Can I build muscle by exercising for 3 hours a day?

Of course, the longer the better, but it depends on the mood. Again, time is not the main thing, the main thing is whether your nutrition after exercise is supplemented or not, and you can adapt to it.

Fitness and muscle building is not based on time, but on how much training is done in a certain amount of time. Typical full-load training (normal set interval of 45-60 seconds; The interval between one part and the other part is 60-80 seconds), not the kind of chatting while practicing, generally 60-90 minutes is enough. If you practice and chat at the same time, it may not be effective for 120 minutes if it is relatively longer.

Hello! I'm happy to answer your questions, and here's what I've got for you:

Timing: Warm-up for about 5 minutes, strength training for about 30 40 minutes, aerobic for about 10 20 minutes, cool-down for about 5 minutes, and the total duration of each workout is about 50 to 70 minutes. For the average gym player, a regular training session of 50 to 80 minutes is more than enough, and the strength training time of bodybuilder Ronnie Kuhlman is about 1 hour to 1 and a half hours per session.

In addition, if the time is too long, the intensity is enough to easily cause overtraining, which is not only difficult to recover and affect the next training, but also may lead to injury. (Students attend a class for 45 minutes, because after 45 minutes of concentration, it is not only difficult to increase the intensity of the exercise for too long, but also easy to get injured) Extended information: Fitness is a kind of sports, such as a variety of freehand aerobics, rhythmic gymnastics, physical gymnastics and a variety of self-resistance movements, gymnastics can enhance strength, flexibility, increase endurance, improve coordination, the ability to control all parts of the body, so as to make the body strong.

If you want to relieve stress, exercise at least 3 times a week. Swimming, brisk walking, jogging, cycling, and all cardio exercises the heart. There are many benefits of aerobic exercise:

How long to do muscle-building training also takes into account nutritional conditions, rest conditions, etc.

Under ideal conditions, if the main body of training is trained for 20-30 minutes at a time, plus the same time of warm-up stretching, the whole training is controlled in 60 minutes.

Similarly, if the training conditions are good, practice one to two times a day, and practice five times a week.

Generally speaking, it is better to go twice a week, that is, once every three days.

For the average fitness enthusiast who wants to grow muscle, 60 to 90 minutes of workouts are very suitable. In addition, the duration of the workout is also affected by the type of workout and the level of training. For some beginner fitness enthusiasts, who focus on the efficiency of their training rather than the duration of their training, 30 minutes of training is enough for them to gain muscle gain.

Male fitness beginners and those who usually work heavily should be three times a week for an hour each time, but each workout should include muscle groups of all parts of the muscle. If you exercise every day, you can divide your muscle groups into two parts and practice them every other day to ensure that your muscles can recover effectively. Such as:

Practice the shoulders, abdomen, and chest today, and the back, arms, legs, and other parts tomorrow.

A scientific fitness workout should not be less than 30 minutes, nor more than 90 minutes, more than 2 hours of fitness, it is likely to lead to overtraining, fitness less than half an hour, exercise efficiency will be significantly reduced.

I think you can go to the gym and find a trainer to work out, usually for a day|One or two hours is the best, there are fitness and muscle building gelatinous fruits in two months, and three months are the best.

How long is the best time to go to the gym to gain muscle? I think in general, going to the gym to build muscle once, I think about two hours is optimal.

Hello, if you want to work out, it's best to go to the gym and ask a trainer to make a fitness plan for you, which is better than you blindly going to practice.

The reason why many bodybuilders can't adhere to long-term fitness, is because they have not gained a muscle-building effect they want for a period of time, I believe that every bodybuilder hopes that their muscles can grow rapidly, but it is not an easy thing to gain muscle, and many articles of the previous "gentleman" have also written that fitness and muscle gain need not only fitness training, but also a variety of factors, such as personal diet plan, The frequency of training and even the fitness environment can affect the efficiency of building muscle.

And what we are talking about today is about the frequency of training, to put it bluntly, it is more appropriate to practice a few times a week, if you can master this training frequency during your muscle gain, then the muscle gain efficiency will be improved less, so if you want to gain muscle in fitness, how often should you practice?

1. Practice every other day.

The frequency of fitness training is not as good as possible, of course, you can't fish for three days and dry nets for two days, only in this way can you keep your muscle state stable. Like the "gentleman", the current fitness training frequency is to train every other day, but you must ensure that you achieve the best fitness effect every time, and then give your body a recovery time the next day, so that the cycle can gradually adapt to such a training frequency, and muscle growth is naturally not difficult.

2. Muscle recovery.

In fact, for every fitness person, you should develop your own fitness habits, only really suitable for your own fitness frequency, in order to make your fitness increase efficiency to achieve the best, how to cultivate their own fitness frequency, in fact, related to the recovery of muscles, what can really recover the muscles after training, they must learn to master, when the muscles no longer have soreness, the body is no longer tired, then it means that your muscles have recovered well, the process of muscle gain is simple and simple, In fact, it is the process of regrowth and repair after the destruction of muscle fibers.

3. Regularization of fitness.

Fitness muscle gain is different for everyone, how often to practice to achieve the best muscle gain efficiency is also different from person to person, but no matter how many times a week you practice, you must make your fitness regular, that is, you practice three times a week, then you should also maintain at least three training frequency next week, not that you practice 1 less this week, thinking that you can make up for it next time, fitness does not have such a saying, so if you want to make your fitness muscle gain efficiency improved, Then regular fitness frequency is often more important than if you exercise seven times a week.

