First, we should make it clear that our Asian genes determine that our muscles are not as big as those of Europeans, Americans and Africans, so we should make psychological preparations in advance. It is unlikely that you will become a big shot like Schwarzenegger.
Secondly, it should be clear that apart from your exercise and diet, the most important factor of muscle size is testosterone, which is a hormone secreted by our body, and the amount of testosterone secreted is largely determined by genes.
Fortunately, most people's testosterone secretion is actually unbalanced, so regular exercise can make testosterone secrete more.
Third, we must pay attention to our diet. If you eat too many calories, you will accumulate fat and cover up your muscles.
And if you eat too little, you can't supply your muscles with growth and consumption.
Fourth, when training, muscles must be fully activated. Muscle growth is originally based on tearing, then recovering, then tearing and then recovering.
If you don't tear the muscle, there will be no change, just a little tighter at most.
Fifth, pay attention to rest. Muscle recovery usually takes 48 hours. If we can't give them time to recover, it may be counterproductive.
It's dangerous not to rest your muscles. There will be a disease called muscle strain waiting for you, and then you can't even lift a bucket of water.
Sixth, the rest time should not be too long. If you go to the gym once a week, that kind of use will only make you recite the name of a bodybuilder.
Generally, the rest time of fitness should not exceed three days, otherwise the effect of previous training will be weakened.
Mastering the above points, generally speaking, you will have strong strength and muscles, and fitness is something worthy of lifelong investment.
Don't give up, don't be discouraged, don't give up, this is you, this is Mr. Bodybuilding.
The author of this article is Australian papaya.