Muscle-building and weight-building schedules. Fitness, rest and life no longer conflict

Everyone knows that fitness and weight gain requires the following process:

1. Tearing muscle fibers through training;

2. Provide raw materials and energy for muscle repair through diet;

3. Excessive rest and grow through sufficient rest.

Compared with training and diet, rest and recovery is actually much easier. It is basically enough to sleep for 8 hours a day.

Of course, it is best to avoid some excessive exercises during weight gain training. For example, if you go to a marathon every now and then play basketball games every day, you may not have enough physical strength to use it to gain weight. There are trade-offs in everything.

This class mainly talks about time arrangements, conflicts and other issues in fitness and life.

“I have a lot of time, can I practice every day 7 days a week?”

”I want to practice my chest muscles as soon as possible, can I practice my chest muscles three times a week?”

”Why can’t I get thicker when I practice my arms every day?”

These questions are actually quite a lot of people asking me. After all, I am too anxious to achieve results, but doing so often The following phenomena:

1. People become tired, have no passion for training, are often tired, and have poor sleep;

2. The strength is significantly weakened;

3. The training progress is stagnant, and the muscle dimension and weight are not increased.

Why isn’t the more training the better? It was mentioned in previous courses that when you perform weight-bearing training, you will tear the muscle fibers. After the training, your physical fitness level, such as strength, endurance, nerve control, etc. will also drop seriously (it will be difficult for you to have the energy to play a basketball game after one hour of training).

After eating and resting, your physical fitness level will be Gradually rising, or even exceeding the original level, this is excessive recovery. Similarly, the repair of muscle fibers will exceed the original level, so your muscles will grow and grow larger in the over-recovery time and time again.

But if you have not recovered well, then go to the next training?

Intuitively speaking, it is: the muscle fibers you torn last time have not been completely repaired, and you continue to tear the muscle fibers. When will it be repaired for you? Not to mention excessive growth.

How long does it take to rest?

Everyone The body, training, diet and rest are different, and there is no clear answer to this. But generally speaking, after training, the large muscle group must reserve at least 72 hours of recovery time, while the small muscle group recovers relatively quickly, and basically recovers in 48 hours.

In other words, a piece of muscle group, it is enough to practice at most twice a week. After all, you are not the governor of Superman possessed, and you can recover 3 times a week. So the small muscle group recovers faster, can you practice more? In fact, it is not recommended, because in the training of the large muscle group, the small muscle group will also get a certain amount of exercise as a supporting muscle group. Exercise. For example, if you do bench press for chest, the triceps will definitely be tired.

What we say here is that at least so much recovery time is required. If your training intensity is very strong, the corresponding recovery time will also increase. So the more mainstream one-week cycle practice method is to focus on only 1 to 2 muscles in each training, concentrate on thoroughly practicing thoroughly, and then reserve a longer rest time to completely recover.

2

Learn self-discipline and time management

Then wait until you become a winner in life and have plenty of time to practice - of course this is an angry word.

In fact, this is a matter of time management.

Because everything is a price to pay. For fitness and weight gain, the hard requirements that must be achieved are: ensure at least 3 to 4 days a week, 1 to 1.5 hours of training time per day. Three meals a day can be arranged normally, and 2 to 3 extra meals are arranged. These hard requirements are just like you must know 26 English letters when you learn English, and are the most basic things.

In real life, I know everyone They are all very busy. Those who work have to work overtime, and those who go to school have to take the postgraduate entrance examination. Anyway, they just don’t have time.

How to squeeze out if you don’t have time? In fact, there is time. When you browse your Moments, Weibo, Zhihu, and even look at my official account, it is time. If you have the conditions to count, the fragmented time was usually as high as a few hours, which is quite beyond expectations. You are more than enough to use this time to exercise.

If you are very busy, you can arrange your fitness in the following ways:

· Get up early in the morning for training;

· Do one hour of training before lunch at noon, prepare lunch and rest time in advance;

· Do one hour of training before going to bed at night (it will have a certain impact on sleep and need to adjust your habits);

· Take an hour of rest after dinner, sneak out to exercise first, and then come back to work overtime;

· Reject unnecessary social interactions to use for fitness.

When I was the busiest time, I basically got up at 6:00 in the morning to work (IT companies usually go to work at 10:00 in the evening), and went home until almost 11:00 in the evening. I basically took a shower and had no time to go back.

How to exercise? I went to the canteen every day at 5:30 in the afternoon, continued to work until 7:00 after eating, and then walked to the gym to exercise. The gym chose If you are closer to the company, you don’t need too much time to go back and forth. Then you will go back to the company at about 8:30 and continue working overtime. It will be over 12:00.

When Swarzenegger joined the army, he got up at five o’clock every morning to practice for an hour, and then he will be in the army at six o’clock to gather in this old chicken soup.

I will try my best to squeeze time.

In addition to having no time, another situation is that there is no environment.

The main contradiction is in the extra meal. I am in the business What should I do when the company is at work, and it is not convenient to eat in the office. What should I do?

This is really depends on how careful you are.

The office is not allowed to eat, can I eat in the lounge area? Can I eat in the corridor? Can I eat in the toilet?

So don’t make excuses. The time to smoke a cigarette downstairs is enough for you to eat extra meals, and quit the cigarette by the way.

So much said above is a matter of self-discipline. If you are not self-disciplined, no one can help you.

3

Written at the end

The introductory course for weight gain for thin people is over. They are all very basic knowledge. I hope the content of the above ten lessons can help you who have no foundation to take the first step of weight gain.

In the future, I will write some advanced content for weight gain for thin people, including advanced training skills and dietary matching methods. If you need it, please continue to pay attention and share it with friends in need!

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