Second, we should complete the above training plan with muscle purpose. Some people have completed the training plan, that is, targeted muscle gain. However, in order to achieve the actual effect of muscle gain, it is necessary to be targeted and effective, that is, to achieve the basic principles of muscle gain. The basic principle of muscle training is excessive recovery, which means that you have to stimulate a muscle enough to tear the chemical fibers of the muscle to reach the standard of muscle training. Part of a user's exercise and fitness plan is a posture plan. He is not interested in muscles, such as flat support today and push-ups tomorrow.
There are posture plans, such as handstand plan and Russian plan. But there is a plan to increase muscle, and the plan to increase muscle should ensure the purpose of increasing muscle. That is, from now on, your training plan should become which muscle to practice today. For example, if you exercise your chest muscles on Monday, you must repeat dozens of muscle exercises, all of which are primary and secondary postures, bench presses and flat support. However, the purpose of muscle and the feeling of muscle are very important. You should make your muscles feel, which is in line with the purpose of muscles and can increase muscles.
Third, improve the intensity. In the past training, you added a lot of strength to your muscles, so how much will your muscles change in the end? Keep a strength for a long time, and the muscles will be integrated with this strength and will not become bigger. Some gamers bench press 40KG, 202 1 bench press or 40KG last year, and then came back and said to me, why not do muscle training? Because your training intensity has not changed, your training this year is actually just a warm-up exercise, which can't achieve the effectiveness and stimulation of muscles. If you want to keep your muscles growing, you need to constantly improve your strength. There are many ways to improve strength, such as increasing training time, increasing training times, increasing posture frequency, increasing weight and difficulty coefficient. This method can be used, or to go back to the second point, you have to let your muscles feel. The more obvious the feeling, the higher the actual effect of muscle gain.
Fourth, we should leave enough time for repair. For natural fitness game players, the resilience of human body directly affects the actual effect and training intensity of muscle exercise. If your body hasn't been repaired, then your training intensity can't be increased, so your training becomes warm-up exercise training. If your muscles are not completely repaired and you have completed a high-intensity training, then your muscles are too tired, which will lead to muscle strain. So the restoration of harmony is very important. So, why is everyone's usual exercise and fitness plan to practice chest muscles today and back exercises tomorrow? It is to let the muscles rotate and repair, and ensure everyone's training intensity and the actual effect of muscle gain. However, if you train all over the body every day and practice your chest, back and abdomen, then do it, otherwise the overall training intensity will be less, or your body will get sick sooner or later.
Fifth, we should make up enough muscle nutrition and practice eating seven points, especially muscle gain. If you eat well enough, you can get rid of these people who lack nutrition quickly under the same training intensity. Especially those who open beef and mutton restaurants and sell pigs at home, if they go to the gym to lose weight, they will develop very fast.
The basic principle of muscle augmentation is excessive recovery, and excessive is spillover. Which overflow? When protein overflows and protein fills, it exceeds the original muscle mass, and your muscles become bigger at this moment. If the training intensity is high and there is a lack of nutrition, it will become thinner and thinner, muscle repair will be slower, and energy will decline to a certain extent. In the case of people's specific muscle gain, the nutritional composition is the easiest to widen the difference, which is also the primary reason why some people say that exercise and fitness cost money.
The above five rules are the most important five rules, and all muscle building methods are actually based on the above five rules.