1. diet plan

diet is more important than training, although this part looks boring and not as exciting as training plan. It is correct to practice three points and eat seven points, but most people think about how to train effectively to gain muscle, ignoring diet, which leads to poor results.

2. Training plan

For fitness, the muscles that need to be trained can be divided into two parts: large muscle group and small muscle group.

The major muscle groups are: chest, shoulders, back and legs; Small muscle groups are: arms, calves, waist and abdomen < P > To be strong, of course, priority should be given to training large muscle groups. First, the chest is enlarged, the body plate becomes thicker immediately, and the shoulders are trained, and people become wider immediately. After the chest and shoulders are a little shaped, you will immediately receive the praise of "You are strong recently" from your friends. Back and legs are more important in the long run, but it is more difficult to get started; The pectoral muscle is the easiest to get started, so you can give priority to the chest, shoulders, back and legs at the same time, and feel the process of controlling resistance and muscle growth, which is convenient to apply to other muscle groups.

The main training methods are: heavy weight, low number of groups, compound movements and free weight.

heavy weight: after full warm-up, do intensity of 6~8RM, and rest for 91 seconds between groups

low number of groups: generally, big muscles use 4 movements, with 4 groups for each movement; Small muscles use three movements, and each movement has three groups of < P > compound movements: multi-joints such as bench press, squat, pull-ups, push-ups and hard pulls. The movements that use many different muscles at a time are called compound movements, and thin people should practice more when getting started.

specific plans vary from person to person.

3. Rest and recovery

Muscles are composed of many muscle fibers. The purpose of training is to tear these muscle fibers, and then absorb the protein you ingest, and make "excessive recovery", so that your muscles will become bigger. Therefore, rest time is very important. After muscle training, it must be given enough time to repair before it can grow. If it hasn't been repaired, you will train to tear it again, and obviously it won't have a good effect.

Therefore, the same muscle should not be trained every day. Generally speaking, it takes 48 hours to repair a muscle, that is, it should not be trained more than twice a week. The lower back, that is, the waist, takes 72 hours to repair; The abdominal muscles can be repaired quickly, and it is no harm to train every day, but it is recommended to do it every other day.