Share the experiences and experiences of professional bodybuilders

1. Training focuses on planning rather than execution

　　When many enthusiasts ask others for advice, they usually list their daily training plans, or come up with a plan of a bodybuilding star to ask if they can learn from it. There are also many newcomers who are eager to ask for help after just a few days of contacting fitness, hoping that others will immediately make a training plan that can be effective. What they did not understand is that the so-called scientific fitness training and fitness diet plans are always very personal and personal. Everyone's specific physical condition and exercise foundation are different. Sports prescriptions are like prescriptions, and they cannot speak nonsense and talk nonsense. They must be targeted to be effective. Before others understand your specific situation in detail, they cannot formulate training plans that suit you in a personal way.

　Another thing is that the training arrangements for enthusiasts at the beginning and intermediate levels are actually similar. For people at this stage, the plan should be as basic, simple and practical as possible. Many plans with many kinds of tricks are often designed for bodybuilders at the advanced level. The most important factor that beginners often ignore is how to correctly execute these seemingly similar and relatively simple training plans. Many people do not even master the basic movement specifications and technical principles, and many movements are imitated by looking at pictures, videos or others train mechanically. It is plausible, inefficient, and poor results. Some people, although the training time is not short, they lack learning and scientific guidance. Even if they feel good, their actual training level is still very low. For people like this, give them a second No matter how reasonable a plan is, it is just a piece of waste paper. Because they don’t know how to execute the plan correctly.

　　It is recommended that beginners learn more about relevant knowledge through magazines, books, and the Internet in their spare time. It is best to find an experienced and responsible coach in the gym to bring it into the ground. For enthusiasts with a certain foundation, they should use their brains more, explore more, practice more, and summarize more in their daily training. Bodybuilding training must be down-to-earth, remember to be too ambitious

　　　 Maintaining an objective, peaceful, stable, and pragmatic training mentality and a humble, cautious, positive and diligent learning attitude is the key to your path to success.

2. The "dependence" theory of protective gear

　　In bodybuilding forums or gyms, the most listened about health The misunderstanding of body protective gear is the so-called "protective gear dependence theory".

　Some people believe that if the protective gear is not used, it is not necessary. Do not use it unless it is absolutely necessary. Because, you are afraid of "dependence".

　　Why is this misunderstanding? The real reason is that many people confuse bodybuilding training with ordinary strength training, whether it is training methods or attitude towards protective gear. Ordinary strength training aims to lift a larger weight. Many times, the whole body muscles must use explosive force to impact the limit weight together, which puts forward relatively high requirements for the strength of the waist and abdomen (core part). If you use weightlifting belts frequently, it will limit the development of muscles and strength in the waist and abdomen, and without a very thick waist and abdomen, you cannot use the limit weight frequently. Therefore, these strength items will have The term "belt dependence". In bodybuilding training, weight is just a tool, the purpose is to develop muscles, and the way of exerting force is relatively isolated, and the weight used naturally is relatively less heavy, and the requirements for the muscles and strength of the waist and abdomen are not that high. Moreover, bodybuilding is more taboo for the waist and abdomen, because it will destroy the overall beauty. In fact, many professional bodybuilders are used to wearing belts during training. Protecting the waist and back from injury is one of the factors, but the most important reason is that bodybuilding emphasizes the relatively isolated exertion of force on target muscles, and is taboo for excessive participation in other parts (especially the muscles in core parts such as the waist and abdomen), because it will produce too much force leverage, affecting the training effect of the target muscles. Tie the waist and put on the waist. The belt is trained (in fact, non-leg and back training can be used for fiber-textured soft waist belts). The purpose is mainly to tighten the muscles in the core area and try to keep the trunk stable during training so that most of the pressure load is applied to the target muscles, rather than excessive participation of the waist and abdomen.

　　Similarly, the same is true for the use of gloves and grip belts. During ordinary strength training, the upper arm and forearm are used at the same time, so that heavier weight can be used. If you use gloves and grip belts too much, it will limit the strength of the forearm and fingers. But bodybuilding training is the opposite. Bodybuilding training requires that the forearm or fingers participate as little as possible, because it will affect the effect of the target muscles.

