How to develop a muscle building fitness plan?

Muscle-building fitness plan

　　In the gym, you may meet some people who practice diligently, report on time every day, come to the gym, play all the equipment, and pack it home after sweating!

　　Time passes little by little, but there is no obvious progress! 　　No plan is like a purposeless wanderer

　　Everyone needs a fitness plan! But how to make it?

　　You may have seen many non-functional training plans on the Internet, Schwarzenegger's, Keglin's, Lazar's, and fitness novices!

　　You may have copied it. Human training plan! But this is not a good method!

In fact, under so many dazzling cases, the principles of muscle building and fitness are unchanging or eternal.

　　How to formulate a fitness plan? 9 principles you need to know!

　　1. Warm-up

　　Don't ignore the role of warm-up, it can help you maximize your fitness status.

　　2. The movements must be standard

　　Standard movements can maximize the intensity on the target muscles. Only then will the best effect be produced!

(Note: Follow the fitness bar WeChat public platform, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

Related recommendations:

>　　Muscle-building and fitness-How to eat those who transform into big guys? How to practice?

　　　Want to transform into Superman? The basic principles of muscle building that you must know before you transform into thin guys.

　　　Slim people's evolution theory! You should do this when you transform into big guys!

3. Basic movements are preferred

　　Basic movements are preferred

　　Basic movements are preferred

　　Basic movements Also known as compound training movements, it refers to fitness movements that involve multiple muscle groups and joints. During fitness training, the basic movements are arranged in front, and at this time, you are energetic and comprehensively improve the strength of the muscle groups. The familiar compound training movements include bench press, squats, deadlifts, pull-ups and rowing.

　　4. High-intensity training

　　On the basis of ensuring the correct methods and movements, high-intensity training such as increasing the number of groups, etc. This is the most direct way to improve strength and increase muscle mass.

　　　5. Gradually

　　To exercise like a baby learns to walk, and constantly give yourself a healthy challenge. Go to a step one step

　　6. Pursuing large weight

　　Muscles need to be stimulated to grow. Large weight can better stimulate muscles. It is scientific to pursue large weight. Generally, try to increase weight every 15 days, safety is the first priority.

　　7. Exhaustion

　　　Exhaustion is a very good way to deeply stimulate muscles. If you do 4 sets of the same movements, then Just reach exhaustion in 2 groups and you will have good results.

　　8. Stay away from the comfort zone!

　　Don't let your training remain unchanged! Through some changes, you can achieve the purpose of constantly stimulating muscles, such as changing plans, advanced exercise methods, increasing load, etc.

　　9. Individual differences

　　Remember: everyone is a different individual, there is no best course schedule, only the one that suits you the most!

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations Is it possible to eat without getting fat? Seven secrets for thin people to gain muscle? The problem of muscle building? You have made these mistakes before you become stronger!

　　Muscle-building theory course: Three mechanisms of muscle growth