What should I know if I want to build muscle?

Many of us who are in fitness, if we don't know a lot about fitness, but only have a preliminary understanding of fitness, such people should have a lot of questions about fitness.

For example, a very simple example, the relationship between muscle pain and muscle growth, many people who are in fitness may not be very clear. Some people will say that if you want to grow muscles, you must train them until they hurt. If your muscles do not feel pain after the workout, the training effect will be very poor, or even no training effect at all.

Some people will say that if they want to grow their muscles, they have nothing to do with muscle pain, and muscle growth depends not on muscle pain, but on their own training load, as long as their training load is reached, then they can gain muscle, and their muscles will grow.

They have their own truth for both statements. For the first one, his reasoning is that many of us should know that our muscle growth will rely on an excess recovery.

The so-called excess recovery refers to letting one's muscles get proper destruction or proper damage first, and then replenishing enough nutrients to make one's muscles get more recovery after the muscles are properly damaged, which is also a process of muscle gain.

After our muscles are properly damaged, our muscles will definitely feel uncomfortable, which is why our muscles will feel pain.

What we need to pay attention to is that in order to properly destroy your muscles during training, it is very important to pay attention to the eccentric contraction process.

The so-called centrifugal contraction refers to the process opposite to the centripetal contraction of the force when doing training movements, for example, when we lift the barbell, the process of putting down the barbell is the process of centrifugal contraction.

Our eccentric contraction process must be slow, lasting about four seconds, so that our muscles can be effectively destroyed, and then better help ourselves to grow muscles.

For the second statement, it is not all unreasonable, when our muscles are overloaded, our muscle strength will be improved, our muscle strength will be improved, and muscle circumference will naturally increase, which is inevitably a training method to increase muscle.

The so-called muscle load refers to the amount of weight we choose when training, and the amount of training. When you do more weight and the more you do it, your muscles will definitely grow.

All in all, the relationship between our muscle soreness and muscle growth is a fully unnecessary relationship, that is, if our muscles feel pain, then to a certain extent, it has the effect of increasing muscle. But if your muscles don't feel pain, it's not like there's no muscle-building effect.

It is necessary to understand the correct diet and then do some reasonable exercises to effectively gain muscle. Get yourself to have a better muscular tone.

If you want to build muscle, you have to have a process that makes your muscles sore. The process of increasing muscle growth is the process of repairing the thin muscle fibers in the muscle after breaking, and the re-repair after each break can make the muscle thicken, and the muscle content of the body will increase accordingly. Eat small meals often, nutritional matching, carbohydrates, proteins, lipids, vitamins, minerals, reasonable proportions, and combined amounts.

Good sleep is conducive to the secretion of growth hormone, better conducive to muscle building, and ensuring 7-8 hours of sleep a day is very important for people who gain muscle.

In the case of muscle gain, it must generate calories to make a profit, so it is necessary to increase fat during the muscle gain period. However, if the fat is lifted too much, then in the middle and late stages, too much muscle tissue may flow out, which is not good overall. There are foods with a high glycemic index and foods with a low glycemic index, and foods with a high glycemic index are called fast carbons, also called dirty carbohydrates.

For example, fried foods and their drinks and desserts are minimized because they have a strong increase in blood sugar levels and high levels of insulin glargine, which leads to faster fat accumulation. Foods with a low glycemic index are called retarded carbohydrates, which are less harmful to insulin secretion, and at the same time, because they are released slowly, they are not very easy to cause fat accumulation.

For example, Li mai, bud rice and some other foods with more fiber are called retarded carbohydrates, and this kind of food should be selected as much as possible during the muscle gain period. Doing aerobic training independently, at first I can't say that aerobic exercise will lose muscle, I think moderate aerobic exercise is beneficial to the endocrine system, body shape, muscle tissue sensitivity, etc., but it is beneficial to muscle gain. The duration of aerobic exercise is recommended to be controlled within 40 minutes, and it is best to choose an average speed running or cycling at night or in the morning on an empty stomach.

Raise the main topic, improve the fitness strength exercises, should be anaerobic exercise muscle training as the leading, aerobic exercise ** assisted, <>

At the same time, muscle training should be sufficient, the amount should be sufficient, and the net importance should continue to test the limit value of muscle tissue. The posture of muscle training should be standardized, from shallow to deep. Develop an effective muscle training regimen.

