"A Beginner's Guide to Building Muscle" This article tells you how to start building muscle. Start your exciting fitness journey now!
One:Warm up for 5-10 minutes before exercising
Breast expansion 10-15 times
Shoulder warm-up 10-15 times
Side bend at the waist 10 times on each side
Hip joint rotation: 10 times to the left and right
Leg lunges 8-10 times on each leg
Two: Strength training: 45 minutes
Generally speaking, to increase maximum strength, use a weight of 1-5rm for exercises, to increase muscle mass, use a weight of 6-12rm, and for muscle endurance training, use a weight of 15-20rm, until failure in each set. Our suggestion is that boys use a weight of 8-12RM in each group, that is, 8-12 reps in each group! Girls use the lighter 15RM,
Monday: Chest + Triceps
Barbell bench press 3-5 groups*8-12RM
Dumbbell bench press 3-5 groups*8-12RM
Dumbbell fly 3-5 sets*8-12RM
3-5 groups of chest clamps with tensioners*8-12RM
Rope push-down 3-5 groups*8-12RM
3-5 sets of bench flexion and extension*8-12RM
Wednesday: Back + Biceps
Barbell deadlift 3-5 sets*8-12RM
3-5 sets of seated pull-downs*8-12RM
3-5 sets of seated rowing*8-12RM
Dumbbell bent over rowing 3-5 groups*8-12RM
Barbell curl 3-5 sets*8-12RM
Standing dumbbell curl 3×10
Seated dumbbell curl 3×10
Friday: Shoulder deltoid + abdominal muscles
Seated dumbbell press 3-5 sets*8-12RM
3-5 sets of front raises with bell plates*8-12RM
Dumbbell lateral raises 3-5 groups*8-12RM
Barbell upright rowing 3-5 sets*8-12RM
Dumbbell bent over side raise 3-5 groups*8-12RM
Abdominal curls: 3 groups*15-25RM
Reverse crunch: 3 groups*15-25RM
Turn and crunch: 3 groups*15-25RM
Saturday: Hips and Legs
Barbell squats 3-5 sets*8-12RM
Weight-bearing leg press 3-5 sets*8-12RM
Lunges: 3-5 groups*8-12RM
Prone leg curl 3-5 sets*8-12RM
Weight-bearing glute bridge 3-5 groups*15-20RM
Heel raise: 3-5 groups*15-25RM
Recommendation: Train two muscles (large muscle groups + small muscle groups) each time (pectoralis major, latissimus dorsi, biceps, triceps, deltoid, abdominal muscles , quadriceps, calf muscles) don’t need too much, just concentrate on practicing the movements.
A muscle group should be stimulated with two to 3-4 movements (such as chest barbell bench press + dumbbell fly + chest clamping with equipment). Repetitive movements can make your training boring. Muscle training alone. Change your movements to stimulate your muscles. Deconstriction at different angles. shape.
Each training movement should be done in 3-5 groups, and each group should complete 6-12 movements. Rest each set for 1 minute. The weight should be kept at about 70% of the maximum load. Each one must be done the right way. Remember to mislead the real with the fake.
Three: Stretch and relax after exercise
Stretching and relaxing can prevent muscle strain, reduce muscle pain, accelerate the elimination of waste products such as lactic acid, quickly eliminate fatigue, and promote body recovery.
Ways to relax include jogging, sauna bathing, swimming, stretching, massage, etc.
Chest stretching, static stretching for 30 seconds
Shoulder stretch: 30 seconds on each side
Side bend and stretch, 30 seconds each on the left and right
Calf stretch, 30 seconds on each side
Hip flexor stretch, 30 seconds on each side
Four: Dietary Guidance
Eat small meals frequently (5 to 6 meals a day to fully absorb food). Eat healthy real food and avoid nutritionally deficient processed foods. If you want to gain weight, you need to eat more calories; conversely, if you want to lose weight, you must limit your intake to less. of heat, this principle will not change
1. Eat more high-quality protein (such as egg whites, skimmed milk, soy products, chicken, etc.)
2. Timely supplement carbohydrates that are low in energy and last for a long time (such as rice, cereals, corn, etc.)
3. Eat more foods high in fiber (such as celery, spinach, carrots, etc.)
4. Eat healthy fats (olive oil, flax oil, soybean oil, rapeseed oil, nuts...) and eat less foods with high cholesterol (such as squid, animal offal, pig brains, shellfish, etc.)
5. People who are losing weight should avoid alcoholic beverages or carbonated drinks (such as cola, beer, liquor, etc.) as much as possible
6. Consume vitamin supplements in moderation (eg: Va Vb Vc Vd Ve Vk)
7. Drink more water (drink at least 3~4 liters of water every day)
Nutritional supplements: It is almost impossible to get complete nutrients from your daily diet. Supplements can allow you to fill in the nutrients you do not get in your daily diet.This will allow you to see results faster! Commonly used fitness supplements include: whey protein, muscle-building powder, creatine, glutamine, BACC, L-carnitine, etc.
Five: Diet and Nutrition Plan Template:
Breakfast
2 hard-boiled eggs, skimmed milk + cereal, a spoonful of honey (5-10g)
Between meals
Nuts (almonds, peanuts, walnuts, etc.) + 1 fruit
Lunch
Fish or chicken, potatoes, coffee or tea, salad (carrot, tomato, cucumber salad)
Before exercise
Green tea or coffee (for those who lose weight), carbohydrate drinks (for those who are on the thin side) or other energy-increasing supplements
3-5 grams of creatine. After a period of exercise, you may feel that your strength is not keeping up, so consider supplementing with creatine. Creatine is also found in beef, so it is very safe. It should be noted that drink plenty of water (3 liters or more) that day. Drinking creatine with 21-35 grams of glucose can increase the effect of creatine by 10%.
Creatine has a significant effect on muscle energy supply, promoting protein synthesis, increasing muscle strength, increasing lean body mass, and improving short-term (<30 seconds), high-intensity, and intermittent exercise performance.
After exercise
30- 50 grams of whey protein powder (It depends on the ingredients of the brand, but it is best to keep the protein content at about 20 grams.) , a cup of low-fat milk, and mix the above protein powder. Do not eat protein powder , consider using 3 egg whites instead and remove the yolks.]