How do very thin people gain muscle?
today, let's follow Xiaobian to see how skinny people gain muscle? Interested friends come and have a look! My absorption function has not been very good, but considering that I have been six kilograms older recently, I think my absorption function may have improved, so I decided to start serious fitness. The purpose of other people's fitness is to have a healthy body. My initial goal is to have human shape. I don't want to practice a certain muscle to a specific size or shape. I just want to let the muscle grow out and let my girlfriend sleep on me without being hurt by bones... After reading some articles on zero starting point fitness, I think some are not completely suitable for people with a negative starting point like myself, Do you have any special suggestions?
the first concept to understand is that the opposite of thin can be fat or strong. I don't think what you need is the former.
the general public has a misunderstanding about the weight gain of thin people, that is, as long as the weight goes up, the goal will be achieved. We know that the increase of fat and muscle will cause weight gain. Even if you drink one liter of water at a time, you will gain two kilograms, but most of these water have not become the tissue that can strengthen the executive function in your body, and there is no fat. In fact, fat is only the energy form for storing nutrients in the human body. The increase of muscle can be regarded as a change in a person's physiological functional competence.
this may be a little obscure. For example, the performance of a car is related to its designed industrial structure. Only by changing its industrial structure can it improve its performance indicators such as power, braking and handling stability, rather than simply filling the fuel tank. Fat is like the oil in the fuel tank. You can't do without oil, but more oil doesn't mean that your car is in better condition.
so the more suitable way to gain weight is not to eat a lot to store a lot of energy substances (fat), but to stimulate the growth of muscle circumference through systematic resistance training (strength training) and a reasonably structured diet.
[suggestions on training]
stage 1: establish an accurate action mode
the action mode refers to the action execution mode to accurately complete a training action and accurately stimulate the target muscle. We do multi muscle coordinated and low-intensity actions in walking, eating, office and kissing on weekdays, Suddenly, you have to separate some target muscles to train alone with actions you usually don't deliberately do. If you stimulate, many novices will not adapt. Therefore, it is not recommended to increase the intensity in the first stage. First learn three basic action modes with simple load or self weight:
[squat]for lower limbs, squat and stand up actions at all angles and depths (such as deep squat, full squat, hard pull, sumo hard pull, etc.)
[push]any action that pushes the load away from the body from near to far (such as all kinds of push ups, shoulder push, diagonal leg push and push ups)
[pull]any action that pulls the load from far to near to the side of the body (such as all kinds of rowing, rope pull-down, pull-up, etc.)
at this stage, it is recommended to arrange one[squat]training day, one[push]training day, one[pull]training day every week,
At this training stage, you don't have to worry too much about the weight. When you add the intensity to your actions, you can feel more specific resistance and muscle tightening,
Arrange about three movements at a time, and do four groups for each movement. Each group can do that you can't raise your spirit well, so put down the rest for 60 ~ 90s, and then continue to do the next group. The whole training lasts about 45 minutes.
This stage may last for two or three weeks. It depends on the adjustment of personal comprehension ability. When you can skillfully perceive the feeling of muscle strength under squatting, pushing and pulling action modes, you can start systematic training.
stage 2: initial muscle strengthening stage
this stage of training can divide the body into "lower limbs", "back muscles" and "chest muscles" Training days are arranged in three sections.
the "lower limb" training day mainly trains gluteus maximus and thighs
"back" training day mainly trains the whole back muscle group of the upper body responsible for "pulling" such actions
"chest" training day mainly trains the whole chest muscle group of the upper body responsible for "pushing" such actions
The above three training days are training on the next day, and you can rest on Sunday.
