Advice for entry bodybuilders
What you are about to start is the most accumulated activity in your life.
You will become a brand new bodybuilding image.
Your body will be healthier, with more muscular muscles, more graceful postures, more flexible movements, more agile thinking, and more creative and expressive.
Because you are well-proportioned and strong, you will overcome obstacles previously thought to be insurmountable.
Your life will be more diverse than in the past, and you must continue to exercise and be ambitious until the training course brings you to your ideal body shape.
The consistency of training is the key to muscle growth. There is no discontinuous training course in the world, or unscientific blind training can win the championship.
First of all, it must be recognized that not everyone can participate in bodybuilding competitions.
The most important factor is to have a dedication to bodybuilding, pay close attention to nutrition, and insist on continuous hard training.
Then, there is a congenital body (skeleton) that meets the conditions for participating in the competition.
Have an accurate assessment of yourself.
For example, whether there is a wide tibia and a suitable narrow waist (hip); whether it has small joints and a narrow waist, or a large joint and a wide waist; whether it has a congenital beautifully shaped calf or a thin and thin lower limb; whether it has congenital beautiful muscleform.
All of the above issues can improve or damage your image of becoming a bodybuilding champion. If there are still many weak links in these areas, you should have an alternative preparation time (your training course) to participate in the competition.
If you want to participate in bodybuilding competitions in the future, you can start preparing now.
There must be at least six months of comprehensive scientific training to develop basic strength and basic body shape. If the basic exercise of the muscle groups in each part is overlapped, it will be slow in higher-level training.
If you want to achieve higher muscle growth without adding extra aunts, you must continue to have the right nutrition and complete training program.
When you are training hard, protein can help muscle growth, and free radicals provide heat for training.
The effect of hard work is inseparable from your diet.
Muscle fibers can only grow if they provide enough protein, but don’t exercise too much.
Some bodybuilders consume 80-100 grams of protein per day throughout the year and still gain muscle mass.
But some bodybuilders consume 150-200 grams of protein every day.
As stated in the introductory course, it is recommended that you consume protein by weight every day, that is, 2 grams of protein for 1 kilogram of body weight.
Complete protein is absorbed from animals (meat, fish, livestock, eggs and dairy products), and it balances the essential amino acids in the body.
Proteins in human muscle tissue contain 22 amino acids.
Eight of them cannot be synthesized in the human body.
These 8 amino acids must be supplemented from food.
Vegetarian protein contains only one or more essential amino acids in the protein, so you also need to ingest large amounts of complete protein from other foods.
In order to grow muscle mass, you must take in enough protein, but don’t overdo it.
No matter how many championships he has won, you should not follow the example of a talented bodybuilder for training.
Your training method must match your body type and personality.
If you want to reach your ideal state, you have to realize your full potential.
If you want to become a bodybuilding champion, you must have good innate conditions.
Every boy and girl, no matter how bad their innate conditions are, the effect of improving body shape through bodybuilding training is 100%.
In other sports, if athletes strive to complete technical movements better and improve their performance, the use of weight training (bodybuilding training) is the fastest and most effective training method.
When starting a bodybuilding training course, start with a slow and easy training course, avoid irritability, exercise the correct trajectory, and gradually increase the amount of exercise.
One of the most common causes of injuries and failures is excessive exercise using champion training methods.
Throughout the initial training phase, the position of each training movement must be complete from the beginning to the end, the time is 3 seconds (when the force is applied), and the muscle is at the peak contraction state for 1 second (when the action time).
Then let go and return to the starting position control for 4 seconds (when returning).
For the best training results, muscles should be completely contracted in each trial, but this feeling is short-lived.Senior bodybuilders also often use accelerated movements (including training principles such as number of forcings, number of assists, and number of local movements) to increase training intensity, but they will never lose control of the movements during the exercise and have the ability to withstand high-intensity training, So they will also get the most benefit.
Basically, as long as you break through the successful experience and failure lessons of the weekly course, divide, summarize, and accumulate, you will get the maximum training effect.
Combining your exercise intensity, mental strength, and charm of life is the beginning of becoming a bodybuilding champion.
In the game, if you want to make full use of your talents and show strength and charm, you must make the referee feel that you are the champion at a glance.
So for muscle balance and strength, training is always the subject.
Wade (instructor of bodybuilding champions since 1936, students include Schwarzenegger, Zane, Columbus, Oliver, Scott .) Primary entry level training principles: 3 times a week, once every other dayDevelop comprehensive strength and body training for the whole body. In the first month, only 1 set of each action is performed, 8-12 times per set, 12-15 moves per time, and 1-2 moves per body part.The total number of muscle parts is 2-4 groups.