3 The training time is too late, resulting in sloppy eating after training

　　I have seen many diet plans for fitness enthusiasts who have paid a lot but have poor results. The common feature is that they eat too little and careless after training. If you ask carefully, most people will say that they only have time to go to the gym after work. Go home after get off work and wait for dinner. After eating, you can rest for about an hour before you can exercise. Equipment and aerobics are more than two hours, and it is nine to ten o'clock in the evening after training. Therefore, most people drink some protein powder, eat some fruits, and then add some muscle-growing powder after training, and then go to bed. First, there is no time, and second, they are afraid of gaining weight and they dare not eat too much. In fact, the body needs nutrients after training. Looking for the most vigorous time. During this period, the body metabolizes the fastest, and it is not easy to store fat, and it is necessary to supplement a lot of carbohydrates and protein. Protein powder and simple carbohydrates can only meet the needs of 1-2 hours after training, but from the last meal to the meal after getting up the next morning, there are more than ten hours in the middle that they cannot eat. Not only is the glycogen reserve not fully supplemented, it will affect the physical condition of the next day, but the muscle fibers damaged by equipment training miss the best time to absorb nutrients, and if you do not receive sufficient nutritional supplements and repairs for a long time, it will also decompose. This will not only prevent muscle growth, but it will also lead to malnutrition and thinner the more you practice or weak the body.

The correct solution is : Try to advance the training time. It is best to train in the morning or at noon if you have the conditions. This way, you can eat a few more meals from after training to before going to bed to fully supplement the nutrients needed by the body. At the same time, it can also avoid eating a lot of carbohydrates before going to bed, resulting in excessive fat accumulation. If you only have time after get off work, it is recommended that you do not eat formal supper before training. Before or after get off work, eat some compound carbohydrates of noodles, steamed buns, and whole wheat bread (not too much) before work, which can provide enough energy for high-intensity equipment training.

For example, if you supplement a little compound carbohydrates at 5:30 or 6:00 pm, you can start machine training at the gym at 5:30 or 6:00 pm Practice. Eat the time for equipment training and complete the training tasks efficiently without delaying (up to one hour). Eat simple carbohydrates such as bananas and protein powder immediately after training. At this time, it should not exceed 7:00 or 7:30 pm, or earlier. Go home before 7:30 pm for a formal dinner (meat, rice and vegetables). You can replenish it again at around 10:00 pm, mainly low-fat and high-protein foods (people with more fat can remove compound carbohydrates). If you go to bed late, for example, people who go to bed at 12:00 pm or 1:00 pm, drink another cup of protein powder before going to bed. Please note that although a lot of food is needed to supplement after training, you should also pay attention to eating less and more meals. Do not eat erotica.

4 Focus on strength and circumference data, minus substance and ingredients

　　Many people consult training questions or display training results, and always like to list a lot of their weight, circumference data of various parts, and magnitude data of each instrument movement. In the eyes of an expert, these data are basically of no practical value and cannot truly reflect your training level and training effect.

　　Bodybuilding is a typical exercise based on visual effects. Whether you are muscular, thin or obese, you must implement the review through your eyes. In professional private training physical fitness tests, weight and circumference are just the most basic ones. If you want to reflect the problem in a realistic way, you have to look at the body composition ratio data behind the weight and circumference data. Under the premise of the same height, the same weight is 90 kg, some people are very strong and obese. The same upper arm circumference is 40CM, some arms are very healthy and some are ugly. Even if the height, weight, and fat content of the two are similar, if you want to reach a higher standard, you have to look at the mass, shape and overall proportion of the muscles. So, instead of listing a lot of body data, it is better to directly take a few clear whole body photos of different angles under normal light (only wearing underwear).

　　In fact, The same is true for quantity data. We often see the following strange phenomenon in the gym: a beginner with very underdeveloped muscles often uses much heavier weight than those well-trained professional athletes. The real reason is that professional athletes practice bodybuilding emphasize the isolated force of target muscles, and the muscles in other parts are supplemented by the force of muscles. The main purpose is to stimulate the target muscles. The weight is just a means for them, not for the purpose, rather than for weightlifting, so the weight used does not seem very heavy, but they practice accurately and efficiently. On the contrary, some rookies believe that the heavier they lift, the bigger the muscles will be. But the whole body or Can the weight lifted by several muscles in concert with each other and the weight lifted by a single muscle in isolation? The effect is definitely completely different. They confuse ordinary strength training and bodybuilding training. On the surface, they seem to have hard work, sweat, and lift weight, but the actual training efficiency is inefficient and poor training effect. Therefore, evaluating a person's bodybuilding training level, the pure absolute weight and load data cannot explain any problem. The key is to see how you do it. It is recommended that people with conditions choose a group of training movements in routine training and record it into a video, so that others can see the crux of your training problem and truly help you improve.

