Maybe you run a gym diligently, but the effect of gaining muscle is often unsatisfactory, and sometimes there will be a phenomenon of "losing muscle", which is very frustrating.

Muscle exercise is a systematic project, which can be achieved not only in the gym, but also in five aspects.

A, the training intensity is not enough.

First of all, let's look at the principle of muscle fiber fattening:

(1) Muscle fibers were slightly damaged during exercise.

(2) Supplementing necessary nutrition for muscle fiber repair.

(3) Repair and thickening of muscle fibers.

Through the above three links, you can achieve the goal of increasing muscle. So the intensity in training must be achieved.

But for beginners, the common mistakes in sports are: in a hurry, trying to practice every movement, and as a result, every movement is not practiced in place, just browsing.

For example, practicing chest muscles, doing bench presses, practicing back, pulling up and down. Some people seldom go to the gym once because of the time, and operate all kinds of equipment once.

B, too much aerobic training.

Pay attention to the proper control of aerobic training when increasing muscles.

Of course, aerobic exercise is not completely avoided during muscle gain. Proper aerobic exercise can make your appetite peak and enhance your heart and lung function.

It is recommended to carry out aerobic training 2-3 times a week during the muscle building period.

C, there is no goal at all, no plan.

"Practice three points and eat seven points", all of which require you to make a good plan and make appropriate arrangements.

For example, how to arrange the training of the three major muscle groups of chest, back and legs, and give enough rest time to give the muscles a buffer period, and how to consider the arrangement of shoulders, arms and other parts? All these require a plan.

D, do not pay attention to carbohydrate intake.

Remember: carbohydrates are one of the most important sources of calories during muscle building, which can help transport amino acids in your protein powder drink.

In muscle formation, besides protein, another important substance you need is carbohydrate.

In addition, be careful not to go astray.

Gain muscle ≠ gain weight!

During the muscle building period, we should pay attention to avoid excessive fat intake, but should supplement enough protein and eat more foods such as protein, beef, chicken breast and shrimp.

E. lack of rest.

Muscle fibers repair and gain weight during sleep. If you train perfectly, but don't ensure enough sleep time, then everything in muscle building is in vain.

Getting healthy muscles needs a systematic method, which needs to be strengthened from three aspects: diet, fitness and sleep. These three aspects are very important and indispensable!