Training points: The speed control during training is the top priority. The principle of constant speed power is used from 4 seconds to 4 seconds. The speed cannot be accelerated from the first time to the last time. The choice of weight is to do everything possible. 10This is the standard, but the first training is only completed 8 times (only 80% strength).
If the weight does not increase, after 3-4 exercises (depending on the specific situation of the day), if you can lift up to 12 times, then you should add some weight when you practice this exercise the next time (upper body training 1-3KG, lower body 2-5KG), you only need to complete it 8 times after increasing the weight, and then after a part of the exercise, when this weight can lift 12 times, you must increase the appropriate weight, and so on, the strength will graduallygrowth of.
Specific training method: In the first month, only one set of each action is performed, it is better not to practice 2 sets. The 2 sets require 2 sets to lift up to 12 times, and it can add some weight. Therefore, as long as the action technique is strict,The training speed is controlled. In the first month, only one group will improve (the increase in strength and the cross-section of pure muscles will increase). After one month of training, the muscles grow and the body can withstand high-intensity training, soBeginning in the second month, each movement must be practiced in 2 groups, with a 1-minute rest between groups, and the general training principles remain unchanged.
Through such comprehensive training for at least 6-9 months, your body will become stronger. At this time, you should work hard to increase the intensity of muscle stimulation, and the body’s recovery ability is not due to the increase in training intensity, strength and muscle volume.Growth while improving.
Intermediate training principles: All five criteria for reaching the primary strength level (1RM for barbell bench press is equal to weight multiplied by 1.
278 kg, full squat is 1.
524, deadlift is 1.
860, the barbell is recommended to 0 correctly.
894, the barbell curl is 0.
600), the muscle groups in all parts have developed in a comprehensive and balanced manner.
In order to make better progress, you must increase the training intensity (the number of local muscle training moves is 2 and the total number of groups is 6 groups), and enter the intermediate training principles.
But the increase in intensity leads to stress caused by your resilience. Therefore, while you increase the training intensity, you must reduce the frequency of muscle training in each part of the week.Today, the body is divided into two parts, and muscles of each part are exercised twice a week.
6 consecutive sessions (1992?
(1997) Mr. Olympia was awarded Dorian of the United Kingdom.
Yates (height 179 cm, non-black weight 138 kg, contestant weight 120 kg, bust 152.
4 cm, upper arm circumference 56 cm, main record: 1990 Champions Night Champion, 1991 Mr. Olympia runner-up, 1992-1997 Mr. Olympia champion, retired from injury in 1998) As mentioned above: For beginners,At the beginning, the arm circumference was 33 cm and it could lift 40 pounds.
After a few years of training, the arm circumference reached 46 cm and he could lift 160 pounds.
This shows that the training volume and strength have been increased by 400%.
But the recovery ability exceeded this level, maybe only increased by 50%, that is to say, when the arm exercised to 46 cm, the fatigue of the body was greater than that of 33 cm.
The stronger a bodybuilder, the more fatigue you can get from high-intensity training.
This is why it takes longer to recover from a 46 cm arm circumference than a 33 cm arm circumference.
If the above two days can be recovered, then the former will take 5-6 days to recover.
In 1990, my local exercises were performed every 5 days, in 1992 every 6 days, and most recently (1999) every 8 days.
For three consecutive years (1977-1979), Mr. Olympia was awarded to Frank of the United States.
Zane (height 175 cm, entry weight 84-86 kg, judging by the standards of current professional bodybuilders, although Zane’s physique is not strong, her shapely body is amazing like a sculpture.Zane graced him with respect.
In the early days, Schwarzenegger competed with Zane. Although he was much taller and bigger than him, he lost to Zane in that match. I think that’s why Zane got the title of Mr. Olympia.Reason) In the mid-1980s, he was very enthusiastic about bi-weekly training. The specific method was to practice legs and buttocks one day, and the other day was chest, shoulders, arms, and then rest for one day.Practice the content of the second day in 5 days, then rest for 2 days before going on to the next cycle.
(The standard weekly bipolar training course in the Wade Bodybuilding Training Method is: upper limb training on day 1, lower limb training on day 2, rest on day 3, repeating content on day 4 and repeating on day 52 days content.
The principles are the same, much the same) Arnold.
Schwarzenegger’s idol, Reg.
Parker (Mr. Universe Winner), coach Vigo.
