Everyone who has been doing bodybuilding for a while knows that when we exercise, we should divide our muscles into large and small muscle groups. These muscle groups also determine our body shape. The effect of large muscle groups on small muscle groups will be greater than that of small muscle groups. Therefore, the correct order of muscle training should be to train thelarge muscle groups first and then the small muscle groups.
How do novices exercise large and small muscle groups?
Generally, large muscle groups can be exercised once a week, while small muscle groups can be scheduled twice a week. The abdominal muscles, calves, and forearm muscles are tolerance muscle groups and can be arranged three times a week. During training, the recovery time of muscles is generally 48-72 hours, 72 hours for large muscle groups and 48 hours for small muscle groups. It is obviously unwise to enter the next training session before the muscles have fully recovered.
Beginners are advised to practice large muscle groups first, such as chest muscles, latissimus dorsi, and thigh muscles. After practicing for 1 to 2 months, when your body strength increases, you can then train small muscles and large muscle groups together. This will make the large muscle groups drive the growth of small muscle groups. If you train small muscle groups from the beginning, you will basically be in vain.
Train the large muscles first and then the small muscles
Because many large muscle group training exercises will involve other small muscle groups. For example, the barbell bench press will target the triceps muscles of the arms. Therefore, if you train the pectoralis major first and then the triceps during training, the effect of chest muscle training will not be deteriorated due to triceps fatigue.
Large muscle groups have greater muscle mass, so we need to collect as many muscle fibers as possible during training. At this time, many compound movements must occupy the main part of the training.
To "lay the foundation" in the novice stage, some people suggest: only do three major items (squats, bench presses, and deadlifts). These three major items can already stimulate most of the muscles and can also Let novices learn the power-generating techniques properly.
Fitness diet:
Without adequate caloric intake, muscle Growth is slow. To achieve maximum muscle growth, a caloric surplus is essential. Since everyone's height, weight, and exercise intensity are different, their daily caloric intake will also be different.
To gain muscle, you need to increase your caloric intake by 500-1,000 calories on top of your daily caloric needs to ensure that your muscles have sufficient nutrition to grow, but you must be mentally prepared. Be prepared to ensure that in order to maximize muscle growth, a positive balance of caloric intake will also lead to fat growth.
Eat multiple meals
Eat 5-6 meals a day. Eat small amounts of protein- and carbohydrate-rich meals to maintain the metabolism needed to build muscle and lose weight.
Protein intake is key. The key
During the muscle building process, 2-3 grams of high-quality protein per kilogram of lean body mass will give you enough protein for your body to recover if you don’t want to gain muscle. If you are "fat and round", you can choose white meat such as chicken breast and fish with high protein content and low fat content.
We should pay more attention to the exercise of corresponding muscle groups during training, which can have an effect on different muscle groups throughout the body. When you encounter different stimuli, pay attention to a good diet to maximize muscle growth, and master the correct sequence of exercises, your muscles will grow faster, and the energy consumed during fitness can be better replenished.
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