1, using free weight training.

You can lift the maximum load with a barbell. The greater the weight, the greater the stimulation, which means more muscles. Dumbbell is a very good auxiliary exercise equipment, but it is not suitable for main training. Please stay away from the fitness equipment.

2. Do combination exercises.

If you have practiced basic strength and muscle mass, a single training is not bad, but if you are going to gain muscle, it is best to stimulate multiple muscles at the same time.

Instead of endless biceps bending, palms outward, palms inward, pull-ups and barbell strokes.

You don't have to stretch your arms, you can do bench press, lift pressure, or bend your arms in parallel bars.

Of course, don't do leg flexion and extension, do some squats and hard pulls.

3. do full-body training.

Don't listen to the advice of bodybuilding magazines. When you have laid a good foundation, it is good to do some body separation training, but only if you can squat with a weight of 300 kg.

Please refer to the 5×5 project on the website of StrongLifts for squat. This project requires training three times a week, including some combined exercises such as squat, hard pull, bench press, barbell rowing, barbell lifting to the head, pull-ups, parallel bars arm bending and so on.

4. Ensure recovery.

Professional athletes train five or six times a week. However, they didn't do that at first. It was not until they became bigger and stronger that they increased their training intensity. If you want to train according to their plan, you will get hurt because of overtraining.

Rest. Muscles grow when you are resting, not when you are training. At the beginning, I did full-body training three times a week, focusing on training intensity, not training time.

Go to sleep. Growth hormone that promotes muscle growth is released during your sleep. Try to rest for 8 hours. If your lifestyle allows, take a nap after fitness.

5. Eat natural food.

Your body fat content will be reduced, so your muscles will look better. Foods containing vitamins and minerals will help you recover. In 90% cases, stop eating boxed food and eat natural food.

Extended data:

Fitness long muscle recipe:

1, eggs

Muscle fiber is mainly composed of protein, so you must take enough protein to grow up. Eggs are one of the top foods in protein, and the protein contained in them can best meet the needs of the human body for protein, and is easily absorbed and decomposed into amino acids as raw materials for muscle growth; Moreover, eggs also contain healthy fat, saturated fat, lecithin and so on. These can help muscle growth.

2. Lean beef

Too little saturated fat intake will damage testosterone, islet-like growth factor and other hormones that help to grow muscles, so saturated fat contained in lean beef helps to grow muscles.

3. Salmon

Salmon is rich in protein and omega -3 fatty acids. In addition to protein, omega-3 fatty acids, a healthy fat that can reduce swelling and relieve pain and help muscle repair, can help inhibit cortisol, and the level of cortisol will gradually increase, thus helping muscle growth.

4. White bread

Compared with coarse grains, white flour contains less cellulose and nutrition, which can improve insulin level. However, white bread is a better choice, because it needs digestible carbohydrates to restore the body's muscle sugar level and improve insulin secretion to help muscle growth after fitness. Eating four pieces of white bread can provide about 50 grams of digestible carbohydrates.

5.yogurt

Yogurt is rich in protein and calcium. Protein can help the recovery and growth of muscles, and the calcium contained in it can control muscle contraction and reduce fat storage.

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