Simple seven steps for you to be a “muscle” man
From Stallone, Schwarzenegger to the present Van Diesel, Rock, they all chose to use muscles to push the door of Hollywood quickly.
This really makes those dragons who are in the entertainment circle stunned, even the eight-pole can not beat the street men in Hollywood is also ready to move!
Shouting: “If you have muscles, you can have a man’s charm. If you have charm, you can attract beautiful women.” So how do you make yourself a man with a muscle family?
Self-test your muscle mass As an adult man, if the muscle mass is small, the muscle strength will decrease, especially the muscle endurance will be attenuated.
But what is the extent of your muscle strength reduction and the extent to which your muscle endurance is attenuated?
You may wish to test it yourself, so that you can count it: Test-1: The upstairs endurance test method uses a step of about 20 cm in height and continues to test on 40 steps.
It is faster than usual, and it takes 40 to 50 seconds.
Then judge according to your own feelings, whether it is “easy” or “strenuous”.
If you feel “easy” indicates that the muscle endurance is good, if it is “strenuous” it means poor.
Test-2: The Abdominal Endurance Test is lying on the bed, asking others to hold their feet and then bending the knees to 90 degrees.
Put your hands behind your head, lean your elbows to your knees, and sit up on your upper body.
Count yourself a few times in 30 seconds.
The more times you have, the stronger your muscle endurance, and vice versa.
Test-3: The body muscle endurance test method is to straighten the feet forward and hold the body forward without tilting backwards, requiring the toes to form a right angle with the bed.
Test how much the tip of the finger can stretch forward than the tip of the toe. The more you stretch, the stronger your muscle endurance.
Test-4: The sit-up strength test put your arms on your chest, stand up while keeping your back muscles straight, and then sit down.
The test can be repeated several times in 30 seconds.
The fewer the number, the worse your muscle strength.
In order to timely grasp the lack of muscle quality and the extent of decline, such tests can be done every 3 months or half a year in order to adjust the exercise method and lifestyle in a timely manner.
7 steps to build a huge muscle block Seven times “Mr. Olympia” winner, the famous movie star Arnold?
Schwarzenegger is an idol worshipped by bodybuilders.
Even today, his unparalleled biceps and chest muscles are still popular.
Here is the principle of how to practice a large muscle block (especially suitable for beginners) through personal experience, which is worthy of careful consideration and reference.
Principle-1: I only practice twice a week (large amount of exercise), I think it is especially suitable for students with less time, white-collar workers, etc.
Principle-2: Focus on so-called large-scale training exercises that can stimulate multiple muscle groups at the same time, such as bench presses and squats.
Principle-3: Keep the training program simple and easy to implement.
Principle-4: Targeting strength growth, this is the easiest to implement but difficult. It is easy to say that everyone is easy to think about this. The difficulty is that the growth of strength comes at the expense of hard training.
Principle-5: In the training example, the first is the thigh muscle barbell squatting 3 groups of 100% of each group of 10.
Principle-6: Chest presses 3 groups of 100% of each group of 6.
Principle-7: The back weight is pulled down into 3 groups of 100% of each group of 6.
Schwarzenegger suggests that squats are used by a lot of muscles in the body.
The preparation activities for each part should be done well. My general practice is to understand the two groups smaller, a group of about 50% of 8 and a group of 80% of 8 and then do 100%.
Men’s Bodybuilding Nutrition Law Recently, the National Strong-ly built unite meeting (NSBUM) nutrition expert Chris?
Eckert presented their latest research at the American University Games: “Men’s Nutritional Principles” in muscle building and bodybuilding.
This is the most effective nutrient method known to reduce fat without reducing muscles, which allows you to effectively grow muscles while ensuring reduced body fat.
Rule-1: Protein powder.
Increasing muscle requires a positive nitrogen balance.
In order to achieve a positive nitrogen balance, the body must have enough protein to make muscle growth.The more muscle, the more protein you need.
The best supplement is 1 gram of protein per pound of body weight.
Eat six times a day, three times must have protein.
Protein powder is more easily absorbed by the body than chicken and beef.
It is preferred to use a protein powder containing ion exchange whey and recombinant whey protein.
The former is easy to absorb, and the lactose content is low, which can avoid inflation.
It is a necessary product after training because it can quickly enter the bloodstream in the form of amino acids.
The faster the protein enters the blood after training, the faster the catabolism caused by weight-bearing training disappears.
Rule 2: Creatine.
Creatine is the source of energy for explosive force action.
It can increase the strength, re-create ATP (adenosine triphosphate), replace the 11-B muscle fiber to maintain moisture, to achieve the purpose of muscle growth.
For best results, men add 7-10 grams after exercise.
Rule 3: Glutamine.
This “conditionally needed” amino acid is needed only when the body is under tremendous pressure.
Glutamine provides energy to the immune system.
Intensity training reduces intramuscular glutamine.
In order to balance the role of catabolism, 7-15 grams should be added after training.
Rule 4: Branched Chain Amino Acids (BCAA).
These amino acids promote anabolism (muscle growth, insulin release) in two special ways to stimulate the release of growth hormone.
The most important of the branched chain amino acids are the leucine, the precursor of ketoisocaproic acid (KLC) and HMB.
KLC and HMB increase muscle mass, reduce adulthood, and provide nutrients to the body.
Whey protein has a higher BCAA content.
4-6g should be added after training.
Rule 5: Fish oil.
A special nutrient that prevents muscle loss.
The intensity of the intensity training, the consumption of saturated traces and monosaccharides produces E2 (a fast protein breakdown catabolic hormone).
E1 produced by fish oil inhibits E2 and stimulates the production of growth hormone, allowing the body to process insulin more efficiently.
Recommended dosage, 4-6 capsules per day (1 gram per capsule).
Rule 6: Arginine.
As with glutamine, it is only needed when the body is under tremendous pressure.
Bodybuilders are often in this state, so arginine needs to be added.
Add 10-20 grams before going to sleep to increase the level of growth hormone in the body.
Rule 7: Vitamin C.
It is an acidic antioxidant.
It can absorb free radicals in the blood like a sponge.
Recommended dosage: 2000 mg per day.
Taking 1000 mg immediately after training can inhibit the level of catabolic hormones.
Rule 8: Vitamin E.
Another toxic antioxidant.
It protects the oxidative damage of the cell membrane while enhancing the muscle’s ability to utilize insulin, as the receptor for insulin is on the cell membrane.Recommended dosage: 200-400 international units per day.
Rule 9: Zinc.
Most athletes are deficient in zinc, and zinc deficiency hinders protein synthesis.
Both thyroid ketone and growth hormone production require sufficient zinc.
Recommended dosage: 20 mg per day for men.
Rule 10: Magnesium.
Synthetic ATP is inseparable from magnesium.
Magnesium is involved in muscle contraction, improves sugar tolerance, and enhances strength.
Recommended dosage: 400-600 mg per day.
To achieve the above aspects, one day, you must become a “man with a muscle” Handsome man!