Five The theory that squats are not safe and the knees cannot be over the toes

　　Many fitness enthusiasts or fitness coaches, especially physically fit personal trainers, believe that squats are unsafe movements, and should be done less or not. This view is very one-sided and unobjective.

　　In fact, there are no absolutely unsafe movements at all. The main reason for insecurity is that the person who does not know the key points and wrong postures lead to unsafe situations.

　　Squats, especially barbell squats, are all Very good training movements. Squats can exercise most of the muscles in the body, mainly the legs, improve physical and visceral functions, and promote the secretion of androgens. The reason for misunderstandings, prejudices or fear of squats is nothing more than the following reasons:

　　　1. The squats are long and the movements are not easy to master (balance and force method)

　　2. Squats consume a lot of physical energy. Many people often have not been fully stimulated but are already breathless due to factors such as lung capacity, and they feel very difficult.

　　3. Confusing ordinary strength training and bodybuilding Training. It is believed that squats must be absolutely heavy to be effective (some people are vanity and greedy for comparison). Many people use load weights that exceed their own ability, resulting in deformation of the movements and safety hazards.

　　In fact, if it is standardized movements, appropriate load loads, belts or safety protection, squats are a very safe movement. The main reason for insecurity is that they do not practice and have psychological factors.

　　The so-called squats cannot exceed the toes. This is the concept of physical fitness rather than bodybuilding. .

　　The purpose is to limit the depth of squatting to the maximum safety, because as long as you squat to the bottom, your knees usually exceed the toes, but if you bend your back and hips and face back, you can squat to the bottom even if you don’t exceed the toes. But this is absolutely wrong and cannot be allowed. The lightest one is that your legs are not trained, and the thicker the more you practice the buttocks and waist are trained: the heavier one is injured, which leads to training accidents.

　　If you really squat with your back straight and your chest and hips straight, you must not exceed the knees. The toes can only be half-squats.

　　I have seen many physical fitness personal trainers released in short-term training. Due to lack of practical experience, I just doctrinally follow the book to teach members that their knees cannot exceed their toes when squatting, but they don’t know the real reason. Some of the movements taught are that their knees do not exceed their toes, but when the members do it, their backs collapse and their upper body leaned forward, which makes them too much pressure on their knees, which creates a hidden danger of safety.

　　The real key is not the problem of whether their knees do not exceed their toes, but whether their backs are straight and their chests are straight and their hips are facing down. The whole squat is subjected to thighs rather than joints.

　　Abstract an original squat movement explanation, hoping to be helpful to enthusiasts who have squat phobia or are injured due to unscientific squats.

　　Squat: Place the barbell in an appropriate position behind the neck, stand firmly, raise your head and chest, straighten your waist and tighten your abdomen. Look at the eyes about 2 meters away from the ground. The distance between the stands is generally the same width as the shoulders or slightly larger than the shoulders.

　　After taking a deep breath, squatting down and exhale slowly during the downward process. Pay attention to the same straight knees and toes when squatting. On the line, start squatting, do not collapse your waist and hips first and then bend your knees. At the same time, the four ends of the hips should actively exert force to control the speed of decline. At this time, the hips should be downward, not backward. It is necessary to ensure that during the entire exercise, the weight is mainly applied near the middle of the four ends. Generally, squatting until the angle between the thighs and calf is less than 90 degrees is considered a complete squat. During the squat, the upper body can be adapted to the current leaning, but when squatting to the bottom, the position of the barbell should be roughly perpendicular to the middle of the four ends. If squatting to the bottom, the barbell bar exceeds or is close to the knee, it means that the upper body is over. When leaning forward, the lower part of the four heads, the knee cover joints and lower back will be under great pressure, which will easily be injured and unbalanced. Do not stop after squatting to the end. Inhale immediately and use the strength of the legs to squat quickly. At the same time, you must maintain stability so that the four heads can continue to exert and bear force. When the legs are squatting until they are fast straightening, instantly shrink the four heads and then descend. At this time, the knee joint should not be locked.

