Muscle and weight gain fitness plan
Friends who want to exercise and gain muscle can make a series of plans. Below is a sample of the muscle gain plan that I have collected for you. , hope it will be helpful to everyone.
One reason
Why are you thin? Why? No matter how much you eat, you can’t gain weight?
The main reasons may be genetics and Living habits, if you have eaten well and drank well at home and have never gained weight since you were a child, and your family members are also on the thin side, it is usually a genetic problem.
Genes determine that your body type belongs to (or is biased toward) ectomorph (ectodermal body type_Baidu Encyclopedia). This type of body has a very high basal metabolic rate and a very slow rate of muscle gain. Basically He is hopeless and as skinny as a dog. He is known as Zhuo Shou Gou. He is a good friend with Li Goudan downstairs. Since he was a child, he has been slapped and thrown ten kilometers away by the female neighbor.
Of course, this body type also has its advantages, that is, fat increases very slowly and body fat is very low, so thin people are generally born with abdominal muscles because there is no excess fat covering the abdomen; Low body fat means that you don’t need to strictly control your diet and can be a little more casual about foods with more fat. This advantage is very meaningful when you have certain results in fitness. You don’t need to treat your mouth too hard and you can maintain a healthy diet. Highly separated and beautiful muscle lines, just like Peng Yuyan's in "Battle of Bases", are difficult to obtain for people with other body types.
2. Diet plan
I write about diet before training. This is because diet is more important than training. Although this part looks quite boring, it is not as exciting as the training plan. People's hearts. It is correct to say that 30% of training is 70% of food, but many people think about how to train to effectively build muscle and ignore diet, resulting in poor results.
Why should we eat?
The human body needs to absorb calories and metabolize calories. From a macro perspective, when the calories you consume are greater than the calories you metabolize, your weight will increase, and vice versa.
In other words, as long as you eat enough, you can still gain weight even if you don’t go to the gym? It’s just that the gain may be more fat, and your figure will not be so good or that good. healthy.
How to eat?
The calories taken in basically come from food; and the calories metabolized are divided into two aspects: basal metabolism and metabolism generated by exercise and daily activities.
First of all, you need to learn to roughly calculate the above metabolic values ??(calculate the basal metabolic rate). For example, the calories I metabolize every day are just over 3,000, then I need to eat close to 4,000 calories. Can gain weight.
In these 4,000 calories, various nutrients must be distributed reasonably. The most critical ones are protein, carbohydrates, fat and water. Everyone pays more attention to protein. This is because protein is the basis for muscle growth. However, for people who need to gain weight, carbohydrates are more important. Enough carbohydrates can provide you with enough calories to gain weight. At the same time, It provides enough energy to give you strength to train, so you should eat as much as possible; fat can be eaten as you like, and does not need to be strictly controlled, but it should not be more than the first two; the proportion is probably: protein 30 to 40%, carbohydrate 50 to 60% , 10 to 20% fat, drink more water, 8 cups a day.
If you eat enough calories according to this ratio, you can gain weight more reasonably and healthily.
What to eat?
Now that I understand the theory, how do I eat in practice?
Is eating smaller amounts and more meals more appropriate? Of course, we may need to eat more meals more frequently to gain weight.
Multiple meals means that three meals a day can be divided into 5 to 6 meals: breakfast, brunch, lunch, lunch, dinner, and midnight snack.
In this way, you can take in your calories more evenly, take in more calories, and take in the calories that you usually don’t eat enough even if you are full.
Here is a diet plan to share with you:
1. Breakfast
Breakfast is the most important. After a night of sleep, the body is in urgent need of nutrients. Eat it at this time. The nutrients can be absorbed very well, so be sure to have enough protein and carbohydrates. (If you don’t eat breakfast, you will die and you can still keep fit)
Wake up with a large glass of water, then cook breakfast and eat a few meat buns + self-grinding soy milk (including walnuts, peanuts, sesame seeds, etc.) + 3 eggs (only eat 1 yolk).
