Fitness does not grow muscles for a long time, which is a problem that many fitness enthusiasts will encounter.

The problem is that there is no muscle growth, no welfare period and no bottleneck period from the beginning.

Next, I will analyze it with you in simple words.

The diet is definitely wrong.

First of all, the subjects do 45 kg dumbbell bending and 80 kg barbell squat every day, which is enough.

For early people, there should be a period of rapid muscle growth.

During this period, the weight will obviously weigh a few kilograms.

But why not grow?

Long muscles need enough protein, about 1.5-2g per kilogram of body weight, which is basic.

But you only ate skim milk and protein.

This is far from enough.

Besides, you said that you eat a lot, but you eat a lot of carbohydrate, and eating too much carbohydrate won't make you gain muscle.

Suggestion: Spend 400 yuan to buy a bucket of delicious protein powder, or eat more protein-rich foods such as eggs, meat and fish every day.

The training action is too single.

Dumbbell bends and barbell squats are good, but it is difficult to exercise your whole body.

Push-ups and self-weight squats can enhance physical fitness, but it is not enough to increase muscles by this alone.

Especially push-ups, if you really feel in place, generally speaking, your chest will hurt for several days before you can recover.

But push-ups, for most people, don't feel anything after finishing, but a group of shoulders and arms hurt.

So I suggest: instead of push-ups, you can use bench press instead of push-ups to practice chest muscles, which is very effective.

You can try doing pull-ups and other actions.

One action can do 500?

When I saw this picture, I felt incredible. This amount is equivalent to my two-day amount.

Under normal circumstances, if it is muscle building exercise, according to the physical quality of ordinary people, if you do 500 exercises, your body may fall apart.

Therefore, I guess that your 500 pieces are large in quantity, but the quality is not enough, in other words, the weight is not enough! !

Did aerobic exercise completely.

Therefore, I suggest changing the squat into a weight-bearing squat, with a squat amount of 8- 15, and doing five groups.

This amount is what you can do with all your strength.

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1. Add more protein.

Don't ask a lot, but ask every movement to make your muscles uncomfortable.

Don't just stare at a few exercises.

I hope I can help you ~

Muscle growth is nothing more than eating, practicing and sleeping.

Let's talk about exercise instead of eating and sleeping.

1. Muscle growth adapts to this metabolic pressure, and your daily training tends to be too stable.

For example, walking is also a kind of exercise. When walking, muscles also participate in work. If we walk every day, our muscle mass will not be improved. This is because the body has adapted to this way, and the muscles are accustomed to this kind of exercise, so it will not improve.

2. Muscle growth follows the overload principle. You have been exercising, but when the times * times * interval * weight and other factors in each training follow the normal state, the total amount of training is almost unchanged, so there will be no overload, which will lead to unsatisfactory muscle gain.

3. A very important factor leading to muscle hypertrophy is muscle tearing and repair. Coupled with the training of centrifugal contraction, it can lead to the biggest tear of the muscle, and then it can be repaired when eating and sleeping (if the shoes are muscles, will the shoes be bigger?