　　Climb your head and chest up, straighten your waist and tighten your abdomen, and the center of gravity of your buttocks should be down. This should run through the entire movement, and you must pay attention.

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　　Can large weights develop muscles? The answer is yes, of course. But the premise must be the large weight of individual force that a single muscle can bear, rather than the large weight that several muscles or whole body muscles can bear in conjunction with force. These two so-called "big weights" are not the same concept at all! The former is relatively large weight, while the latter is absolutely large weight.

　　In the bodybuilder's dictionary, there should be no absolute The concept of heavy weight. You first make sure that each set of training movements is accurate and effective. The absolute weight is not as heavy as the relative weight, that is, the accurate practice is. The more accurate the practice is, the greater the intensity, and the deeper the stimulation to the muscles. Under this premise, look at the number of times you have to arrange the specific movements. This is an absolute principle.

In the eyes of an outsider, if you use absolute weight to measure it, the weight I use is naturally light and not worth it. However, from the perspective of bodybuilding, considering the degree of stimulation the muscles are stimulated and the number of times they are done, the weight I choose is not light at all compared to myself.

　　We need to analyze the best initial position, the best movement trajectory, the best rate control, the maximum isolation of the coordinated muscles, and the maximum stimulation of the target muscles. Although many people are doing many movements now, the efficiency is very poor. We should not only focus on weight and strength. Weight is just a number, and strength is just a tool. And these are always relative. In bodybuilding, the most important thing is the ability of nerves to control muscles.

　　Many novices or low-level enthusiasts like to talk about platform periods, and they often call themselves to the platform period. Let's talk about what the platform is for bodybuilding training.

　　Ordinary force The definition of the platform period of the quantitative training program is: over a period of time, the growth of strength (usually refers to synergistic explosive force) has stagnated.

　　The definition of bodybuilding training is different from ordinary strength training. Its platform period refers to the situation where muscle growth rate is slow or stagnant over a period of time. Therefore, the increase in absolute strength cannot be used as an indicator to measure progress. There are many training factors for muscle growth, but the main function should be the intensity of bodybuilding training (that is, the degree to which the muscles are stimulated within units). The increase in weight load is only a link in the concept of strength. Some people believe that to break through the muscle growth platform, it is often unrealistic absolute weight, which exceeds the bearing range of the target muscle. In fact, several muscles bear the load at the same time. Such strength growth is not what bodybuilders need.

　　How to break through the bodybuilding training platform? Change training movements (including adjustments The range of movements, angle, rhythm, grip distance, etc.), training frequency, training equipment, training mode, shortening the rest time between groups, etc., can be done.

Of course, you can also try to increase the training weight load appropriately (low-number training), as long as you exert force, you must mainly rely on the target muscles (increase relative weight). If the contraction force of a single target muscle does not increase much or does not grow in the short term, it doesn’t matter, because generally the muscle fibers are thicker first, and the relative muscle contraction force can be increased. The thickness of the muscle fibers is a very long process. In fact, many professional bodybuilders have a very slow growth in their long bodybuilding careers. When using the same weight load for a certain part, they often have muscle growth faster than the growth of the strength of a single muscle. This further confirms that the key to determining muscle growth is the strength of bodybuilding training (that is, the degree of muscle stimulation within a unit of time), rather than absolute strength data.

Seven The most troublesome thing about mixing food by juicer

　　The most troublesome thing for many bodybuilding and fitness enthusiasts is not training, but eating. Practicing bodybuilding requires eating less and more meals, and eating about every two to three hours. However, not everyone's appetite, digestion ability and time can eat five to six meals a day. I don't know when, but someone has invented a method to mix and drink it with a juicer. The biggest advantage of this method is that it is convenient and fast. Not only does it take only a few minutes to eat a meal, but you can also eat a lot of food at once. The digestion and absorption are very fast, and there will be no gastrointestinal discomfort or bloating. The disadvantage is that the taste is worse, and you cannot experience the pleasure of chewing food, giving people the feeling that eating is like completing a task.