2. Lunch
Eat as much as possible, but don’t overeat. For example, 2 bowls of rice + 1 large piece of chicken chop + 1 regular stir-fry + 1 vegetarian dish + 1 bowl of soup can be settled within 20 yuan; if this is not possible, you might as well bring your own packed lunch back to the company. School students have a universal canteen.
3. Morning and afternoon snacks
I usually bring a lunch box as a snack, which I eat around 10 a.m. and 2 or 3 p.m., which contains eggs, potatoes, and tomatoes. Fruits, dried fruits and other goods.
Some people say that this bento contains too much starch and may cause bloating after eating. I suggest you try this for yourself and choose what suits you. As a snack, I need to gain weight and I don’t feel uncomfortable after eating it. This makes sense to me.
4. Dinner
It’s almost the same as lunch. Chicken steak is replaced by fish steak, and stir-fry is changed. I usually eat at 5:30, then go back to the company and work overtime until 7 o’clock, then set off. When it comes to fitness, I’m almost done digesting it when I go to the gym.
5. Late night snack
That is, when I get home after working out, around 9 o'clock, I will first eat a banana and a portion of protein powder, and then eat a bowl of dumplings by myself.
This is my recipe, which is an effective reference. However, everyone’s situation is different and should be adjusted according to the actual situation.
Everyone will definitely have questions about my recipe above. Let me explain some common ones first.
How do I know if eating so much is enough for the 4,000 calories I need?
Combined with the food calorie query, the food calorie encyclopedia, a rough estimate is enough, no need to be too precise .
Will eating too much ruin your stomach?
Therefore, I suggest that you don’t overeat every meal, just eat to 9 points full. Now, after 6 meals, you will be 9 points full. The calories consumed are also far greater than those of your original three meals.
According to the above eating methods, eating regularly, being nutritious, not overeating, not eating barbecue and pickled foods are better than those who sleep until 10 minutes before work, have no time to eat breakfast and rush back to the company, and often work overtime. What do you think about office workers who forget to eat and just eat barbecue for dinner when they go home at night?
Is it good to eat non-stop like this all day long?
It is said that in humans, In the early days of civilization, there was no guarantee of food, and you could be hungry at any time, so you would eat whatever food was around you, and you would eat non-stop all day long in order to survive. Nowadays, there are only 6 regular meals a day. Eating small meals more frequently is also a healthy eating method advocated by most people. Just don’t eat snacks all the time.
How to calculate vitamins and minerals?
I really haven’t bothered that much. According to the above, eating like this is usually enough... I just take a tablet of Centrum at noon every day, and then one in the afternoon Take vitamin C effervescent tablets to supplement vitamin C. Note that the amount of vitamin C should be fixed every day, either always more or always less. Sometimes more and sometimes less, the resistance will easily decrease.
How many eggs can you eat in a day? How to deal with egg yolks?
The key to eggs is that the yolks have high cholesterol. It is OK to eat less than 2 eggs a day. The egg whites are mainly protein, which is very healthy and can be used for fitness. People have a high demand for protein and may eat more than 10 or 20 proteins a day. It depends on the situation. As for the egg yolk, just throw it away. If you feel it is a pity, put it in a small basin and put it downstairs to feed stray cats (the image of a caring and good man will double)
There is a simple way to verify whether the food is reasonable. Rough method:
First make a medium-sized diet plan and eat regularly for two weeks. If the weight does not change within two weeks, add more food; if the weight keeps rising, wait until the weight stops rising. when, add more food; repeat this cycle.
Do I need to take protein powder/muscle-building powder? How many spoons should I take every day?
Most novices are concerned about this issue. In fact, protein powder/muscle-building powder is a supplement.
What are supplements? They are used when you cannot achieve your goals no matter how hard you try with your basic diet.
For example, you need to consume 140g of protein a day, but you ate beef until you vomited and only consumed 120g. What should you do with the remaining 20g of protein? A cup of protein powder can be done.
If your basic diet is not properly planned, just ask if you can take two spoons of protein powder and it will be effective. No way.
In addition, some students at school may think that protein powder is expensive, so they usually save on eating it, but this actually has no effect. The purpose of eating protein is to make the intake meet the standard. If you save on eating, the total amount will not reach the standard, and it will not work. It's effective, don't be reluctant. If it is really difficult financially, just eat more eggs instead.
