How to promote muscle growth through strength training

How to supplement nutrition comprehensively after muscle-building training? This question really needs to be well understood, if you are training to gain muscle, first of all, you have to say the supplement time after training, how long is the best supplementation effect, you must remember this time, this is definitely the key exam, within 45 minutes after training, within 45 minutes of supplementation is the most effective.

Within 45 minutes, we call it the window period, this time is when the body needs it most, the nutrition is the weakest, and the immunity is relatively low.

One of them is called carbohydrates, also called sugar, carbohydrates, you have to eat fast-absorbing ones, such as the sugar in the drink is absorbed quickly, the grapes sold in the supermarket are also absorbed quickly, and like bananas, the sugar in it is also absorbed quickly, and you can choose these fruit drinks after training.

There is a second one to supplement is protein, protein should also be supplemented and absorbed quickly, there is protein in the sauce beef, and there is also protein in the chicken legs, but it is not suitable to eat these foods at this time, so which proteins are absorbed very quickly, it is recommended that you can choose whey protein powder.

The third thing to supplement is antioxidants, you must supplement antioxidants after exercise, so what foods have the effect of antioxidants, in short, common antioxidants are vitamin A, vitamin C vitamin E.

The three nutrients you need to replenish after a muscle-building workout are carbohydrates, also known as sugar, protein, and antioxidants.

Summary:1Supplement carbohydrates that can be absorbed quickly, such as glucose, bananas.

2.Supplement with fast-absorbing protein powders, such as whey protein.

3.Supplement with antioxidants such as vitamin A, vitamin C, and vitamin E.

Muscle gain is generally achieved by heavy weight training. Tear the target muscle through weight training, and then consume enough nutrients to overrecover the torn muscle fibers, thereby promoting muscle growth.

So in addition to training, repair is also a key link. It is necessary to strengthen from the three aspects of diet, fitness and sleep to achieve healthy muscle gain. All three are important and indispensable!

Diet:

It should be to eat more carbohydrate-rich and protein-rich high-quality foods, and eat multiple meals every day, eat a meal, about a kilogram of body weight to eat 6g of carbohydrates and protein every day, for example, if you are 120 pounds, then you must eat enough 360g of carbohydrates and 108g of protein every day.

Carbohydrate-rich foods include: rice, noodles, steamed buns, potatoes, sweet potatoes, etc.;

Protein-rich foods are: egg white, chicken breast, beef, shrimp, etc.

Fitness:

1. Train large muscle groups first, thin people want to quickly see the effect of getting stronger, give priority to training large muscle groups, large muscle groups include chest, back, legs, and are also the main way to increase weight;

2. Method, large weight, high number of sets (4 6 sets), 6 10RM, compound movements, free weights, such as squats, deadlifts, pull-ups, bench presses and other multi-joint movements. Rest for 60 to 90 seconds between sets, and as the weight slowly increases, the muscles will slowly grow.

Monday: chest + arms with three heads;

Tuesday: Legs + Shoulders;

Friday: Back + Arm Biceps;

Sunday: Legs + abdomen.

Sleep on:

Muscle repair and growth are carried out at night when sleeping, and growth hormone is also secreted during sleep, so if you want to gain muscle and weight, ensure at least 8 hours of sleep a day.

You can follow [Uncle Zhuo gained weight

If you want to grow muscles, you have to do it through strength training. In the process of strength training, the structure of the muscle fibers is destroyed, the damaged muscle fibers will need a lot of protein to repair them, and the muscle fibers that have been fully repaired after training will thicken (compared to the original), and in the next training, the repaired muscle fiber structure will be destroyed again, and the muscle circumference will continue to grow after the destruction is repaired again. Therefore, the growth of muscles is actually a process of continuous destruction, repair, re-destruction, and re-repair, and each repair will increase the girth of the muscles.

However, if you want to destroy the muscle tissue, you must train at a certain intensity

Aerobic exercise can burn calories and excess fat, but if you exercise too long, your muscles will be broken down.

Therefore, during the ** period, in addition to doing an appropriate amount of aerobic exercise, you also need to strengthen strength training, so that the muscle growth rate is greater than the muscle loss rate, so that the body can maintain a vigorous metabolic level, and have a tighter body curve after slimming down.

Aerobic exercises include: walking, skipping rope, running, dancing, aerobics, HIIT training, boxing, swimming, jumping jacks, leg raises, climbing, etc.;

Strength training includes: various weight training, bodyweight anaerobic training, such as: squat, bench press, lunge, hip press, pull-ups, push-ups, rowing, Bulgarian squats, goat push-ups, etc.

Studies have shown that adherence to scientific strength training can significantly reduce the incidence of training injuries. Strong, coordinated muscles maintain the balance of movement and enhance the body's ability to adapt to a variety of exercises. Here's a list of how to build muscle strength

1.Abs

1) Sit-ups, you can design a lot of activities from supine to sit-up or semi-sit-up, such as holding a wooden stick in your hand, getting up once, and playing a ball.

2) Sitting on a stool, the trainer rotates the child's body so that the child resists and remains still.

3) Ride on the roller, keep the hip and knee joints at 90 degrees, and the trainer moves the roller to keep the child balanced and not fall, and at the same time practice balance.

2.Iliopsoas muscle (role: hip flexion).

1) Crawling training, the trainer grabs the child's ankle to prevent it from crawling, and the child's crawling under resistance is an active activity to enhance muscle strength.

2) Lie on your back, kick the ball with straight legs raised, practice hip flexion, and pay attention to keeping your knees straight.

3) Supine position, hip flexion, knee flexion, hands in front of thighs to prevent hip flexion.

3.Gluteus maximus (role: hip extension).

1) Supine position, bend the knees, put the feet flat and fixed, raise the hips, as if building a small bridge, simulating a small boat passing under the bridge, the speed of passing can vary according to the child's function.

2) Go up and down the stairs, and at the same time exercise the iliopsoas and quadriceps muscles.

3) Squat against the wall while also exercising your quadriceps.

4.Gluteus medius (function: abduction of the thigh).

1) In the sitting or supine position, the abducted thighs touch the bell, and the children with good function can be given resistance to increase the difficulty.

2) Kneel and push the hip to keep the child still and master the light, medium and heavy ones. Strength, depending on the child's ability, can be used with different powers, with a happy and exaggerated tone, even if the child falls will feel happy.

3) With help, walk sideways to practice.

5.Quadriceps muscles (function: knee extension).

1) Practice walking, going up and down stairs, emphasizing slow motion; Squat, stand up (crouch to get the ball, stand up to pitch).

2) In the supine position, bend the hips and knees so that they are straight, giving resistance to the soles of the feet.

3) Move back on the wheel stool and land on both feet or one foot.

6.Triceps femoris (role: knee flexion).

1) Move forward on the wheel stool and land on both feet or one foot.

2) In a supine or sitting position, bend the hips and allow them to bend the knees, giving resistance behind the calves.