What is a high-quality fitness training plan? Why is it so difficult to get in shape? What should I do if I have been exercising but I can't build a muscle? Such problems not only plague amateurs like us, but also professional fitness players sometimes encounter bottlenecks.

I have seen many professional bodybuilders' answers to this question, mostly from three aspects: training, diet and rest.

Let's talk about training first. High-quality training is the necessary foundation of muscle exercise. How can it be regarded as high-quality training?

Action standard is the premise. On the premise of standardized movements, to gain muscle, it is necessary to have large weight, multiple groups, high density, peak contraction and centrifugal contraction, and each group should be exhausted, and the training plan should be adjusted appropriately.

After each training, the muscles are almost sore and swollen, reaching complete congestion.

Then there is diet. Generally speaking, you must ensure that the energy you consume every day is higher than the energy you consume to gain muscle. Daily diet-protein, carbohydrate, fat, vitamins, minerals, etc. Is indispensable. In particular, it is very important to add meals after training. This window period is the golden time for the body to absorb nutrients, so you must ensure the intake of nutrients during this window period.

In fact, many good friends have no effect on muscle gain, just poor diet. How do they gain muscle by eating several protein a day? You know, even if you don't exercise, normal adults should consume 1g protein per kilogram of body weight every day. If you have a certain intensity of strength training, you will consume 1.5-2g per kilogram, or even more. Adding 6g protein to egg yolk at most is a drop in the bucket for healthy friends who want to gain muscle. If you want to gain muscle, you should follow the requirement of per kilogram 1.5-. Of course, besides protein, other nutrients are also indispensable.

Finally, have a good rest. If you want to gain muscle, you must have good rest and rest time. After high-quality training, your body needs good rest and nutrition to recover. If you stay up late, you will not have a good rest and your body will not recover well. After a long time, you will easily get tired, leading to the risk of injury, not to mention gaining muscle.

To gain muscle, we must start with training, diet and rest, so as to get twice the result with half the effort.

This article was compiled and published by Star Channel International Fitness Institute (/), thank you!