Why is it that after working out for so long, 20 pounds is still so heavy, and sometimes I can t lif

Are you 2 20 kg 1 20 kg to play or okay, muscles have to practice different movements every day, one action has to practice several groups, and a muscle has to rest for a long time. And then there's nutrition. Monday deltoid is recommended.

Front raise, dumbbell row), Tuesday pectoral muscles (dumbbell bench press, side raise, bird), week 3, biceps.

Sitting alternate arm curl Standing hammer curl) This should be more exercise Week 4 triceps.

Dumbbell press, pitch, arm flexion), week 5, front arm (standing, neck back arm flexion, seated, backgrip, wrist curl), week 6 (cut straddle, squat.

The purpose of the exercise is to gain muscle, and it is best to choose dumbbells with a load of 65%-85%. For example, if the load that can be lifted at a time is 10 kilograms, you should choose dumbbells weighing kilograms - kilograms for the exercise. When practicing, 5-8 groups a day, 6-12 times per group, the speed of the action should not be too fast, and the interval between each group is 2-3 minutes.

If the load is too large or too small, the interval time is too long or too short, and the effect will not be good.

If you want extra points, I'll send you a tutorial.

Pay attention to the rhythmic breathing during exercise, and the movements should be standardized. High load low reps – the weight of the load is large and the number of operations is small. Its operating weight is about 90%-100% of the maximum physical load of the individual.

This equation has hit a plateau. The best way to survive at this time is to increase the weight and change the movement.

For example, the pectoral muscles, you had better ensure 4 movements at a time, and train the upper edge, middle edge, lower edge, and middle seam separately. The second is to add a set of heavy groups for each action.

Guaranteed protein intake! If you say that your weight drops to about 115 without exercising, it is likely that your usual protein intake is insufficient. Because of the muscles, if you don't use them, they will be reduced.

Muscles are like a country's army, and maintaining a large size requires a lot of money. Therefore, if you don't need it that much, it will naturally reduce it a little to maintain a balance in your daily energy intake.

You can do a lot on your back because of your low weight. The abdominal muscles are not obvious because there are fewer muscles, you are lightweight, even if your body fat percentage is low, the muscles will not be more prominent.

Except for the abdominal muscles, the interval between the two training sessions should be at least 48 hours. In addition, there is no need to worry too much about the size of the bulk, in fact, Asians are not suitable for the appearance of large men in Europe and the United States because of the skeleton, like Peng Yuyan is enough.

Your quality is good, if you want to train your muscles, you can do high-intensity bai, more sets, less times, such as du weight-bearing

Keep the body upward, weight-bearing points dao to relieve push-ups, parallel bars hanging leg sit-ups, and so on can break through the limit of strength, the number of times is not much, strive to let the muscles stretch to the limit every time, and it is to use the maximum strength, interspersed with appropriate rest and relaxation activities between groups, but pay attention to safety, and experience the feeling of the body

I'm in a bit like you. It also started from almost 100, up to 140, and now it is maintained at 120-130 because there is little time to practice;

It took me 3 months to get 120, then it took a while, and it took another 3 months to get 140;

To sum up, it's actually very simple, it's to eat hard, and I rarely do aerobics, 6 meals a day, and I can't support it, and it's completely okay to eat more than 10 pounds in 2 months.

I was in a similar situation to you for a while, with a body weight of 63kg, a bench press of 100 kg, and a dumbbell of up to 30kg (the biggest dumbbell in the gym, I don't know what the limit is), you can do more squats, and at the same time exercise more muscle groups that you don't often exercise, such as if your shoulders are not strong enough, the two heads and three heads will soon hit the limit and cannot get bigger again. A comprehensive workout can become bigger, even if you run long-distance, the fat is like this, and the hard run will be thinner.

If you want to be stronger, don't run to death, either don't run or jog. Strength training is a lot of energy, endurance training is very expensive, and strength training helps to convert a variety of fats into each other.