Do you understand what I said? The key point is that the total intake of nutrients must meet the standards, and powder and eggs are just means.
(Protein powder: The key is to provide sufficient protein, low fat and low carbohydrates; Muscle-building powder: Provide sufficient protein and carbohydrates, and it is also easy to gain fat. Students who gain weight may wish to consider muscle-building powder first. Getting Started)
Three Training Plans
Where can you train to get stronger quickly?
For fitness, you might as well divide the muscles that need training into large muscle groups and Small muscle groups are divided into 2 parts.
The major muscle groups include: chest, shoulders, back, legs
The minor muscle groups include: arms, calves, waist and abdomen
To get stronger, of course The priority is to train the large muscle groups.
First, train your chest to get bigger, and your body will immediately become thicker. If you train your shoulders, your body will immediately become wider, and your chest and shoulders will be in shape. You will immediately receive compliments from your friends that you have become stronger recently. The back and legs are more critical in the long run, but they are more difficult to get started with; and the chest muscles are the easiest to get started with, so in the early stage, you might as well give priority to the chest muscles while training the chest, shoulders, back and legs, and feel the process of controlling resistance and muscle growth. , easy to apply to other muscle groups.
Some people will pay more attention to the arms. The biceps are generally considered to be a symbol of fitness. In fact, this is a very small muscle. In the early stage of fitness, especially the early stage of weight gain, too much investment is required. The energy is on the arms, which does not help your overall development.
As for a whole body of muscles, it is impossible to train them all in one day. They need to be trained over several days.
So you can go to the gym 4 days a week, mainly doing chest, shoulder, back and leg exercises, with arms, calves, waist and abdomen.
Monday: shoulders + calves
Wednesday: back + biceps + waist
Friday: chest + triceps
< p> Sunday: Thighs + AbsThe training methods are mainly heavy weight, low number of sets, compound movements, and free weights.
Heavy weight: After fully warming up, do 6~8RM intensity, rest for 90 seconds between sets
(This RM means the number of failure, for example, 8RM means that if this weight If you use all your strength to grab your breasts, you can only do 8 reps in one set before you are exhausted. If you don’t rest, you will no longer be able to do the 9th rep, which is called 8RM; if you do 8 reps, you still have enough energy left to do it. On the 9th rep, you stop and don’t do it. This is not called 8RM, it’s called insufficient training.)
Low number of sets: Generally, 4 movements are used for large muscle groups, 4 groups of each movement; small muscle groups are used 3 movements, 3 sets of each movement
Compound movements: multi-joint movements such as bench press, squats, pull-ups, presses, and deadlifts, which require the use of multiple different muscles at one time. They are called compound movements, and thin people should practice more when getting started. Correspondingly, movements such as concentrated curls that only use a small muscle on the outside of the biceps are called isolation movements, and you do not need to do too much in the early stage.
Free weights: Training with barbells and dumbbells is called free weights. Free weights should be used as much as possible in the early stage. This can exercise your ability to control weight and muscle coordination, and also fully stimulate muscle fibers in a larger area. If you do resistance training on a machine, the area stimulated is very limited, and you cannot learn to control the muscles, so the effect is poor. The use of machines at this stage should not exceed 20%. Some people say that machines are safer and suitable for novices to learn standard postures? Well, you can also use machines to feel the movements in the first two weeks. From the third week onwards, you should switch to free weights. I used free weights from the beginning. You can learn the postures by watching videos. You can ask your friends around you. If you are afraid of danger, you can start practicing with a very light weight.
Next is a specific training plan:
For the first movement of each muscle, be sure to warm up at least 2 groups with a small weight of 15 to 20RM, and stretch the muscles appropriately. , you can start training.
The range of motion must be full, and you cannot just push half the distance to complete the exercise. This will not have good results.
