Original link: https://ljf.com/2023/06/06/1256/
Chapter 1 Getting to Know the Gym and Training Equipment
For a novice who has never done muscle-building training, for the first six months to one year of muscle-building training, he only needs to practice 3 times a week, and about 1 hour each time is enough. Take sit-ups as an example, there is no need to do hundreds or even thousands of times. Also for novices, 2-3 sets of 15 times in one set is enough.
Chapter 2 How to Train Muscles
Generally speaking, muscle-building training is like this: select several movements for a muscle part, choose equipment with the appropriate weight for each movement, do it in groups, rest for a certain period of time between each group, and complete several groups in total.
Muscle-building training elements: the way muscles contract
Eccentric contraction means that we control the lowering of the heavy object. We must pay attention to the word “control” . The muscles must generate force to let the heavy object be lowered slowly. This is called eccentric contraction, otherwise it is called throwing things.
Some people do pull-ups, and they can only rely on themselves during the pull-up process, but when they are lowered, the arms are loosened, and the body falls directly. The training effect will be worse if you do this, because the process of letting go is a process of eccentric contraction, which should also be controlled.
Veterans of muscle-building training need to use greater weight to complete the process of eccentric contraction. Let’s wrap it up at the end.
1. The “status” of eccentric contraction is relatively higher than that of concentric contraction.
2. The speed of eccentric contraction should be increased appropriately, but it must still be eccentric contraction (rather than non-contraction, the muscles must control the weight and not throw it).
3. The muscle strength of eccentric contraction is much greater than that of concentric contraction, so pure eccentric contraction training should increase the load.
4. The injury risk of eccentric contraction is significantly higher than that of concentric contraction, so we must pay attention to eccentric contraction training under the premise of ensuring safety. Beginners are not recommended to do eccentric contraction training alone.
Muscle-building training elements: number, number of groups
For muscle-building trainers, the mainstream advice on the number of sets is: beginners do 1 to 3 sets of each movement, and intermediate or advanced trainers do 3 to 6 sets of each movement.
The Elements of Muscle-Building Training: Training Frequency
How long will it take to recover? Generally speaking, after a sufficient amount of training, it takes at least 48 hours for the muscles to recover. Some large muscle groups even need 72 hours.
The general principle is that it is necessary to consider increasing the frequency of training without overtraining.
How to combine muscle training and aerobic exercise
Whether a muscle gainer will “lose” muscle when running depends on two points: one is the intensity of running, and the other is the time of running.
If the running intensity is not high, which belongs to the lower middle, then generally there is no need to worry about “losing” muscles, unless the running time is too long; if the running intensity is high, but the running time is short, there is no need to worry.
Muscle-building people do aerobic exercise, no matter what form it is, when exercising, the intensity is below moderate, and the time can be longer.
In short, people who gain muscle should not do aerobic exercise too much.
Basic principles of developing a muscle-building training program
The general principles of a muscle-building training program are:
1. Muscle training will not interfere with each other.
2. Satisfy the training frequency of muscles.
3. Meet the requirements for rest after muscle training.
Whether you feel delayed onset soreness after exercise is a better way to measure muscle recovery, the simplest and most direct. In a word, if the pain is gone, it means that the patient has basically recovered; if the pain is still there, it means that the patient has not recovered.
A good plan should be what works best for you. Make the plan fit you, not you fit the plan.
What is the difference between concentrated whey protein powder, hydrolyzed whey protein powder, whey protein isolate powder and casein powder
In fact, there is no essential difference between regular whey protein powder and expensive hydrolyzed whey protein powder, or whey protein isolate powder.
There is no essential difference between various protein powders, only slightly different in subtleties.
How big a calorie deficit should a person who gains muscle lose fat
When our subcutaneous fat layer is very thin, the muscle lines are obvious; if the subcutaneous fat layer is relatively thick, then the muscles can only see “lumps” but not lines, it’s as simple as that.
For most muscle gainers, a caloric deficit of 300 kcal/day is the most reasonable, taking into account the effect of maintaining muscle and the speed of fat loss.
Therefore, for those who gain muscle and lose fat, no matter what means are used to achieve a caloric deficit of 300 kcal/day, the diet must be controlled. The best way is diet and exercise in parallel.
One of the three principles of fat-reducing diet structure for muscle gainers – high protein
The mainstream view suggests that if you want to maintain muscle during fat loss, the protein intake is best to reach 2 grams per kilogram of body weight.
The second of the three principles of diet structure for muscle gainers and fat loss – sufficient carbohydrates
For those who gain muscle and lose fat, it is not recommended to consume less than 45% of the daily calories from carbohydrates.
The third principle of the three principles of fat-reducing diet structure for muscle gainers-low fat
Muscle-building people lose fat, and the intake of fat is not recommended to be higher than 25% of daily calories.
A fool’s way for muscle gainers to lose fat without counting calories
If muscle gainers want to lose fat in a “simple and rude” way, if they do the following 8 requirements, the general effect will be very good.
1. At any time, do not eat meat with visible fat (nor can it be used for cooking), and the total amount of vegetable oil should not exceed 4 Coke bottle caps per day.
2. Do not eat snacks, cooked food, or takeaway, and try to reduce the number of times you go out to eat. When going out to eat, try to follow the principle of requirement 1 as well.
3. Eat in small bites. Any food, one bite that is usually used to, is now divided into 2 to 3 bites.
4. Chew each mouthful of food slowly 35 times before swallowing. After the last mouthful is completely swallowed, take the next mouthful.
5. Put down the tableware in your hand while chewing food.
6. Light and low-salt diet.
7. At any time, stop when you are full, and never be full. Eat small meals often.
8. Do an extra 60 minutes of brisk walking every day, which can be done in several times.
How should muscle gainers lose fat?
The safest intensity for muscle-building people to lose fat is low-intensity, that is, light and non-tiring exercise, such as brisk walking and slow cycling. It is not a big problem for these exercises to last for 2 hours. Although the fat loss efficiency is not high, the effect is the same if the time is long.
The general suggestion is: people who gain muscle and lose fat should do low-intensity long-term exercise, or high-intensity short-term exercise. It is recommended that no more than 30 minutes of exercise be performed at moderate or above-moderate intensity.
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