How can I tell if my muscle building training is working?

For how to judge the effect of muscle-building trainingFor ordinary bodybuilders, the simplest, most direct and most effective means is to check whether their strength has increased to a certain extent, that is, to check whether the gradual weight gain has been achieved.

After a period of systematic training, if your strength has been improved during this period of time (for example, bench press onion 40kg increased to 50kg, or you originally used 40kg to do 10, now you can do 15), it means that muscle circumference has increased and the training is effective.

But power doesn't grow foreverIn the novice stage, strength gains may be observed with each training session, so it is not difficult to test. When you get to the advanced stage, you may need to observe the power growth of a move every week or even every two weeks, which is completely normal.

Regarding the speed of muscle gain, I need to briefly explain:For ordinary gympers, muscle gain should be stable rather than fast.

In the same advanced position, some people can add 5 pounds of bench press weight a month, while others can only gain pounds, although the growth rate is twice as different, but both situations are reasonable and ideal. It may be difficult for beginners to appreciate this, because they haven't experienced a period where they can't lift 1 pound for months in a row, and they will realize that they can increase weight firsthand, and there is really no need to worry about speed.

The second way is to measure your muscle circumference with a rope

The third is to observe your weight changes, don't feel that your weight is effective muscle gain, weight gain is not equal to muscle gain, we must know that 75% of the human body is water, but why emphasize here to observe your weight changes?

Because: the rapid growth of weight will mask your true training level, and to put it simply, maybe you are eating fat

After muscle building training, because your muscle cells need to be repaired, you will have a clear sense of fatigue during the repair process, and you can judge the effect of muscle building training by feeling this tiredness. Muscle building training is the process of destroying and regenerating your own muscle cells through high enough exercise intensity, because the total amount of muscle cells of each person is a fixed value, if you want to make your muscles more developed, you can only let the cells continue to destroy and regenerate the cycle, so that the muscle cells continue to increase, and then your muscles can become more developed. <>

After muscle building training, you need to supplement your muscle cells with enough nutrients and proteins to make your muscle cells repair better and faster, in the process of muscle cell repair, you can obviously feel a sense of fatigue, this fatigue will be more obvious in specific muscle parts, so you can determine the effect of your muscle building training by feeling this fatigue.

After muscle building training, you need to replenish protein in time, because muscle cells are repaired quickly, but the recovery time is very long, so you should replenish yourself with enough protein and nutrients in time. It is said that gaining muscle is a process of three points by training and seven points by eating, so it must be replenished in a timely and sufficient manner. Otherwise, if you only practice and don't make up, your muscle cells will become "dead" cells, which are very stiff and powerless cells.

When gaining muscle, a very scientific and reasonable process is required, otherwise it will form a counterproductive consequence. If you are not familiar with this aspect yourself, then you can go to the gym to find those fitness trainers with professional knowledge to teach you how to work out more scientifically and reasonably, which will allow you to build muscle faster and more reasonably.

<> "Do you have such troubles during strength training?" In order to gain muscle as quickly as possible, should I use light weights for more reps or heavy weights for less reps? There are really different opinions about this town orange bend, but what about survivor bias other than that?

I want to tell you on a scientific basis which training style will give you the best results.

Strength training, which is anaerobic training with equipment, is the main exercise to build muscle.

How to supplement nutrition comprehensively after muscle-building training? This question really needs to be well understood, if you are training to gain muscle, first of all, you have to say the supplement time after training, how long is the best supplementation effect, you must remember this time, this is definitely the key exam, within 45 minutes after training, within 45 minutes of supplementation is the most effective.

Within 45 minutes, we call it the window period, this time is when the body needs it most, the nutrition is the weakest, and the immunity is relatively low.

One of them is called carbohydrates, also called sugar, carbohydrates, you have to eat fast-absorbing ones, such as the sugar in the drink is absorbed quickly, the grapes sold in the supermarket are also absorbed quickly, and like bananas, the sugar in it is also absorbed quickly, and you can choose these fruit drinks after training.

There is a second one to supplement is protein, protein should also be supplemented and absorbed quickly, there is protein in the sauce beef, and there is also protein in the chicken legs, but it is not suitable to eat these foods at this time, so which proteins are absorbed very quickly, it is recommended that you can choose whey protein powder.

The third thing to supplement is antioxidants, you must supplement antioxidants after exercise, so what foods have the effect of antioxidants, in short, common antioxidants are vitamin A, vitamin C vitamin E.

The three nutrients you need to replenish after a muscle-building workout are carbohydrates, also known as sugar, protein, and antioxidants.

Summary:1Supplement carbohydrates that can be absorbed quickly, such as glucose, bananas.

2.Supplement with fast-absorbing protein powders, such as whey protein.

3.Supplement with antioxidants such as vitamin A, vitamin C, and vitamin E.

Hello, glad to answer for you. In this case, you have fallen into the trap of building strength and muscle.

First of all, "if you can do 50 at once, then you can do 50 at a time, and then rest for a minute to achieve exhaustion", no matter what the action is, each group should not be exhausted, generally we have the action deformation as the basis. To put it simply, every action you make is very standard, and when you do the next action, there is a slight borrowing force, or deformation, and then stop. The so-called exhaustion is generally at the end, that is, the last set of exhaustion at the end of the action, combined with the law of deception to achieve a better exercise effect.

Generally, we adopt the inverted pyramid training rule for fitness, that is, the first group is very heavy, and then the weight is reduced, but the number of times is increased, which has a good effect on novice muscle gain. However, the rest interval between sets should not exceed one minute, but it should not be less than 30 seconds. And the muscles of the body, if they are large muscle groups, need to rest for at least 72 hours after exercise to recover.

Small muscle groups for 48 hours. Therefore, muscles cannot be exercised every day or every other day. Endurance muscle groups such as the abdominal or forearm muscles, with the exception of calf muscles.

In this issue, we will share with you how to choose your own sport correctly. How do I get my target body shape? Depending on the category, you can get more out of your training with less effort. Come on, come on, come on! Let's work together!

How long did you hold on. I persisted in push-ups for a month, and the three heads of my pectoral muscles became significantly larger. I started with 100 a day and increased to 200 after half a month.

Anyway, I don't care how many groups I say, I'm by quantity. Your 50 hits, if you do it fast, might as well do the slow 20 times.

Exercise is all about perseverance. I hope you try harder.

Hello, pls your height and weight. Also Are you going to lose fat? If not fat loss, why do 25 dumbbell curls and 50 push-ups?

1: Fitness has a lot of impact on physical health, and fitness sports are for health, prevent the occurrence of diseases, and adjust the physical state from the beginning of research abroad.

2: For the prevention, control, alleviation, adjustment and improvement of its own circulatory diseases, metabolic diseases, endocrine, cardiovascular and cerebrovascular diseases, orthopedics, etc., it is of great significance and essential role.

3: Relax the mind by improving muscle capacity, visceral function, blood circulation, metabolism, controlling diet, personal habits, poor posture.