How to build the fastest muscle growth, how to grow muscle quickly

In our fitness training, friends who want to grow their muscles through fitness training should still account for a large part.

That is to say, many of us go to fitness training, and some of them go to gain muscle and become bigger. However, we need to know that gaining muscle and getting bigger is by no means a simple thing for most of us.

If we want to have a better muscle-building effect, then we need to pay attention to more problems in the process of muscle gain.

If we don't notice some of the more important issues, then our muscle building effect may be very poor, and even our muscles will not grow, or we will experience a loss of muscle mass.

Next, I will introduce to you two important points that we need to pay attention to in the process of muscle gain, hoping to effectively help you to a certain extent, so that you can have a better muscle building effect.

One. It's not enough to just eat protein.

For many of us, we should know that if we want to gain muscle, then we must consume enough protein, and indeed, consuming enough protein is very important for our muscle building effect.

Because we have to know that muscles are made up of protein, and our muscles will also consume a certain amount of protein, if the protein supplement is not enough, then not only will not let their muscles grow, but even let their muscle mass loss.

However, we also need to know that if we want to build better muscle and have a better effect on our own muscle gain, then it is not enough to just supplement protein, we also need to consume enough other nutrients.

First of all, for example, carbohydrates, that is, carbohydrates, we must also consume enough, generally speaking, we consume one serving of protein, it is best to consume two parts of carbohydrates, so that our protein absorption efficiency reaches a high level.

In addition, we also need to consume enough fiber, as well as a lot of minerals and trace elements, etc., and a more important point, that is, to drink more water, if you have more protein intake, you must drink more water.

Second, do more squats and train your legs.

Many of us may have such a misunderstanding in the process of fitness and muscle training, that is, we don't want to make the lower body stronger and thicker, but just want the upper body to become stronger.

But what everyone doesn't know is that leg training is very beneficial for our muscle-building effect, because what we have to know is that after we finish leg training, many hormone levels in the body will be promoted to a certain extent, especially testosterone, which is a kind of male hormone.

Therefore, if we want to have a better muscle-building effect, then it is best to train more legs, squat more, and don't be afraid to train our legs thicker.

If you want to grow muscle quickly, you must pay attention to the following issues when exercising:

Clause. First, the standard and scientific nature of muscle training movements, not the more times the muscles of each part are done, the greater the weight, and the muscles will grow the fastest. On the contrary, only the right number of times, the right number of sets and a reasonable weight will make the muscle grow relatively quickly.

Clause. 2. Proper rest, not every day exercising the muscles will make the muscles grow very fast, and reasonable rest will make the muscles grow the fastest.

Clause. 3. Eat a reasonable diet, be sure to be low in oil and salt, stay away from tobacco and alcohol, and try to eat some protein-rich foods.

Aerobic exercise is not good, the 4th floor is very one-sided, and the rapid increase in muscle depends on equipment.

What about the pectoral muscles, it is best to lift the barbell, how to determine the weight you lift, a weight, you just lift 10-15 times, generally we set the middle number of 13 times, after lifting almost can't move, this is the weight that suits you, 13 times at a time, 3-5 groups.

Humerus 2 and 3 also rely on equipment, single-arm dumbbells, double-arm flat dumbbells, and the weight determination method is the same as above.

Abdominal muscles are not easy to practice, sit-ups are easy to do, do it in groups, a group of 20-30, 3-5 groups, according to your own situation, add weight, such as holding a 10kg yard.

There are also corresponding instruments for the legs.

It's best to go to the gym and find a trainer to plan a thorough plan for you, see if you need to lose fat first, and arrange your workout routine according to the condition of your muscles.

Pay attention to your diet, eat egg whites instead of egg yolks, eat more beef, consume less fat, eat bananas, and supplement protein. Avoid smoking and alcohol, which can affect muscle mass.

For example, on the first day, you are training your pectoral muscles, and on the second day you may feel pain, which is a normal reaction of the muscles, which is usually what we call the muscles are growing. Of course, it is necessary to ensure that it is not a strain, so when using equipment, especially lifting barbells, it is necessary to have a partner to protect it.

Also, if you are in the adolescent stage, or the long body stage, it is recommended not to exercise muscles, which will affect the development and growth of your bones, and affect your stature.