Seek a lean muscle building exercise program for 20 at home

The Skinny Muscle Gain Training Program is here! Let's get started! This is the fourth lesson in the series of weight gain science, what should I do first when I go to the gym for the first time?

How should each action be done to be standard? It's all here! Students who can't go to the gym for the time being can also practice with dumbbells and elastic bands at home.

Diet: Eat more high-protein foods--- beef, eggs, fish, chicken, etc.; Accompanied by green vegetables and fruits;

Exercise: Develop a machine training plan with a reasonable diet to build muscle in a planned way;

1. Push-ups: do more than 100 push-ups a day, the initial stage; Add 10-20 per week in the future.

2. Sit-ups: do more than 100 sit-ups a day, the initial stage; Add 10-20 per week in the future.

3. Use dumbbells and barbells: curls, presses, lunges, squats and other training, the overall strength is raised first, and a plan more suitable for you is formulated according to your physical condition.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and protein is needed to gain muscle. You can take the method of eating small meals often, and you should not eat too much at each meal. There should be a gap of 30 minutes to 1 hour between exercise and eating, and the absorption is better than usual after 30 minutes of exercise.

If it is inconvenient to eat, you can have a little protein powder or muscle building powder (thin people are more suitable to eat muscle gain powder first to gain weight). You can take one to two scoops of muscle building powder or protein powder 30 minutes after exercise.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can do loads of 8 to 12RM, with each set doing around 8 to 12.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squat, lunge, calf raises (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-up, dumbbell neck back arm flexion and extension (4 groups each);

Back: pull-ups (try to do more than 10), dumbbell rows (4 sets each);

Shoulder: press, front raise, side raise (4 sets each);

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

One day to work on the pectoral muscles and biceps, the second day to work on the legs and triceps, the third day to work on the back and shoulders, and the fourth day to rest. Practice for four days in a cycle.

A weekly schedule of fitness plans for fitness beginners, come and pick up!

Same weight. Same height. I plan to start working out as well.