Steve (height 185 cm, weight 121 kg, arm circumference 48 cm, bust 132 cm, he had trained with Legg) In the 1950s and 1960s, he rarely trained more than 3 times a week, usually on weekday 1, 3, 5 training.
According to the diet, they are never fussy, they almost have what to eat, including Western-style cakes and stuffing cakes.
At that time, through people’s growing interest in muscle-free methods without drugs, Reggae’s training method almost became the Bible for British bodybuilding fans.
Bigo said: Is it really easy to build this muscle?
?Choosing the best basic movement exercises to maximize muscle mass, and training like “apocalyptic”, is the recipe that Reg has taught me.
Specific training method: Start from squatting (full squat), and then donkey riding, barbell bench press, neck pull-up, seated dumbbell press, seated inclined (45 degrees) dumbbell curl, and finallySupine barbell arm flexion and extension.
First warm up with light weight 20 times, usually do 4 large intensity groups (pyramid weight increase 6-12 times), and finally use a lighter weight (about 15 times), until complete congestion.
(The standard strength-building and muscle-building courses in the Wade Bodybuilding Training Method are: 1, 3, and 5 training per week, first barbell bench press, then squats, deadlifts, most pushes, upright rowing, neckPush back, bend your arms up, pull up the barbell, bend your legs in a seated position, bend your legs in a standing position, press the barbell in a standing position, and finally do a sit-up with your legs on your back.
Each movement is trained in 4-5 groups, 6 times per group, of which muscle growth has a very strong relationship with the formal group of 3-4 groups. When it cannot be completed 6 times, it can help partners to help or leverage strength to complete, to increase strength.
Wade said: Trainers who have not gone through the initial 6-9 months of comprehensive muscle and strength training courses and weekly bi-differential training courses, and those who have achieved the corresponding results are not suitable for this course intensity training)We seem to be able to look at Frank by current standards.
Zane’s weekly bi-differentiation program is more suitable for bodybuilders who have just reached the basic training level; Reg.
Parker’s high-intensity, high-volume training program three times a week (comparing Wade’s growth strength and muscle growth courses) is more suitable for bodybuilders who reach intermediate training levels; and Dorian?
Yates’ training method (4-6 days per week differentiation method, which is also currently used by top bodybuilders and some enthusiasts at home and abroad) is more suitable for bodybuilders who have reached advanced standards.
That’s why we can’t just follow the training methods of bodybuilding champions.
Because I think most of us don’t practice all the muscles of the whole body once, it takes 5-6 days to recover after training, so it is not enough to practice each muscle once a week.
And because this concentrated stimulation method is not strong enough for our own muscles, it is difficult to withstand high-intensity and high-set training (at least not every muscle can), so following the training method of the champion, the result is either injured or unevenly trained., Naturally there is a so-called stagnation period (platform period).
Bodybuilders know that the lateral area of pure muscle is directly proportional to muscle strength.
That is to say, pure muscle volume is the power of muscle contraction.
Therefore, the amount of lean body mass (weight after fat removal) and strength are an important means to test the effectiveness and level of training.
Usually after 6-9 months, training gradually, learn and master the essentials of movement, and gradually increase the training intensity, you can reach the five strength standards of primary training level, and then enter the intermediate training phase, refer to the intermediate training principles (weekly doubleDifferentiation) training).
After 9 consecutive months of training to more than 1 year, changing courses and improving training intensity, generally can reach the five strength standards of intermediate training level (1RM for each action is: bench press = weight 1).
704 times, full squat is 2.
032, deadlift is 2.
48, the barbell referral is 1.
192, the barbell curl is 0.
8) After reaching all five standards, people who use athletic bodybuilding for training purposes are recommended to use Reg.
The same training principle as Parker.
When the five strength standards of advanced training standards are reached (1RM for each action is: bench press = 2 weight.
13 times, full squat is 2.
54, deadlift is 3.
1, barbell referrals 1.
49. The barbell curl is 1.
0) After reaching all five criteria, you can proceed like Dorian.
Yates-like advanced training courses, and heavy use of forcing.
Advanced training principles such as number of draws, fast movements, etc.
First: Basic training. Adhere to basic training. Use the simplest and most direct heavy weight to carry large blocks. Do not ignore basic movements. Compound movements such as deadlifts are the best for muscle growth. In each training, you shouldThe most effective compound action is placed at the forefront. After doing the heavy compound action, use isolation actions or equipment to perfect the muscles and achieve deep force breaks.
