Practice for two hours at a time! ! If you don't use any hormone precursors (androstenedione, androstenediol, dehydroepiandrosterone), the strength training time should not exceed 1 hour at a time! Too long training time will lead to the decrease of androgen secretion, which is not conducive to muscle growth.

If you want to gain muscle, you must have a scientific strength training plan and a diet with high protein, low fat and low carbohydrate to get twice the result with half the effort. Because muscles grow in the cycle of destruction (strength training)-repair (supplementing protein). In strength training, training will destroy muscle fibers, and supplementing protein is used to supplement the damaged muscle fibers. In the process of supplementation, the original muscle fibers will gradually become larger, which is the basic principle of muscle growth. If we continue to train them before their muscles recover, it will only have the opposite effect. Therefore, strength training and protein's supplement are the key to muscle growth.

As mentioned above, supplementing protein is the key point to gain muscle. Then let me take a look at the ingredients of muscle gain powder and protein powder respectively. Although the name of muscle-building powder is called muscle-building powder, its main component is carbohydrate (maltodextrin) not less than 70%, and protein not more than 30%. Its function is to relieve hunger after strength training, similar to the effect of Snickers. The main ingredient of protein powder is protein. Although the products of different brands are different, the proportion of protein is not less than 80%, so its muscle building effect is far better than that of muscle building powder.

Fat, protein and carbohydrate, three macro nutrients, will be converted into fat and stored in the body as long as you consume more than you consume, so it's not just a matter of what to eat, but how much to eat. These two products have no side effects, but if protein ingests more than his weight, it will put a greater burden on his kidneys.

At this stage, if you can cook or bring food at home by yourself, there is absolutely no need to eat protein powder, because it is too convenient to obtain protein, such as egg white, dairy products and bean products. If you don't have time and conditions, eat protein powder. Within half an hour after the end of strength training, take it with water, and drink plenty of water when eating protein powder to avoid kidney overload.