Action name, number of groups, number of reps per group (failure)
Monday: Shoulders, calves
Seated barbell press 4 groups, 10, 8, 6 respectively , 3RM
4 sets of standing push press, 8RM
4 sets of upright rowing, 10RM
3 sets of dumbbell lateral raises, 12RM (decreasing set, For example, first use a 12-pound dumbbell to reach failure, then immediately switch to an 8-pound dumbbell and then reach failure)
3 sets of bent-over dumbbell lateral raises, 12RM (decreasing set)
4 sets of standing calf raises, 12RM
4 sets of seated calf raises, 12RM
Wednesday: Back, biceps, waist
Wide-grip pull-ups Divide upwards into multiple groups and do 50 reps in one session
(If you can’t do any of them, use wide-grip high pulldowns instead, 4 groups, 10RM)
Bent over rowing 4 4 sets of T-bar rows, 10RM
4 sets of seated rows, 12RM
3 sets of barbell curls, 12RM
3 sets of alternating dumbbell curls, 12RM
Full warm-up with deadlifts, 3 sets of 8, 6, and 3RM
3 sets of Roman chair press-ups, 12RM
Friday: Chest and triceps
Barbell bench press 4 groups, 10, 8, 6, 3RM respectively
Incline barbell bench press 4 groups, 10RM
4 sets of arm extensions to failure
4 sets of supine flyes, 12RM
3 sets of dumbbell arm extensions behind the neck, 10RM
3 sets of supine arm extensions, 10RM. After completing one set, continue to do close-grip presses to failure
3 sets of behind-the-back arm extensions, 10RM.
Sunday: Thighs, abdomen
6 sets of free squats, 12, 10, 8, 6, 6, 3RM
6 sets of leg press, 8RM
Hack squat 4 4 sets of leg curls, 10RM
4 sets of abdominal curls, 25 times
4 sets of reverse abdominal curls, 25 times
< p> The plan is not static. You should adjust the intensity of training according to the actual condition of your body.For example, if you just started and can’t adapt to this intensity, you can do two sets of each movement with a light weight of 15RM in the first two weeks to get a feel for it. Once you become proficient, you can slowly add intensity and movements until you adapt. But you need to adapt as soon as possible. I have a colleague who has been practicing for a year and is still in the adaptation period of 15RM. In fact, he has no perseverance. Heavier weight makes him sore and unbearable, so he is still so thin.
It’s time to solve common problems again:
How many dumbbells should I use for this exercise?
It says 12RM, for example, and everyone’s situation Different, your 12RM may be 20 pounds, but others can lift 100 times with these 20 pounds. Therefore, I cannot recommend a specific weight. You can feel it yourself and choose the weight based on your failure number.
When doing 4 sets of 8RM, the first set can do exactly 8 reps, but the second set can only do 6 reps. What should I do?
Two methods: 1 2. Reduce the weight a little and keep doing 8 reps; 2. If you can only do 6 reps, just do 6 reps. For the remaining two reps, let your friends help you, or you can take a breath and try to push up. If it doesn't work, just end it. The muscles have been stimulated enough, I often use this method.
When should you increase the weight?
For example, if you plan to bench press 8RM, the weight is 80 pounds. When you can press 80 pounds for 10 to 12 times one day, add it to Try it at 90 pounds.
How should the training plan be adjusted?
Generally speaking, every 6 weeks, you can consider slightly changing the plan to provide new, unsuitable, stimulation to the muscles. This is the best way to build muscle. For example, as mentioned above, every 6 weeks, replace the barbell bench press with dumbbell bench press, and then switch back again after another 6 weeks.
You can also change the action, such as changing the Hack Squat to the Shoulder Front Squat;
You can also change the intensity, for example, 4 groups of 8RM can be replaced by 6 groups of 12RM, between groups Rest for 90 seconds instead of 60 seconds;
You can also use intensity techniques, such as the forced rep method, the borrowing method, and the negative work training method? In short, if you study slowly and change the way of stimulating the muscles, the muscles will be able to Easier to practice.
The weekly training plan has an adjustment technique based on the principle of priority.
For example, I hope to build bigger chest muscles first, because it is easy to find the feeling, the results are quick, and I feel more confident if I break through one first. Then my plan for the week becomes: Monday (chest muscles, back), Wednesday (shoulders, calves), Friday (chest muscles, biceps, biceps), Sunday (thighs, abdomen).