Second: Do n’t limit protein intake. The more protein you consume, the faster your muscles will grow. Generally, the standard protein intake for bodybuilding is at least one gram of protein per pound of body weight in order to better promote muscle growth.The daily intake of protein should be increased to 1 per pound of body weight.
5 — 2 grams.
Third: Cobalt carbide is the main food to increase muscle volume, but excessive overlap will increase the body’s small amount, so pay attention to supplementary intake. The general bodybuilding standard intake is at least grams of plasma per pound of body weight.It is necessary to increase the amount to 2 per pound of body weight.
5-3 grams of carbonic acid, but not more, otherwise it will only transform the food that cannot be digested. The best arrangement is to keep the carbohydrate at about 3 grams on the training day, especially when the training intensity is relatively high.The amount is necessary. If you are training small muscle groups or resting days, you can reduce the carbon water slightly, but it can not replace 2,5 grams. If it is lower than this absorption, it is difficult to realize the full potential of muscle development.
Fourth: The compulsory course should prepare a barbell exercise for each muscle part. If a large-volume barbell is trained, the muscle volume and strength will inevitably decrease. Only by using heavy training can the muscles continue to grow and improve.
Fifth: Regardless of whether you want to put muscle volume and degree of development first, it is not necessary to pay too much attention to the lines and shape of the muscles before you have developed the super developed muscles, because this will slow down the muscles.Development, if the muscle has the desired volume and circumference, and then repair the muscle line and shape, the muscle size is the focus.
Sixth: The standard posture maintains the correct training posture. Whether it is strength lifting or bodybuilding training, maintaining the most standard movement is the most important, especially when doing power lifting, even if the load is heavy, it is seriously insufficient.It is also necessary to ensure high-quality training movements with a large enough amplitude, but you must not use force to apply the load to the goal of the exercise. Otherwise, it will only increase the risk of injury.
Seventh: When performing bodybuilding training, load is not the most important. Bodybuilding training is different from strength lifting. Strength lifting only cares about using the correct posture to push the starting weight. The real significance of bodybuilding training lies in the degree of muscle fatigue.Important, but more important is to feel the muscle squeeze and squeezing during training, and to pause for too long between every two moves, the maximum is two seconds, otherwise it will only give the muscle a chance to breathe and not reach the trainingthe goal of.
Eighth: the number of times needs to understand the various times to produce training effects, training with different times will produce different results, the number of exercises between 1 — 5 is mainly to develop the overall strength of the muscle, this number of times onlySuitable for heavy weight free training, such as bench press, squat, deadlift and so on.
Although it is very good for the development of muscle strength, it also has its shortcomings. If you use this training method to the muscle volume is not obvious, the standard number of true muscle development is 8 — 12 and 6–8.In the meantime, these two types of exercise are the best for muscle development, but the strength of the muscles is not 1 to 5. Training between 5 times comes quickly. The number of training times above 15 is mainly to improve muscle lines and increaseMuscle separation, but it has little effect on muscle volume and strength. For beginners, this training method should not be used, because beginners have a reduced volume when they just started bodybuilding training, and they should reach a certain level of muscle volume.Then train the lines.
Ninth: rest between groups You need to know the rest time between groups for various training times. If you use it incorrectly, the training effect will be greatly reduced.
The rest time for heavy load training between 1 — 5 is too short, because now the main purpose is to push up the weight rather than the degree of muscle stimulation, so you don’t need to be careful to rest too long between groups, as long asLifting weight is enough, this is called power lifting, although it can be said that you can rest longer, but you must control the rest time within 3 minutes. If you rest too long, it will lead to a decrease in body temperature, which means a significant increaseThe risk of injury, the rest between bodybuilding training groups must be controlled at 1 — 1.
Within 5 minutes, if more than this time, the muscles will not be stimulated deeply, because I think that you should continue to give the training area a strong stimulation and muscle burning sensation, because at this time, the muscles are mainly developedVolume and let him reach deep force break, if you can, you can rest enough. Generally, for compound movements, you can rest longer, and the rest between groups can reach 1.
5 minutes, because the compound action consumes a lot of money, so the recovery is slower, so you can rest more than the split action, but never more than 1.
5 minutes, and for isolated movements, the main reason is to completely fatigue the muscles at the end, so he can’t rest too long, but in order to maintain a medium number of times, a 1-minute break is sufficient for each group.
If you use a training program that has 15 or more times in each group, you should greatly reduce the rest time, because at this time you mainly train your muscles’ endurance and lines. All the groups have a half-minute rest time.It is enough, otherwise the purpose of exercise will not be achieved.