　　In fact, From a nutritional perspective, when drinking stirred food and solid food are chewed by teeth, there is no change or difference in the ingredients and nutritional value of the food. Moreover, stirred food is easier to digest and absorb, which further promotes metabolism. If digested quickly, you will be hungry quickly. If you starve quickly, you will eat more meals. This is exactly in line with the characteristics of a bodybuilding diet, and it continuously replenishes the large amount of calories and nutrition required by the body.

Some people reject drinking stirred food for the following reasons: 1. If you are not used to it, you will find it difficult to swallow. In fact, there are also techniques to deal with stirred food. First of all, you should add enough water, preferably warm water. Then you should add appropriate seasonings. I am accustomed to only adding chicken essence and sesame oil. Finally, the stirring time is certain. It should be sufficient, at least stir for 3-5 minutes and wait until the food becomes a paste. I usually mix rice, cooked chicken breasts and vegetables together. In fact, I can easily drink it after getting used to it. 2. Drinking mixed food without the participation of saliva will cause digestive disorders. The real situation is that even when we drink water in large gulps, we will consciously or unconsciously secrete saliva and swallow it at will, but you don’t pay attention to it. 3. Eating mixed food for a long time will deteriorate. This is even more nonsense. Personally, I have been drinking mixed food for many years and there is no sign of deterioration in my teeth. Moreover, it is not necessary for you to drink mixed food all day long. Generally speaking, the most suitable time for drinking mixed food is breakfast and after training. It is suitable for eating before training and before going to bed Solid food. Because of slow digestion and slow release, it can solve the problem of not being able to eat during training and sleep for a long time.

　　So, rational use of juicer to stir food can allow fitness enthusiasts to make greater progress without causing harm to the stomach and intestines, and save a lot of time.

　　(Author adds: The juicer should be used first in the spring of 2002, a famous non-mainstream bodybuilder in Hubei Province, Mr. Xiong Kai. This invention completely changed the dietary method of Chinese bodybuilders preparing for competitions and created a national bodybuilding champion represented by Li Daichun. This method will surely affect three or even thirty generations of Chinese bodybuilders and make indelible and great contributions to China's bodybuilding cause! We hereby thank Mr. Xiong Kai.)

8 Regarding high-intensity aerobic exercise and the so-called equipment fat loss

In many people's concepts, the more intense the exercise and sweat, the better the effect. There is a saying that to determine whether it is aerobic exercise or to judge the effect of aerobic exercise and fat loss, you must be required to reach a heart rate of 120 or 130 or above. Below this value, it is not aerobic exercise or no fat loss effect. In order to lose fat, some people force themselves to run several kilometers at a fast speed every day. As a result, people are tired and half dead, fat has not been completely lost, and their muscles have almost fallen off... In fact, the definition of aerobic exercise with strict heart rate is actually mainly aimed at exercising cardiopulmonary function. For those who are interested in the purpose, the real scientific aerobic fat loss emphasizes low intensity, long time and slow consumption. Many professional bodybuilders (including Olympic-level bodybuilding stars) usually do not take the form of fast running when doing aerobic fat loss. They jog or brisk walking on treadmills and outdoors, as well as elliptical machines, fixed bicycles, etc., to reduce fat in low intensity. If the speed is too fast and the intensity is too high, the duration will not last long and it is easy to break down muscles. Personally, several successful aerobic fat loss experiences have proved that under the premise of a relatively thorough empty stomach, even if you use a very low intensity (I usually walk casually and don’t consider it at all. The heart rate is similar to walking), as long as the time is enough (at least one hour

above), the frequency is high (2-3 times a day), it can still achieve good fat loss effect, and the weight lost is very little, the person's physical strength and energy are not consumed much, and the nervous system will not feel very tired.

There is another theory of fat loss that has been spread for a long time: high-frequency equipment training can reduce fat. In fact, training equipment in bodybuilding is anaerobic exercise, and the main purpose is to stimulate muscles and create prerequisites for excessive muscle recovery. No matter how many times you do it, the object of stimulation is muscle and not fat. If you take equipment with absolutely small weight and high frequency equipment for a long time Training not only does not ideal fat loss, but will also consume and decompose the muscles you have worked hard to train. The key core of bodybuilding and fat loss is to reduce fat and maintain the muscles. Keeping the muscles not decompose while slowly reducing the fat content is the best. Equipment training itself is conducive to fat loss, but this fat loss effect is indirect rather than direct. As your muscle content increases, the metabolism of the entire body will become faster, because every kilogram of muscle will consume more calories. The scientific method of fat loss is: maintain normal equipment training intensity as usual during the entire fat loss period. At the same time, control your diet (carbohydrate and high protein in low fat) and increase low-intensity aerobic training.

