What should I do if my muscles don t rise no matter how much I train?

Reasonable training is not about the higher the number of times, the better, it needs to be relaxed. The recovery of muscles takes time, and nutrition and sleep cannot be recovered in a short time, so for those who are not experienced in training, it is most appropriate to exercise all muscles once a week (yes, regardless of large and small muscle groups, once a week), and then adjust according to their own conditions after the training time is long, and their perception of body recovery becomes sensitive.

When exercising, the training time may be lengthened or shortened, or even the rest time between the training sets, but if you train during the bottleneck period, you can shorten the rest time between the training sets to keep the muscles in a state where they are not fully rested, which can improve muscle growth.

In fact, this year's muscle training is just for fitness, not to show off anything, so if you really want to make your muscles grow, you can gain weight first, and then train the fat into muscle. <>

This means that you are still not training enough, you can make a strict plan, plan out every time every day, and try to train as much time as possible, so that you may succeed. <>

The method is not right, eat a little more high-protein food every day, for example, eat eggs only clearly, don't eat yellow, eat some corn at dinner, and drink a little protein powder, all of which are helpful for increasing muscle.

Forget it, life is short, why bother yourself, muscles are not a business card for walking, this is dispensable, and who focuses on looking at your muscles now, generally looks at the face, looks at the clothes.

You may be training every day, and it takes 2 days to recover after a certain intensity of training in one area. If you practice every day, you can divide the muscles into different parts of the training, and you can also buy some muscle-strengthening nutrients to eat.

Then you have to think about whether your method is wrong, or you can eat a little more protein, buy a little protein powder, and drink it every day. Finally, eat fewer snacks and less fatty foods.

At this time, you can hire a personal trainer and ask your personal trainer why he has been practicing but not growing muscles. Or you can eat more protein.

We must have met that kind of person in the gym, who has been practicing for a long time, and has good strength, but it just doesn't look like there is any muscle, what the hell is going on, doesn't it mean that as long as you enter the gym, you will grow muscles?

Clause. First, we have to be clear that our Asian genes determine that our muscles are not as large as those in Europe, America and Africa, so we must be mentally prepared in advance, and it is unlikely that you want to train to be a big man like Schwarzenegger.

Clause. Second, it is also clear that in addition to your exercise and diet, one of the most important factors in muscle size is a hormone secreted by our body--- testosterone, and the amount of testosterone secreted is mostly determined by genes.

Fortunately, most people actually don't have an imbalance in testosterone secretion, so regular exercise can make testosterone secretion more.

Clause. 3. In terms of diet, you must pay attention to the fact that if you eat too many calories, you will accumulate fat and then cover up your muscles.

And if you eat too little, you won't be able to support your muscle growth.

Clause. Fourth, when training, we must completely activate the muscles, the growth of muscles is originally by tearing, then recovering, tearing, and then recovering this process.

If you don't tear the muscle, the muscle won't change, it's just a little tighter.

Fifth, pay attention to rest, muscles generally take 48 hours to recover, if you can't give muscles time to recover, it may be counterproductive.

It is dangerous to not have rest in your muscles, and there will be a disease called muscle strain waiting for you, and you will not even be able to lift a bucket of water.

Sixth, the rest time should not be too long, if you go to the gym once a week, that kind of use will only make you memorize the name of a gymmaker.

In general, the rest time of fitness should not exceed three days, otherwise the effect of the previous training session will be weakened.

If you master the above points, you will generally have strong strength and muscles, and fitness is something worth investing in for a lifetime.

Don't give up, don't get discouraged, don't admit defeat, this is you, this is the gymnasan.

The author of this article is Nan Papaya,

1. Target muscles.

Before doing the movement, it is necessary to clarify the part of the training. For example, when doing dumbbell upward incline bench press, it is necessary to make clear that the training part is the upper part of the pectoral muscles and triceps, and at the same time has an exercise effect on the anterior deltoid muscle. Once you know which muscle groups you are training, it's important to feel how your target muscles are working.

2. Action. Fully understand the training movements of a certain part, for beginners it is enough to have 3-4 movements in one part, and in the advanced stage, the training movements of one part can be increased to 8.