In this way, the chest muscles are tested twice a week, and each time the best time is reserved for the chest muscles. In this way, my chest muscles respond quickly. They are stronger than other muscle groups. Wearing slightly tighter clothes already has the effect of two pieces of armor.
In the process of successfully building bigger chest muscles, I learned how to control the target muscles, how to use various strength techniques, and how to quickly make the chest muscles congested? With these accumulated experiences, I can immediately transfer them to other parts of the body. Muscles, especially those in the back muscles that are difficult to feel, are no longer a problem.
Then recently, I feel that my chest muscles are relatively OK. It’s time to start breaking through the back muscles. My plan becomes: Monday (shoulders, calves, abdomen), Wednesday (back, waist) , Friday (chest, 2, 3), Sunday (thighs, back)
Increase the training intensity of the back. When the back breaks through, then consider the shoulders, thighs, arms, etc.?
How long should you train at a time?
When I first started training, I trained for about an hour and a half, but now I can control it within an hour, not too long to avoid overtraining.
How to judge whether you have trained well?
During training, it mainly depends on whether the target muscles are congested and have a pumping feeling. The feeling of pumping is when a large amount of blood is concentrated in one part, causing that part to swell, pulsate, and feel like it is about to explode... Boys know it...
If you have no strength after training, the target muscles will also have no strength. If you feel a pump, it probably means you haven't practiced it well enough. You need to think about whether the control of the target muscles is in place.
After training, muscle soreness will occur. Although it is said that muscle soreness does not mean that the training is adequate, I will still use this as one of the basis for judgment. The feeling of muscle swelling and pain on the second day of training is really good.
Will I be injured if I train like this?
Injuries can occur in any exercise, but they can be avoided reasonably. The first is to fully warm up before training and stretch the muscles and bones. Secondly, the training movements must be standard and cannot be deformed in order to push greater weight. If you do these two things, you will basically not be seriously injured.
There will be minor injuries. If you play too much tennis, your elbows will also have problems. The same goes for fitness. Your movements cannot be guaranteed to be 100% perfect. You will definitely find that sometimes when you lift heavy weights My wrist hurts a little and I can't hold it any longer. In this case, buy a wristband for protection. If it is more serious, stop related training and wait until the injury gets better.
Another point to mention is that when bench pressing the barbell, it is divided into full grip and half grip according to the position of the thumb. The full grip is to fully buckle the barbell, and the half grip is to hold the thumb and other fingers in the direction. Consistent, not tight. I suggest that everyone use a full grip. You never know when your palms will become sweaty, and a barbell of several hundred pounds will slip and hit your chest. There are too many such cases, and full control can avoid this risk.
Looking at the training plan, it seems that the strength of the abdominal muscles is not enough?
It is not enough. For thin people during the weight gain period, I don’t need to pay too much attention to it for the time being, so I didn’t put in much. I have focused my energy on this. Now I have gained some weight and have more fat. My abdominal muscles still have a slight outline. When summer comes and I go to the beach, I can attack it again.
If you like your abdominal muscles, you can train them every other day, but be careful not to train your abdominal muscles with weights. Although weight-bearing training can effectively make your abdominal muscles bigger, or even bigger, it involves a body shape. The problem of proportions, for example, the ratio of my waist circumference to my bust circumference is about 0.75. This ratio can make me look like an inverted triangle, with big breasts and thin waist, which is very beautiful. If I increase my waist circumference, the closer I get to my bust, the bigger my bust will look. Small, the whole person is bigger than a bucket.
Therefore, it is best to judge the waist and abdomen circumference based on the bust circumference. When your bust circumference has increased enough, it will not be too late to keep up with the waist circumference according to the golden ratio.
What should you do if you are afraid of accidentally becoming a big guy like Schwarzenegger?
There are probably only so many training plans, a reasonable training plan, strict implementation, and diet control. You get fat quickly, hmm.
Four Rest and Recovery
This part does not contain much content, but it will popularize the principles of muscle growth.
