How do you gain muscle fast? Share it?

Weight gain, reduce the number of sets, and grow muscle have many requirements for exercise methods, the most important of which is to exercise with a large weight and fewer reps. This is because a single large amount of training can increase the capillaries in the muscles and improve the body's endurance, so continuous training and reducing the number of sets of exercise actions can help the human body quickly gain muscle and achieve the most ideal effect of bodybuilding training.

The action should be large, fully stretchedIn the exercise and fitness, the action must be large, such as when we are lifting dumbbells, rowing movements, pressing, etc., we should try to lower the body, so that the muscles can be fully stretched, remember not to stop, because only when the muscles are fully exercised, can the muscles grow to the maximum extent and achieve the effect of muscle gain.

Adequate protein supply. When the muscle is torn, protein must be applied to it to increase muscle. Some people do strength training and don't eat meat for the sake of **, so the effect is not good, muscle gain is "three points of training, seven points of eating", "eat less and eat more", increase their metabolism, and naturally be able to gain muscle.

Focus on sleep, sleep is important for the human body, and our human muscle growth time is also carried out during this time. We need to make sure that we get enough sleep for 8 hours and can rest for 1 hour at noon. Don't stay up late, staying up late for a long time will cause your endocrine hormone to be disordered, and you will be in poor condition during the exercise time, and staying up late is also prone to acne.

If you have money and leisure, just hurry up. If you don't have money, you don't have leisure, so you can slow down. Fitness, there is no shortcut, in years.

Lay a good foundation and don't be ambitious. Some fitness novices walk into the gym and want to grow muscles in 2 days, so they practice desperately in these two days, and then on the third day, yes, they will never see him in the gym after the third day. Why is that?

First of all, you haven't made it a habit to get fit. Well-known foreign experts once said that if a person insists on doing one thing a day for 27 days, he will develop the habit of doing this thing. Therefore, I advise fitness novices, take your time first, form a habit, and then say, don't fish for three days and dry nets for two days.

Pay attention to diet, "three points of practice, seven points of eating" I believe everyone has heard, in terms of diet, I want to achieve a balanced diet, to meat and vegetarian matching, eat a piece of meat before eating, just a bite of meat or a bite of food, so that you will not eat too much or too little, which is conducive to the development of a balanced fat-burning physique.

Serious training, I believe you know the importance of training, training has given us minimally invasive muscle fibers, allowing us to recover excessively and grow muscles. One of the most basic aspects of training is the unity of mind and movement, and this is proven. For example, when we train the pectoral muscles, we have to think about using the pectoral muscles to exert force and mobilize the muscle fibers of the pectoral muscles to participate in the exercise.

Get enough sleep. Muscle growth is mainly after you fall asleep, so don't stay up late from today onwards, adjust your body clock, and make yourself healthy.

Muscle is made up of protein and water. Then, before and after the workout period (about half an hour), you need to supplement a certain amount of protein for the intensity of this workout, which can achieve the best effect of muscle growth.