9 When is the right time to eat simple carbohydrates

　　Carbohydrates are generally divided into simple carbohydrates and compound carbohydrates. Simple carbohydrates include: sugar, glucose, honey, chocolate, etc. Refined starch foods such as milk, fruits and white bread also contain a lot of simple carbohydrates. The characteristic of simple carbohydrates is that they absorb quickly and can quickly provide energy to the human body. However, simple carbohydrates can stimulate the large amount of insulin secretion and affect insulin fluctuations. Blood sugar rises quickly and falls quickly. Therefore, for bodybuilding enthusiasts, simple carbohydrates are generally suitable for eating after training, but not before training or before going to bed. Many people are used to eating a few bananas or chocolates before training for convenience. Your physical fitness and blood sugar levels may rise rapidly in a short time, but they will fall rapidly soon, affecting normal training. If the intensity of long-term training is high, during training If the time goes by, it is easy to cause hypoglycemia. Generally speaking, supplementing simple carbs before exercise is suitable for those events with high exercise intensity and short exercise time, such as sprinting, high jump, long jump, shot put and other track and field events. Bodybuilding is a strength-based anaerobic exercise, which generally requires about an hour of exercise, so it is generally suitable to supplement compound carbs such as rice, oats, steamed buns, etc. before bodybuilding training. Many fitness workers have the need to lose fat, and supplementing simple carbs at will without time is not conducive to fat loss. Some people eat a lot of simple carbs (such as fruits) before going to bed, but the result is that they often get fatter and have no idea why they lose fruit. Fruits need to be eaten, but my opinion is that they are only suitable for eating after training. If you need to supplement a lot of dietary fiber, please eat more vegetables with high fiber and low sugar, such as broccoli, asparagus, celery, etc.

10 The universal theory of supplements and the universal theory of natural food

　　When you open the recipes of some fitness enthusiasts, you will find that although they make strict and particular meal times (usually 5-6 meals a day or more), most of the names of nutritional supplements are the names of nutritional supplements, and there are very few natural foods, especially staple foods. Some people don’t even understand the basic knowledge of fitness nutrition, and they don’t arrange regular natural diets, so they spend a lot of money to buy a lot of supplements, and some even have to buy them at foreign websites. In my opinion, this is a typical putting the cart before the horse. Tonic, as the name suggests, is a supplement to a natural diet. The most suitable supplement time for supplements for quality and amino acid supplements is after training and before going to bed. Even if you supplement protein powder and other supplements in time after training, you need to supplement natural foods with simple carbohydrates at the same time. Moreover, these supplements are far from enough. You must also supplement a large amount of compound carbohydrates and natural foods such as meat and eggs every 2-3 hours after training, so as to meet the body requirements of high-intensity bodybuilding training. Dietary fiber, natural biological, minerals, trace elements, carnitine, etc. in natural foods are irreplaceable. Moreover, most proteins and complex carbohydrates in natural foods are slow. Slow release meets the body's need to maintain stable concentrations of amino acids and blood sugar. Most nutritional supplements are fast supplements, but they are also fast to use up.

　　There is another extreme, which is to only eat natural foods and reject any nutritional supplements. Natural foods are good, but they also have shortcomings and incompleteness. Nutritional supplements are urgently needed after training, and natural foods are digested and absorbed slowly, which takes a relatively long time to produce results. At this time, protein powder and amino acid supplements need to be supplemented, which can be digested and absorbed quickly and quickly meet the needs of the body. The effects of some supplements are irreplaceable by natural foods. For example, creatine, guan, BCAA, ZMA, tribulus, etc. Although natural foods also contain these substances, the content is very low and you need to eat a lot of food to meet your needs. At this time, taking supplements can work efficiently, allowing the body to maintain a positive nitrogen balance easily.

　　So, for the majority of fitness enthusiasts, natural food is the foundation and must be paid enough attention. For some fitness enthusiasts who have high training intensity and are relatively high in their own body structure, appropriate supplements can improve efficiency, add icing on the cake, and achieve a relatively ideal body construction effect.