Muscles are composed of many muscle fibers. Training is to tear these muscle fibers, absorb the protein you eat, and perform "excess recovery", so that your muscles will become bigger.
So the rest time is very important. After the muscles are trained, they must be given enough time to repair before they can grow; if it has not been repaired and you train to tear it again, it will obviously not have good results. .
So, don’t train the same muscle every day. Generally speaking, it takes 48 hours to repair a muscle, which means you shouldn’t train more than twice a week.
The lower back, that is, the waist, needs 72 hours to repair; while the abdominal muscles repair quickly, it is okay to train every day, but it is still recommended to train every other day.
You should also consider this when arranging your training plan. For example, if you train your shoulders on Monday, your deltoid and triceps muscles are already very tired, so it is not appropriate to train your chest on Wednesday, because the bench press requires the use of your front deltoid muscles and triceps brachii, and they haven’t recovered yet; do back training. Or the legs are fine, there are no useful muscles between them.
Muscle repair is mainly carried out during sleep time, so it is better to sleep for 7 to 8 hours a day.
In addition, everyone is also more concerned about whether sex life will affect fitness.
Actually no, my experience has proved that a normal sex life, 2 to 3 times a week, will not have any impact on fitness. Of course, you don’t have sex half an hour before fitness, then you will definitely Legs are weak.
In addition, fitness can bring great help to your sex life. First of all, not only your physical strength is improved, but mainly movements such as heavy squats can stimulate the secretion of testosterone, which means an increase in male hormones and a strong sexual desire. It has a longer battery life and a much higher return rate. You deserve it for squatting. (The negative impact is that changes in male hormones will lead to changes in sebum secretion, so it is easy to break out acne. Just go to the hospital and prescribe some medicine)
If you push your chest instead of squatting, you will suffer from impotence sooner or later.
Five Psychology
Damn, it’s so tiring to write... It’s not easy for you to see this...
The psychological problems of thin people’s fitness Here are a few main ones:
What should you do if you are too thin to go to the gym?
It is recommended that you find a friend to take you there. I had the same mentality before I went there. Later, a colleague took me to play. It was awkward at first, so I played with the equipment a few times with him. Then I started to make a training plan on my own in the second week. It was only with him that I felt better. Later Once I got used to it, I stopped caring about it and just concentrated on practicing by myself. It didn’t take long for me to become familiar with the environment and it became natural. I was often tried in various ways by coaches passing by to trick me into buying lessons, but I resisted and did not waver.
What should I do if I can’t persist?
There is no good way, I can only say that your resentment is not deep enough.
In fact, on the way to the gym after get off work, I often think, I am too tired today, why don’t I go home... But basically I grit my teeth and go to the gym, that’s how I persevere. .
If you want to motivate yourself to persist, you can:
1. Find a training partner to go with you, the two of you will be more motivated;
2. Find a training partner Idols, set goals, such as Peng Yuyan, Nick Cheung, who are very popular recently, or Lazar Angelov, or even Frank Zane. If you want to be like that, you will have the motivation to work hard;
3. Go to beaches, swimming pools and other semi-naked social situations to strike up conversations with girls... Soon your resentment will skyrocket and turn into motivation.
Do you need to hire a coach?
I personally suggest not to hire a coach. I think fitness requires you to think about it by yourself and solve every problem you encounter before you truly master it. Only when you see the problem do you know how to solve it, and can I write experience and strategies for you here.
If you hire a coach, if there is no problem financially, you should tell yourself at any time not to rely too much on the coach, and don’t want to know nothing after the coach leaves. The coach is not a nanny. Learn more from the coach. , is also good.
In fact, none of the skinny students taught by the coaches around me can achieve half the results I have... Maybe some unscrupulous coaches will indeed control your progress speed, and occasionally let you taste a little sweetness, and then Put it off so you can spend money on more classes and supplements.
This is up to you to choose carefully.
How long does it take to practice to get results?
If you can stick to the above plan, you will have visible results in early 3 months. As for reaching your goals, it may take one year, two years, or more. Fitness cannot be rushed.
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