First of all, muscle friends need to be clear in the process of gaining muscle: "Gaining muscle is not equal to gaining weight", and there are great differences and differences between them. If you gain weight blindly, you will only gain weight, not gain muscle.
The ultimate goal of muscle building is to increase muscle mass. If the muscle mass rises, it will naturally gain weight, and the muscles of the body will be tight and strong, instead of increasing fat, and finally get the result of obesity!
Increase muscle
How long muscles, try to control the increase of fat. Suitable for bodybuilders who have high requirements for their own figure.
explosive
Weight gain, regardless of composition and proportion. Suitable for extremely thin people as the initial goal of fitness.
1. Muscle consists of many muscle fibers. Strength training can tear muscle fibers. When we eat enough nutrition, torn muscle fibers will begin to repair at rest.
In order to prevent being torn again, our muscles will recover excessively (bigger than before tearing). Excessive recovery has made our muscles bigger and bigger than before.
In fact, muscle building is the process of thickening muscle fibers, so in order to gain muscle strength, it is necessary to tear muscle fibers through reasonable training.
2. In addition, adequate dietary intake provides raw materials for muscle fiber repair, and with adequate rest, our muscle fibers will recover excessively and muscles will grow.
There are three differences between muscle gain and weight gain, namely, dimensional changes, health benefits and the difficulty of maintaining weight.
Different size changes
Muscle gain: With the same weight, the thin friend dimension of muscle gain has no obvious change, which is the smallest change among the three situations and takes a long time to play.
Weight gain: With the same weight gain, the thin friend dimension of weight gain changes obviously, and the body dimension changes between muscle gain and weight gain. In other words, while controlling fat, you can be a little fatter and not too thin.
Note: Male muscle lines will be better and physical beauty will be better; When women gain weight or gain weight, their curves will be better and their beauty will be better.
Different health benefits
Muscle building: According to inertia thinking, the health benefit of muscle building is the biggest among the three, but it is not the result. The health benefits of muscle building can only rank second.
Weight gain: Balanced weight gain is the biggest health benefit of muscle friends after weight gain, especially thin people.
Note: Male muscle gain and weight gain are more beneficial to health than fat produced by blind weight gain; Although women gain weight/weight, the health benefits are greater than muscle gain.
The difficulty of maintaining weight is different.
Muscle gain: it is difficult to maintain the weight of muscle gain, mainly to prevent weight loss. If you don't handle it well after gaining muscle, the probability of losing weight is very high.
Weight gain: Weight gain is the most difficult to maintain. As long as you gain weight in a balanced way according to scientific methods, you can easily maintain your weight in the later stage.
Note: it is more difficult to maintain the weight of muscle gain than to gain weight, but you should choose muscle gain/weight gain when necessary according to your physical condition, because it is possible to maintain your weight in a certain stable range through scientific program adjustment.
If you want to get effective muscle growth, you need to follow these aspects in the daily muscle training process, which can effectively improve muscle growth!
& gt>>1hour
Every training is controlled within 1 hour, and delaying training will only waste time on inefficient movements. When you compress the training time to 1 hour, you will find that your fitness effect has improved.
And it has risen several times. Research shows that after training exceeds 1 hour, the growth hormone secreted by the body is greatly reduced, and muscle protein is decomposed.
Part & gt& gt& gt& gt2
Deep muscle stimulation is the main purpose of our training. Only with stimulation can we recover, and only with recovery can we grow. Training two parts at a time is a very efficient scheme, which can't achieve the purpose of deep stimulation.
Too few (1 time) cycles are too long and the effect is not good. Only professional bodybuilders will choose this way.
& gt& gt& gt& gt three actions
Three movements can be selected for each part, which can stimulate the target muscles in all directions. More than three will affect muscle stimulation because of too much action.
& gt>> 4 group training
There are at least 4 groups in an action, and 6-8 groups can also be selected.
Dietary guide
Fat people's physique: high protein+moderate carbohydrate+low fat.
Lean constitution: medium protein+high carbon water+medium fat.
Sports nutrition supplement can be divided into pre-training, during training and after training. The crowd is divided into three stages: basic, advanced and advanced.
Basic tonic collocation of fat people's physique;
Before training: nitrogen pump
Nitrogen pump can be one of the necessary supplies to improve a person's strength, endurance and muscle building.
In training: BCAA
Branched-chain amino acids are "muscle protectors" to prevent muscle loss and accelerate muscle recovery.
After training: whey protein powder
Timely supplement whey protein powder after training to accelerate muscle recovery and synthesis. There is no doubt that protein powder is very important for muscle gain.
Basic tonic collocation of thin people's physique;
Before training: creatine
Creatine can improve a person's strength, endurance and muscle size, and is one of the essential supplies for muscle building.
In training: BCAA
Branched-chain amino acids are "muscle protectors" to prevent muscle loss and accelerate muscle recovery.
After training: muscle powder
Muscle-building powder is rich in carbohydrates and protein. Replenish in time after training to speed up muscle recovery and synthesis. There is no doubt that muscle-building powder is very important for muscle building.
That's all about gaining muscle and weight. I hope I can help you train better. If you have any questions, please leave a message at the bottom of the article and we will reply as soon as possible!