When gaining muscle, there is no breakthrough for a long time, what methods can be improved?

There will be a plateau period when gaining muscle, at this time the exercise feels that there is no breakthrough, don't be anxious during the plateau, continue to exercise according to your training plan, and the muscle gain will be very fast after the plateau period.

You can do more anaerobic exercise, plus eat protein powder to gain muscle, with the blessing of exercise and protein powder, you can quickly gain muscle.

Replenish protein and water, muscles are made up of protein and water, and sufficient protein and water can synthesize muscles through exercise.

There is often no breakthrough when clicking, and it is possible to stop exercising for a while and then restart the exercise. This is often able to break the plateau.

Failure to gain muscle is mainly due to the following factors. First, the load is not well arranged, so we must start with a low load and arrange the load according to the principle of step-by-step. Second, the diet is not supplemented with enough high-quality protein. Pay attention to these two aspects, and muscle-building training will definitely have an effect.

From a physiological point of view, we all know that after 5 months of birth, the number of muscle fibers in our body is in a constant state and does not grow upward, which affects the muscle content in our body. If you want to grow muscles, you need to strengthen the exercise of muscle fibers, and what changes occur in our muscles during training? in order to make our muscles bigger and thicker.

It has been proven by the principle of muscle building that it is closely related to 3 factors.

Factor 1: Instrumental exercises can change the volume of muscles in the body.

The above has shown that only by strengthening exercise, in order to better gain muscle, when we train, the body's weight and exercise intensity, accelerate the destruction of muscle fibers, in order to make the recovery of muscle fibers, we need to absorb a lot of nutrients, proteins, carbohydrates and a variety of minerals. Under their action, the circumference and volume of the recovered muscle fibers change greatly, so that the circumference and volume increase, so that our muscle content increases, and with constant movement, the muscles become larger and larger. At the same time, the myoglobin in our muscles increases the stored oxygen content, thickens the capillaries after exercise, and causes the muscle fibers to thicken, so that our muscles will become larger and larger with the progress of exercise.

The second factor: adequate nutrition can better promote muscle growth.

After we exercise, the muscle fiber is seriously damaged, in order to make it recover, we urgently need sufficient nutrient supply, this nutrition is mainly protein, in this link, we will develop a fitness recipe, get protein from food, but the recovery time is relatively long, so some healthmates take animal protein powder, used to supplement the nutrients of muscle fiber recovery, so as to ensure the nutritional path of muscle fiber recovery, in this case, the muscle increases with the volume of muscle fibers, and the muscles are more and more, and finally achieve the goal of our exercise.

The third factor: ensure a good rest time for muscles to better promote muscle growth.

Studies have shown that the growth of our muscles can only be completely repaired within 48 hours, so we should not carry out weight-bearing exercises on the target muscles within 48 hours, which is not conducive to muscle recovery, and the effect of muscle gain will also be affected. When making a training plan, we should pay attention to the training time of the week, and at least two days of strength training should not be done when arranging the plan, and we should ensure that the muscles have enough time to rest.

Nowadays, there are many fitness novices who have just participated in fitness, and it is very important to understand the muscle building process, and it is concluded that our muscle building process is actually affected by three aspects: equipment exercise, protein supplementation and rest, and the efficiency of each link of their completion directly affects our muscle building effect. I hope that the athletes will grasp this point and apply it to practical training, which will help you a lot.

Everyone has a different body fat percentage and a different rate of muscle gain. If you want to gain muscle efficiently, you can supplement with high protein, strengthen some high-protein meat supplements, such as beef, or use protein powder directly, and increase the intensity of exercise.

You can do dumbbell side raises, dumbbell deadlifts, barbell bench presses, push-ups, planks, pull-ups, straight arm pulldowns, etc.

Ignoring the supplement of vegetables and fruits, some people tend to focus only on protein and energy to gain muscle, but ignore the supplement of vegetables and fruits. As everyone knows, vegetables and fruits are essential for building muscle. Fruits and vegetables are rich in vitamins and minerals, muscle-building exercise will consume a large amount of these substances, if not supplemented with traces, it is easy to cause energy and substance metabolism disorders, the body is more prone to fatigue.

Fruits and vegetables rich in lycopene, VC, VE, etc. have a good antioxidant effect of the auspicious chain, Ziyan Mu can effectively remove excessive oxidation substances in the body caused by strength training, protect muscle cells, and promote fatigue recovery.

Constantly changing your training regimen is a muscle-building myth. People who have done a lot of ineffective training usually believe in the theory of "muscle confusion". The "muscle confusion" theory states that you need to constantly change your training regimen to keep your body in a state of "constant guesswork" in order to improve.

It's completely unnecessary because your goals determine the training you should do. If you train for the right posture every week, your strength will grow and your muscles will increase faster than you thought possible. Constantly changing your training regimen doesn't make you a good measure of your progress, and if you change your training movements or reps every day or two, how do you know if you're getting stronger?

