The difference between muscle gain and weight gain: the concept of muscle gain is to increase muscle content, which is called lean body mass. Muscle building can build bigger and thicker muscles and make your body stronger. Weight gain means eating without restraint to make yourself fat, and the body fat content will increase upwards, making yourself look uglier besides being fat. Therefore, the difference between the two is not only reflected in the quality form, but also requires scientific training methods to achieve the purpose of reasonable muscle gain. We won't discuss how to gain weight here. Time will tell you the answer when the water is happy.

Then let's talk about how to gain muscle.

First of all, you have to understand how to promote muscle growth. In fact, I understand that you may be bored, but it's like falling in love. You want to enjoy sweet love with your girlfriend. If she is happy, you will be happy; If she is sad, you will be sad, and of course you will coax her. But in most cases, you have no idea why she is happy or sad. So many times, I tried my best to coax her, and I did what I had to do. Why is the mood still like this? That's why you don't understand the essence and what she needs. The same is true for muscle gain. If you want to treat it as your girlfriend, you need to know what it wants. That is the three growth mechanisms of muscle gain (mechanical tension, metabolic pressure, muscle destruction). You try to find a way around these three points, and your muscles will grow normally ~

Mechanical tension: refers to the external force that muscle fibers are pulled. The greater this force, the more muscle fibers recruited by the central nervous system will do work, and the higher the activation degree of the target muscle, the better the training effect. Actual training is generally achieved by increasing weight, of course, on the premise of correct movements. The weight here refers more to the weight that you can control than to gain weight blindly. For example, the beginner's empty pole pushing shoulder can be well controlled, and any more will cause movement deformation and reduce the training effect. The master may be able to control it with greater weight and get good results.

Metabolic stress: Metabolic stress is the proprioception caused by the accumulation of metabolic substances such as lactic acid and hydrogen ions during training. When entering this stage, the delivery and supply of oxygen are hindered. Continuing training will further increase the accumulation of metabolites. So as to trigger neuroregulation, transmit electrical signals to cells, stimulate hormone secretion and strengthen the synthesis of protein. Simply put, metabolic stress will send a message to the brain, "synthesize more muscles next time, or other brothers will not be able to carry it." Thereby promoting the secretion of hormones to synthesize muscles, so that the body can better adapt to the next stress.

Muscle destruction: as the saying goes, break and stand, die but not die. If you want to get bigger, you have to break it first. Tear your muscle fiber with training (a little scary, but more vivid), then the brain will not allow any part of the body to be injured, but deliver nutrition and secrete hormones to synthesize and repair the torn muscle fiber, and at the same time strengthen it to avoid the next injury. Then someone will ask, how do I know if my muscles have been damaged? This can be called muscle soreness. Although first of all, the principle of gradualism. Many friends have just started training. Because I am eager to gain muscle, I just try to lift the weight. As long as I can pick it up, I can gain more weight. This is not only not easy to get hurt, but also effective for your training. First of all, choose a small weight and feel the strength of the target muscle group to get better stimulation and improve your training effect. As the body slowly adapts, then choose to increase the weight, increase the weight as moderately as possible, and increase the weight under the premise of the standard of action completion.

Second, the overload principle. Overload here refers to the load that exceeds your current training intensity. If you want to gain muscle, what you need is to constantly exceed the current training intensity to put pressure on the muscle and make it grow. The embodiment of overload can be the increase of weight, the number of groups, the number of times, the shortening of rest time and so on.

Third, the principle of excess recovery. Every high-intensity training destroys the muscles of the body, so recovery after training is very important! Very important! Very important! Say it three times ~ ~

Many people pay attention to training rather than recovery. In the end, instead of gaining muscle, they "lost weight" and even their physical condition declined. This is the recovery after practice that has not been done. First, stretch. Every time your muscles are highly contracted, your muscle tension changes. Stretching can help us relieve soreness, transport nutrients, reduce muscle viscosity and restore our muscles to the best initial length. Sleep, our body is not actually synthesized in training, but is synthesized and repaired by hormone secretion at night. Ensuring 6-8 hours of sleep is very necessary for the recovery of the body. In addition, some physical means, such as massage to relax and taking a bath in hot and cold water, are also good ways to recover, which will also help you to have better sports performance in the next training, thus ensuring the progress of your fitness and achieving your goals.

Finally, I wish you all to achieve your fitness goals as soon as possible and build your muscles max, Olkin ~ ~