Men's specific fitness

The core logic of men's specific fitness has never been to copy the unified chest, shoulder, back and leg differentiation template, but to customize the training plan based on men's natural physiological characteristics, current fitness goals, and even daily work and life rhythms. 90% of people who follow the Internet celebrity plan either cannot achieve results or suffer injuries from training.

Last week, I had an appointment with Fa Xiao, who was doing back-end development, for dinner. As soon as he sat down, he held his waist and gasped. He said that after practicing with a fitness blogger for three months and six days, his chest circumference did not increase much, but his lumbar prolapse occurred first. Recently, it was difficult to even sit for long periods of time, and he occasionally leaked urine. When he went to see a rehabilitation practitioner, he found out that he himself sat for 12 hours a day, and his hip flexors were as tight as a rubber band stretched to the limit. He had no core strength at all, and he still managed to deadlift 140kg. It would be strange if he did not get injured.

In fact, this situation is really too common. When many men talk about fitness, they default to the 6-day split of bodybuilding. You have to hit heavy weights and train your chest, shoulders and arms to be perfect. But if you ask a professional powerlifting coach, they may tell you that split training is too inefficient. Newbies should practice a full-body plan, use compound movements to build muscle linearly, and you can gain a lot of strength in two months.； If you ask a physical trainer, they will say that it is useless for ordinary people to train such big muscles. It is better to practice more functional skills. It is real to run and jump without effort, and to carry things without bending the waist. These statements are all correct. Different training systems serve different needs. How can there be any "standard fitness program for men" that is universally applicable?

To be honest, men are born with about 30% stronger upper body strength than women. Practicing chest presses and pull-ups has natural advantages, but it also has inherent shortcomings - especially since so many people sit for long periods of time, the problems of tight hip flexors, weak core deep muscles, and loose pelvic floor muscles can be easily addressed. Many people think that women only need to train their pelvic floor muscles after giving birth. Don’t believe it. There are several veterans around me who have been practicing for three or four years. They never tightened their core during heavy squats before, but now they leak urine every time they sneeze. There are not a few who secretly go to a rehabilitation practitioner to train their pelvic floor muscles. There are also many people who only practice the chest, shoulders, and arms that can be seen from the front. Their back and posterior chain are extremely weak, and they even have rounded shoulders and a hunched back. The acromion impinges when practicing bench press, and the deadlift strains the lumbar spine. Seven out of ten are caused by the imbalance of strength in the anterior and posterior chains.

There was a lot of quarrel on the Internet before, saying "If a man doesn't train his legs, he will become impotent sooner or later." Another group said that after training his legs, he would not be able to climb the stairs the next day, which would affect his work at all. In fact, there is really no need to take any side. If your goal is to compete in a bodybuilding competition, your legs must be built to death, otherwise you will be eliminated if you don’t have enough dimensions on stage. ； But if you work from 9 to 5 and want to be able to wear a T-shirt and have low back pain and high energy, then there is really no need to squat twice your body weight. You can squat 30 times with bare hands without shaking, deadlift your own body weight without losing your waist, and usually climb more flights of stairs and take less elevators. This amount of exercise is enough to support your daily needs. There is really no need to compete with yourself.

There are also many men who wave their hands when it comes to aerobics, saying that aerobics will lose muscle and they will not run until they die. In fact, after the age of 30, men's basal metabolism will decrease by 1%-2% every year. If you only do strength training without doing aerobics, your body fat rate will rise steadily, your belly will get bigger and bigger, and your testosterone level will also decrease, which will affect muscle growth. I used to know an older brother who had been practicing strength training for 5 years but never did aerobics. His body fat was 28% and his belly was as big as if he was 6 months pregnant. Recently, he was told by the doctor to run 3 kilometers in the morning three days a week. In two months, he lost 4 points of body fat. His bench press weight increased by 5kg, and he did not lose any muscle.

I have been practicing for almost 8 years. When I was in school, I had a lot of time. I spent two hours in the gym every day and walked for 6 days. It really improved my dimensions quickly. Later, I often traveled for work and could not spare so much time. I changed it to 2-3 times a week, 40 minutes of full-body training each time, and every time I did bench press and pull-out. Three compound movements of body and deadlifts, plus 10 minutes of core and pelvic floor muscle activation, the circumference did not drop much, but the body fat dropped by 2 points. In the past, my legs would wobble when I walked the next day after doing exercises. Now, it does not affect work at all. On the contrary, my energy is much better than before, and I will not feel tired even if I work overtime until 10 o'clock.

Last time I met a kid born after 2000 in the gym. He dared to bench press 100kg after just two months of training. His shoulders rang on the spot. It took him three months to get better. Speaking of which, he felt that "men have to press heavy weights for fitness" and was hijacked by the standards on the Internet. In fact, there is no reason why it must be like this? Men's specific fitness is essentially for you. If you want to compete, just follow the logic of preparing for the competition. ； If you want to have more energy and less illness, just follow the logic of physical training ； If you just want to look good in clothes, there's nothing wrong with practicing more mirror muscles. Don't compete with others for weight, training time, comfort after training, effective results, and does not affect your normal life. That is the plan that is most suitable for you, and it will work better than any internet celebrity template.