Watch FirstAnyone can become strong by staying the course! There is a guided study article. If you are a student then study the article carefully.
1. The first step is to completely eliminate fast food from your diet;
2. If bulking is your highest pursuit, you can add 1 to 2 servings of protein shake protein to your diet every day;
3. As a teenager, you have the highest level of recovery potential in your life!
OMG! (oh, my god)! LOL (laugh out loud), G2G (got to go)... TTYL (talk to you later), etc. are all incredible modern English abbreviations that most teenagers nowadays use I put a lot of thought into this, but neglected going out to have fun, having close contact with girls, or doing physical exercises. Here, I want to solemnly tell everyone to put down the blackberry and Xbox in your hands and inspire your fighting spirit!
In short, don’t keep dating yourself on the phone, even if teenagers don’t have cars yet, even if you have to wait 8 years.
It is indeed a good thing for you to be able to visit bodybuilding websites and have a strong interest in exercising. Bodybuilding.com is such a powerful treasure trove of knowledge, where you can find the knowledge and necessary resources to help you reach your goals.
My task today is to give you an introduction to nutrition, exercise and supplements. When you start your fitness and bodybuilding plan, you may stand out among your friends. The bad news is that sometimes in order to arrange your plans, you may have to take a break from the girl you love.
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Nutrition
For most men, when you need to get bigger and gain more muscle, it’s for one of three reasons:
1. Bubble mm
2. Improve motor skills
3. Bubble mm
No matter what level you start to exercise, you should first avoid steroids. When the hair is growing vigorously, it also means that most people have enough male hormones. On the contrary, many public service agencies report that it is easier for teenagers to build muscle.
The first step is to eliminate all the fast food you eat and drink. While they are indeed delicious, you can live without them. They're really not that good, and your parents can get you some other food (just trust me as a poor student).
My real thoughts on fast food are: You should end fast food's trouble with your waistline, and there's nothing better than the feeling of losing excess fat. No matter what, you need to start your fitness life with a healthy diet.
If bulking is your important goal, then it is good to add 1 to 2 servings of protein shake every day. Some time before starting a training program, I recommend eating a mixture of protein and carbohydrates. The protein drinks covered in this article will meet your pre- and post-workout needs. I personally am not a fan of eating before and after training, so I recommend nutritious drinks that are also very economical.
Daily protein shakes are a high-quality whey protein that can be eaten alone or mixed with milk. These are slow-absorbing proteins and are good meal replacements to fill in between morning, lunch and dinner meals.
The principles for the remaining meals are also very simple. Take out the ordinary plate we usually use and divide it into 4 equal parts. In 1/4 of it, you need to put low-fat protein, including beef, good and bad, fish, eggs, egg whites, etc.
In the other 1/4 area, you need to put fruits and vegetables. I usually put out a variety of fruits and vegetables, being careful not to neglect the vegetables (I think most people do the same).
The other half of the plate should be filled with high-quality carbohydrates, such as brown rice, sweet potatoes, potatoes, or grains you can’t even name. Of course, this division may not be the best way to divide your plate. Knowledge gives a suggestion that I think is reasonable. The same is true if your plate is divided into three partsprocessing method.
An energizing diet has definitely sparked excitement in my life over the years, such as a delicious milk protein, Beverly International's Extreme Muscle Protein, mixed in a bowl with a few spoonfuls. Using a little less water than directed, I'll stir it up with a spoon until it's frothy and thick, put it in the fridge for at least 20 minutes, then spread some blueberry sauce on top or eat it plain without it. Lose. I want to say that there is nothing wrong with doing this.
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Training
Now, as a teenager, you have the highest level of recovery potential in your life. Yes, recovery is likely to be less and less easy from now on. You get older and recovery gets harder, but the main reason is that as you get stronger you can't hit your body as hard as you did when you first started exercising. The secret to training that I need to tell you is this: training frequency. Training frequency is not about training chest three times a week! Instead, you need to scientifically allocate the parts you exercise each week. You have to bombard your entire body 3 to 4 times a week; think of the muscle growth potential! This way, your muscles are properly damaged and not too high or too low.
