How to do strength recovery training?

Fitness is a long-term plan and you can’t just do it for a few days and then rest for a few days. Many people have worked out before, but later stopped because they had no time, were lazy, or got injured. So, if they still have some strength, the time they need to build up their strength if they continue to work out will be much shorter than for those who have just started working out. So, how do you do strength recovery training? Now I will give you a detailed fitness plan, I hope it can help you.

A complete fitness program should include eating (diet), training (training), and sleeping (sleep). Training consists of three main parts: cardiopulmonary, strength, and flexibility. In view of this, the training plan given is: start with 5-10 minutes of aerobic warm-up, end with 5-10 minutes of stretching and relaxation, and 40-50 minutes of strength training in the middle.

Strength training mainly includes:

1) Back: Pull-ups (pull-downs in front of the neck); 2) Chest: Flat bench press (seated chest press); 3) Legs: Barbell squats (Smith squats); 4) Shoulders: Barbell presses (dumbbell presses); 5) Arms: Barbell curls (dumbbell curls); 6) Abdomen: Sit-ups (sitting leg raises).

Training notes: Train 3 times a week, every other day, for about 1 hour each time, exercise the whole body, one movement for each part, the movements in brackets are reserved, 3 sets of one movement, 8-12 times per set, 2 minutes interval between movements, 30-60 seconds interval between sets, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. Gradually increasing the weight is necessary to allow the muscles to adapt and respond to training. Use freely adjustable weight machines for training. This allows the muscles to better respond to the resistance created by the machine. Because it allows more muscles to participate in the exercise. When performing the movement, whether lifting or lowering, you must control the movement so that you can concentrate your strength and avoid using leverage.

The 14 secrets to increasing muscle mass: heavy weights, low repetitions, multiple sets, long displacement, slow speed, high density, consistent thoughts and movements, peak contraction, continuous tension, relaxation between sets, training large muscle groups, eating protein after training, resting for 48 hours, and preferring lightness to falseness.

1. Heavy weight, low number of repetitions: In bodybuilding theory, RM is used to represent the maximum number of repetitions that can be done continuously with a certain load. For example, if an athlete can only lift a weight 5 times in a row, then that weight is his 5RM. Studies have shown that: 1-5RM load training can make muscles thicker and develop strength and speed; 6-10RM load training can make muscles thicker and improve strength and speed, but the increase in endurance is not obvious; 10-15RM load training does not significantly thicken muscle fibers, but strength, speed and endurance are improved; 30RM load training increases the number of capillaries in the muscles and improves endurance, but the improvement in strength and speed is not obvious. It can be seen that a load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume.

2. Multiple sets: Whenever you remember to exercise, you do 2-3 sets. This is actually a waste of time and will not help you build muscle. You must set aside 60 to 90 minutes to focus on training a certain part of your body, and do 8 to 10 sets of each movement to fully stimulate the muscles. At the same time, the muscles need a longer recovery time. Keep doing this until the muscles are saturated. The "saturation" is something you need to feel yourself. The appropriate standards are: soreness, swelling, numbness, firmness, fullness, expansion, and obvious thickness of the muscles.

3. Long displacement: Whether it is rowing, bench press, push-up, or curl, you must first put the dumbbells as low as possible to fully stretch your muscles, and then lift them as high as possible. This one sometimes conflicts with “continuous tension”. The solution is to quickly pass through the “locked” state. However, I do not deny the role of heavy weight half-range movements.

Sleep: It is best to sleep for 8 hours every night, and if you have time at noon, you can take a 30-minute nap. By the way, try to arrange training time in the afternoon to evening, because the human body's physical strength and flexibility are at their best during this period.

You should eat small meals frequently and eat moderate amounts of eggs, milk and meat. Moderate amount of protein, less fat, high in carbohydrates. The staple food should be noodles and steamed buns, and eat more oats and potatoes. Protein is the most important component for muscle growth. Trainers should consume protein mainly from non-fat or low-fat foods, such as skim milk, egg white, fish, steak, etc.