Many fitness enthusiasts do muscle building exercises. Muscle building training is to make the exerciser's muscles more developed. Generally, fitness enthusiasts have a training plan to exercise muscles such as arms, legs, and back according to the plan, in order to achieve muscle gain. Next, let me introduce to you the contents of a muscle building training plan!
1. Develop a dietary plan
The human body needs to intake and metabolize calories. When you consume more calories than you metabolize, your weight will increase, and vice versa. That is to say, as long as you eat enough, even if you don't go to the gym, you can still gain weight - although the increase may be more fat, and your body shape may not be as good or healthy. So eating is very necessary. For thin people, it is necessary to eat multiple meals. The usual three meals a day can be divided into 5-6 meals: breakfast, brunch, lunch, afternoon meal, dinner, and late night snacks. This way, you can consume your calories more evenly, take in more calories, and consume the calories that you usually overeat but still can't eat enough.
2. Necessary training plan
For fitness, the muscles that need to be trained can be divided into two parts: large muscle groups and small muscle groups. To become stronger, of course, priority should be given to training the large muscle groups. First, make your chest bigger, your body will immediately become thicker, and your shoulders will become wider. After your chest and shoulders become a bit shapely, you will immediately receive praise from your childhood friend saying 'you have been growing recently'. Back and legs are more important in the long run, but difficult to get started with; The pectoral muscles are the easiest to get started with, so in the early stages, while prioritizing training the chest, shoulders, back, and legs, the pectoral muscles can be given more priority to feel the process of controlling resistance and muscle growth, making it easier to apply to other muscle groups.
3. Rest plan after training
Muscles are composed of numerous muscle fibers, and training is done to tear apart these fibers and absorb the protein you consume for "excess recovery", causing your muscles to become larger. So rest time is very important. After muscle training, enough time must be given to repair it in order for it to grow; If it hasn't been fixed yet, training to tear it again will obviously not have a good effect. Therefore, do not train the same muscle every day. Generally speaking, the repair of a muscle takes 48 hours, which means that training should not exceed two times a week. The repair time for the lower back, also known as the waist, is 72 hours; The speed of abdominal muscle repair is fast, and training every day is fine, but it is still recommended to do it the next day.
The above is the encyclopedia introducing the relevant content about muscle building training programs. In short, due to the fact that your body type belongs to the extraembryonic type, this type of body has a very high basal metabolic rate and a slow rate of muscle gain. This advantage is very meaningful when you have achieved certain results in your fitness. I hope this article can be helpful to everyone.