Eat more meat to grow muscles, if your protein intake is only obtained by eating meat, it is very likely that it will be accompanied by protein intake, and fat intake will also be excessive, and the muscles will not grow, but will leave a body of fat. There is nothing wrong with eating meat, and you should choose more meat foods with low fat content, such as chicken breast orange xiao, lean beef Zhijian meat, fish balls and fierce meat and other meats.

Since protein helps build muscle, the more you eat, the better," many fitness people would surely think. There's no denying that muscle gainers do have more protein needs than the average person. However, the amount of protein referred to by Duochang is harmful to the human body.

Excessive protein intake will increase the burden on the liver and kidneys, and long-term high-protein diet will cause abnormal liver and kidney function. And in the metabolic process, a lot of toxic waste will be produced, resulting in dehydration and acidification of body fluids, and fatigue will come faster than usual, weakening the training effect.

Only train, don't eat. There are many bodybuilding enthusiasts who have fallen into a misunderstanding - only practice Kai Peng finger and not eat. That is to say, they will be trained scientifically, but they will never pay attention to the intake of scientific nutrition.

Without enough "raw materials", there is no way to reshape the body and the body to make it stronger and stronger again.

Each muscle can only be exercised one square foot per week. Most people's plan is to train their chests on Monday, their backs on Tuesdays, their shoulders on Thursday, their legs on Thursday, and their arms on Friday. This is also a traditional bodybuilding differentiation training, and Kidanhu could have thought that the main muscles were only exercised once a week.

In fact, the training frequency should be used as a tool to change the training volume. Current research shows that a muscle is better than 1 muscle when it is trained 2-3 times a week. Because there seems to be an upper limit to the number of sets per muscle for each training session (about 10 sets or so), it would be better to allocate the extra sets to other training days after this value.

Some people train with weights for two hours a day, are so exhausted that they come home and want to sleep. The training can be said to have worked hard in ten rounds, but the effect is not as good as imagined. In fact, more lifting is not always better, and training too many sets and reps for any one muscle group in a week can lead to over-tonitis training.

There are a lot of over-modified trainings***: inhibited muscle growth, general weakness, decreased levels of anabolic hormones, increased levels of anamorphic hormones, and even in extreme cases, muscle loss.

It must be practiced until the force god clan is exhausted to have the effect of increasing muscle. Actually, no, on the contrary, training to exhaustion should not be what we are after, especially in the big replay staring at the amount of compound free movement. Training to exhaustion can lead to more fatigue and longer recovery time than non-exhaustion.

For most of the workouts, an RPE of 7-9 per group is ideal. Exhaustion training is usually recommended for single-joint movements.

In the past two years, our awareness of muscle gain has become stronger and stronger, especially girls, the girls in the past are very resistant to do muscle building training, perhaps influenced by the biology textbook, they feel that they will train strong muscles and become a "King Kong Barbie", but is this really the case? Of course not, muscle gain is inseparable from testosterone, and the testosterone in girls' bodies is far less than that of boys, so if we want to build strong muscles like boys, we must rely on some external things to help achieve it.

But now I see the harmonious scene in the gym where both boys and girls are training in the strength zone, which is a good phenomenon that shows that the consciousness of the girls is gradually being opened. Boys do strength training to gain muscle, while girls mostly do it to make their body stronger, but no matter what your purpose is, when we build muscle, we can't depart from the training basics. There are a lot of people around me who have difficulty gaining muscle, no matter how you practice, the muscles are not long, in fact, if you think about it carefully, have you neglected basic training?

But what we want to talk to you today is not about how to do basic training, what we want to talk to you today about is how to get rid of the title of muscle gain difficulty and how to make yourself better muscle. If you're at a bottleneck in your muscle-building streak, here are some tips you might want to try.

1. Know how to supplement protein.

Muscle building is inseparable from protein, protein is one of the main ** of our muscle growth, if you don't have enough protein in your body, then no matter how much we increase the amount of training, it may not be enough. If you feel that your muscle growth is not ideal, then you can try to consume some protein, which is 2g kg per day. You can also supplement with some protein half an hour after training, which will help your muscle growth.

2. Know how to record your muscle building process.

Many people will ignore this problem, in fact, the recording process is also a very important thing, we need to intuitively see the changes in our body, the change of appearance can increase our self-confidence, so that we can know that we still need to improve. Many people will rely on the mirror, and they will face the mirror all the time when they do training, in fact, we can't say that this habit is bad, but we recommend that you can reduce the time you spend looking at the mirror, and when you confirm that your movements are standardized, you can concentrate on training and don't look at the mirror anymore, because this will distract you.

3. Training volume.

Since we are doing muscle building training, we need to know the weight of training, because this is inseparable from our training effect. We have to set a good training volume for ourselves, and we have to make ourselves the right amount of training, and you can try to do it to the fullest. But you also need to know how to calculate your training volume, and generally we will use:

Training intensity * number of training sets * number of training times = training volume, to calculate your training volume.

When doing strength training, be sure to be relaxed and eat more high-protein foods.