What are the principles to grasp to achieve effective muscle gain?

We must grasp the first point, that is, we must practice repeatedly to ensure scientific training, so that we can effectively increase muscles. The second point is to be sure to consume more protein. Because protein is an essential material for the synthesis of muscle.

The third point is to have enough sleep, because adequate sleep is more conducive to muscle production.

The first point is to ensure adequate sleep, which can effectively help our body to synthesize muscles. The second point is to be sure to consume enough protein, because protein is an essential material for the human body. The third point is that you must practice well and the movements must be standardized, so as to help grow muscles.

The first principle is that the muscles should be stretched, and they should be stretched to the extreme, so as to increase muscle strength, and the second principle is that the explosive power of the muscles should be achieved, and the muscle potential should be stimulated, and the effect of muscle gain can be achieved.

To gain effective muscle, you first need to increase your own weight, as long as the weight is enough, you can gain muscle, otherwise you will get thinner and thinner. Secondly, it is necessary to exercise muscles scientifically and effectively under professional guidance. In terms of diet, you need to supplement a lot of protein, such as chicken breast, egg white, fish and other foods.

Diet and exercise need to go hand in hand, plus long-term adherence.

First of all, you must consume enough calories every day, which is the most basic, and then the intake of protein and carbohydrates, if you want to gain muscle, you need to have a balanced nutrition, and vegetables and fruits should not be forgotten.

Principle 1: The target muscle group should be fully rested and should not exercise frequently.

Large muscle groups need to rest for 3 days after each training session, and small muscle groups need to rest for 2 days before they can work for the next round of training. The pectoral, back, hip, and leg muscles belong to the major muscle groups, while the arms, calves, shoulders, and abdomins belong to the small muscle groups.

We arrange 2-3 muscle groups for training each time, and arrange training for other muscle groups the next day, such as: train chest + arms today, shoulder + back tomorrow, legs + buttocks the day after tomorrow, a cycle for 3 days, so that the combination of work and rest, so that the muscle groups can get enough rest.

Principle 2: The principle of gradual progress, and gradually increase the level of weight bearing on a state-by-state basis.

When it comes to resistance training, we need to start with low weights and don't blindly pursue heavy weights. When we are familiar with the movement standards, with the improvement of muscle endurance and muscle dimension, and then increase the weight bearing, and carry out heavy weight training, the muscles can grow stronger and stronger.

Weight training is not static, we need to regularly test your maximum weight level, choose the right weight for you, you can effectively improve the efficiency of muscle gain, and avoid muscle bottlenecks.

Principle 3: Compound actions take precedence over isolated actions.

When we are training, we should pay attention to the training of compound movements, not just do isolated movements. Novices should start with compound movements, which can drive multiple muscle groups to participate in training at one time, which can improve the coordination and coordination of the body, and the muscle-building effect will be higher.

Isolated movements can only drive a muscle stretch of the body, which is of little significance to training for novices, and our training plan should focus on squats, bench presses, rows, presses, deadlifts, pull-ups, parallel bars arm flexion and extension and other compound movements for training.

Principle 4: Pay attention to the development of leg muscles.

When strength training, don't only focus on the upper body muscles and ignore the development of the lower body muscles. We should pay attention to the exercise of leg muscles, the lower limbs are the source of strength, and the development of the legs will affect the sense of line of the whole body, and it will also affect the speed of your muscle gain.

The legs are the largest muscle group in the body, and if you don't train your legs for fitness, you are prone to fall into a bottleneck, and your strength level is easily trapped, and you can't break through the weight level during bench press and deadlift. We need to ensure leg training 1-2 times a week, focusing on the balanced development of the whole body, in order to develop a good-looking body line.

Growing muscle is a long-term process, patients should eat more meat, on the basis of ensuring nutritional needs, reasonable exercise, through exercise to burn fat exercise muscle to clear this meat. Patients can eat more protein-rich foods, such as fish, beef meat, chicken, chicken breast, milk, soybeans, tofu, yogurt, etc., to supplement the protein needed by the body to promote muscle growth. At the same time, it can be combined with reasonable exercise to promote fat metabolism in the body, accelerate protein synthesis and make muscle tissue firmer.

If necessary, patients can take protein powder to increase the protein content in the body, promote the metabolism of sugars and fats, maintain protein balance, improve the body's basal metabolic rate through internal and external exercise, increase the amount of exercise, fully metabolize the fat content, and promote the production of protein in the body, which can effectively promote muscle growth. It is recommended to have a reasonable combination of exercise and diet, try to maintain half an hour of aerobic exercise and half an hour of anaerobic exercise every day, anaerobic exercise includes abdominal wheels, planks, etc., and arrange exercise time reasonably. In terms of diet, try to eat less spicy food, make reasonable arrangements for three meals a day, eat more lean meat and protein foods, such as eggs, tofu, milk, with fruits and vegetables, to ensure that the meals are nutritious, moderate intake is enough, it is not recommended to excessively, fist-sized staple foods, palm-sized meat protein and non-meat protein, and appropriate amounts of fruits and vegetables.