Ordinary people need another way. Another way to gain muscle quickly, to avoid physical and psychological damage caused by overtraining because of doing too much too fast. The following is How to Grow Muscle: The Ultimate Course of Muscle Enhancement.
1. Be strong first. Greater strength means more muscles. Start strength training. I advocate weight-bearing exercise because it allows you to start with a small weight and then increase it continuously. Weight training is equally effective. Start with the barbell bar, learn some correct skills, add some weight every time you exercise, and force yourself out of your comfort zone.
2. Use free weight training. You can lift the maximum load with a barbell. The greater the weight, the greater the stimulation, which means more muscles. Dumbbell is a very good auxiliary exercise equipment, but it is not suitable for main training. Please stay away from the fitness equipment.
Safe. The machine forces you to do some fixed and unnatural actions. These behaviors may cause physical injury. Free weight training repeats natural movements.
Efficiency. Free weight training forces you to control your weight and balance. This is better than the machine to exercise muscles, because the machine has helped you to ensure balance.
Efficacy. The strength gained by machine training cannot be transferred to free weight-bearing equipment or real life. No machine can help you control your balance in real life.
Diversity. You can do hundreds of exercises with only one dumbbell. You can also save money and space, especially when you want to build a home gym.
3. Do combination exercises. If you have practiced basic strength and muscle mass, a single training is not bad, but if you are going to gain muscle, it is best to stimulate multiple muscles at the same time.
Instead of endless biceps bending, palms outward, palms inward, pull-ups and barbell strokes.
You don't have to stretch your arms, you can do bench press, lift pressure, or bend your arms in parallel bars.
Of course, don't do leg flexion and extension, do some squats and hard pulls.
Exercise leg muscles. Squat is good for your whole body. This is the most important training. Once you can squat with a weight of 300 Jin, you must be completely transformed. This is a free-weight squat with the hips below the knees.
When you do squats and hard pulls, all your muscles tighten. These movements make your body a whole and let you cope with heavy things. Don't waste time on biceps bending. If you can squat down and pull hard with a load, your arms must be already thick.
5. do full-body training. Don't listen to the advice of bodybuilding magazines. When you have laid a good foundation, it is good to do some body separation training, but only if you can squat with a weight of 300 kg.
Can't squat or haven't done it? You can refer to the 5x5 project on the following StrongLifts website. This project requires training three times a week, including some combined exercises such as squat, hard pull, bench press, barbell rowing, barbell lifting to the head, pull-ups, parallel bars arm bending and so on.
6. Ensure recovery. Professional athletes train five or six times a week. However, they didn't do that at first. It was not until they became bigger and stronger that they increased their training intensity. If you want to train according to their plan, you will get hurt because of overtraining.
Rest. Muscles grow when you are resting, not when you are training. At the beginning, I did full-body training three times a week, focusing on training intensity, not training time.
Go to sleep. Growth hormone that promotes muscle growth is released during your sleep. Try to rest for 8 hours. If your lifestyle allows, take a nap after fitness.
Drink water. This can avoid dehydration and help muscles recover. Drink two glasses of water every meal, and drink a little from time to time during fitness training.
Eat it. Eat like a horse, sleep like a baby, and you will grow like a weed. If you don't add enough calories to ensure recovery, no amount of training is useless.
7. Eat natural food. Your body fat content will be reduced, so your muscles will look better. Foods containing vitamins and minerals will help you recover. In 90% cases, stop eating boxed food and eat natural food. You can go to the food section on the strongelevator.
Protein. Meat, poultry, fish, eggs, milk
Carbohydrate. Brown rice, oats, whole wheat pasta, quinoa
Vegetables spinach, cauliflower, tomato, salad, carrot.
Fruit. Bananas, oranges, apples, pineapples, pears
Fat. Olive oil, fish oil, real butter, nuts, flaxseed,
8. Eat more. Training is more important than food for muscle exercise. However, you must eat enough food to get the best recovery. Most people do not have enough to eat. You should eat more to gain muscle.
Have breakfast. Replenish energy in the first hour in the morning. To learn how to form the habit of eating breakfast, you can try the following 7 breakfast recipes.
Add meals after training. Supplementing protein and carbohydrates after training is helpful for muscle recovery and rebuilding energy reserve.
Take it every 3 hours, 6 times a day. Give your muscles a stable supplement of protein, accelerate muscle repair and recovery, and accelerate metabolism.
Eat a diet of 0/8 calories per pound of body weight/kloc-. Use the FitDay website to help you keep track of your daily calories. You need to consume at least 18 kcal per pound of body weight to ensure your weight.
9. increase the weight. If your weight is only 140 kg, then no matter how hard you train, you won't look muscular. Go and see the guide on how to gain weight for ribs. Here is the most important part.
Eat high-calorie food. 100 grams of raw spinach contains 25 kilocalories, but 100 grams of rice only contains 380 kilocalories. Eat some pasta, oatmeal, olive oil, assorted nuts, etc.
Increase strength. Increase the weight of the squat to at least 300 pounds. Muscle size is directly related to the strength gained. If you want to gain muscle, you must first increase your strength.
Drink whole milk. If you don't mind eating more fat, add 1 gallon whole milk to your daily diet and make it the first priority. If you can combine this with squat exercises three times a week, you can gain 25 pounds a month.
10. Get protein. Protein has the highest thermal effect. You need to consume 1g protein per pound every day to gain and maintain muscle. In other words, if your weight is 160 lbs /72 kg, you need to consume 160 grams of protein every day.
Red meat. Lean beef, steak, venison, buffalo,
Poultry, chicken breast, broiler, turkey, duck,
Fish. Tuna, salmon, sardines, mackerel,
Eggs also eat yolk. Egg yolk is rich in vitamins.
Dairy products. Keywords milk, cheese, quark cheese, yogurt, whey,
If you weigh 160 pounds, eat a can of tuna for lunch, 300 grams of quark cheese for snacks, 300 grams of meat and 500 ml of milk for dinner, then you will consume 160 grams of protein a day. If you are a vegetarian, there are some ways to supplement your daily protein.
Perseverance. Increase strength, record progress, and persevere until you get the muscles you want. Stick to this method for two months, and you will see great changes in your body.