Bodybuilder Quote:
Before interviewing Jiang Xi, we heard from friends in the bodybuilding circle that he was very introverted and shy. But when we actually meet him head-on, what we see is a Jiang Xi who talks endlessly when it comes to bodybuilding, a Jiang Xi who is cautious in his words but full of passion. When answering our questions, Jiang Xi often remained silent for a moment. Maybe this is the so-called "loud voice but thin voice"...
< strong> As a strong domestic bodybuilder, you must have your own unique knowledge and insights on training. Can you tell us about it to the bodybuilding fans?
Okay. In fact, everyone has different physical conditions and different athletic abilities. Some people are very talented in sports and can easily mobilize the muscles of their whole body. If you eat right, your muscles will grow quickly. But the vast majority of people are not so lucky, and if they want to build muscle, they have to do hard work. In fact, there are no shortcuts in exercise. If you want to succeed, you have to work hard. The person who helped me the most in my bodybuilding career was the national team coach Yang Xinmin.
What training principles do you pursue? What training methods should be used accordingly?
Generally speaking, my training intensity fluctuates. For example, I usually do a 12-week cycle. I will gradually increase the training intensity according to the physical condition, and there may be several adjustments in the middle. Wait until 4 to 6 weeks before entering into adjustment rest. Then proceed to the next circuit training. For large muscle groups, I usually exercise 6 to 8 times per group, and for small muscle groups, I usually do a little more.
Have you ever suffered from injuries during your years of training? How do you deal with injuries?
Some talented bodybuilders are not prone to injuries because their joints can remain relatively loose during exercise. In my first year of training, I had injuries throughout most of my body. Teacher Yang helped me a lot at this point. He started with the most basic bench press, squats, curls, etc.When the movements started, I adjusted the standardization of my movements one by one, and supervised and guided me for a long time. Later, my athletic level gradually improved and my injuries healed during practice. Now, I pay more attention to how to protect myself during training.
Many beginners and intermediate enthusiasts want to improve their level in an all-round way, but don’t know how to get started. Can you give some advice?
I suggest that when beginners first start training, they must pay attention to the standardization of movements and continuously strengthen muscle flexibility exercises. If the flexibility of the muscles is poor, the body will have many dead spots and the muscles will not be able to fully participate in exercise. In addition, due to the limitation of flexibility, the stress-bearing joints will also tighten, and the strength of the muscles will be reduced accordingly, making it easy to be injured.
Which one do you prefer, fixed machines or free weights?
I prefer free weights. It is better for beginners to use equipment to exercise, because when beginners first start exercising, their muscle control ability is often not strong. If they practice with free weights at this time, it will be difficult to control the weight. In comparison, equipment training is much safer. Because the equipment exercise has its own fixed track, it is easier to master the balance during training and can more intensively stimulate the muscles. After a certain foundation is established, the effect of exercising with free weights will be better.
Some people think that Asians’ physiques are not suitable for bodybuilding, and no matter how hard they try, they cannot catch up with European and American athletes. What do you think about this issue?
In fact, this statement has been around for a long time. I think the key depends on whether a nation’s culture accepts bodybuilding. If this culture does not advocate strength, then bodybuilding can only be relegated to the "middle palace". In addition, the Chinese people's diet and genes also restrict the development of bodybuilding to a certain extent. I think it depends on whether bodybuilding is prosperous in a country, not on how many athletes in the country have won gold medals in a certain competition, but on the overall physical fitness of the people, the mass base and mass base of bodybuilding in the country. Popularity.
Aerobic exercise is essential for fat loss and muscle definition, but some bodybuilders do not understand the relationship between equipment training and aerobic exercise. How do you balance the relationship between the two?
Performing aerobic exercise during the off-season can help you stay in shape. It will also help you eliminate lactic acid produced during equipment exercises and speed up your body's recovery. Aerobic exercise can also promote appetite and improve people's metabolism; increasing the amount of aerobic exercise during the season can effectively promote fat loss, but the intensity must be determined according to your specific situation and not too high (keep your heart rate at about 120 beats) good).
There is a saying in bodybuilding that "three points of training, seven points of nutrition", you How to arrange your own nutritional supplement plan and control your diet before competition?
Generally speaking, pre-game diet control starts two months before the game. When I started to control my diet, my carbohydrate intake was relatively large, and then gradually decreased. In the last 5 to 7 days, I reduced the amount of carbohydrates to the minimum, and even achieved a zero-carb diet. Protein intake should also be reduced in the last two days before the competition, and carbohydrates can be eaten appropriately the day before the competition. In fact, my daily nutrition plan is very simple. I usually use chicken breasts, lean beef, and protein powder as the main protein sources, and the main carbohydrates are rice and steamed buns.
How do you regulate your emotions during training to train better? How do you use positive psychological factors?
Bodybuilding will not only give you a strong physique, but also cultivate a person's spiritual qualities of confidence, strength, and self-discipline. In fact, as long as your dedication to bodybuilding reaches a certain level, you can eliminate the interference of trivial matters in daily life. When training, the role of imagination is huge, and it promotes each other with the level of exercise. Using imagination in exercise may not yield particularly good results at the beginning, because your muscle movement ability is not strong at this time, so you need to strengthen the muscle movement ability through imagination; conversely, the muscle movement ability is improved. Afterwards, the effect of imagination can be strengthened. The two promote and improve each other.
As an emerging fitness method, bodybuilding is being accepted by more and more people. What are your expectations and prospects for the development prospects of bodybuilding in China?
I think the future of Chinese bodybuilding is bright. The important thing is to rely on everyone's efforts. The level of competitive bodybuilding must be continuously improved, and the popularity of mass fitness must also be strengthened to let more people enter the gym. It is difficult to promote the development of this sport with only a few people. Only when more people understand bodybuilding can they love bodybuilding. Only in this way can there be more and more talents for bodybuilding, and can bodybuilding be popularized and universalized. For example, foreign models (pointing to the cover of the 8th issue of "Mr. Bodybuilder") do not participate in competitions, but they will still participate in bodybuilding exercises and use supplements to restore their physical strength and improve their sports level.
Training plan
Time part action
The first day: shoulder lateral raises, barbell shoulder presses, and bent over flyes
Back barbell row, wide-grip pull-down, narrow-grip pull-down
On the second day, leg barbell squats, scissor squats, seated leg curls, and straight-leg deadlifts
Abdomen
The third day: chest incline barbell press, flat dumbbell press, dumbbell fly
Arm pulley curls, elbow presses, arm curls, supine arm extensions,
Hammer curl, dumbbell head and back arm extension
On the fourth day, shoulder lateral raises, barbell shoulder presses, and bent over flyes
Back barbell row, wide-grip pull-down, narrow-grip pull-down
Day 5: Legs: barbell squats, scissor squats, seated leg curls, straight-leg deadlifts
Abdomen
Day 6: Chest Incline Barbell Press, Flat Dumbbell Press, Dumbbell Fly
Arms: pulley curls, elbow presses, arm curls, supine arm extensions,
Hammer curl, dumbbell head and back arm extension
The seventh day: rest
Meal Plan
10:00 Rice, beef: celery, tomatoes
14:30 Small noodles, chicken breasts, celery, protein powder
16:30 Small noodles, chicken breast, celery
19:00 Small noodles, chicken breast, celery, protein
21:30Rice, beef, celery, tomatoes
23:30 Protein powder, glutamine