it is recommended to select the free weight training with multi joint participation on the lower limb training day. For each training, select 4 actions from keep's lower limb action library, and each action completes 6 groups (the first two groups do not have weight, which is regarded as warm-up)
here explain the following two nouns:
"multi joint participation" : more than one joint is rotating when executing the action (single joint action, of course, only one joint is moving and the other joints are locked)
"free training": the training without fixed instruments is mainly completed with free training tools such as dumbbells and barbells, and the action track is not completely locked
The coordinated muscle groups stimulated by multi joint training are often more comprehensive. A group of actions can stimulate more muscles, which is more efficient for thin people. Free training can exercise the coordination and stability of the body because there are no instruments to fix the track, and stimulate the continuous strength of small muscle groups.
similarly, back day and chest day also select four actions from keep's action library respectively, and each action completes six groups (the first two groups are not loaded with weight and are used as warm-up). The actions should be participated in by multiple joints, such as rowing and bench press, which can practice to the chest and back and stimulate the arms at the same time. Don't always do isolated biceps flexion, which has little effect on the overall muscle growth. After three months, consider spending time on these actions when you increase your muscles finely.
at this stage, the goal of increasing muscle has been established, and the training should pay more attention to weight-bearing. Generally speaking, large weight compound training above 6rm is helpful to develop strength and strengthen the secretion of synthetic hormones. 6 ~ 12rm (the weight from 6 ~ 12 repetitions to exhaustion) is the weight with the best effect of stimulating the growth of muscle circumference in most cases. Although 20rm or even 30rm is a small weight, as long as you do acid swelling and exhaustion in each group, it can still stimulate muscle growth (mainly type I slow muscle fibers), but the stimulation at hormone level is not as good as that brought by large weight.
it is generally recommended to combine large, medium and small weights alternately with training in a period of time to achieve greater muscle enhancement effect.
at this stage, you can change some actions every three weeks. When you are in good condition, you can do more groups. In short, you can change the way not to let the body adapt, so that the muscles can grow better.
I'll update the further muscle enhancement plan later. The above plan can be used as a reference for the first four months of training. Finally, let's talk about food.
it is suggested that the energy supply ratio of protein: carbohydrate: fat in muscle increasing stage is 3:5:2. It is recommended to take 1g protein per kilogram of body weight. For example, a kilogram of chicken breast contains about 100g protein. If you weigh 130kg, it is basically enough to eat a kilogram of chicken breast every day and add some protein such as milk beans.
good protein sources are eggs, chicken breast, beef, milk, fish and beans. The amino acid composition of animal protein is closer to our muscle, so it is used as a better protein source for muscle growth.
there are a lot of carbohydrates. All kinds of rice noodles, potatoes, sweet potatoes, corn, oats... Generally speaking, eating too much carbon water is easy to be obese, and thin people don't need to worry too much. However, it is recommended to eat more carbon water on training days and eat less on rest days, otherwise the extra energy will easily turn into fat.
if the food is light and less oily every day, you can eat some nuts to supplement oil and fat. Drinking milk and egg yolk is also a good way to supplement high-quality oil. Appropriate oil can help people recover energy and get better during training, but don't eat too much fried food. Saturated fat and trans fat in fried food do more harm than good to the body.
many friends around us eat protein powder and chicken breast when it comes to muscle enhancement; When it comes to fat reduction, it is boiled broccoli and egg white. In fact, most people are hearsay, with a lot of misinterpretations and misunderstandings. Most of the time, just be happy yourself. In fact, there is little substantive effect.
what should be the real crazy muscle growth state?
in this issue, I use my personal experience combined with my notes at that time to give you an intuitive feeling.
the muscle gain lasted for 6 weeks, and the weight gain and latitude increased significantly, from 170 pounds to 185 pounds
Note: I don't eat any protein powder and supplements; All post fitness supplements are natural foods. It will be introduced later in the recipe.
efficient muscle building requires four necessary conditions
1. You must find a partner
2. The training time should not be too long
3. Harsh sleep guarantee
4. Eat! Eat! Eat!
let's first introduce the muscle building phase of
. My fitness partner Troy
is 190cm tall
weighs 230 pounds
Troy likes to say, "work out like beast and eat like beast, then you'll be the beast"
practice like a beast and eat like a beast, Only in this way can we practice the body like a beast!
