1, muscle awakening period

If you want to increase your muscles, you need to wake up your body. Only after a certain amount of stimulation can the muscles be awakened. Therefore, in this learning period, we must keep up with the action.

When the study period has passed half a month, everyone can increase the difficulty appropriately. Although the training arrangement may not need to be changed, the weight must be increased, and the weight that can be done before will be increased to about 8 times, so that the training intensity can be gradually improved.

2. Arrangement of the amount of exercise

During this period, training arrangements can be made every other day, that is, taking a day off and exercising. It takes an hour of training every day, and the arms, legs, chest, back and abdomen should be practiced until the stomach. Large muscle groups need 2-3 movements, and small muscle groups need 1-2. Each movement should be formally completed in two groups, and each group should exercise 10- 12 times.

You don't need to be too heavy. Wait until your training is strengthened, then consider increasing weight, which is of great help to muscle growth. In the process of training, it must be noted that no matter which muscle needs a week to recover. Therefore, in every training, we should carry out intensive training, so as to stimulate the muscles and give them time to recover, so as to make them grow.

Extended data:

Matters needing attention in increasing skeletal muscle:

1, don't just look at weighing scale.

When many people gain weight, one of the mistakes they make is to look at their own weight and weigh themselves to see if they have made progress. In fact, this weighing scale can only tell him what he has gained in weight, but he can't tell him what he has gained, whether it is fat or muscle. Although some people gain weight by body fat, others gain weight by muscle.

If there is no way to tell, I really want to know the fat in my body. I can use body fat measurement to see if I can gain muscle. Weighing body fat will make you really understand what you have added, make it valuable, and make adjustments to your diet.

Step 2 set reasonable goals

At the beginning of training, the speed of muscle gain is the fastest, but with the passage of time, the speed of muscle gain will become slower and slower, because the recovery time of steroid circulation in the body is longer. So you can't set goals according to the speed of muscle growth, because it is unrealistic in life.

Muscle doesn't grow as fast as you think. If you really want to gain 30 pounds a month, it may make your body store too many steroids and restore your previous weight. Sometimes you will have a heart attack.

3. Eat more clean food.

You can eat more clean food and keep your weight by eating a certain amount of calories. You don't need too many calories, just enough for your body to metabolize normally. Many people will choose to eat healthy chicken, rice and potatoes, which are clean foods and good for their health.

People's network-the correct way to open muscle training