How does fitness increase muscle? 4 weeks training program, effective muscle gain! Male muscle building program
First stage (1-4) weeks
Restoring the body to maintain cardiopulmonary function, increase muscle strength, increase aerobic intensity, Speed up the fat loss.
1. 2 weeks of exercise learning
Because the body has not adapted to exercise for a long time, it mainly performs low-intensity aerobic training and does some small intensity. Stretching training and strength training. Thereby accelerating the circulation of the body’s metabolism and restoring its own physical fitness.
How to choose a simple and effective muscle training program?
Getting the most muscle in the shortest time is your goal. I suggest you refer to the following training mode (push/pull/leg training).
This model is used by many Olympia players to gain muscle during the off-season. It is very effective and simple to implement:
Monkey chest and shoulder triceps
Dumbbell slanting bench press 4*6-8
Sitting posture barbell pushing shoulder 4*8-10
Double bar bending arm extension 3* exhaustion
Dumbbell Side lift 4*10-12
Sit-up barbell/dumbbell arm extension 3*10-12
Roll down 3*12-15
Tuesday Rest HIIT aerobic or abdominal muscle training on Wednesday biceps femoris biceps femoris erector spinae
anti-grip pullup up 3* exhaustion
barbell rowing 4*6- 8
straight leg deadlift 3*8-10
back stretch (load) 3*10-12
barbell curl 3*10
Hammer-type curling 3*8
Take a rest on Friday, leg and hip calf
Neck front squat 4*6-8
Ha3*10-12
leg flexion and extension 4*15-20
sitting posture lifting 3*15
standing posture lifting 3*15
Sat on HIIT aerobic or abdominal muscle training on Sundays rest
*6-8 weights for one group of training, rest between groups for 2-3 minutes;
*8-12 weights for one group of training, rest between groups for 60-90 seconds;
*15+ times weight for one group of training, group breaks 3 0-45 seconds
2. Exercise adaptation period 2 weeks
In this cycle, improve Exercise intensity, which strengthens the body’s metabolism, increases the resistance training content, and trains related muscle groups.
Daily Training Program:
First Day
Aerobics: Skip for 5-10 minutes (can’t do intermittent training) or take a variety of aerobic classes. Simple warm-up before exercise, active joints.
Aerobic exercise:30–40 minutes
Extension, leg, chest, deltoid, triceps abdomen, before and after each training Stretching, stretching for 30 seconds each time
Pectoralis major: flat bench press, dumbbell bird, 3 groups, each group 8-12, starting with the empty rod Push. Gradually increase the weight, and finally use the maximum weight of 80%
deltoid: sitting posture, 3 groups, each group 8-12, starting from 30% of the maximum weight Push, gradually increase the weight, to the last group with the maximum weight of 80%
triceps: steel line down, 3 groups, sitting shoulders, 3 groups, 8-12 per group, starting from 30% of the maximum weight, gradually increasing the weight, to the last group using 80% of the maximum weight
Abdominal muscles: 3 groups of abdomen, each group should try to achieve 80% before exhaustion, 3 groups of ingots and abdomen, each group should try to achieve 80% before exhaustion.
If you feel sore after going back, continue to stretch. More diet VB VC eat more foods with more protein.
Extension:10 minutes
Snake-based abdominal muscles 3 times (15-30 seconds each time) 1 rotation plus body
Greater style 3 back muscles (15-30 seconds each time)
Pressing legs Sitting position 3 times (15-30 seconds each time)
4 quads (15-30 seconds each time)
Massage:10 minutes, mainly in the legs, abdomen, and sports muscles.
Second day
Aerobics: Jogging 5- 10 minutes (can’t do intermittent training) or take a variety of aerobic classes. Simple warm-up before exercise, active joints.
Aerobic exercise:30–40 minutes
Stretching, legs, back, biceps, abdomen. Stretch before and after each training, stretching time is about 30 seconds
Break latissimus: High-strength device, 3 groups of sitting boats, each group 8-12, from the maximum weight 30% start to do, gradually increase the weight, to the last group with a maximum weight of 60%
Biceps: Sitting posture biceps curling, sitting alternately The head muscles are curled, 8-12 in each group, starting from 30% of the maximum weight, gradually increasing the weight, and 80% of the maximum weight in the last group
Abdominal muscle group:Three groups of supine abdomen, each group should try to do 80% before exhaustion, 3 groups of ingots, each group should try to do 80% before exhaustion
If you feel sore after going back Then continue to stretch. More diet VB VC eat more foods with more protein.
Extension:10 minutes
After the snake-based abdominal muscles 3 times (15-30 seconds each time)
Big back type back muscles 3 times (15-30 seconds each time)
Pushing legs to sit 3 times (15-30 seconds each time)
Quadriceps 3 times (15-30 seconds each time)
Massage: 10 minutes, mainly in the legs, abdomen, and sports muscles.
The third day: rest
Fourth day: same as the first day
The fifth day: Same day 2
6th day: after the rest and so on
Note:
1, if encountering special In the case of training, the training is stopped, and the next training is postponed at the end of the last time.
2, aerobic exercise, such as knee pain, or not interested, feel boring, then aerobics, dance, cycling, or elliptical machine, training instead. The course time is 1 hour. It can also be done after exercise
3. According to the situation, it is necessary to carry out physical examinations every month and develop a new training plan.
4. In each group of training, a small amount of water or glucose water may be added during the interval, such as poor physical condition, but when the training amount is reduced. Do not eat at least one hour before training. Wear sportswear and sneakers during training, and prepare towels and a kettle.
5. In the case of a female physiological cycle, reduce exercise intensity by 50%. Stretching training stopped. In case of any physical discomfort, please stop training immediately.
6. Confirm good health and no serious diseases such as heart disease, severe hypertension and hemiplegia.
Diet recommendations:
After getting up in the morning, drink a cup of 250 ml of warm water.
8:00 Breakfast 1 cup of cereal, 2 slices of wholemeal bread, 2 eggs, 1 cup of juice later.
10:00 Apple 1
12:00 Train for 1 hour, half an hour after training, add 3 Egg white or 30 grams of protein powder
13:20 200-250 grams of vegetables for lunch (less oil), 100-150 grams of white meat, 150 grams of staple food (coarse grains)
15:00 Add 1 serving of fruit or 1 cup of yogurt. 100-150 grams of staple food (can be supplemented with nutritious supplements at dinner)
18:30 200-750 grams of vegetables for dinner (you can eat some raw vegetables, but be sure to wash them, 100 grams of meat)
One serving of fruit at 12:00 or 1 cup of milk (low fat).
Additional considerations:
Vegetable: Cucumber, tomato, celery, leeks, cabbage, greens, lettuce.
Fruit: Apple, orange, peach.
Growth food: Coarse grains, beans, eggs (to egg yolk), boiled potatoes, white meat, seafood.
Slow food: Meals, peanuts, ice cream and other snacks, Chinese cooking.
Cow and mutton, pork and other red meat to eat. You can eat more fish, chicken (peeled), seafood.
Drink drinks such as carbonated drinks and orange juice (impurity).
It is recommended to add 1 multivitamin daily, 8-9 cups of water a day.
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