How to gain muscle quickly? Muscle is what many men want to have, because men with muscle look more secure. In life, there are many ways to gain muscle, but no matter what method is used, it will have an effect. Let me share how to gain muscle quickly.
How to gain muscle quickly 1 1 add "fuel" to yourself?
In order to increase muscle quickly, rated energy intake is needed. Check the calorimeter of common foods and add 500 kilocalories to your daily diet. In addition, you should consume at least 1g protein per pound of body weight every day.
2. Limit the amount of aerobic exercise
During the muscle building period, the time and intensity of aerobic exercise should be controlled in an orderly manner. Be able to jog or ride a bike for two days in a row, and pay attention to control the training time at about 30 minutes each time. Here are three unique running methods for everyone. Compared with jogging alone, they can help you reduce fat and prevent muscle breakdown.
(1) intermittent sprint. First do a sprint of 1 minute, then jog back to the starting point in 2 minutes, with an interval of 1-2 minutes. Three times a week, 30 minutes each time.
(2) Run uphill. You can add a slope when jogging. The greater the slope, the greater the impact on the muscles of the hips and back thighs, and of course you will feel more laborious.
(3)50-meter skydiving or 50-meter balloon running. It is to tie a small parachute or several balloons around your waist after death to increase air resistance, so that you can exercise your hip and leg muscles.
3, reduce the number of actions
Remember, your training intention is not to make your muscles tense for a long time, but to affect their growth. The exercise method that is beneficial to increase muscles is: each muscle exercises at most 12 groups, each group exercises 6- 12 times, and the exercise time is controlled within 45 minutes. In addition, try to choose a gym with good ventilation and large area to practice, use a large weight and complete the action at a controllable speed.
4. Choose full-body exercise or upper and lower limb separation exercise.
Choose the whole body exercise, or the dichotomy scheme that focuses on upper limb exercise and lower limb exercise one day, and you will achieve very good results. For beginners, the above two methods are more effective than the separation exercise that only exercises one muscle at a time. The movements in the drill are as complicated as possible, such as squat, hard pull, bench press, barbell rowing and pull-ups.
Step 5 stretch
Making full use of various types of stretching can help you stay sensitive, prevent pain, speed up recovery, and relax muscle fascia with tools, such as foam shaft.
Step 6 eat regularly
Plus the number of meals, eat 5-6 meals a day. Proper intake of protein and carbohydrates every time can not only ensure the energy needed for muscle addition, but also make the body adhere to a high innovation rate and help to lose weight.
7. "Ping" is thinking about change.
When you encounter the channel period or the vulgar period, you must change your practice methods. You need to adjust your training plan every 4-6 weeks and change the number of attempts, training groups, rest time and training content. Let's make an exercise diary and see where your progress is.
8. Balance exercises
In order to ensure the coordinated development of the whole body muscles, the antagonistic muscles should be trained with the same number of groups. For example, do five groups of barbell rowing (affecting back muscles), and then do five groups of flat bench press (affecting pectoralis major muscles). This kind of balanced exercise can make muscles develop in a balanced way, prevent injuries and stick to sensitivity together.
9. Sports drinks (energy drinks)
Eat some high-protein and carbohydrate foods 1 hour before exercise. Maybe choose energy drinks and the ratio of 2g carbohydrate to 1g protein. The advantage of choosing energy drink is that it is easier to digest and absorb quickly than solid food, and it is convenient to replenish energy in time.
10, rehabilitation
Sleep 7-8 hours a day and exercise no more than 4 times a week. In any case, you should prevent habitual excessive exercise, which will make the body secrete cortisol.
How to get out of the misunderstanding of increasing muscle 2 and increasing muscle quickly
1. How soon should I change my training plan?
Some professional athletes have to change their plans every time they train, which is the performance of instinctive training. Many professional stars change their plans every three months because they have found a very suitable training plan, including practicing movements.
Once you get bored or fail to achieve your goals, you should make some adjustments to your training plan, including quantity, intensity, movements and so on. So that you can make continuous progress.
2. When should I gain weight?
Whenever you can do any exercise correctly 10 times, you should increase your weight. The weight should be gradually increased by a small margin to ensure the continuous growth of muscles. Generally speaking, it is most appropriate to gain 10% weight a week. If you can't do it, it doesn't matter, just increase the weight.
3. Do you need to practice 1 group in every part of your body before doing the second group of exercises?
Many fitness beginners follow this training method. Before practicing the next body part, each body part will do the exercise of 1. For bodybuilders, the best effect of muscle and strength growth is to complete all the exercises of one body part first, and then practice another body part.
4. Is muscle pain good or bad
Many bodybuilders like mild muscle pain and regard it as a sign of hard training. If the pain is severe, it means that you have practiced too much. You should have a rest and give your body a chance to recover.
5, hard training, but little effect. why
There are many reasons for this. First, check the training intensity to see if it is big enough. Attention; Not time, but intensity. Many people practice too long and too much, which will lead to overtraining. The correct way is to reduce the amount of training and increase the intensity of training.
The diet should be reasonable and the nutrition should be adequate. In order to increase the muscle circumference, you should consume 1g of protein per pound of body weight every day.
Relax and have a good rest. There should be seven every night. 5-9 hours of sleep. In short, don't train when you are bored or tired. If you want your muscles to grow and be strong, you should let your body rest and fully recover.