There is also in the diet, muscle gain is not weight gain, you can eat less at the main meal, eat more fish, beef and mutton, raw eggs, chicken breast, broccoli and other foods. Eat less raw pork, and eat less of many fatty foods. Don't drink alcohol, especially beer.

Not to mention the muscle building powder, which contains carbohydrates. Don't stay up late at night.

If you want to build muscle while working out, you should first pay attention to nutrition, consume 50 calories and three grams of protein, six grams of carbohydrates and one gram of fat every day, and put carbohydrate absorption 30 minutes before and 30 minutes after workout.

When exercising, you should pay attention to doing some strength training, combined with aerobic exercise, which can effectively build muscle. It also needs to be supplemented with the right amount of protein powder and high-quality dietary fiber.

Be sure to regulate your breathing, and also control the time of exercise, it is best to choose to cycle in the morning, which can build muscle.

Principle 1: The target muscle group should be fully rested and should not exercise frequently.

Large muscle groups need to rest for 3 days after each training session, and small muscle groups need to rest for 2 days before they can work for the next round of training. The pectoral, back, hip, and leg muscles belong to the major muscle groups, while the arms, calves, shoulders, and abdomins belong to the small muscle groups.

We arrange 2-3 muscle groups for training each time, and arrange training for other muscle groups the next day, such as: train chest + arms today, shoulder + back tomorrow, legs + buttocks the day after tomorrow, a cycle for 3 days, so that the combination of work and rest, so that the muscle groups can get enough rest.

Principle 2: The principle of gradual progress, and gradually increase the level of weight bearing on a state-by-state basis.

When it comes to resistance training, we need to start with low weights and don't blindly pursue heavy weights. When we are familiar with the movement standards, with the improvement of muscle endurance and muscle dimension, and then increase the weight bearing, and carry out heavy weight training, the muscles can grow stronger and stronger.

Weight training is not static, we need to regularly test your maximum weight level, choose the right weight for you, you can effectively improve the efficiency of muscle gain, and avoid muscle bottlenecks.

Principle 3: Compound actions take precedence over isolated actions.

When we are training, we should pay attention to the training of compound movements, not just do isolated movements. Novices should start with compound movements, which can drive multiple muscle groups to participate in training at one time, which can improve the coordination and coordination of the body, and the muscle-building effect will be higher.

Isolated movements can only drive a muscle stretch of the body, which is of little significance to training for novices, and our training plan should focus on squats, bench presses, rows, presses, deadlifts, pull-ups, parallel bars arm flexion and extension and other compound movements for training.

Principle 4: Pay attention to the development of leg muscles.

When strength training, don't only focus on the upper body muscles and ignore the development of the lower body muscles. We should pay attention to the exercise of leg muscles, the lower limbs are the source of strength, and the development of the legs will affect the sense of line of the whole body, and it will also affect the speed of your muscle gain.

The legs are the largest muscle group in the body, and if you don't train your legs for fitness, you are prone to fall into a bottleneck, and your strength level is easily trapped, and you can't break through the weight level during bench press and deadlift. We need to ensure leg training 1-2 times a week, focusing on the balanced development of the whole body, in order to develop a good-looking body line.

Eat more protein-rich foods, such as eggs, beef and mutton, etc., don't overeat, the most taboo thing to gain muscle is not to insist, three days to break the hail fish, two days to open the sail and dry the net will not have an effect.

You can do more strength training, through the way of exercise, you can make your muscles more strong, but also need to supplement enough protein, combined with a healthy diet, regular work and rest time is good.

First of all, you should make an exercise plan according to your physical condition, and then make a diet plan, which can be a good way to gain muscle.

First of all, the first point you should know is that you must make your muscles explosive during the period of increasing muscles, and after having explosive power, the muscles will become very cautious and elastic, and the second point is that during the period of muscle gain, you must know how to eat more, low-calorie protein-containing foods, so that your muscles can become very tight and elastic, very strong.

The first point you should know is that on the premise of increasing muscles, you must open the muscles in order to make the muscles burst out of the sense of strength, and the second point is to do such movements, which must make the arms very powerful when doing it is more effective.

You must know these three points, eat, sleep, and practice. 1.Eat more high-quality protein, eggs, skinless chicken breast, cod, pork tenderloin, beef, shrimp. 2.Get enough sleep to help with hormone secretion at night. 3.Targeted training.