:
1. Pectoralis major (you should know which part this is, I don’t need to say it): barbell training methods: flat barbell bench press, incline barbell bench press, decline barbell bench press!
Dumbbell training methods: flat dumbbell bench press and fly, incline dumbbell bench press and fly, incline dumbbell bench press and fly
Why do we need barbells and dumbbells? Barbells build large muscle groups, while dumbbells assist small muscle groups. They are carefully crafted!
Different approaches but similar results!
In addition to these two types, the gym also has cross-tension chest clamps and butterfly machines, which are also machines that sculpt the subtle parts of the chest muscles!
I will write to you at the end about how to train with these movements! In fact, it doesn’t matter if I don’t write this, because if you go to a gym, someone will teach you!
If they don’t understand what they teach, I suggest you buy some magazines to read. Buy Mr. Bodybuilder magazine, which is sold at general newsstands. The introduction is very comprehensive and includes nutritional components, but you can’t copy everything because This magazine is written by foreigners and translated from China, so they mainly write for foreign physiques. In fact, many people in China cannot achieve that state, but the pictures tell you how to train. That’s definitely true!
2. Back muscles (there are many points, the latissimus dorsi is the easiest to hear about. Just follow my instructions and buy magazines to understand the muscle groups clearly, otherwise you won’t get results if you don’t even know where you are training): Yes The most critical part that makes you an inverted triangle
Actions: high pull-downs, seated cable rows, barbell rows, dumbbell rows, wide-grip pull-ups and narrow-grip pull-ups
3. Shoulder muscles: They are divided into deltoid muscles and trapezius muscles, which are also the main body of the inverted triangle figure and can make your shoulders wider!
Action:
Training the deltoid muscles (the shoulder area above the 2-ceps muscle of the arm is divided into the anterior 3-angular muscles, the middle 3-angular muscles and the posterior 3-angular muscles. Once this is practiced, the shoulders will become rounded and look good when wearing clothes):
Overhead barbell press, overhead dumbbell seated press, lateral raise and bent over lateral raise, these are the 4 movements I often use, as well as upright rowing, but I use them less! Because every time I exercise the above movements Not much power left!
Training the trapezius muscle: The trapezius muscle is the muscle from the neck to the end of the shoulder. After training, it looks more MAN! Ordinary people don’t have it, only people who are engaged in bodybuilding or fitness will have it!
The movements are simple: barbell shrug, dumbbell shrug! Use heavy weight to complete!
4. Arm muscles: 2 and 3 heads
2 ceps muscles (the bulging muscles when the arms are bent in the same direction as the face): barbell curls (the most important) preacher curls and dumbbell curls! These are 3 classic movements! For the time being, you can also Just practice these 3!
3rd muscle (arm muscles with 2 muscles facing away from each other): supine arm extensions (my favorite), rope push-downs (there are 2 types of equipment to hold, both of which need to be practiced)
Narrow grip flat bench press, these 3 are classic!
4. Thighs: Squats are one of the methods. I personally like to use 2-3 sets of heavy weight to exercise.thigh.
What is your maximum weight? That is, the weight that you can do 1-3 times with this weight. Personally, I like to do it only 2 times, then increase the weight and do it again alone. This can make the thighs get very good Pumps and strength growth!
Squats can quickly grow the outer muscles of the thighs!
Leg press is the most popular training method in the gym after squats:
Leg press is a good way to exercise the muscles of all parts of the thigh!
Just ask people at the gym about this equipment. It’s very common!
The other two exercises are: leg extensions and prone leg curls!
Calf: standing heel raise and seated heel raise,
5. Finally, it’s the abdominal muscles: In fact, everyone can see the abdominal muscles as long as your fat content is low enough, but if you want them to be obvious, you still need to train to make the abdominal muscles grow, so that they can be seen more obviously, but a bunch of During the time we are building muscle, the abdominal muscles are not obvious because the fat has also increased relatively! It is more difficult to gain muscle and lose fat! Those who gain muscle or lose fat can only choose one of them at a time!< /p>
Training method:
Weighted sit-ups, weighted crunches and crunches!
Supine leg press and hanging leg press
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If you really don’t understand the movements, you can leave a message to me through Baidu, or look at my profile and add me on QQ. I can send you pictures and I will try my best to answer you if you have any other questions!
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Now it’s time to write down the number of training sessions
Personally, it is recommended to exercise muscles in 2 parts at most, but it is definitely not a full-body exercise. Unless you have not exercised for a long time, you only use full-body exercise for recovery training, and this kind of full-body recovery exercise can only be used lightly. Train with weights!
The normal combination exercise method is:
Day 1: Train the chest muscles and 3 heads together. Because these two parts train each other, you can also train the 3 heads when training the chest muscles! You can also exercise the chest muscles when training the 3 heads with the close-grip bench press
The second day: Shoulder muscles: triceps and trapezius, because they are a whole piece! And the abdominal muscles can be trained together!
Day 3: Back muscles and biceps muscles, which also complement each other, exercise each other!
Day 4: Leg muscles and calf muscles are one piece!
Day 5: Abdominal muscles and forearm muscles!
2 days of rest
A one-week training plan can effectively exercise one of the muscles without exercising the muscles related to it., allowing the muscles to get adequate rest without damage!
But don’t let your muscles get used to your exercise method and frequency. So I changed my exercise method after a while:
For example, today I normally train my chest muscles and 3 heads together. In a few weeks, I will switch to training 2 heads and 3 heads, that is, the entire arm together! This can make the entire arm develop more harmoniously!
Then train the chest muscles, back muscles, shoulders and abdominal muscles one day each!
For abdominal muscles, just check the endurance of the abdominal muscles. As long as you are not sore, you can join the training at any time, because the abdominal muscles are no faster than other muscles. They recover very quickly. For other muscles, I recommend at least 4 days before training again. , because this muscle is growing during the rest time. If you practice it while it is growing, not only will it fail to grow, but it will destroy the muscle tissue! It is just the opposite! So only training one muscle group once a week is enough. Open your abdominal muscles!!!!
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Now that we’ve talked about the reps, let’s talk about the weight of training
First you have to understand the meaning of RM:
RM (ReDetmoMaxi-mum, maximum number of repetitions) refers to the maximum weight you can lift or push at one time. For example, if you bench press 100KG at most 5 times at a time, then this weight is 5RM
The usual way to determine your RM weight is:
Trial and error method
If you want to find the weight of 10RM, you must repeatedly try to lift several weights until you find the maximum weight that can only be lifted 10 times. It should be noted that there must be a sufficient interval before each trial lift to prevent unrecovered fatigue from the last trial lift from affecting the number of next trial lifts
Now that the concept of RM is clear, how much RM is the fastest weight to build muscle?
In layman’s terms:
"Heavy weight, low reps" training method tends to increase muscle strength and volume