Beginners must memorize: 3 key points of muscle growth!

Are you envious of the big guys in the gym? Have you applied for a fitness card and wanted to try it out! I long to develop strong muscles for three and a half years!

　　But before you want to achieve such a perfect goal! You need to understand three key points about muscle growth!

　　For novices, if you want to gain muscle, you should start with the following three basic points and challenge your body's adaptation mechanism, rather than paying attention to those irrelevant details.

　　1. Load

　　First, your training must be loaded. You can simply understand that your training content is unfamiliar to your body, and your body is not good at doing these trainings.

　　The weight of the load depends entirely on everyone's different conditions! For example: The strong men in the gym squat 100 kilograms in squats in the gym. You can simply understand that the weight of the load depends entirely on everyone's different conditions! For example: The strong men in the gym squat 100 kilograms in squats Maybe there is no way to make them stronger! But you who never exercise, you squat with your bare hands may lead to muscle increase!

　　The body is a constant adaptation

　　When your body adapts to this load, it stops changing, so it leads to the next point: gradual load.

　　2. gradual load

　　I have emphasized this many times before. If you go to the gym every day to exercise with the same weight to be congested, and then take a beautiful selfie, I promise that you will be the same in the photo for a long time.

　　You need to recognize the importance of gradual load, either use a larger weight or use the same weight to do a higher number of times in order to break the body's adaptation mechanism and obtain muscle growth.

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The importance of nutrition

　　3. Nutrition

　　As long as you want to obtain fitness results, you cannot do without the topic of "nutrition". Even if you can make the load gradually, the muscles cannot grow out of thin air. You must provide the muscles with enough nutrients for their growth. But if you can eat too much, too much body fat will bring an anabolic resistance to the muscles.

　　Disfortunately, most novices ignore the above three points. Pay attention to those irrelevant details. If the foundation is not solid, why can you mold tall buildings?

　　If you can do the above three points, your path to muscle building will go a long way. However, people who practice well are not only practicing ruthlessly, but also practicing smartly. To add icing on the cake, you can work hard on supplements, nutritional intake timing, and training techniques.

　　1. Supplements

　　　There are many kinds of supplements, which supplements can be purchased? Creatine (enhances muscle water storage ability, improve strength, and promote recovery), complex vitamins, minerals (especially important when reducing fat or preparing for competitions), protein powder (increasing protein intake while controlling low calories), muscle-building powder (high-calorie protein powder). Of course, you may need to use different supplements according to your own needs. I won't add it here.

2. Protein intake time

　　　There are many different opinions about the timing of protein intake, but there are always some statements that are definitely correct. For example, consuming 1 gram or more of protein per pound of weight per day is the guarantee of muscle growth; the correct intake time is within 30 minutes after training.

　　3. Training volume gradual

　　Study shows that high training volume is conducive to the growth of muscle contraction tissue, so the "congestion" training method with high reps and high training volume still retains its status. When the weight you use reaches a certain level, you will increase the training volume by increasing the weight again (doing more work). Therefore, you need to reduce the weight and do high reps (15-20RM). Although small and medium weight In terms of stimulating muscle growth, it is not as good as large weight, but in order to further promote muscle growth, it is also necessary to perform some exhausted and high-repetitive congestion training. It is recommended that the ratio of large weight and high-repetitive training is 80/20.

　　Summary

　　In fact, as long as the load is gradual, your training is actually effective, because in order to adapt, your muscles have to grow. Using the same weight and doing the same movements, you will only stand still. You should enter the load training volume to challenge your muscles, and then over-recover it through sufficient protein and calorie intake. Before achieving the above key points, please do not pay too much attention to other irrelevant details.

(Note: Follow the fitness bar WeChat public platform, subscribe to the account to search. "Fitness Bar Network" or "Click to scan and follow")

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