What tips can I learn to improve my muscle growth efficiency?

The problem of slow muscle growth is believed to be encountered by many fitness trainers, especially novice trainers, for most novice gymnasts, because they are just starting out, lack of fitness theoretical knowledge, so it is normal to encounter the problem of slow muscle growth during exercise.

When we encounter problems, we have to solve them, and we must solve them in a scientific and correct way, instead of saying that the muscle growth is slow and give up training, or start to practice randomly, without finding the main reason, just increase the intensity of the exercise, thinking that the training effect is not good, and think that the intensity is not enough, this way will not let your muscles grow effectively, on the contrary, you will increase the risk of training because of high-intensity training, and it is easy to cause muscle injury.

Therefore, if you feel that your muscle growth efficiency is very slow, you should look for the problem from your own body, starting from the process of fitness training, fitness diet and sleep.

The first trick, plenty of protein.

Adequate protein intake, this is a must for us in fitness, especially during muscle gain, if your protein intake is not enough, then your muscle building effect will become very poor and slow.

Don't worry too much about excessive protein intake, as long as you calculate your protein intake (1 per kilogram of body weight, according to the standard, no more than this basic amount) will not be a problem.

The second tip is quality sleep.

In the stage of muscle growth, we must allow ourselves to get enough and quality sleep. Many times it is not that 8 hours of sleep is enough, you need to make enough quality of sleep, if there is quality of deep sleep, if you wake up feeling bad, or still feel tired, then this sleep quality is not good enough, which has an impact on muscle repair.

Therefore, you should adjust your mentality, create a good sleeping atmosphere, and prepare yourself with a comfortable sleeping environment, which will improve your sleep quality very well.

The third skill, quality training.

This is not a muscle growth technique, it is something that every trainer must do, if your training is not guaranteed to be of sufficient quality, then you will not be able to talk about muscle growth.

Quality training requires you to not only do the right movements and do enough in your fitness, but also keep yourself focused enough to be consistent.

The fourth skill is to train with a good mindset.

The last tip is to keep yourself in a good training mindset and not be impatient. Fitness is a lifelong thing, you need to pay enough time for it, you can get a good return, not to say that you can train for half a month, you can get a very good level.

Therefore, you need to keep a good training mentality, especially in the stage of slow muscle growth, you need to let yourself find out the mistakes in training, reflect on what went wrong in your own part, stay patient, and solve it, so that you can continue to move forward!

The first tip, adequate protein, adequate protein intake, this is what we must do in fitness, especially during the muscle growth period, if your protein intake is insufficient, then your muscle growth effect will become very poor and slow. The second tip, quality sleep, we have to allow ourselves to get adequate and quality sleep during the muscle growth phase.

First of all, the first point is that the skill that should be learned is the stretching of the strength of the muscles, and the second point is the skill that should be learned, that is, the training of the exact point of the explosive power of the muscles.

Exercise more and replenish protein. Exercise can make muscles stronger; Protein can provide nutrients for its growth.

Supplement protein, eat more egg whites, practice more, drink milk, and pay attention to post-workout stretching.

Muscle training must be done with resistance exercises, such as barbell presses or dumbbells. Resistance exercise can effectively promote the increase in muscle girth, making muscles firmer and musculature.

The method of muscle training must be matched with nutritional intake, and attention must be paid to supplementing with high-quality protein. High-quality protein is rich in tenderloin, beef, chicken breast, eggs, milk, deep-sea fish, mackerel, saury, etc. Whey protein powder can be supplemented.

Drinking a glass of whey protein powder after resistance exercises such as planks or push-ups when the muscles are congested and slightly torn can boost protein production and promote muscle synthesis. Increase protein balance after exercise and increase the body's basal metabolism.

There are many ways to train muscles. Generally, there are different methods according to different needs. If you want to strengthen your body and improve your cardiopulmonary function, you can use whole body muscle training such as running, walking, dancing, martial arts, and swimming.

Specific methods can be adopted, such as using dumbbells, grips, tensioners, etc. to train the upper body biceps, triceps brachii strength, lower limb strength training, including rotation, squat, standing long jump.

Perform upper and lower limb training with barbells, etc. Exercising your abs can do sit-ups, while exercising your back muscles and shoulder girdles muscles can do pull-ups.

These, such as push-ups, work the upper body and abdominal muscles. If you want to achieve better bodybuilding results, there are special fitness equipment in the gym that can target a certain part of the training, so you must use local materials according to your own needs to achieve the best muscle training effect in a simple way.

The muscles that are eaten are empty, but the ones that are trained are real.

Eating chicken breasts, not drinking carbohydrates and oils, the key is to exercise more.

Muscles must be exercised to develop.

The food is also to eat eggs.

Bodybuilding world champion Qian Jicheng eats 20 eggs a day.

Putting the muscles up to enough resistance to meet the nutrients and recovery time needed for muscle growth is pretty much that.

Destroy first, then repair, and add a little more to the repair.

Destruction: It does not mean deliberately harming the muscles, but doing anaerobic exercise to destroy the muscles.

Repair: Eat more high-quality protein, protein is the main substance for repairing muscles; Rest (sleep) more, just like us, we need to rest when we are tired, and rest can quickly restore energy. The same goes for muscles, and getting enough sleep can help them repair and grow better.