Troy was looking for a muscle strengthening program at that time. He told me that this program was very crazy. At that time, my strength was already quite strong, but it was quite challenging to keep up with his beast plan. But I'm still very glad that I made the choice at that time,[pen]
sudden weight jump
ultra short inter group rest
five days a week
Monday, Tuesday, Thursday, Friday and Saturday
Saturday abdominal leg
basically only has 40 minutes to 1 hour of training time every day, However, it is very compact. One person finishes the action and the other person immediately connects it (it is not time constraints, but the training time should not be too long).
is unprecedented. For example, in the original flat dumbbell bench press, I usually have a weight of 50-60 pounds on both sides and directly rush to 90 pounds
in the muscle increasing stage, which is basically 60% of the usual weight increase
1. You must have a certain body-building foundation
2. You must have a fitness partner to protect your jumping weight
this weight can't hold without help. Even if you do it reluctantly, it won't be very effective.
no more than 4 times in each group, 2-4 times in each group
the rest between groups is very short
There are five groups in total. In the fifth group, it's very difficult to basically complete two, but you still have to bite your teeth and insist at this time. Even if it's all your partners working, you should also ensure the completion of the whole movement.
push, push, push! It's the feeling of pushing yourself forward, one action after another
reasonable muscle group allocation
The most terrible thing during this period is that your muscles will be completely broken the next day due to the great training intensity. According to my personal experience, you can't even do a push up the next day. Generally speaking, it will be sore for 2-3 days, but the training the next day still needs to continue![pend PSTART]At this time, the fitness plan with reasonable muscle group distribution is very necessary. Maybe you think the daily training schedule in the fitness plan is random, which means that your training has not reached a very professional stage. Under the ultra-high-intensity or intensive interval training, you will feel where the classic training combination is reasonable.
One day after two head training, you can't practice your back;
three heads can't be carried out before your chest;
suspension training will exhaust your small arms, resulting in hard pull, back pull-down, shoulder birds, biceps and so on;
after shoulder training, you can't fully train your chest
A reasonable distribution of muscle group training can help you avoid mutual influence, which is conducive to practicing a part to exhaustion without scruples during training, and minimize the impact on the next day's training.
in addition, muscle strengthening is not aerobic exercise.
diet is very important in muscle strengthening![pend PSTART]I met a fitness God in California before. I asked him how to practice
like him. He directly replied to me, "eat! Eat!"
. What's my diet in these six weeks?
I'll never have enough to eat!!
Don't underestimate this hour of ultra-high intensity training. This training is like opening a potential gate of my body. I feel that my body is sending a strong signal to me all day: "hungry!"
Yes, I'm hungry all day and eating
all the time I've been eating all day without stopping. Just after dinner, I went back to the fridge to look for something to eat. Just after eating, I was hungry right away. A handful of bananas every two days; a bottle of peanut butter every two days; toast and basically eat one piece of bread every day; a barrel of nuts every three days (1kg)
The general public has a misunderstanding about the weight gain of thin people, that is, as long as the weight goes up, the goal will be achieved. We know that the increase of fat and muscle will cause weight gain. Even if you drink one liter of water at a time, you will gain two kilograms, but most of these water have not become the organization that can strengthen the executive function in your body, and there is no fat. In fact, fat is only the human body The increase of muscle can be regarded as a change in a person's physiological functional competence.
If the food is light and less oily every day, you can eat some nuts to supplement oil and fat. Drinking milk and egg yolk is also a good way to supplement high-quality oil. Appropriate oil can help people recover their energy and get better during training, but don't eat too much fried. Saturated fat and trans fat in fried food do more harm than good to the body.
After eating and sleeping, the premise is anaerobic exercise and heavy weight. It's enough to practice for about an hour. Eat well, don't pick! It's mainly to eat well and sleep well! After half a year, my physique can change greatly! Don't ask me why, it's mainly because I have a lot of time in college and lose weight after work