People who have no training experience at ordinary times can get 10 kg ~ 20 kg muscle in the first year (different people have different training intensity, diet and talent). The second year may only be half of the first year's 5 kg ~ 10 kg, and the third year will be half. Usually after three years of hard training, it is difficult to improve muscle mass. Here are the details of the carving.
I don't know what standard you mean by muscular man here. Take two years as an example. In the first year, you gain 15 Jin of muscle, and in the second year, you gain 8 Jin. These 20 kilograms of muscles should satisfy your imagination of muscular men.
Then how to practice next?
At first, you should practice more muscle groups, pectoralis major, latissimus dorsi and thighs. Practice compound movements, bench press, squat and hard pull. Train different muscle groups, chest today, back tomorrow and legs the day after tomorrow, and do this. After training, the large muscle group rested for 72 hours, and the small muscle group trained for 48 hours.
There is also diet. You are thin, so you should eat a high protein, high carbon water and low fat diet. The intake of protein is 2-2.5g per kg of body weight. Ensure excess energy.
There is also rest to ensure adequate sleep every day.
Muscle man is not made in a day, nor is fat man eaten in a day. As long as you persist for two or three years, you will become a better muscular man. Come on!
Hello, King Mill answers for you:
It is relatively easy for thin people to gain muscle, because the body fat rate is relatively low. With proper training, muscles are easy to show, especially in the early stage of training. Thin people must pay special attention to the intake of nutrition when gaining muscle, and ensure enough nutrition to complete muscle growth.
Thin boys may have a poor foundation at first, so it is recommended to choose self-respect to train. After a period of practice, you can gain weight slowly, and don't be too hasty, so as not to hurt your body. No matter what kind of training, it is necessary to continuously increase the difficulty and weight, so as to continuously stimulate muscle growth.
Squat, as a very important movement in fitness training, not only has a good training effect on legs and buttocks, but also promotes the secretion of body hormones, which is conducive to the growth of muscles and strength of the whole body. Therefore, squatting is an essential training action for both the legs and the whole body. Don't stay away from him because of the hard work of squatting. Since you choose fitness, you must face up to difficulties and constantly surpass yourself.
Make a reasonable training plan that suits you. Large muscle groups should be practiced separately, and each large muscle group can be practiced at the same time as the small muscle group.
Muscles have been fully trained, and we must maintain adequate nutrient absorption in the future. Without adequate nutrition, muscles cannot recover excessively. In addition, high-quality sleep is also very important, muscle growth is carried out during sleep, so we must maintain good sleep to provide favorable conditions for muscle growth.
Being thin means that your body fat is too low and you need to increase it.
First, make a scientific fitness plan. The method of exercise can be determined according to your own time. You can do some weight-bearing exercises at home, take all kinds of things outdoors, and of course you can spend money to go to the gym.
Second, make scientific eating habits. Being thin means gaining weight, so eating is the core issue. Balanced nutrition, eat more foods with high protein, high calorie and high fat. Of course, this is based on your own exercise intensity. You can't eat Hessian indiscriminately, or you will get fat. If the amount of training can't meet the requirements, it's not good for excess heat to be converted into fat. We will be muscle men.
Third, make this long-term regular fitness habit. This means that this will be kept for a long time. It takes time, not a few days, to achieve a goal in fitness. If you want to be a strong muscular man, you must stay healthy for a long time. Scientific planning and diet are very important in this respect.
Increasing muscle mass requires strength training.
First of all, we must understand why muscles grow.
Muscle consists of bundles of muscle fibers. Think of it as a bundle of rope. You need to stimulate it to destroy the original muscle fibers, and then supplement nutrition and rest to make him recover. In the process of healing, there will be a normal phenomenon of muscle soreness, which is caused by slight inflammation of damaged muscle fibers. Don't be afraid, it's normal and completely tolerable pain. I believe that you sometimes feel it the next day or the third day after playing ball or practicing track and field.
Strength training is an effective way to grow muscles reasonably.
This is also the reason why muscle men go to the gym for training, because professional equipment can increase the load, provide more targeted exercise possibilities, stimulate and destroy muscle fibers in depth, and thus exercise greater muscles and strength. If you can't go to the gym, you can also train with your bare hands. There are many people who can build beautiful muscles with their bare hands.
Let's talk about training,
We should have the concept of differentiated training, including chest, shoulders, back, legs, abdomen and arms, and practice once a week according to muscle groups.
Make a fitness plan according to your own situation and conditions.
Circulate large muscle groups at least once a week.
To gain muscle, do 8- 12 movements, rest for 30- 1 minute between groups, continue to the second group, and do five groups in one group.
Because the growth of muscle and strength should be a whole, not a certain part of the body, it is not comprehensive to do push-ups alone.
If you really want to gain muscle, it is essential to practice your arms, legs, back and core.
The arms can be trained with a pair of dumbbells, the back is pulled up, and the legs are squat with weight.
In short, we should have the consciousness of training in different muscle groups, instead of just doing one action and touching only one part, which will not improve the muscle gain effect.
Stick to it for three months, and you will see more than expected results.
Finally, the important thing is to eat! Eat correctly. Eat something high in calories and water before exercise, such as bananas and preserved fruits. Eat something high in protein after exercise. Meat, eggs and protein powder are good sources of protein.
Carbohydrate supplements must also keep up. If you don't know what carbohydrate is, you can simply understand it as the staple food you usually eat.
Rice, noodles, including potatoes, sweet potatoes (which is why many western countries regard potatoes as staple food instead of table vegetables)
Eat more staple foods, especially thin people.
Because you have a good metabolism and poor absorption, it is difficult to gain weight naturally. If a fat man wants to lose weight, I certainly won't let him eat more staple food. In the choice of staple food, coarse grains are superior to flour and rice.
In short, it is necessary to exercise and differentiate the whole body+scientific diet+good sleep and increase muscle mass.
Stick to it and there will be results!
It depends on whether you are born or not.
To be more complicated, it is whether it is determined by genes. Some people with hyperthyroidism are also very thin.
To put it simply, if it is acquired lack of exercise-conditionally add some protein powder, followed by intensive, planned and reasonably planned exercise, each muscle has corresponding exercise enhancement, so don't rush to achieve success, after all, you can't eat a fat man in one bite!
Of course, anaerobic exercise is to increase and thicken muscles and make you a muscular man. The process of thin boys' exercise is very hard, and muscle gain requires long-term exercise. But once the muscle gain is successful, it will receive very good results and have a devil-like figure.
Eat less and eat more every day, and go to the gym to find a coach for professional training. You should have certain standards and requirements for your diet, and at the same time, you should add muscle exercise!