Weight gain training plan This way to effectively gain muscle!

Although there was a ready-made weight gain training plan for newcomers in the last class, it would definitely not be able to meet your weight gain needs for a long time. After the adaptation period of the first one or two months, the effect gradually slowed down.

Understanding the training principles, learning how to arrange training plans for yourself and train efficiently is the long-term solution.

While following the third lesson training, you can spend a while understanding and researching the training principles of this lesson and the future courses to prepare for the formal training.

How does muscle grow?

Muscle is composed of many muscle fibers. When you perform weight-bearing training, the pressure falls When you exercise on the muscles and contract, some of the muscle fibers will be torn (very minor damage). When you take enough nutrients, the torn muscle fibers will begin to repair and will be over-recovered. It is this excessive recovery that the muscles will become larger than the original one. This muscle grows like this.

Muscle fibers are divided into two types: white muscle fibers (large size, strong strength) and red muscle fibers (small size, strong endurance). We must become stronger as soon as possible. Of course, we should give priority to the large and strong white muscle fibers, so that the effect is better.

In view of the characteristics of white muscle fibers, weight-bearing strength training is the best way to promote muscle growth. This is what we often say. Go to the gym to lift iron and use barbells to train muscles.

2

How to practice so many muscles

For fitness, the muscles that need to be trained can be divided into two parts: large muscle groups and small muscle groups.

The large muscle groups include: chest, back, hips and legs

The small muscle groups include: shoulders, arms, waist and abdomen, and calves

To train a good figure, these muscles need to be trained well enough, and the muscles in each part can be balanced. But there are so many muscles that need to be trained throughout the body, we cannot complete them all at once - your physical strength cannot be supported, and each part cannot be thoroughly practiced.

So health The body world has developed differentiation training, which means only focusing on training 1 to 2 parts at a time, each time for 1 to 1.5 hours, thoroughly practicing this part, and then reserve enough rest time to repair and grow this muscle. Continue to practice other parts on the next training day. For example, practicing chest on Monday and practicing back on Tuesday.

After the whole body is rotated, this training cycle is completed. The general training cycle is one week, of course some people are three days, and some people are even two days, such as the governor. The length of the cycle is related to physical strength and physical recovery ability, and the shorter the better. It is most suitable for ordinary people to rotate once a week.

During the cycle, it is reasonable to arrange 3 to 5 training sessions. In the past two years, I was used to practicing on Thursdays of fitness. After all, I had to go to work and other trivial matters in life, so I didn’t have time to spend in the gym every day.

A reasonable training plan can be used for 3 to 6 months and not replaced. After 3 to 6 months, my muscles get used to new stimulation and then adjust the plan.

To be mentioned above, if you want to become strong as soon as possible, you should give priority to the big muscle groups such as chest, back and legs, and the whole person will look strong.

In the small muscle group, only the shoulders can make you look strong quickly, because after practicing the deltoid muscle, the whole person becomes horizontally widened. For example, biceps and abdominal muscles, you don’t need to invest the main energy in the early stage. To be honest, even if you practice biceps very bulging, six pack abs in rows, and the large muscle group as the overall training, you still look thin.

So if you practice for a training plan on Thursdays, you can use chest, shoulders, back, and legs as the main training muscle groups, and other small muscle groups interspersed and matched training.

For example:

Monday: Shoulder + calf

Wednesday: back + biceps

Friday: chest + triceps

Sunday: Thigh + Abs

(Detailed training plan will be given in the next class)

4 If you want to achieve results, you must have weight-bearing training

After the training plan is arranged, there are also skills. Someone asked me: I do two hundred push-ups and four hundred sit-ups in one go, why can’t I get strong?

Because your direction is wrong! If you are wrong, it will be in vain. Weight-heavy enough weight-bearing training is an effective training method to gain muscle.

Do a barbell bench press, push 100kg, and you can only lift it once and then stop after trying to grab breast milk. This 100kg is the limit weight of your bench press (the limit weight of different movements is different).

In addition to the strength lifters, ordinary fitness training will definitely not use 100% of the limit weight. Generally speaking, using 70~80% of the limit weight as training will have the most obvious effect of muscle building. Heavier than this, gradually tends to increase muscle strength, while those lighter than this gradually tend to increase muscle endurance.

How much is the limit weight of 70~80%? Here is a new term: Repetition Maximum, the maximum value of repeated doing, we generally call it RM for short. For example: barbell curl, 4 sets of x 12RM.

12RM means that you choose a weight, which can make you exhausted after lifting it 12 times in one breath, and you can never lift it again without resting. This weight is 12RM. If you still have the strength to lift it 13 times, then the weight is not 12RM, it is lighter. You have to increase it to reach 12RM.1RM is the limit weight that you can only lift it once.

The range of 70~80% limit weight corresponds to a weight of 8~12RM. This is why in most fitness plans, you can do 12 units in one group and 8 units in one group. This weight-bearing range is the most suitable for muscle building.

But why do you often see muscle-building trainers advocate impact on heavy weights? Because strength is the basis of muscle building. With enough strength, you can better control weight bearing and deeply stimulate muscles, especially for beginners with weak strength and trainers who encounter platform stage.

Especially for thin people, thin people's strength is usually weak, and there is not enough strength to support training and stimulate muscles. It is very important for thin people to increase strength as soon as possible. Therefore, in the weight gain training plan for thin people, I tend to add larger weight training, such as changing to a range of 6~10RM, so that both strength and muscle development are taken into account.

Summary

Weight-bearing training is the key, and training the big muscles first is also the key. To do these two points well, there are some techniques you can master:

Compound movements: like bench press, squat, pull-up, press, and deadlift. You need to use multiple movements of different muscles at a time, which is called compound movements. When you get started with thin people, you need to practice more, which is very helpful for the strength and muscle growth of the whole body; correspondingly, actions like concentrated curls that only use a small muscle like the outer side of the biceps are called isolated movements, and you don’t need to do too much in the early stage.

Free weight: training with barbells and dumbbells is called free weight , you should use free weights as much as possible in the early stage, which can exercise your ability to control weights and muscle coordination, and can also fully stimulate muscle fibers in larger areas. If you do resistance training on mechanically, the area you stimulate is very limited, and you will not learn to control muscles, and the effect is poor. The movements of using mechanically should not exceed 20% at this stage.

Some people say that machinery is safer and suitable for beginners to learn standard movements - well, you can also use mechanical feelings in the first two weeks, and it is time to change to freedom from the third week. I used free weights from the beginning. I can watch videos to learn postures. You can ask your friends around you. If you are afraid of danger, you can start practicing with a very light weight.

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