3. Number of groups. The number of sets refers to the number of sets done for each movement, generally 2-3 groups for beginners are enough, 4-6 groups for intermediate stage, and 8-10 groups for advanced stage.

4. The number of times per group.

The concept of reps per set is very important, and reps are the maximum number of reps that a certain weight of dumbbells can complete per set. A set of 6 reps or less is used to improve strength; 8-12 times for muscle mass; More than 15-25 times to improve muscle separation and sculpt muscle lines; More than 25 times for fat loss;

5. Weight. The maximum weight is the weight that can only be performed once. 85% or more of the maximum weight is considered large; 65%-80% are medium weight; Less than 65% of the weight is considered small. Training with medium to heavy weights can increase strength and muscle girth.

Medium to light weight training can improve muscle definition, separation and finesse, and can reduce some fat.

6. Time interval between groups.

This is a very important and easily overlooked concept, and the between-set interval refers to the rest time between sets of the same action. Usually short intervals are about 30-45 seconds, about 1 minute is a medium interval, and more than 1 and a half minutes is a longer interval.

7. Speed. In fitness training, slow motion is generally used, which is suitable for most fitness training. Of course, it is not excluded that some fitness methods can achieve results by increasing the speed of movements.

8. Fitness frequency.

Usually beginners can practice 3 times a week, intermediate practitioners can practice 3-4 times a week, and advanced athletes can practice every day during the season, or even 2 times a day. Experiments have shown that after a vigorous exercise session, the body function is at a declining level for 2-3 days, and it will return to the original level in 3-5 days, and it will take 5-8 days to produce excessive recovery! That's why many high-level elite athletes train routinely with each muscle group only once a week.

There's no need to be tough, when I was a child, my nerves were more sensitive, my strength was small, and I felt very hard when I had low vision, and now that I have grown up, I will have differences with my previous concepts.

Doing barbell exercises, iron is the best way to increase strength, long muscles are inevitable, but you can do effective stretching exercises, so that the muscles form a beautiful line.

The body of bodybuilders is unattainable by ordinary people, they generally have to go to technology, you don't have to worry about training yourself very big, and the practice is over.

You can take a look at martial arts techniques. Practice your power technique. Because strength is directly proportional to volume and muscle. Those few who have muscles may be too thin, or they don't know how to exert power.

But the most muscular classmates broke with him.

For the first question, it is a bit tricky to increase strength, endurance without muscle mass, and without equipment. Now let me explain why. There is a concept called the concept of maximum lifting load in equipment bodybuilding, for example, the landlord can only bench press a 70kg barbell as hard as he can, then this weight is the maximum lifting load, which is recorded as g.

Usually G* will be used as a general training weight, under this weight the average person can do a group of 7-8, and the muscle mass will increase significantly and strengthen the strength after long-term exercise; The number of training under the weight of g* will increase, the strength will not change, the size of the muscle mass will remain the same, but the endurance will increase; Train at g* or g*, the strength increases, the muscle mass remains the same, and the endurance increases (but it is easy to get injured because it is close to your limit). Therefore, I personally recommend that the landlord still take the regular route and train with g* weights, because we are not professional athletes, protein supplementation cannot keep up, so the muscle mass will not increase and the strength will increase significantly.

Increasing endurance is mainly based on aerobic exercise, and long-distance running is the best. This has two benefits, increased stamina and reduced body fat content. When body fat drops, muscle contours are very noticeable (Bruce Lee is a good example, and his muscles are not bulky).

Finally, let's talk about push-ups. Push-ups can exercise a lot of upper limb muscles, the pectoralis major muscle is the main one, and the essentials of the action are to raise the chest and abdomen, and not collapse the waist. It doesn't matter if you support the width or narrowness of the hand, because the width and narrowness only adjust the main stressed muscle mass of the upper limbs.

The action should be slow rather than fast, and less than fake. I do two or three sets of 30. (The landlord can set the number according to his actual situation).

Finally, please persevere, and ensure that you can see results after a month!

It is recommended that you take a hot bath every morning when you wake up, and then do exercises, which can effectively control the growth of muscles. I personally tested it myself, and it definitely worked.