In our fitness training, if our fitness goal is to gain muscle and weight, then we need to pay attention to many various details and achieve many important points in the process of fitness training, because we need to know that muscle growth will be a difficult process for most friends, and muscle growth itself is a very complicated process.

For example, if we can effectively pay attention to these two points in the process of muscle gain, we can effectively increase our muscles to a great extent.

So, Bian Xiao, I will introduce these two points to you, hoping to help you and make your muscles grow more effectively.

First, make changes in the bottleneck period.

What we need to know is that our muscles are likely to encounter bottlenecks in the process of growth. Generally speaking, after training for about three months, we are likely to encounter the bottleneck period of muscle gain.

The main reason for the bottleneck period is that the muscles in our body will have certain adaptability, that is, if we do a kind of training for a long time, then the muscles may adapt to this kind of training.

Generally speaking, if we encounter the so-called bottleneck period in the process of muscle gain, then we need to make some changes in strength training.

For example, we can increase the training weight and let ourselves do heavy training, if the previous strength training was about 10RM.

Then if you want to get through the bottleneck, you can use 3RM or 6RM training weight for strength training, so that you can help us get through the bottleneck to a great extent.

In the process of strength training, if you want to get through the bottleneck period, you can not only change the training weight you choose, but also change the rest time between groups appropriately.

Second, you can drink sports drinks properly during training.

We have many friends. In the process of fitness training, we usually drink a certain amount of water to replenish our body's water. Generally speaking, we drink water during training and do it several times.

However, if we can drink some sports drinks properly during the training, it will help us improve the training effect.

Because what we need to know is that in fitness training, our bodies will sweat a lot. These sweats contain not only water, but also some inorganic salts.

If only white water is supplemented during training, it is difficult to replenish inorganic salts lost in the body to some extent.

Therefore, in the process of fitness, it is very helpful for us to drink some sports drinks properly, and drinking some sports drinks can also improve our sports state, thus improving our training effect.