This tutorial is provided by wpgkaufmann1999,Muscle WebOrganization: Suitable for beginners who have just entered the gym. Relevant demonstration actions can be downloadedMuscle and Bodybuilding Encyclopedia 3.0 < /strong>And refer to the action icons inside.
Warm up before each training 5～10 minutes. It is recommended to use a treadmill and exercise all joints to avoid injuries.
First month
Monday, training area: chest muscles Middle part, triceps.
Barbell bench press3×10RM
Dumbbell fly3×10
Chest clamp3×10
Butterfly chest3×10
Heavy hammer presses down3×10
Dumbbell bent-over arm extension3×10
Wednesday, training areas: latissimus dorsi, biceps.
Heavy hammer seated pull-down3×10
Seated Rowing3×10
Standing dumbbell bent over row3×10
Standing Barbell Curl3×10
Seated dumbbell curl3×10
Friday, training area: triangle Muscles, abdominal muscles
Barbell seated press3×10
Dumbbell front raise3×10
Dumbbell lateral raise3×10
Dumbbell side raise3×10
Sit-ups1×25
Goat Stand Up1×25
Saturday, training parts: legs.
Squat3×10
Leg press3×10
Seated leg extension3×10
Prone leg curl3×10
Heel raise3×10
All the above movements are "RM" weight, and the number of sets can be 1 ～2 Switch between groups and decide according to your actual situation. It is suitable for the first two weeks of training. Under normal circumstances, after two weeks of training, there will be basically no soreness like when you first trained. However, you will feel soreness after each training, and the time will be within two days after each training. After training 30～60 eat 1~2 eggs, 1 50～100K Bread, drink 100～200MLMilk or water. Actions that cannot be completed independently can be completed with the assistance of a companion.
After exercising for 3～4 weeks, Start training to each set 12RM.
In the second month, the training intensity increased to 4 groups, each group 12RM .
Starting from the third month, individual movements will be added, and the intensity can be adjusted appropriately. You can increase the weight. If necessary, you can use pyramid training to stimulate the muscles to the maximum limit. This program is suitable for beginners, followed by a more comprehensive intermediate training program.
Muscle mesh Conclusion:
Muscle-building trainers should note: the muscle recovery period is 48～72 Hours, so continuing to exercise the same muscle before the muscle has fully recovered is ineffective. On the contrary, it will affect the effect of the exercise. Generally, when large muscles are exercised, small muscles are involved in the exercise. In this case, the best effect is to exercise the muscles involved in the exercise on the same day. Requirements for number of groups and reps, large muscles 3～4 groups, 6～10RM, 3～4 movements, small muscles 2～3 groups, 8～12RM, 2～ 3actions. Large muscles include: chest muscles, latissimus dorsi, abdominal muscles, and legs. At the beginning of training, it is necessary to appropriately reduce the weight and increase the amount.
"RM" is EnglishThe abbreviation of "repetition maximum", the Chinese translation is "maximum repetition value". For example, "6～12RM" expresses "< /span>The weight can be repeated 6～12 times at most ". For example, the training plan is: Dumbbell single-arm curl3～4 groups, 6～8RM. The explanation is: Use 10kg dumbbells to perform single-arm curling exercises. You can only do continuous curling at most 6A group of 8 times should be performed. Do 3 groups continuously with this weight and number of times. During normal training, you can rest for 60～90 seconds. This 10kg is the weight of 6～8RM. If fat loss is used as the For fitness purposes, such movements should reduce the weight so that the number can reach 20～30RM. This is how the specified load weight that varies from person to person is generally expressed in the training plan.
Load intensity is a very important training factor in bodybuilding. 1～4 mainly increase absolute muscle mass. Strength and physical strength, 6～12 times mainly increase muscle circumference, 16～20 times mainly develop small muscle groups and increase muscle line elasticity, 25 Times and above are mainly used for fat loss, enhancing cardiopulmonary function, fitness and shaping, etc.