In fact, we will find that there are a lot of fitness people, during the muscle gain period has been maintaining a high frequency of fitness efficiency, each fitness intensity is not low, to be honest, "gentleman" is more admired by this kind of fitness people, more admired their muscle recovery ability, of course, "gentleman" still feels that for us ordinary fitness people, there is no need to maintain such a high training frequency and training intensity, because muscle growth and recovery still take time, if the body can not keep up with their training intensity, Then fitness becomes a burden on the body.

Do you think it's appropriate for the average gym person to exercise a few times a week?

If you want to gain muscle, you should exercise every other day, and you will not be tired of exercising when you give your muscles time to relax and rest.

It's okay to practice three times a week, don't practice too much, too much will damage the muscles, and don't practice too little, too little will not grow muscles.

While exercising, don't forget to bodybuilding (I've seen many people with very muscular muscles, but it looks like a water snake waist, and some have trained themselves), and the process of fitness is also the process of grooming yourself.

I think at least three times a week, this is because if you do exercise, you need to be consistent, and if you do it too often, it won't have any effect.

30 to 45 minutes a day.

Ways to build muscle:

1. Destruction of muscle fibers, muscle growth and cavity growth is a process of tearing and recovery, high-intensity exercise, the nervous system controls muscle contraction, and under the action of pressure, there will be many micro-breakages and cracks in muscle fibers;

2. Nutritionally supplement small clefts of muscle fibers, supplement the nutrients needed for muscle growth, promote the self-repair of muscle fibers, and accelerate the repair of damaged muscle tissue;

3. Reasonably adjust the rhythm of life, have 7 to 9 hours of adequate sleep every day, the best moment to cause muscle hyperplasia, and the functions in the body can be repaired and replenished;

4. Arrange aerobic training with a reasonable frequency of debate, which can not only regulate the function of the organism in the body, but also can.

It's not just a matter of how long, but also the method, time interval, diet and so on, train the muscles of the whole body, it's good to use dumbbells, and the primary fitness plan is as follows: warm up for 5 minutes before fitness, stretch locally for 3 minutes, and warm up for 5 minutes; Stretch for 5-8 minutes after exercise;

On Monday, chest + triceps training.

1) Dumbbell bench press 10-12rm x3 set.

2) Dumbbell Flying Bird 10-12rm x3 set.

3) Push-ups 15-20 (times) x4 sets.

4) Seated single arm neck and back arm flexion and extension: 8-12rm (times) x3 sets (5) Vertical arm flexion and extension: 8-12rm (times) x3 groups Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x4 (2) Pull-up Wide Grip: 8-12rm (times) x4 (3) Pull-Up Narrow Grip:

8-12RM (times) x4 (4) Push-up Curls: 8-12RM (times) x3 sets (5) Standing Dumbbell Hammer Curl 8-12RM (times) x3 sets (6) Seated Dumbbell Alternate Curls: 8-12rm (times) x3 sets Friday, Leg + Shoulder Training Day.

1) Dumbbell squat 8-10rm (times) x3 sets (2) Dumbbell lunge squat 8-10rm x3 sets.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12RM (times) x3 (5) Dumbbell side press 10-12RM (times) x3 (6) Dumbbell front press 10-12RM (times) x3 Arrange an aerobic session on Saturday or Sunday such as running, skipping rope, cycling, etc. for 45-60 minutes.

Abdominal exercise every day During the training, it should be adjusted according to your own situation, and the effective time of each training session (excluding warm-up and stretching) should not exceed 1 hour. Rest for 60-90 seconds between sets and 90-120 seconds between movements. Supplement with easily absorbed protein (eggs, beef, or protein powder) and carbohydrates (bread, milk, protein powder, etc.) after each session.

Human body types are not inherently equal, and can be broadly divided into three categories: ectomorph, mesomorph, and endomorph.

Ectomorph: elongated, narrow-shouldered, hypermetabolic, difficult to grow meat.

Mesomorph: broad-shouldered, muscular, hard body.

Endomorph: short and strong, easy to grow muscles, more likely to grow fat, slow metabolism, soft body.

No matter how you eat, you can't get fat", most of the thin people are ectoembryonic. The combination of a slender skeleton and a faster metabolism makes it difficult for them to grow meat. Although it is easier for them to maintain low body fat. But being too thin is still a problem for many people.

So, today we're going to talk about how to eat a muscle-building meal?

1. Dietary rules.

If you want to go from being a thin person to a strong man, the first thing you need to do is eat, calories consumed = calories burned + 20% calories consumed. For example, if the daily calorie consumption is 3,000 kcal, then the calorie intake should be 3,600 kcal.

Second, scientific proportioning.

In addition to the amount of food, nutrient distribution is also necessary. First of all, among the three major nutrients, carbohydrates should account for the largest proportion. Because there are enough carbs to support the workout consumption of muscle gainers, which is why carbs are replenished before a workout.

Carbs are half and protein is slightly higher than fat. The recommended ratio of carbohydrates, protein and fat for boys is 5:3:2. The ratio of female meals is 4:3:3.

For beginners, it is more appropriate to use the "5 meals per day" method: that is, eat 5 times a day. The ratio of 5 meals is 20% for breakfast, 10% for morning meals, 30% for lunch, 10% for afternoon meals, and 30% for dinner.

1 to 2 hours, exercise for 6 months to see small results, but in combination with diet.

More than half an hour is fine, no need to exercise every day, once every 2 days is fine, otherwise it is too tired.

I don't care how long it takes, I just care about the action in place Half an hour OK, go to the gym and experience it first.