About Fitness and bodybuilding

Order, fitness and bodybuilding or there is a little difference, I like fitness, not up to the situation of bodybuilding.

Arnold Schwarzenegger Town Building

General Muscle Distribution Chart

Attached Fille Cisse (current Mr. Olympia, 11-15) Training table:

1, grasp the correct number of times. I usually do 8-12 exercises, rarely do less than 8 times the practice---just in the hard pull, I did 6 times a group of exercises. 2, do not retreat. I never cut corners in training, if I can do it in 1 groups 12 times, then I will ask to come again 4 times. 3, steady progress. I always use the weight-gain way of the pyramid, although I have tried the training of limit strength. But after training, my muscles don't feel anything. So I focused on the medium weight exercise because it allowed me to feel the muscles growing steadily. 4, the use of equipment. Whenever I want to compete, I always use a lot of equipment, and the training arrangements during the preparation are very compact, so even without a training partner, it is very safe to use large weights on the device. 5, refer to the training methods of idols. I usually refer to the training methods that match the best form I have in mind, such as Shawn Rey, Franks Huiller. Training plan: Monday: pectoralis major muscle upper oblique barbell Horizontal push 3x8~12 barbell/Dumbbell Flat push * 4x8~12 bird * * 3x12~15 chest Chest 3~4x15~12 Note: * If using a barbell, the last group uses the power band * * In each group of the last few birds action, 2 seconds time to open, 5 Seconds Time Contraction Tuesday: 1 strands four biceps squats/Smith squats * 4~5x8~10 single leg lift 4x8~10 hack squat 4x8~10 Leg lift 3x202 Two head muscle prone leg bend lift 4x20 stand Posture Single leg bend lift 4x8~10 straight leg hard pull 4x8~103 calf stand pose heel/ Instrument Riding Donkey Heel 3X Exhaustive group * post-neck squats and pre-neck squats, alternating weekly Wednesday: Back wide grip primer upward 5~7x10~12 Barbell Rowing 3x8~10 hard pull 3x6~8 neck pull down * 4x20 seated rope Rowing * 3x10 Dumbbell/instrument shrug 4x10~12* wide grip and narrow grip alternating , each grip is done 10 times * * Last group Use descending method to exhaustion Thursday: Triangular muscle sitting dumbbell elected 5x8~10 Dumbbell side flat lift * 3~4x20+15+10+8+6 inclined prone birds 4x12 barbell front flat lift 3~4x8~10* Pyramid Weight Training method: 20 pounds dumbbell 20 times, 25 lbs 15 times, 30 lbs 10 times, 35 lbs 8 times, 40 lb 6 times Friday: 1 brachial two head muscle Dumbbell alternate elbow 5x10~12 Barbell 4X10 Bend Lift-up diagonal dumbbell bend 3x8~10 Barbell Bend 3x30 (Narrow, medium, Wide 10 times) 2 humerus three head muscle rope down * 3~4x10+10+ 10 standing after the neck dumbbell arm flexion and 3x10~12 dumbbell bent arm flexion 3X10 parallel bars arm flexion 3x103 forearm Dumbbell wrist Bend Lift 2~3x10~12* Each group 30 practice, 10 times to increase the amount, such as 150 pounds done 10 times, immediately increased to 160 pounds do 10 times, Add up to 170 pounds to do 10 times tips: 1,Saturday Rest 2, Vilchis's ABS training consists of four action super group, 30 times, standard sit-ups 30 times (highest point peak contraction), folding sit-ups 30 times, two legs alternating supine abdominal pressure 30 times, 4 action 1 groups, do 3-4 groups, two times a week. 3, non-season, 2 hours a week aerobic training, preparation, daily 1.5 hours of aerobic training, the use of uniform and variable speed two methods.    various action gif pictures http://tieba.baidu.com/p/2129003232#!/l/p1  

About fitness and bodybuilding