Fitness circle is roughly two kinds of people, one is desperate to lose weight, one is desperate to gain weight to gain weight. Compared to fat people lose weight, lean people gain muscle is not always easy. Many thin people practice for a long time may not necessarily have an effect, weight gain needs to be planned well in advance, then today we will introduce a practical plan for thin people to gain weight and muscle, we go together to see it!
Practical weight gain muscle gain plan for lean people
The first day: [push] barbell bench press 4 groups * 12rm; equipment push shoulder 4 groups * 12rm; barbell narrow push 4 groups * 12rm; rope clamp chest 3 groups * exhaustion; side planks 3 groups * exhaustion; rope arm flexion 3 groups * exhaustion
Day 2: [pull] hard pull 4 sets * 12rm; standing pull 4 sets * 12rm; barbell curl 4 sets * 12rm; high pull down 4 sets * 12rm; rope face pull 4 sets * 12rm; dumbbell curl 3 sets * exhaustion
Day 3: [legs] squat 8 sets * 12rm; quadriceps flexor 4 sets * 12rm; straight leg pull 4 sets * 12rm; leg curl 4 sets * 16rm
Skinny increase important how to practice
1、reasonable arrangement of the amount of exercise
The amount of exercise is an important part of scientific exercise to increase muscle mass. Lean people can moderate intensity aerobic exercise, combined with a medium load of equipment weight exercise. Lean muscle gain strength training is the main, supplemented by aerobic exercise. Strength training to compound action, can stimulate multiple muscle groups at the same time, help the whole body muscle growth, like the bench press, squat, hard pull, pull-ups, rowing, etc. Are good action. The schedule can be exercised 3 times a week (1 every other day), exercise time within 1 and a half hours. Each time you can choose 7-8 movements, each movement to do 3-4 groups. Rest 30-60 seconds between groups, rest 1-2 minutes between movements.
2, muscle building diet
Muscles don't grow when you exercise, they grow when you rest. Muscle building training can bring stimulation to your muscles, and the proper diet supplement is what will allow the muscles to get back to growth. If you are naturally lean, your diet needs to be increased in terms of intake and adequate calories to promote muscle growth. The amount of food you eat each day must be greater than the number of calories you consume each day. You need to consume enough carbohydrates (4-6 times your body weight), and enough good protein (2 times your body weight) and good fat! These are the three basic essential nutrients for your body.