I like my workout for two reasons. First, people don’t pay much attention to specific body parts and don’t know why when they overtrain. Moreover, "leg training day" seems to be unfamiliar to many teenage trainers. In fact, as long as you add 1 to 2 leg exercises during your body part training, it will be a win-win method.
Another secret, if you want to drastically increase your strength, pound your legs hard. No one can imagine the weight of my words. I only know that if the leg circumference of the pants is the same size as the waist circumference of a person of my same height, my thighs will no longer be able to wear them.
The biggest people have always sought to be taller and stronger, and they often achieve this goal by performing compound movements correctly. These compound movements include bench presses, squats, deadlifts, shoulder presses, pull-ups, parallel bar dips, barbell rows, lunges, and more. If you can achieve good results in these projects, then you are already good.
Of course, I must emphasize that what I said above is absolutely correct. If you use the wrong method or change the intensity of your exercises (especially if you train a certain area like 3 times a week), you are likely to create weaknesses in your weight training path that will become difficult to repair. nightmare. MutuallyTrust me.
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The following is for reference only to make you sweat profusely Exercise plan:
Day 1:
Pull-ups (reverse grip): 4 x 8
Climbing steps with weight (alternate legs): 4 x 8
Bench press: 4 x 8
Leg press/hack squat (barbell squat behind you): 4 x 8
Seated Dumbbell Press: 4 x 8
Single dumbbell row (alternate hands): 4 x 8
Hip thrust: 3 x until failure
Seated bent leg sit-ups: 3 x 10-15
The next day:
Squat: 4 x 15
Push-ups (last set to failure): 4 x 15
Seated Cable Row: 3 x 15
Behind-the-back dips/parallel bar dips: 3 x 15
Front neck lever pull-down: 3 x 15
Dumbbell lunges (alternate legs): 3 x 15
Heavy medicine ball throwing exercise against the wall: 3 x 15
The third day:
Deadlift: 5 x 5-6
Prone leg curl: 4 x 5-6
Incline barbell bench press: 4 x 5-6
Bent-over barbell row: 4 x 5-6
Lunge squat (alternate legs): 4 x 5-6
Barbell press/machine press: 4 x 5-6
Wide Grip Pull-ups: 4 x 5-6
Day 4:
Front-of-neck barbell squat: 3 x 12
Mechanical dumbbell bench press: 3x 12
Shrug: 3 x 12
Deadlift: 3 x 12
Seated Cable Row: 3 x 12
Incline dumbbell bench press: 3 x 12
Abdominal roller: 3 x 12
Lying on your back with hips raised: 3 x 12
Dumbbell fly: 3 x 12
Guidelines:
The following are suggestions for this exercise program:
Don’t train for 2 days in a row;
Your arms and calves will also be fully exercised after you perform various strength training;
When you change other training programs or movements, this plan only recommends that you arrange them one by one and last for 6-8 weeks;
In the above plan, only a small number of sets are arranged for weight training on some training days. This is to avoid the worst situation of excessive exercise caused by blindly using heavy weights.
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Supplements(In fact, supplements should include protein powder or bonus powder, but at the beginning of this article Protein supplementation has already been mentioned in the section and will not be mentioned here again):
Supplements, they're nothing more than that; they're almost complementary to the above. Nutrition and training are the basic requirements, and supplementation is likely to improve physical performance (approximately 2%). However, I still want to recommend the best supplement for you and the approximate dosage you can use to make your overall plan perfect.
Multivitamins：
This is an entry-level nutritional supplement that you should take no matter what.
Creatine (because it accelerates bone calcification, it is not recommended for young people, but the original text is so, let’s just copy it):
When you're burning through a lot after training, use regular creatine powder, about 5 grams. For example, a large person (200 pounds/90kg+) needs about 8~10g/day. There is a certain consistency in the use of creatine and it should be used regularly.
NO products and ZMA (NutritionSupplement brand)
If you have more money, you can invest some money in these products. They are one of the best supplements of all, and nitric oxide products can help improve your training performance before training. The methods of use of products from various manufacturers are different, so please pay attention to the instructions on the packaging.