The principle of muscle growth is not put on women, but has become another set. Exercise physiology and musculoskeletal are the same, and fitness actions are available to both men and women ~ It's not the hips and legs that men lift iron to practice, but women can practice by kicking out of thin air. On the contrary, the only difference is that women's testosterone level is one tenth of that of men, so training the same muscle mass requires more than ten times more efforts than men.

2. Rely on compensation, so I dare not practice or weigh.

Some muscle groups, such as the upper trapezius muscle when practicing shoulder and back, and the biceps brachii muscle when practicing chest and back, are too weak or have not mastered the reasons for the sensation, so practice more! Only through weight-bearing training can the strength of shoulders, back and chest come up and become the first dominant muscle group, and the muscle group will naturally retreat to the second line and weaken training. There is no absolutely isolated training, don't think too much, because you choke on food.

3. How to break through the bottleneck in the platform period/I have been training for a long time but I haven't changed much.

? Most people I have met think that the essential reason of the platform period is that they don't practice hard enough ~ the body won't react even a little to the lack of load. The changes in a year can be big or small, and time is the reason, not the excuse. Not much change. Ask if the training level has improved. Don't always want to find some tips, how to change the training level, the training effect is naturally remarkable! Hip push from 50kg to 100kg, hip circumference must have increased a lot. At present, the training level of 5RM is as follows: hip push 140kg, Smith squat 70kg, Smith shoulder push 50kg, squat posture 65kg, Smith hard pull 120kg and flat bench press 50kg.

4. Are these actions enough?

What determines the training effect is the standardization of the action (whether the target muscle is recruited or not) and the training level (improving the load). It's not who moves more, but who practices well ~ all kinds of fancy online celebrity moves will bring freshness, but the classic basic moves will always play a role. The essence of effective fitness is to keep repeating those basic movements to keep your weight up. Instead of brushing in various ways, the number of times is not clear ~

5. Do you want to drink protein powder?

? First of all, protein powder is not a scary thing. The purpose of drinking protein powder is to prevent muscle decomposition and promote muscle recovery. It also adds levorotatory and vitamin minerals to supplement protein and vitamins to help improve metabolism. At the same time, there is no need to over-interpret protein powder. The essence of regular brand whey protein powder is to eat protein, which is the same as eating meat and eggs, but low in fat, low in carbon and low in calories. Because protein can only absorb 30g at a time, it needs to be ingested in batches, so protein powder is a more efficient and healthier way to supplement high-quality protein than cooking food.