Tenth: The main diet of bodybuilding No matter how effective the nutritional supplement you use, it can not replace the daily diet. I eat a lot of beef and chicken breasts every day, although the supplements also eat a lot.
I eat nine times a day, of which only two meals are supplementary, and the food is seven meals. There are two meals each containing a glass of protein powder and milk mixed drink. The supplements are taken four times a day.There are seven meals in total. In general, bodybuilding enthusiasts need to eat at least six meals of bodybuilding food a day. This is already the minimum requirement. I know very well that if supplements are used instead of daily expenses,Then my muscles will quickly lose mass and condition, and even cut the muscle mass.
Eleventh: Learn how to overcome the plateau period The so-called plateau period means that muscles grow slowly or stagnate after training. At this time, you must learn how to continue muscle growth. Generally, the plateau period is mostly due to long-term useA training course or training movement, so after training, you should regularly change the training movements and sequence of a certain muscle. It is also a good method to change the number of trainings. Do not let the muscles completely adapt to the number of trainings currently used.After one to two months of regular training, use the number of trainings that you rarely use. This can make the muscles get the ultimate shock. For example, after two months of training, this method is used. If you usually train your calves to lift, use25 times per group and now in order to let him continue to grow, you can use 6-8 times high load low times per group or 100 times per group. This will give your calves an unprecedentedThe new feeling makes it feel strangely strange, and promotes his constant growth. The high-intensity training rule is to overcome the platform period的The best way, this training method can push your muscles to extreme fatigue. The deeper the fatigue, the faster the muscles grow. This high-intensity training is very effective for muscle growth at the same time, but you ca n’t use too much., Otherwise, it is just that the muscle tissue is broken and the muscle growth is stopped. It is enough to use this high-intensity training once a month or so.As long as we have the right diet plan and training plan, it is enough, and generally no platform stage and other conditions will occur.
Twelfth: Overtraining Overtraining is the most common mistake made by many bodybuilders. Once muscle fatigue is excessive, his strength will be attenuated. Muscle growth will stagnate and the body’s immunity will be greatly reduced.In order to avoid this situation, it is necessary to arrange training and rest reasonably. The muscles are grown outside the gym. I will not feel sorry for myself during training. I will constantly damage the muscle fusion and stay outside the gym.I will give him the best care, I will provide it with excess nutrition and give him a good rest. For me, if I train the same part more than twice in a week, the amount of training is too much.It is best to practice the same part once a week, at least for me. Whether it is training large muscle groups or small muscle groups, I will not train twice in the same week. You just need to give him enough in the gym.Stimulation and intensity, and then let him grow slowly. Thirteenth: gradual nature. This kind of deformation is very important for bodybuilders. He可In order to greatly reduce the risk of injury during training, but also to help improve the training intensity, there are many reasons that made me realize that he was attracted to it in the first place because he can effectively improve my power lifting ability, indeedAfter I started a lot of gradual exercise, the weight-bearing ability improved. The main thing is that reducing exercise can effectively avoid injuries caused by insufficient softness. Softness is fatal when training, especially when training shoulders and heads.At the same time, if the flexibility is enough, it is likely that you will not be able to do the whole movement. It can increase your training intensity, and can reduce the lactic acid accumulated by the muscles after training, allowing you to do more times in the next group during trainingI will use a small amount of exercise on the training area during the rest of the group. This can make the training area full of blood. Know that blood is important for muscle development, and reducing exercise can help you achieve this.Point Fourteen: Hard training no matter how perfect your training plan and diet plan, if you ca n’t持If you go on, you will never have a successful day. The words “training hard” are full of meaning, not that you train enough when you train to achieve success, whether it is diet, training and some reasonableIn order to achieve the above-mentioned points, you must sacrifice a lot of time and fun. Some say today is a training day. You must stay at home all day and eat a healthy diet. You mustPrepare for today ‘s homework. You ca n’t go out and eat foods that do n’t help your muscles. In order to have more physical energy to cope with high-intensity training, you must refuse the fun of hanging out with friends, andYou ca n’t go on the Internet too much, watch too many TV shows, do n’t underestimate the above aspects, these small details will make you unable to go all out on the bodybuilding exercise. If you ca n’t do the above, youWill not be a real professional player.
This theory is the supreme principle of bodybuilding in all my philosophy. In order to abide by the principles of this sport, I have not known how many things have been sacrificed to achieve the above requirements. These are my own understanding in bodybuilding.Bodybuilding must be dedicated to it, otherwise it will not be possible to achieve your ultimate goal.