No secrets. Secrets.
As we all know, increasing muscle mass is not based on an imported training plan or a magic diet plan of Mexican pharmacies. Sadly, many people are still willing to waste months or even years of precious time trying some eccentric training and diet plans. I am one of them.
The only correct way to increase muscle mass is to strictly follow the basic training and nutrition guidelines that have been proved effective by bodybuilding champions. With the development of bodybuilding today, scientists have had enough time to study and verify which principles are effective and which are not. Qiao Weide's training rules are the summary of those effective principles, and it is these principles that have cultivated bodybuilding champions from generation to generation.
Determine achievable goals
If you want to gain 30 kg of muscle, it will take three years to achieve it. Most people who want to gain muscle 12 kg or more a year will fail. The reason is either disproportionate exercise or excessive body fat. The realistic goal is to gain muscle 1 kg every month.
Make a plan and follow it.
If you are a beginner, the initial training should be 2-3 times of moderate weight per week, plus 1-2 times of aerobic training. This introductory project helps to strengthen the joints, ligaments, muscles and cardiovascular system, and lays a good foundation for entering heavy load training in the future.
Load is the driving force of muscle growth. Gradually increase the load on your muscles and make them grow, and your body will get bigger and bigger.
Reasonable diet
The common mistake that bodybuilders make is that there seems to be no tomorrow in training, and improper diet is also an important factor that destroys the training effect.
The basic knowledge of nutrition is that protein is the raw material of muscle fiber, and carbohydrate and fat are the energy sources of training. To ensure complete recovery and muscle growth, it is necessary to ensure daily intake of 1g protein per pound of body weight. Because each meal can only absorb 25-30g of protein, it is best to eat it every 2-3 hours. In addition, make sure to eat enough carbohydrates and fat, otherwise you won't have strength training.
insist on
It takes a long time to increase muscle mass. After three days of fishing and two days of drying the net, the muscles can't get the stimulation they deserve. If you often forget to train and eat, I suggest you hang a warning sign in a conspicuous place to remind you at any time.
Enhance the cardiovascular system
It is important to develop muscles, but aerobic training can't be ignored. Regular aerobic training can improve the efficiency of blood transport nutrients, and also improve your endurance and your body's ability to burn fat, thus ensuring that you get muscle instead of fat.
Arrange aerobic metabolism training plan, preferably 3-4 times a week.
Maintain correct technical movements.
It is very important for long muscles to keep correct technical movements in heavy weight training. The correct technical action means that all the energy is concentrated on the training ground, and the action should be complete, and you can't rush or rush, and you can't use the rebound force or inertia of the action. In addition, each group should use a completely controllable weight, consciously exert force at the apex of muscle contraction, and control the deceleration when descending.
Gradually increase the load
The basic principle of weight-bearing training is gradual loading. The load is determined by weight, strength, speed, difficulty and other factors. If the load is not continuously increased, the muscles will get used to the original load level and stop growing.
Pay attention to your body reaction.
One day, if your body tells you that you can practice more groups, do more movements or use more weight, then do it. If your body sends a signal, you should not train today, or you will get hurt, so you should do it accordingly. If you often feel muscle pain or listlessness during training, it is your body telling you to rest for a period of time, a day or a few days. If you train hard but don't gain muscle, it's your body telling you that you don't get enough protein or calories, so you should adjust your diet.
Pay close attention to the signals from your body, and you will become more professional.
Use supplementary nutrition
Supplementary nutrition, especially high-protein nutritional supplements, is priceless (especially important for people who work full-time, go to school or live a busy life to meet the daily nutritional quota). Another advantage of using nutritional supplements is that it is convenient to count the quantity of various nutrients, so that you can know what you are doing at any time.
Remember, be sure to provide your body with adequate nutrition and don't overeat. This is more important than any factor.