The most important principle of muscle growth is excessive recovery. Muscle is composed of the most basic muscle fibers. Through weight-bearing and resistance training, the muscle fibers in the exercise area will be slightly damaged, and the injured muscle tissue will release a substance called cytokines. After receiving the signal, the body will repair the slightly damaged parts through nutrients. By repeatedly stimulating muscles and recovering, the purpose of increasing muscles is achieved. On the contrary, if it cannot be achieved for a long time,
During the novice welfare period, people who exercise in the first year are prone to gain muscles because they have never felt pressure, and their muscles can increase by about 10kg- 15kg. After that, the muscles will gradually get used to the oppressive feeling of normal training. Those with certain experience can gain about 2-3 Jin a year, and those with experience can gain about 2 Jin.
2. Diet and rest are more important.
Whether it is to gain muscle or lose fat, training is only a prerequisite. About 90 minutes of training is enough. What can play a decisive role is actually diet and rest.
For muscle gain, a good diet plan can improve the recovery speed of muscle and achieve the goal of accelerating muscle gain. For fat reduction, the diet is not controlled, not only the weight will not be lost, but even the training will become useless.
Adequate sleep can not only speed up the recovery of the body, but also make you more energetic, make full preparations for the next training and improve the training effect.
3. Different training methods create different muscle shapes.
The gym is like a large character processing factory. It can not only create a muscular figure on the bodybuilding stage, but also create a model-like figure, delicate muscle lines and even perfect curves through different training methods, movements, weights, groups and details.